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My 1800 Calorie Diet - Chris Garrett Fitness | Dream-2-Reality | Team D2R

My 1800 Calorie Diet

Below is our post for those of you who keep asking me exactly what we ate as we went through P90X.  I started with this plan to lose the last of my fat.  Tekoa remained on this plan throughout her round of P90X.  This plan follows the Phase 1 Fat Shredder Ratios

For those of you who want to do exactly what we did, let me break down for you exactly what we ate.  Feel free to do what you want, but if you’d like to use what we did as an example (or just plain copy it), I believe you’ll get great results like we did!  Here it goes!  These are some sample days, taken straight out of my MyFitnessPal app.  (Adjust your serving sizes to meet your specific calorie goals and ratios for the day)

Day 1 (1800 cals)

1/2 serving Results and Recovery Formula after workout

Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), 1/2 cup oatmeal with cinnamon.

AM Snack = apple, homemade protein bar

Lunch = 6 oz. sliced Chicken or turkey breast (the real stuff… not lunch meat) no bread, baby carrots

PM Snack = Almonds (24 raw), 1/2 cup plain fat free greek yogurt

Dinner = 6 oz Chicken breast, 2 cups steamed green beans or broccoli

Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese

Day 2 (1800 cals)

1/2 serving Results and Recovery Formula after workout

Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), 2 slices of dry whole grain toast

AM Snack = homemade protein bar

Lunch = baby leaf spinach salad with low sodium, 4 oz chicken or turkey breast, carrots, green onions seasoned with Mrs. Dash and lemon or lime juice.

PM Snack = 1 scoop whey protein, 1/2 cup plain fat free yogurt

Dinner = 6 oz grilled salmon, 2 cups steamed green beans or broccoli

Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese

Day 3 (1800 cals)

1/2 serving Results and Recovery Formula after workout

Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), egg white omelet with veggies

AM Snack = apple, homemade protein bar

Lunch = tuna, 2 cans, 2 tbsp fat free sour cream and onion and herb Mrs Dash seasoning,2 slices of whole grain bread

PM Snack = Almonds (24 raw), 1/2 cup plain fat free greek yogurt

Dinner = 6 oz Chicken breast, 2 cups steamed green beans or broccoli

Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese

Day 4 (1800 cals)

1/2 serving Results and Recovery Formula after workout (NOT ON YOGA DAYS)

Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), egg white omelet with veggies

AM Snack = apple, homemade protein bar

Lunch = 6 oz. sliced Chicken or turkey breast (the real stuff… not lunch meat) no bread, baby carrots

PM Snack = Almonds (24 raw), 1/2 cup plain fat free greek yogurt

Dinner = 6 oz grilled tilapia, 1/4 cup brown rice, 2 cups steamed broccoli

Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese

Day 5 (1800 cals)

1/2 serving Results and Recovery Formula after workout

Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), 1/2 cup oatmeal with cinnamon.

AM Snack = apple, homemade protein bar

Lunch = tuna, 2 cans, 2 tbsp fat free sour cream and onion and herb Mrs Dash seasoning,2 slices of whole grain bread, baby carrots

PM Snack = Almonds (24 raw), 1/2 cup plain fat free greek yogurt

Dinner = Taco Salad (romaine lettuce, spinach, ground turkey with taco seasoning, black beans) (*No chips or tortillas.  Suck it up!)

Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese

Day 6 (1800 cals)

1/2 serving Results and Recovery Formula after workout (NOT AFTER KENPO X)

Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), egg white omelet with veggies

AM Snack = apple, 1 scoop protein powder

Lunch = 6 oz. sliced Chicken or turkey breast (the real stuff… not lunch meat) no bread, baby carrots

PM Snack = Almonds (24 raw), protein bar

Dinner = 6 oz grilled tilapia, 1/4 cup brown rice, 2 cups steamed broccoli

Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese

Day 7 (1600 cals)

REST DAY

Breakfast = Shakeology with PB2 (see our favorite Shakeology Recipes HERE), 2 slices of dry whole grain toast

AM Snack = apple, homemade protein bar

Lunch = baby leaf spinach salad with low sodium, 4 oz chicken or turkey breast, carrots, green onions seasoned with Mrs. Dash and lemon or lime juice.

PM Snack = Almonds (24 raw), 1 scoop whey protein powder

Dinner = 6 oz Chicken breast, 2 cups steamed green beans or broccoli

Late PM Snack = 1 scoop whey protein powder OR 1 cup low fat Cottage Cheese

 

Don’t get me wrong, there were other things I ate during the 90 days, but these sample meals cover over 90% of what I ate.  When I ate out, I always looked for green salad with grilled chicken, or steamed veggies with either chicken or fish.  Dressings, butter, and bread (not whole grain) will KILL your diet.  Avoid them like the plague!!!

I hope this sample of one week of the fat shredder phase from my 90 days will help you to set up your own customized nutrition plan that suits your tastes, your budget, and your time constraints. Depending on your size and your goals you may need to adjust the calorie level of this diet.

 

41 comments
Steve
Steve

Thanks for the quick reply, coach. I am actually at the end of my second week only but I started the nutrition plan (with 2 workouts/week) 10 days earlier. During that period I lost most of my weight. When I started P90X properly, i.e. with daily workouts and the odd cardio session at the gym, my weight stayed the same despite my running absolute ridiculous calorie deficits. So, yeah, I think it has to be a slowing down of my metabolism. Will crank it up to 1800 / 1850 a day and will let you know how I get on! Thanks again!

Steve
Steve

Hi Chris, Great website and great help! I am doing P90X (although I am doing 60min spinning at the gym three to four times a week instead of Plyometrics and Kenpo) and I have lost probably around 13 pounds during the first two weeks or so. However, since then my weight hasn't moved. I am still on 209 pounds and have a lot of body fat (I am six foot six tall). This is rather frustrating as I am eating right and doing a lot of exercise (whereas before I didn't do either!). I am doing the Fat Shredder Ratios and stick very closely to a 1500-1600 daily calorie intake (although I am always slightly lower on fat but slightly higher on protein and carbs but not much). I see that you recommend a 1800 calories diet and I always hear the "eat to get your metabolism started" etc. I am actually fine with the calorie intake because I am eating regularly so no starvation mode issues, etc. What are your thoughts?

Coach Chris
Coach Chris

Hi Steve - I would try increasing to 1800 calories. You are taller than me and 1800 calories was already a 1000 calorie deficit for me with P90X... plus it sounds like you are doing more in terms of workouts. Too much of a deficit can slow down your metabolism. What day are you on now?

Mike cannon
Mike cannon

Alright thanks, I will look into it, and keep going and see how I feel. Im doing ok so far lol but yet it is only day 3! thank you again!

Mike cannon
Mike cannon

Alright thank you once again! going to push it harder tomorrow going into day 3! :) One more question: A recovery formula isnt the same as a protein shake after your workout? I thought they did the same, but I guess I have been mistaken.

Coach Chris
Coach Chris

The recovery formula I am referring to is this: http://dream-2-reality.com/supplements/resultsrecovery-fml/ It has a ratio of 4:1 Carb to Protein for maximum absorption in your muscles and replenishing glycogen stores after an intense workout. Protein shakes are mainly just protein and don't replenish your glycogen stores. Some people do OK without a recovery drink so you can continue without it to see how you feel.

Mike cannon
Mike cannon

Hey chris, A few questions for you. For starters I see you have 1 protein scoop for some of the snacks, do you just mix it up in water like you do a protein shake? sorry I know thats kinda a silly question. also I am using muscle milk to take after my p90x workouts, is taking it after every workout for the 90 days to much? and also it gives me the option of 1 scoop verses 2 scoops of protein? 16g vs 32g of protein, With my goal of losing the weight, should I take 1 or 2 scoops per workout? sorry i know im asking alot of questions.

Coach Chris
Coach Chris

Hey Mike! No need to apologize for a lot of questions. That is what we are here for :) I just mixed up the protein in water for a quick protein shake. You can use your protein shake for an after workout snack and see how you do, but you might need some kind of recovery formula for the intense workouts. I actually only had half servings (one scoop) of the recovery formula after my workouts because that is all I felt like I needed. This nutrition plan's stats are based on that. In terms of one scoop versus two on the protein powder you will want to track everything you eat in something like myfitnesspal for iPhone, or fitday.com to make sure you are hitting your targets for calories and protein, carb, and fat ratios. If you need 2 scoops to help you hit your targets, then it is perfectly fine to do that.

Justin redmond
Justin redmond

Hi I'm trying to get in contact with my coach and I am having a hard time getting a response but I believe it is on my end could you help me please?

Coach Chris
Coach Chris

Tekoa received your email... she has responded :)

John
John

Hey Chris! Did you count the results/recovery formula in with your total calories everyday or did you hit your 50/30/20 ratio just on the food and protein powder you ate throughout the day?

Coach Chris
Coach Chris

I included it into the ratios for the most part. If you have two scoops of the R&R formula it will make you a little heavier on carbs... it is pretty much right on the money for carbs with one scoop of the R&R formula. I did not have the Results and Recovery on Yoga days, or Kenpo days.

ThePatriotVirus
ThePatriotVirus

What kind of whole grain bread do you use?

Coach Chris
Coach Chris

We have gone gluten free because it appears our daughter has a gluten intolerance, I think we used to have the Healthy Life Whole Grain bread.

Coach Chris
Coach Chris

I agree that protein bars are not the healthiest things to eat which is why I have taken them out of my diet now... check out My Asylum Diet to see what I am eating now. The Fat Shredder term is used in the P90X nutrition plan. For losing weight that ratio with high protein, low carbs and fat will help you lose the weight (50% protein 30% carbs and 20% fat)The one gram per kilo is a good number for maintaining your weight, but not losing the weight. When I did Power 90 I still followed the fat shredder ratios and ate 1300 - 1500 calories per day to lose the weight. I increased the calorie levels as my body fat dropped and I needed more fuel. I stuck with the fat shredder ratios with P90X but with 1800 calories (as seen in this post) for the first part of P90X before I changed my ratios. I had gotten my body fat levels to where I wanted them so I made the adjustment to build some more muscle mass.

Coach Chris
Coach Chris

I agree that protein bars are not the healthiest things to eat which is why I have taken them out of my diet now... check out My Asylum Diet to see what I am eating now. The Fat Shredder term is used in the P90X nutrition plan. For losing weight that ratio with high protein, low carbs and fat will help you lose the weight (50% protein 30% carbs and 20% fat)The one gram per kilo is a good number for maintaining your weight, but not losing the weight. When I did Power 90 I still followed the fat shredder ratios and ate 1300 - 1500 calories per day to lose the weight. I increased the calorie levels as my body fat dropped and I needed more fuel. I stuck with the fat shredder ratios with P90X but with 1800 calories (as seen in this post) for the first part of P90X before I changed my ratios. I had gotten my body fat levels to where I wanted them so I made the adjustment to build some more muscle mass.

Mike
Mike

In excess of 1gram of protein per pound seems like a ton? I have read 1gram per kilo which works out to less than half that. 1pound is equal to 2.2kilos.

Mike
Mike

Pardon the typos, dang ipad

Mike
Mike

I love your results, but I am wondering what real value the processed protein bars has? I am a vegetarian, nearly a vegan. I see Tony now agrees and has denounced meat. I am doing p90 now. Where does the fat shredder part come into play? Is that in P90? I need to lose a lot of bodyfat. Going vegan and usually raw vegan has allowed me to lose 40 pounds and mountain biking has built up my legs, but it is not eating into my body fat enough. I realized I needed to build muscle on the whole body to make a real change long term. Did you move tot the fats breeder 1st, or did you try something else as far as diet 1st?

Coach Chris
Coach Chris

She ate 1800 calories during P90X but she was done losing weight. During Power 90 she ate about 1200-1400 calories as she lost the weight.

chelsie
chelsie

Hi! I was wondering if Tekoa ate 1800 calories as well, or if she ate a lower amount. I'm about to start the fat shredder phase and I'm 19 5'8 and about 168 pounds. I'm not sure how many calories I should consume in order to lose fat and not be in danger of muscle loss. Thanks!

Coach Chris
Coach Chris

She ate 1800 calories during P90X but she was done losing weight. During Power 90 she ate about 1200-1400 calories as she lost the weight.

Leo
Leo

Ohh! Thanks so much for clearing that up! I will let u know how my progress goes and I look forward to seeing your bulking diet.

Coach Chris
Coach Chris

For day 3 the actual stats are 1853 calories, 234.7 g protein, 157 g carbs, and 30.6 g fat (a 51/34/15 ratio) Its hard to get hit your measurements precisely, what is important is to get it close. A 51/34/15 is pretty close in my opinion so it is good. The idea is that you stay as close to that ratio as possible. Basically you gave up some fat for more carbs. You could always do 1.5 scoops of recovery formula that day to make it 1798 calories, 232.2 g of protein 147 g of carbs, and 30.4 g of fat for a 52/33/15 ratio. either way it is really close and will still give you great results. This is meant as a guide. Brands of food will vary in stats a little bit so following this exactly for you may not give you the same stats as me. It is always a good idea to track everything no matter what you do to be sure you are close to your goals.

Leo
Leo

If I'm not mistaken then wouldn't that take u over 130 g carb total by by your PM snack time? Cuz recovery drink is 40 g, your breakfast contains like 20-25 g, snack 25-35, lunch 30 g, snack 15 g, and all those veggies add up to 10 g or so of carbs

Leo
Leo

Sorry to keep bugging you... I just haven't been able to dial in my 1800 calorie diet. Even on a 45/35/20. I was going over your day 3 and I plugged those foods in almost exact portions but came out to 160+ g of carbs. How many carbs is the bread you ate?

Coach Chris
Coach Chris

my snacks were 200-300 calories depending what I did.

leo
leo

Ya im trying my hardest to get an 1800 calorie diet that works for me. the carbs get a little over the set % because my lunches always consist of whole wheat bread or tortilla because its easy to pack for school. for your snacks how many calories did the average?

Coach Chris
Coach Chris

I would still do a minimum of 1800 calories. Eating too little can actually slow your progress versus helping you lose fat faster.

Leo
Leo

So 1800 cals 45/35/20 means I can take 157 g carbs. If I kept it at that but eating only 1700 cals would that be ok?

leo
leo

I will try out the 45/35/20 with 1800. Ya I have 3 weeks to go and im am done with p90x! so i want to stick to doubles because i told myself i would. Your right tho about my goals contradicting each other.. it seems like all the extra cardio i do leads to harder muscle gains. As for the body fat % i will go and get calipers probably today and let you know, my 6 pack isnt quite there yet tho the only time i see it well is during ab ripper x haha

Coach Chris
Coach Chris

to gain lean muscle you actually need a calorie surplus and limit your cardio, so doubles would not be what you want to do. To measure your body fat, get a body fat caliper and use http://www.linear-software.com/ to help calculate your body fat %. Do you have a six pack showing yet? If you do you have under 10% body fat (give or take). If you have more fat to lose I would stick with the fat shredder ratios and do 1600 calories (without doubles) and 1800 if you are doing doubles. I agree with what others have told you in that regard. If the fat shredder ratios are leaving you short of energy then make it a 45/35/20 ratio and try that. it is easier to lose the remaining fat you want to lose, then concentrate on gaining muscle. It takes longer to do both at the same time as the goals contradict each other. Once you have lost the remaining fat you want to lose, check out my bulking diet (which I am posting soon) I am making some final tweaks to it as I am working using it myself right now.

leo
leo

well see im on my last month of p90x and throughout my journey i have lost about 5 pounds the 1st month and then maintained my weight so i must have gained lean muscle. I'm on the 40% 40% 20% plan and since month 2 i have only taken in about 1600 calories because i wanted to shed more fat. But everyone is telling me i should be taking in 1800 since im doing doubles but I find that pretty hard to do. Main goals is to gain lean muscle not too much mass. I want to probably get my weight up to 135 and keep my body fat % the same, although i dont know what that % is.

Leo
Leo

Alright thanks Chris! For my build 5'6 125 lbs doing p90x doubles how many calories would u suggest I take?

Coach Chris
Coach Chris

yes that is correct. and the Shakeology has PB2 and Protein Powder added to it.

Coach Chris
Coach Chris

yes that is correct. and the Shakeology has PB2 and Protein Powder added to it.

leo
leo

you used 2 scoops of Recovery formula correct? and your shakeology was it just with pb2? or protein powder as well