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My 1500 Calorie Diet - Chris Garrett Fitness | Dream-2-Reality | Team D2R

My 1500 Calorie Diet

Below is my post for those of you who keep asking us exactly what we ate through Power 90.  It may not be super-exiting, but it worked!  Enjoy!

For those of you who want to do exactly what I did, let me break down for you what we ate during Power 90.  The Power 90 nutrition plan lays out what you should eat and this sample is close to the nutrition plan.  Feel free to do what you want, but if you’d like to use what I did as an example (or just plain copy it), I believe you’ll get great results like I did!  Here it goes!  This is a sample day, taken straight out of my MyFitnessPal.  (Adjust your serving sizes to meet your specific calorie goals for the day)

**Note:  The numbers next to the foods are listed as *calories/ protein (grams)/ carbs (grams)/ fat (grams)

**Note:  We followed a 50%/30%/20% (protein/carbs/fat) ratio during Power 90 to lose the weight.  As you lose more fat you may need more complex carbs for energy during your workouts.

Ratios are calculated by the allocation of calories for protein/carbs/and fats.  There are 9 calories per gram of fat and there are 4 calories per gram of protein and per gram of carbohydrate.

For a 1500 calorie diet following the same 50/30/20 ratio you would need to eat the following totals:

188 grams of protein * 4 calories per gram = 752 calories

112 grams of carbs * 4 calories per gram = 448 calories

33.3 grams of fat * 9 calories per gram = 300 calories

My Sample 1500 Calorie Diet with a 50/30/20 ratio

BreakfastShakeology with PB2 and protein powder (My very own Reeses Chocolate Shake***) (*338/48/26/5)

*Note:  Shakeology by itself is 150 calories and can be used as a meal or snack replacement.  During Power 90 I also used it as a recovery drink and would have it immediately following my workout in the morning.

1/2 cup oatmeal w/cinnamon (*148/6/27/3)

AM Snack = Medium Apple (*72/0/19/0)

1/2 cup Fat Free Plain Greek Yogurt (*70/12/5/0)

Lunch = 8 ounces of baked boneless skinless chicken breast with 2 cups baby spinach leaves and 1/2 cup shredded carrots seasoned with your favorite Mrs. Dash Seasoning and sprinkle with lemon or lime juice. (*236/48/7/2)

PM Snack = 22 Raw Almonds (1 ounce) (*164/6/6/14)

PM Snack = Homemade Protein Bar  (*167/18/14/5)

Dinner = 8 ounces baked boneless skinless chicken breast (or fish), 2 cups steamed broccoli (*260/51/11/2)

Don’t get me wrong, there were other things I ate during the 90 days, but this sample day will give you an idea 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 white bread will KILL your diet.  Avoid them like the plague!!!

I tried to keep my carbs heavier in the mornings as your body does not need carbs at night.

I hope this sample diet menu 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.

***My Reeses Chocolate Peanut Butter Shakeology Recipe with PB2:

1 Scoop Chocolate Shakeology

1 Scoop Chocolate Whey Protein

2 tbsp PB2 (powdered peanut butter from Bell Plantation) or 1 tbsp all natural peanut butter

Dash of cinnamon powder

20 ounces of water

12 ice cubes

The reasons I make mine this way are:

1)    It makes a BIG amount!!  (2 big glasses full – fills me up)

2)    It has a LOT of protein (great for refueling my muscles)

3)    Tastes great, like Reeses

4)    No unnecessary calories (many use milk, but I think it tastes just as good with water and it saves me the lactose calories)

 

Power 90 nutrition and tips:

  • We followed the nutrition guide very closely and picked the meals listed in the guide.  We were taking in about 1300-1500 calories per day.  It is important to measure your food.  Buy a food scale… you can get one for about 10 bucks at Wal-Mart that is digital and actually pleasant to look at so you don’t have to put it away.

Tips

  • Quick Dinner Tip – Fresh thawed boneless skinless chicken breast put on a piece of aluminum foil, season generously with your favorite Mrs. Dash seasoning, seal the foil around the chicken breast entirely and back at 375 degrees for 25 minutes.  Cook up 2 cups of vegetables (no butter and no salt) to serve with it.  Easy quick meal!
  • If we craved something sweet we would have an apple with a peanut butter, honey, and cinnamon mixture to dip the apple slices (no more than a total of 2 tablespoons of peanut butter).  This worked pretty well in taking away any cravings we worked up.
  • We pushed “play” every day with the workouts and stuck with the diet.  Its a very simple nutrition plan where you pick a meal from each of the categories.

 

19 comments
bloodmonkey
bloodmonkey

Just want to know did you lose some muscle especially on 1300 calorie diet


omar
omar

how do i get 50% of protein, 30% of carbs, and 20% of fat by using a food scale.

omar
omar

Coach Chris i just started power90 and i wanted to try your 1500 calorie diet. but about the diet did you have to weigh you food to get the amount of calories you need for your protein, calories, and fats. i am very confused about this, it is driving me crazy.

Awesome thanks
Awesome thanks

Ok, it worked. Lost 4 pounds this week after doing basically a 1600-1800 a day diet with roughly the above ratios. My proteins were usually in the 40 percents, but my fat is too high. I'm not entirely sure a low carb (sub 100 g of carb a day) diet with a little extra fat is so bad because you are burning fat for fuel.... But I am trying to eat more chicken and less ground turkey. I am looking forward to some great results , thank you. You gotta check out the one-on-one cardio DVDs I talked about. Super Cardio is tony doing a souped up version of Sweat 5-6 with some new moves and higher intensity. Mason's choice, the camera man randomly picks p90x, power 90, and p90x2 moves out of hat and you do each one for 45 seconds. (they do 24 after a yoga warmup). And the cardio intervals is somewhere between master series cardio intervals and ploy legs from master series. Big heart rate on all three, I love them. You gotta mix it up in order to stay interested. Doing the same toes over and over is a killer.

Thank you
Thank you

Oh, wow, congratulations! That is so awesome. Couple of questions: should my heart rate be getting up near the max zone when lifting weights? Lawn mower, back flys, and heavy pants (all bend over exercises) really get my heart up to the 170s. I am pulling 8-10 reps and really pushing it so if I do 10 I could barely do an 11th. What are the best tony cardio routines? I love cardio intervals (master series), kenpox and cardiox (p90x), and super cardio and masons choice (one on one). If there are other good cardio routines you would recommend let me know. Congrats on being in the beach body materials. I hope they are at least giving you free discs. Awesome, you guys are a huge inspiration for me. I am 5 weeks in but only 4 days on a really strict fat shredr diet. In a way I feel like I am starting at zero, but I really want to go the distance.

Thank you
Thank you

Thanks. I will try it. I've been at about 1600-1800 last two days with proper protein percentages and feel good. I work out mostly in the late afternoon or evening so I really have to budget my carbs so I don't bonk. Tonight I burned 800 calories doing Medicine Ball Cardio (no ball) from the one on one series. I was at or near max heart rate throughout. That leaves me with net 1,000 calories for 204 lbs. I guess that'll do it!! I love the website but I really wish you guys would post some recent photos. Judging by YouTube most of your before/after pics are a year old. Would love to see what more beach body products have done in meantime. Last question: do you guys know when the new version of Power 90 is coming out? I know it is all p90x2 now but they've been promising this update for a year

Wow, Inspiring
Wow, Inspiring

I'm male, 5'11', and weigh 204 pounds. I am doing a modified Power 90 - with Power 90 Level 3-4 being used about 30% of the time, and the other days I sub in Power 90 Master Series cardio or some of the cardio-based Tony Horton one-on-one series on the Sweat days, and some P90X or Power Half Hour Arm Toner in on some of the sculpt days. My question is: how many calories do I need to shed my big gut (similar to your former physique)? I wear a heart monitor and some of the cardio days I can burn 900-1000 calories. But I know some days it is closer to 500 for Level 3-4. What should I do? At 1500 I am worried about starvation mode working out so much.

Jen
Jen

You guys are amazing! I'm starting my P90 journey within the next couple of days and I'm very excited seeing such great results from so many people!!

Rosy
Rosy

Hi, why do you include so many ingredientes in your shake, is it because it has a bad taste? Would like to know, i am about to recieve mine soon. Thank's

Lorynn
Lorynn

THANK YOU! Very helpful to me! :)

TeamD2R
TeamD2R moderator

@bloodmonkey It was 1500 calories and no I didn't really lose any muscle... I just didn't build any.  The key is to lose the fat first, then work on building muscle by making to adjustments to your nutrition and workouts.

Coach Chris
Coach Chris

Measure the the serving sizes and plug the nutritional facts on a food tracker like myfitnesspal. That will help you determine if you are hitting the righ ratios

Coach Chris
Coach Chris

Hey Omar - I did weigh my food so I was giving myself the proper portion sizes. You can get a $10 digital food scale at Wal-Mart.

Coach Chris
Coach Chris

My heart rate does the same while lifting. It is ok, just slow down if it gets too high. That happens to me a lot and I get nauseated. As far as cardio routines I like the same ones except I haven't tried the One on One cardio routines. Do you have a coach to continue to help you on your journey?

Coach Chris
Coach Chris

I have been in maintenance mode most of this year, but We will be documenting our P90X2 journey with pictures so they are coming soon! The last I heard from CEO Carl Daikeler is that they will be filming the new Power 90 sometime in 2012. I am hoping to get a chance to audition to be in the new workout videos! Either way Tekoa and I will be in the infomercial and we are being featured in the Power 90 fitness guide which is pretty exciting! :)

Coach Chris
Coach Chris

Thanks! Good luck on your journey! Let us know if you need anything. We are here to support you!

Coach Chris
Coach Chris

No it actually tastes pretty good by itself. I add protein to it just to increase my protein content for the day. I really like peanut butter and cinnamon in it because it makes it taste even more like a desert. My new favorite recipe is 10 ounces of unsweetened almond milk, 1 tbsp of peanut butter, and 1 scoop of Chocolate Shakeology, 5-6 ice cubes blended. Delicious!