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P90X 1800 Calorie Fat Shredder Diet - Chris Garrett Fitness | Dream-2-Reality | Team D2R

P90X 1800 Calorie Fat Shredder 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 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 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.

 

24 comments
Ceasar
Ceasar

Hey coach if I don't have the exact shake mix u use in the morning for breakfast and what not which one would u recommend?

Michael
Michael

Chris, Thank You MICHAEL

Michael
Michael

Chris, On day 6 the AM snack has an apple and 1 scoop protein powder, how do you take the protein powder? Thanks for the help. MICHAEL

Dan
Dan

Yea i have and i cant stomach it..im doing power 90 right now because i had double hernia surgery this year and im working slowly to get to p90x. Is there anyway i can get you to be my coach?

Dan
Dan

I was wondering can you substitute low fat mayo with the tuna rather then the sour cream?.. thats the only thing on the diet i cant stand

Barnabas
Barnabas

Hello I have started a 1900 calorie diet with my p90x in the first week of July and the in the first two weeks I lost 10 pounds. However, after those two weeks, I have not been seeing results and its now the first week of August. I still want to lose weight because I have still have some fat. What should I do?

Nick
Nick

Hey coach, if I don't want to shakeology or anything else will it affect the diet a lot or can i replace it with something?

Michael
Michael

Hey Coach, I have a question. When I added my Resting Metabolic Rate, Exercise Burn, and Active Burn I got 4,140. I understand that I am supposed to create a calorie deficit. But I don't know how much of a deficit I should create. Could you help me here? Thanks!

Shawn
Shawn

Ok thanks! I was a little off thinking it was 40/30/30 so I'll make the necessary adjustments this week. ON a positive note - in one week my wife and I have both lost 5lbs (both have a goal of 25 to lose) Pressing play - every day!

Shawn
Shawn

Hey coach a couple of questions.. (reading this on my phone so I'm sorry if I ask a question that's been answered) 1) what are the ratios for this diet? 2) how often do you suggest we swap it up 3) what should we swap to?

Kelvin
Kelvin

I've used the coach Wayne diet (about the same) since March 01, 2011 and have lost a little over 50 pounds so far. My thing is now the weight has stopped coming off. I tried to increase my cardio and eat a little less, but my weight is stuck at 197 to 200. My goal is to get down to 185 and start building from there, with the intent to keep at 200 or just below, with a difined cut. Any sugguestions?

Coach Chris
Coach Chris

yes it is ok as long as your total fat intake is in line with the right ratios. Your body needs some fat in your diet.

Leo
Leo

You had almonds a lot, even tho they are good fats is it okay to have 1 serving daily and still shed body fat?