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Power 90 1500 Calorie Diet - Chris Garrett Fitness | Dream-2-Reality | Team D2R

Power 90 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

Breakfast:

  • Shakeology 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:

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

1 tsp 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)

46 comments
hoogendoorntx
hoogendoorntx

Hi Coach Chris,


I have just started P90, P90X was a bit too much right now but I plan to start that after 2 rounds of p90.

I am confused on how may calories I should be eating...I calculate P90X and its roughly 3000. I read yours and its 1500. Which formula should I use?  Or can I assume that as long as I am above 1500 and below 3000 I should be losing weight......thanks for your help

Gen
Gen

Thanks Happy Holidays Chris

Gen
Gen

Hi Chris Nice plan How about vitamins minerals and antioxidants in this diet plan? thanks

Kevin
Kevin

My parents are definitely willing to do so. What are some ways to have a healthy snack and dinner? I snack a lot and it's hard to get rid of that habit. Are granola bars and oatmeal safe to eat? Also would having Subway for lunch hurt?

Kevin
Kevin

Hey Chris and Tekoa, I'm a 15 year old male teenager and has had troubles trying to lose weight. I currently weigh 210 lbs and it's a lot for someone my age which is why I've decided to try out P90. I actually found out about you guys off of YouTube while I was searching for P90 results. You two look amazing and that's something I want to achieve. I have gone ahead and purchased P90 the complete edition and I have no clue where to start! I have school from 8:30 am to 3:07pm so that's a little bit of an hassle because I have sleeping problems and sleep very late and never end up waking up on time so I tend to skip breakfast a lot. Please leave me some suggestions and advice, that will be really appreciated, Thanks

Hamza Laghari
Hamza Laghari

losing weight! so i'm guessing my best bid is that I take it once, right after workout

Hamza Laghari
Hamza Laghari

so i walked into GNC today... i was lost, lol :p so after some guidance, i found out that whey isolate 28 is the best buy for me, coz it has least fat contents... but one concern i have is, the lady over there told me to take 3 scoops a day, whilst you state that you take it once right after workout? so, did you take it 3 times? because, i'm following your sample diet and i am kinda confused... thank you!

Joy
Joy

Thank you for your quick response, I appreciate it! I will be changing my coach to you. I'm going to start Power-90 tomorrow.

Joy
Joy

Hi Tekoa Could you please tell me your diet plan during power 90. I'm having trouble coming up with one that is healthy and efficent. Thanks

Tommy
Tommy

I have been eating the Pure Protein bars for a while, they are quite good. I ordered the Blueberry and Strawberry online recently as I can only get the chocolate varieties by me (if you have a Costco near you, they are less than $1 a bar there). I may try to add some yogurt to my protein shake and see if that is more bearable. Thanks again for your help!

Coach Chris
Coach Chris

low fat string cheese is good, I also like the Pure Protein bars you can get from Wal-Mart as they have the best stats. Something my Tekoa really likes (and is a good way to mask the yogurt flavor) is add some strawberry whey protein powder to the non-fat greek yogurt. It is actually pretty good and it doesn't add any carbs really... just more protein. I have also added Stevia to my greek yogurt to mask some of the sourness.

Tommy
Tommy

Thanks for the feedback. I went back into my history in FitDay and discovered my ratios were closer to 33%/39%/27% and my calories were coming closer to 1700, so I need to make sure I monitor more closely (I was on vacation for a week in the middle which made it hard to stick to the 1500 calories with eating out every meal). I had also started adding a small amount of carbs with dinner so I will cut them out. Today's weigh in was better so I am hoping it is turning around. One other question, I can’t stand yogurt or cottage cheese (just tried to eat some Greek yogurt and nearly lost my breakfast), any thoughts on substitutions? I can do egg whites, but it will take 4 whites to equal the half cup of yogurt. I thought about masking it with other stuff, but by the time I add in honey or something else to mask it, I will have lost the benefit of the yogurt with the added calories. String cheese seems like it might work, while it has more fat it has less calories and a decent amount of protein. Any ideas?

Coach Chris
Coach Chris

Hi Tommy, I didn't really plateau until the third month when I needed to add more calories. I am 5'11" and I was eating about 1300 calories until I added calories to 1500 my third month. I always stayed consistent with the 50/30/20 ratio. There is a guy on the team that was eating 1500 calories and had plateaued for 2 months before he found me and made me his coach. He changed his ratio to 50/30/20 and he has lost an additional 30 pounds since while sticking with 1500 calories, so I do feel those ratios play a good role. It is also important to remember to eat every 2.5 - 3 hours and keep your carbs heavier in the mornings and avoiding carbs at night.

Tommy
Tommy

Did you have any problems with plateauing in your weight loss? I am 5 weeks into Power 90 and have lost 8 pounds (lost another 12 prior to that with Fat Burner Express and general dieting), but have not seen any weight loss in the last week, I am stuck around 210. I have lost inches and definitely feel stronger and more toned, but the scale has stopped moving. I switched to Level 3-4 this week, could I be going into starvation mode due to the added intensity? Beachbody says to add calories to get over the plateau, but I am worried about doing this. Did you lose the weight consistently, or was there a point where it really started to come off? Also, how important is the macronutrient ratio compared to the total calories? I have been between 1500-1600 calories, but it has been a challenge to keep protein at 50% (I have been closer to 40/40/20). Would I be better off getting the macronutrents in alignment than adding calories?

Coach Tekoa
Coach Tekoa

Thats amazing Jackie! Way to go! We were also shocked by how good the Chocolate Shakeology was. Its part of the reason we were able to overcome our cravings! It definitely hits the spot.

Jackie
Jackie

Hi all - just want to say I am on day 15 of Power90 and I've lost 8 pounds already! (I did not do the 6-day fat burner express.) I am THRILLED with my results so far. I push "play" every day, 6 days a week. And, I started Shakeology today too. I fully expected this stuff to taste awful. When I put it in the blender, I couldn't believe how dark it was. It looked really chocolatey. It tastes AWESOME!!! This stuff really does taste better than any chocolate shake you could buy ANYWHERE. Think of the most sinful, ice cream shop with the most delicious, fattening chocolate shakes and I'm telling you, Shakeology blows them all away. But without all the bad stuff and fat! I was VERY surprised at how good it is - yet totally healthy!!! I'm soooo glad I spent the money and bought it.

Coach Chris
Coach Chris

Yes we did the 6 day fat burning express our first week and we followed that nutrition plan exactly.

Dan
Dan

Did you follow the 6 day fat burning express meal plan exactly or what?

Coach Chris
Coach Chris

It is very eye opening for a lot of people when they start to track! That is why we highly recommend it. Your calorie levels are definitely on track, but I am sure you will see great results once your ratios are in line. It truly is a lifestyle change and you will get in the rhythm before you know it. It does get easier as you learn more and more how it all works. Way to go Emily on tracking your food! :)

Emily
Emily

Wow, eating the right foods is a lot harder than I realized. I've been keeping track of my diet for the past week, and each day I eat between 1100 and 1500 calories. But my ratio is all off. I'm eating mostly fat, then carbs, then protein. Maybe that's why the weight's not really coming off, even though my calories are low. Thanks for this info, hopefully I can figure out how to make healthier choices.

Coach Chris
Coach Chris

You are welcome Joy! Tekoa and I are excited to see your progress!

Joy
Joy

ok.......no more Disney trips for us for a while......I'm making my grocery list now, and will start hard core P90 fat burner express tomorrow. Thanks so much for all the great info, and encouragement!

Coach Chris
Coach Chris

Thanks Ron! I am 5'11" I lost 10 pounds the first week by following the 6 Day Fat Burning Express plan that came with Power 90. I just did the cardio workouts that week. I lost 24 pounds total my first month.

Ron
Ron

Chris, Great job on your results and commitment. I look at the day 0 back photos and would believe It was a photo of me. A few q's how tall are you and how did you loose 10lbs during your first week. Was it your 1500 cal diet vs the previous week, did you do extra workouts, etc. And how much weight loss for the first month. Thanks Ron

Coach Chris
Coach Chris

Thanks Brian! During Power 90 we didn't make big batches. We would use 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. During P90X I ate a lot more chicken and would use the big frozen bags of Tyson Chicken from Sam's Club and would cook that in batches of 4-5 chicken breasts seasoned with different Mrs. Dash seasonings in a large pan covered in foil baking for about an hour (if frozen) at 375 degrees.

Brian
Brian

Hey Chris, I saw your transformation video on coach Waynes site and I have to say great job! I'm wondering how you made your chicken breasts. Did you make them in big batches or did you cook them when you were ready to eat them. Also what was your cooking method? Thanks

Jackie
Jackie

Thank you Tekoa! Oops, I need to shorten my range a bit. I've gone over 3 hours several times. I'll tighten up the frequency. Thanks again!

Jackie
Jackie

Hi! This question is for Tekoa. I'm on day 5 of Power90 and have read through this website and the beachbody one and can't seem to find anything that says how to space apart breakfast, am snack, lunch, pm snack and dinner. Given my only time to workout is mid-day, you suggested that I make sure my workouts are 2 hours after a meal. I meant to ask about spacing the meals and snacks. How did you do it? Thanks much! Jackie

Coach Chris
Coach Chris

No problem Chris! What I mean by one carb is one carbohydrate heavy meal (meals that include bread, oatmeal, etc). So when I say I keep my carbs heavier in the mornings I mean I won't be having any breads or pasta in the evening.

Chris
Chris

Hi Chris, Thanks for the referral to check out your nutrition plan from your update on Coach Wayne's site. I still do have one question about the carbs you took in during Power 90. You mentioned that you tried to only have one carb while doing the Power 90 workout. What do you mean by one carb? And how did you manage that when there are carbs in almost everything we eat? I eat similar to your sample day except for the oatmeal and the shakeology.

Kevin Sousa
Kevin Sousa

Today, is Day One of Power 90 and I am eating exactly what Chris posted above, for at least the first few weeks. I will change up the green veggies, as I go along. I started with Sculpt 1-2 Thank you, Chris. p.s. My "desired outcome" and my "why" are keeping me motivated to stay on point.

Coach Chris
Coach Chris

Dan - You are on it! :) We got delayed on our last week due to illness so we just finished. We will post pictures and videos in the next week or so

Dan
Dan

When are you posting your 90 day update for P90X?

Dan
Dan

When are you posting your 90 day update for P90X?

Coach Chris
Coach Chris

You might be surprised! I thought the same thing, but really did well with eating less. I think eating 5 - 6 times per day really prevented me from ever feeling super hungry.

Rick Britton
Rick Britton

Man I am gonna STARVE if I eat this stuff! haha gonna be awesome I dont eat junk, it's all good home cooking for me - just lots of it! a dinner is chicken and brocoli?? whoa

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  1. […] Power 90 1500 Calorie Diet – Chris Garrett Fitness | Dream … – Hi Coach Chris, I have just started P90, P90X was a bit too much right now but I plan to start that after 2 rounds of p90. I am confused on how may calories I should …… […]