My 1,900 Calorie Diet

The P90X® is really a 2-part program, the workouts and the diet/nutrition. The workouts are pretty straight-forward – you just pop-in the DVDs and do the best that you can. The diet/nutrition can be a lot trickier to figure out. Many, many people have given their very best in the workouts, only to have their results fall short because they weren't able to get their diets dialed in.  

The P90X® Nutrition Program recommended that someone my size (220.5 pounds on Day 1) should eat approximately 2,890 calories in order to lose (1) pound of body fat per week. Personally, in the beginning anyway, I found this to be a really high and somewhat unrealistic number. It's easy to hit 2,890 calories eating cheeseburgers and sucking down sodas, but it's actually pretty difficult when you're eating healthy stuff. Considering my weight-loss goals and the "Negative Calorie Balance" concept, I settled on 1,900 calories per day for Phase 1. I figured that number allowed me to run the highest possible negative calorie balance while simultaneously avoiding "starvation mode."

Because of my busy lifestyle (full-time job, long commute, "dad of two" responsibilities) I just didn't find it possible to accurately follow the portion plan (or any other plan for that matter). What I DID do was identify a group of about (40) "core" foods that would allow me to stay within those recommended "50/30/20" Phase 1 ratios.

I know the foods listed in the Fitday screenshot below aren't "sexy," but they got the job done and really jump-started my weight-loss. I ate every three hours, was rarely hungry and hit those ratios nearly exactly. I took the Elite 12 (a casein-based protein) before bed and supplemented my low fat intake with Omega-3 fish oil pills.  Look at the foods I ate on this particular day and what their nutritional values are; then, just substitute foods with similar values from day-to-day for variety.

1900_cal_fitday

 

Comments  

 
#1 scott 2010-11-23 07:50
Where do you find the fit day. Like you, being very busy this would keep me on track. I have been doing P90X for 3 weeks.

Thanks
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#2 Joel - Xcellent Fitness 2010-11-23 10:14
Hi Scott! Fitday is a great program and really helped me stay accountable and on-track. Anyone can create an account for free at www.fitday.com - just input what you eat from the nutritional label by "Creating a Custom Food" and then it'll be stored in a library for all future times you eat it. Fitday tracks your calories, protein, carbs and fat, but more importantly, your RATIOS! It can be a little daunting at first, but after about 5 days it was just second nature and I knew exactly how to input everything.
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#3 Zac 2010-12-07 00:52
Did you take the myoplex rtd, muscle milk bar, p90x r&r, cytosport whey isolate, and elite 12 protein everyday for the first 30 days? Also, were there any other supplements you took or recommend?

thanks
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#4 Joel - Xcellent Fitness 2010-12-07 04:23
Hi Zac, yes I did. A Muscle Milk bar was usually a mid-morning or mid-afternoon snack, with the Myoplex being the other. Elite 12 (a casein protein) was always before bed and I mix (1) scoop of the Whey Isolate into my R&R post-workout.

The "1,900 Calorie Days" weren't flashy or sexy, and admittedly they included a lot of "supplemental" proteins as opposed to "real" food. But, that's what it took to hit my ratios those first 30 days, run a big calorie deficit and stay out of "starvation mode."

It was about starting the process of undoing years of neglect towards my body!
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#5 mikey2123 2011-01-01 06:10
how many rtds did you drink for a snack 1
Did Your Plan go like
Breakfast= 8 slices turkey bacon and 1 english whole wheat muffin
Mid morning =Muscle Milk Bar Toffe Crunch
Lunch= Foster Chicken Strips and water
Mid afternoon= myoplex RTD
Workout= p90x R&R and whey isolate
Dinner = steak strips
bed= elite 12
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#6 mikey2123 2011-01-01 09:04
Can you give me the order that your meals went in
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#7 Joel - Xcellent Fitness 2011-01-01 11:26
Hi mikey! You pretty much nailed it up above, as that's exactly how I grouped the meals together that day. I spaced those meals about 3 hours apart, and as you can see, they're very similar in terms of calorie and protein content - this kept me out of starvation mode, which is a weight-loss killer!

Once I advanced to Phase 2 (2,400 cals) and Phase 3 (3,000) calories I had a lot more flexibility with what I was eating.

Thanks - get me back with anything else. -Joel
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#8 mikey2123 2011-01-02 05:51
how many rtds did you drink and when did you work out and what brand steak strips
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#9 mikey2123 2011-01-02 08:59
where did you buy fooster farms and steak what brand english muffin
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#10 Joel - Xcellent Fitness 2011-01-02 09:22
Hi Mikey, straight to the point, huh? :-)

I drank one RTD per day, usually mid-morning. 4x per week I worked out at about 1700 and the other 3 days fresh outta bed. I eat either Foster Farms or Tyson brand steak strips and Oroweat sandwich thins and english muffins. I buy it all from my local grocery store.
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