My 1900 Calorie Diet

For those who are wondering what I do during a FAT SHREDDER phase of my diet, I have created this a 7 day table showing exactly what I eat.  Obviously you can substitute things that you like, or work for your budget, but this is just a guideline in case you want to follow EXACTLY what I do to cut body fat unbelievably fast.

 

DAY-1

DAY-2

 

DAY-3:

DAY-4 (Yoga-X: No E&E or R&R):

DAY-5:

DAY-6:

DAY-7 (Rest Day):

Now of course I ate other items than just what I have shown here, but this is probably about 95% of what I ate.  And you will notice some things that never change like my Shakeology for breakfast. That is my nutritional foundation and how I start the day off right! Aside from that, I found the food items that I enjoyed and stuck to it.  With fewer food items, it was also easier for me to plan ahead for meals.  If we ever went out to eat, I always looked for lean meats with vegetables or chicken salads with no fatty dressings.  Also, you need to make sure that you are eating every 2.5-3 hours so that your metabolism does not burn up any of your muscle mass for energy.  Its going to take some commitment and determination (I had NO CHEAT MEALS!!!), but I know that with the right variety of foods and a well planned eating schedule, you will succeed!

I hope this example from a week of my fat shredder diet can help you to develop your own plan that works with your tastes, time and budget.

And again, if you want to stay informed so that you have the greatest opportunity for success, sign me up as your FREE coach and you will be exposed to my best tips, advice, and motivation to ensure you have the best opportunity to get the RIPPED body you deserve!

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180 comments
DavidRichardson5
DavidRichardson5

Coach Todd I have a couple of questions...
First, thank you for making and posting your 1900 calorie Fat Shredder diet above,,, it is so simple to read and follow.

Question #1)  Did you drink any coffee or tea while on this 1900 calorie diet program?
Question #2)  "IF" you did drink coffee or tea, did you use any sweeteners or any milk/creamer ?

Many thanks for all the great information you have shared with us.

BeubReub
BeubReub

Hey coach Todd, I was wondering if you could make an updated meal plan for weeks 5-9 and 10-12 for P90x. I'm new to this working out deal and have nothing to go on in terms of nutrition. I have the P90x Nutrition Plan, but the meals are too varied and expensive for my budget. Please Help 

coachtodd
coachtodd

@BeubReub I would eat the same types of food but in different quantities to match the different macros. phase-2 is 40/40/20, and phase-3 is 20/50/30 

emmanuel07
emmanuel07

Hey coach todd can you email a grocery list please  

Dehbia
Dehbia

Hi coach ! 

I don't really like Myfitnesspal ... Is "Mango" okay to track my intakes?

coachtodd
coachtodd

@Dehbia never heard of it...but so long as it tracks your macros it should be good!

Onlytops1
Onlytops1

Hi coach. I just started this program. It's my first day and I'm so hungry. Anything I can do. I'm so hungry I'm not sure if I can go to the gym. I'm 198 pounds and 6 feet tall 30 year old male. ThAnk you

coachtodd
coachtodd

@Onlytops1 check out the "nutrition zone" tab at the top of the site bud. That has a link about what to do if you are "hungry" when starting out my 1900 calorie diet.

Notik
Notik

Coach Tod. I'm trying to get you to be my coach on beach body and it's so complicated to get through. It's almost they don't want tu to change the coach. Granted I hav even asked for one yet and they assigned me to this coach that I don't even talk to...

If u could help me b in ur team I would appreciate it.

Best Noti..

yaya1262
yaya1262

Hello Coach,


New to p90x and just starting out. I needed to know what time do you start and how long to eat between breakfast, snack  ,lunch etc... That looks like a lot to eat.

coachtodd
coachtodd

@yaya1262  Here is my eating schedule

Pre/Post Workout: 6:00/7:00am

breakfast: 7:30am
Snack #1: 10:30am

Lunch: 1:00pm

Snack #2: 4:00pm

Dinner: 6:30pm


Does that help at all bud?


usafsfvet
usafsfvet

Coach,

When looking into Body Beast, I read an article where another coach recommended to utilize the fat shredder plan instead of the carb plan found in body beast nutritional plan.  Just wanted to get your take on that.  I'm 6ft, 220 and my bmi is calculated at 29%.  I don't feel that fat but based on the calculation I'm afraid of gaining more fat weight when doing the body beast plan.  I initially was going to do body beast in conjunction with p90x3 as that would only be a little over an hour each day, but I was advised to just do body beast on the fat shredder plan.  What is your take?  Thanks, I appreciate all the information you're providing on this site.

gqb2
gqb2

Coach, Are you using water to mix your post workout drink?

gqb2
gqb2

@coachtodd@gqb2 Both are great. P90X3 has more complex moves. I like the fact that T25 doesn't require any work out gear.

firemort
firemort

When you had the whey protein for your afteroon snack, what did you add that to?  Did you put it in water, milk, etc?

dcast018
dcast018

coach what food and how much protein/fat/ carbs should I eat before p90x resistance workouts? what I am currently taking is whey and pre workout formula. I am in fat shredder phase trying to hit the 10 % currently 11-12 body fat. instead of taking supplement before my resistance workouts, what are other alternative like whole foods. but like I said how much protein/fats/and carbs. thank you

coachtodd
coachtodd

@dcast018 if you DO have food before a workout, you want to try and find a fast absorbing protein. Whey is the best choice. What you are wanting are the BCAA's for muscle recovery...

dcast018
dcast018

@coachtodd @dcast018  I do is optimum hydro whey and I also taking n.o xplode. But what should I eat if I run out or want a whole food?. I am doing double right now. And tomorrow is week 9. I feel like I was kinda tired the last 15 min of the resistance training. I was doing them in the afternoon. I think I will do better in the morning and do cardio at night.


bigaj412
bigaj412

When I put your diet into myfitnesspal.com - it is not pulling up the same macros that you have listed. What is most important, hitting the 50-30-20 ratio or hitting the grams?

bloodmonkey
bloodmonkey

hey coach, i went to myfitnesspal.com to track my calories, it showed i was taking about 1750 calories and i was eating 204 gms protein,37gms fat and 118 gms but when you caluclate the calories

(204*4)+(37*9)+(118*4) it comes out to be 1621 cal

These macronutrients are just making 90% of my diet so my question is that is there something wrong with their calorie tracker or the rest 10% calories from other nutrients

JohnRobertCrook
JohnRobertCrook

hi there, im slighty confufused on the math on coverting cals into protein. you indicate in your 1900 cal diet that 50% should be protein equals 950 cals of protein right?? you also indicate that there are 4 cals per 1 gramm of protein right?? so you eat roughly 237gramms of protein right?? Well im lost as with chicken.  there is only 172 cals per 100g of  chicken therfore 344cals per 200g of chicken and roughly 400 cals per 237 g of chicken. if i eat 237 g of chicken i would be getting the maximum amout of protein needed in the fat shredder 50 30 20 mode but i would only be consuming 400 cals and not the 950 cals of protein required. please xan you explain further. Thanks? John

MichaelMarquez
MichaelMarquez

hey coach what time do you usually work in the morning??

davidjs
davidjs

I see in the pre and post workout section you have the E&E and R&R,which I too am taking. I'm wondering when you are taking the whey protein though, I assume pre workout otherwise it would affect the 4:1 post workout drink, correct? Also, since you workout in the morning, how long after your workout do you wait to eat breakfast.

lurrpp
lurrpp

Hi coach, 

I am having kind of a hard time because I life in germany and can't buy the protein supply from US.

I have lactose intolerance and I ve trying the Rice protein shake, but I got digestions problems.... do you know or have nay experience with a case like mine?

 

joeyrosslam
joeyrosslam

hey coach, i notcied on your 7 day of what you eat doesnt include how to make it, what would i do with the skinless chicken for example? just boil it and eat it plain?

Prima
Prima

Hi Coach Todd,

I am hoping you could check out my nutrition if you have some spare time please. Im not 100% sure im doing the right thing in regards to my nutritional intake. Im doing kinda ok with balancing my numbers...(calories,Proteins,Carbs and Fats) although one day there you'll see that i totally stuffed up and went over by 200 odd calories(Tues 15 Jan). I think it was because i didn't pre - plan my day the night before, because of that result i now plan my day the night before.  I just want to know if im eating the right things. For example - Sweet potato, breads, Subway etc...am i eating it too much. Also i noticed that you dont always add banana to your shakeology and when you do its only half a banana. Please let me know what im doing wrong so i can make adjustments.

Thank you so much for everything.....You the man!!!!!

 

Regards 

 

Prima

MichaelDean
MichaelDean

Hey, just wanted to say thanks for all that you have done--I can tell that you do this for the right reasons.  I've been following your diet, except at 2,000 calories, and after less than a week, the scale is budging, and I'm getting past a weight loss plateau.  So, I'm down 32 pounds and hoping this will allow me to shred the last 20 pounds and get ripped!  THANK YOU

Tomas
Tomas

Hello coach, I calculate it i need to eat 1700 for fat shredder..So now what do I do look on the p90x guide on what foods to pick to make my meal plan?

Erika
Erika

Hey!!! Just wanted to thank you for all of your helpful info!

fernando
fernando

Hi I wieght 300 lbs what should my calorie intake be? Thanks

Justin
Justin

thanks ill tell you howit goes

Justin
Justin

hey todd thanks for putting the time and effort in to making all your videos ive watched a lot of your videos but most of it was for p90x i was wondering if the fat shreddar plan will work for insanity? Since this program is more cardio i would think that you need more carbs for energy

Mike
Mike

Were can you find the salmon burgers, pico, etc?

Mike
Mike

Like the pico and I seen u got your chicken breast from Costco did you get all your groceries from Costco

Prima
Prima

Hi Todd I'm from Australia and I've just ordered P90X. I'm trying to purchase shakeology but its not available here in Australia. I'm hoping you can give me some advise on how I can get it. Thank you

Mike
Mike

Hello coach todd if i plan on using creatine in my diet would i really factor that into the food 1,900 our will it not effect the diet at all. Thanks