My Current Diet

Many of you have been asking me what my current diet looks like, so I figured now would be a good time to post it!

As you know I believe that extreme results come from 80% diet/proper supplements and 20% intense workout. Currently, I am on my 7th Round of P90X with the goal of increasing mass while keeping the same body fat %. Right now I am at 168lbs and 4-6% body fat. I am eating 2400-2600 calories a day with ratios goals of 40% protein/40% carbs/20% fat. I don’t recommend this diet for everyone because it is tailored for my personal goals. I eat out a lot so I have found healthy restaurants to fit my diet. There are several choices every meal so I can have some variety. Here is my diet, including the supplements.

Breakfast: 1 egg + 2-4 egg whites, 1 slice of Ezekiel Whole Wheat Bread or Smart Carb La Jolla Bakery Bread; 1 cup of Berries -OR-  Protein Bar (I am constantly running out the door and need something quick), 10oz Organic Non-Fat Milk with Shakeology, Omega 3s, Vitamin D.

Snack: 1 serving of 7 Grain Kashi Crackers with Organic light string cheese. -OR- 2 slices of Ezekiel Bread, 4oz of Turkey Breast, and Organic Hummus -OR- 1 serving Raw Almonds. -OR- P90X protein Bar or 2:1 Protein Bar

Lunch: 4-6oz Chicken Breast, Spinach Salad or Veggies, 1 cup of Brown Rice. -OR- 2 Wahoo’s Grilled Fish Tacos /w Avocado, 1/2 cup black beans

Pre-Workout: 1 scoop protein (45mins – 1 hour before)  with 1 Serving Kre-Alkalyn -OR- 1 scoops of Xpand Xtreme Pump pre workout supplement, BCAA’s.   Depending on resistance or cardio workout.

Post-Workout: P90X recovery drink + 1- 1 1/2 scoops Protein Powder with Glutamine,  1 serving Kre-Alkalyn. P90X multivitamin.

Dinner: 6oz Chicken, 1-2 cups broccoli (or other veggies), 1 cup Quinoa -OR- 6 oz Wild Salmon, Spinach Salad, 1 cup butternut squash -OR- Veggie Burger (Whole Wheat Bun, Veggie Steak, Avocado, Tomatoes, Lettuce) with side pinto beans or Kale Salad.

Snack: 1 Large Fuji Apple -Or- Organic Non-Fat Greek Yogurt with 1 Cup Berries (Blueberries, Strawberries).

Before Bed: 1-2 scoops Multi-Source Protein Powder (includes Casein Protein) with Almond Milk and/or Milk and Gluatmine.

If you have any more questions about diet/nutrition please feel free to comment or email me. The P90X nutritional guide has been a food “bible” for me these last few months, it has a ton of great tips and information on how to live a healthy lifestyle.

Looking to Lose Fat and Gain Muscle?  Sign up for ME as your Free Fitness Coach Today!

96 Responses to “My Current Diet”

1. Eric says:

   April 12, 2011 at 9:05 am

   What is the recipe for the oatmeal cookies? I have tried to make a healty version with no luck.
2. Coach Sean says:

   April 12, 2011 at 10:56 am

   @Eric: I will post it on a new blog this week for ya! Does that work?
3. Eric says:

   April 13, 2011 at 1:48 pm

   That works for me.
4. Victor says:

   April 14, 2011 at 11:20 am

   hey sean,
   what do you mean “Depending on resistance or cardio workout”? on Pre-work out. if you are doing cardio you recommended Xpand Xtreme Pump?
5. Coach Sean says:

   April 16, 2011 at 10:37 am

   @Victor: Well that means that I usually take my pre-workout supplement on resistance days and not on cardio days. Sometimes I will take a 1/2 serving on a cardio day if I am really dragging. I do like Xpand Xtreme Pump but I would definitely try getting a sample before you buy it. Keep the questions coming!
6. Alihan says:

   June 15, 2011 at 2:58 am

   Hi Coach

   I just started my first round of P90X and am using your diet as a baseline for my own diet. As i am currently living in London we unfortunatly arent blessed with the wonders of Shakeology and the P90X Results and Recovery forumla so i am doing the best i can in trying to get the same nutrition from whole foods. I would like some tips and advice about my diet and if there is anything i should change or add.

   Breakfast
   2egg omlette with a serving of heinz baked beans on wholegrain toast and green tea
   OR
   Cheerios with light soy milk and a natural peanut butter wholegrain toast with green tea

   AM Snack
   1 scoop whey protein powder with a serving of natural almonds.

   Lunch
   Chicken salad sandwich (with no nasty dressings or sauces) in Wholegrain bread with low fat low sugar Greek style yogurt as a side
   OR
   2 Cans Tuna with a readymade green leaf salad

   Midday Snack
   Low fat cheese with an apple or pear

   Pre workout
   USN Creatine Monohydrate with fruit juice

   Post Workout
   1 Scoop whey protein powder with creatine and a serving of berries on the side

   Dinner
   2 Chicken breast fillets with a serving of steamed veg or homemade salad with homemade salad dressing (lemons peppers and spices)

   Before Bed
   1 scoop whey protein powder to end the day
   Thanks
7. Coach Sean says:

   June 15, 2011 at 8:52 am

   @Alihan: That looks very good bud! I would suggest logging that into a food log like myfitnesspal.com or a similar site and seeing where you are on your calories/day and how much protein/carbs/fat your getting. Make sure you calories/day is equivalent with your goals (cutting or gaining mass, for example). But at first glance, I think it looks good!
8. Leo says:

   June 29, 2011 at 7:16 pm

   Hey! You should post your most recent diet and also where do you buy your organic chicken and wild salmon? And for how much
9. Coach Sean says:

   June 29, 2011 at 8:01 pm

   @Leo: That’s a good idea buddy. I will probably post it this coming week. It is still fairly close to this still though. I buy my organic chicken at a local super market and at Trader Joes. I get my wild salmon from the same super market and Whole Foods. Organic chicken is cheaper at Trader Joes…usually around $6.99/lb. Maybe less. Wild Salmon can get expensive depending on the season so it’s kinda a seasonal thing. It also depends on the type of wild salmon. Alaskan King Salmon is usually the most expensive but has the most Omega 3s.
10. Leo says:

    June 30, 2011 at 8:26 am

    Thanks Sean! Dang. I don’t have a trader joes in my area.. Only whole foods and their organic chicken is pricey I think $11 a pound! You buy your chicken fresh right? I was buying “wild” salmon from walmart at 5 per pound till I found out it was coming from a bad source and not good quality salmon. I’ve noticed it’s pricey everywhere tho! Even Costco or sams
11. Coach Sean says:

    June 30, 2011 at 4:49 pm

    @Leo: Yeah, I buy my chicken fresh. Whole Foods can be spendy…are there any other natural type markets near you? Try to look around.
12. Matthew says:

    July 18, 2011 at 7:20 am

    Do you have cheat days/meals? If so, how often?
13. Coach Sean says:

    July 18, 2011 at 3:44 pm

    @Matthew: Yes I do now. I didn’t my first 90 days but now I do. I have 1 cheat meal per week. It helps me to keep me focused during the week. I don’t go crazy though I just have something that I usually wouldn’t and try to keep the portion size decent.
14. Mac says:

    July 24, 2011 at 11:01 pm

    I am a female and I am dong Atkins diet and just started doing P90x so do I continue with that but now that I’m working out I feel more hungry
15. Coach Sean says:

    July 25, 2011 at 4:02 pm

    @Mac: Do you have any idea what your ratios of protein/carbs/fat are currently with your Atkins Diet? The Fat Shredder phase of the nutrition plan is a low carb diet but I think Atkins is SUPER low carb. Depending on what you say I can give you a better answer.
16. Spencer says:

    August 10, 2011 at 12:36 am

    Hey Sean,

    What did your diet look like when beginning P90X and what where your Supplements?

    -Thanks
17. Coach Sean says:

    August 10, 2011 at 8:37 am

    @Spencer: It was very close to this diet shown here. I didn’t use shakeology though because it wasn’t out yet …wish it were, my results could have been even better. I didn’t use creatine either.
18. Ryan says:

    September 23, 2011 at 8:41 pm

    hey Sean just wondering how long you were on the fat shredder for.?
19. Coach Sean says:

    September 24, 2011 at 9:28 am

    @Ryan: I did fat shredder for 30 days. I used phase 2 for the rest of the way.
20. Ryan says:

    September 24, 2011 at 7:28 pm

    Do you think 30 days would be ideal for me 2.? I’m 5’6 150lbs 11-12% bf..thanks Sean..
21. Coach Sean says:

    September 25, 2011 at 12:06 am

    @Ryan: I think that you should try it for 2-4 weeks. See how you feel after 2 weeks.
22. Ryan says:

    September 25, 2011 at 8:41 am

    sounds good..one more question, the nutrition plan says I should be at 2400 calories..could I go with that and still shred fat on the fat shredder or would I have to eat less calories.?
23. Coach Sean says:

    September 25, 2011 at 10:49 pm

    @Ryan: I would eat around 2000-2200 to start off. You can always add calories as you go through the program.
24. Gary says:

    October 7, 2011 at 1:13 am

    hey what do you mean by the 7th round? how long is one round?
25. Coach Sean says:

    October 7, 2011 at 9:12 am

    @Gary: Each “round” of P90X is 90 days.
26. Duncan says:

    October 21, 2011 at 9:34 pm

    Hey bro! Im on my second rest week p90x…. About to go into phase 3… I’ve been on level 2 fat shredder the entire time.. Started around 160-165 at maybe 10-12 % BF… Now I’m around 150-155 at 7-8% BF… I want to build mass but I’m afraid of the extra carbs and calories that come with it and to be honest don’t want to put the beer belly back on… Should I switch to this diet? And will it help not put too much fat back on… I’m not seeing ab lines yet but feel that I’m super close…
27. Coach Sean says:

    October 24, 2011 at 10:50 am

    @Duncan: There is no way you will put a beer belly on by upping your carbs to level 2. I used Fat Shredder for only 30 days, and have been on Energy Booster every since. You also have to eat to build muscle. You can’t eat too few calories and expect gains. If you’re working out hard with P90X then you have nothing to worry about. Go ahead to phase 2 of the diet plan. You won’t put fat on. If you want you can message me and I can help ya.
28. Duncan says:

    October 25, 2011 at 10:07 pm

    Do you have email? I only have enternet on my phone and it wont let me message you thru facebook for some reason… Maybe your email address is here somewhere… Idk I might be blind
29. Coach Sean says:

    October 26, 2011 at 12:09 am

    @Duncan: There is a contact me section on my site, does that help?
30. Duncan says:

    October 26, 2011 at 10:12 am

    I think I just sent a friend request to you on Facebook so hopefully I’ll be able to message you soon.
31. Coach Sean says:

    October 26, 2011 at 10:25 pm

    @Duncan: Definitely do
32. Chuck says:

    November 15, 2011 at 9:21 pm

    I like to workout in the morning but often don’t feel like I have enough energy to do it before I eat breakfast and have my protein shake. I know working out right after eating isn’t a great idea either. I also like to mix the recovery powder with 1 scoop of protein post-workout. Any suggestions?
33. Coach Sean says:

    November 15, 2011 at 11:22 pm

    @Chuck: I would do a scoop of whey protein with a little skim milk 30 mins before you workout…that will help
34. Chuck says:

    December 7, 2011 at 1:12 pm

    I have some concerns about my calorie intake and would greatly appreciate your input. Here is my current diet. I did the math and it comes out to 2065 calories, 55 g fat, 134 g carbs, 206 g protein:

    Breakfast 1: 2 scoops whey, 1 cup berries, 1 cup skim milk

    Breakfast 2: 6 egg whites, 1 slice low-fat mozzarella, 1 cup broccolli, 1 slice flax bread, 1/2 tbsp of jam

    Snack: Homemade protein bar (200 cals, 7 g fat, 12 g carb, 20 g protein)

    Lunch: 1 can tuna or 1 serving tofu, 2 cups spinach, 1/2 cup veggies, 1 oz feta cheese, 1 tbsp olive oil

    Snack: 1 cup greek yogurt, 1/2 apple

    Dinner: 6 oz chicken or fish, 1 1/2 cups veggies, 25 cals low-fat sauce

    Snack: 1 serving peanuts or almonds

    Post-workout: recovery drink
35. Geovanni Munoz says:

    January 16, 2012 at 2:38 pm

    hey coach sean, is this a good post-work protein shake?

    8 oz of water
    1 scoop of protein powder
    6 ice cubes
    1 table spoon of natural peanut butter
    1 small banana

    what you think?
36. Coach Sean says:

    January 16, 2012 at 2:43 pm

    @Geovanni: I typically try not to have any fat with my post workout shake because it slows the digestion down of the protein and carbs.
37. Geovanni Munoz says:

    January 16, 2012 at 2:54 pm

    then i should take out the peanut butter?
38. Albert says:

    January 19, 2012 at 8:49 pm

    After you do a round of P90X do you take a break for a week ? And I mean like a break that you don’t do any type of workout at all you just rest. And if so, do you have to subtract calories from your current diet?

    thanks!
39. Coach Sean says:

    January 19, 2012 at 11:09 pm

    @Albert: Typically I take a recovery week, which involves extra rest, Yoga, and a couple circuit style, lighter weight, workouts.
40. Jesse says:

    January 26, 2012 at 10:51 pm

    Hey Coach Sean, Can i find you on Team Beachbody. Would love it if you could help me wit my questions. I’m SIxPackFanatic on TeamBeachbody.com
    Thanx
    -Jesse
41. John says:

    January 28, 2012 at 4:32 pm

    Hi Sean – I noticed that you mentioned taking 1 serving of kre-alkalyn before the workout and 1 after. Does that mean you took 2 pills each time? Just curious since the recommendation is 2 pills a day so I wasn’t sure if that would be too much, or if I’m just reading into it wrong.

    Thanks
42. Coach Sean says:

    January 29, 2012 at 9:26 am

    @John: I take creatine on and off. When I do take it, I take 1 serving pre and 1 serving post. Typically Kre-Alkalyn is 1.5 grams per serving.
43. Coach Sean says:

    January 29, 2012 at 9:28 am

    @Jesse: Of course! Hit me up on facebook as well. that’s the easiest way to reach me.
44. Tanner T says:

    February 23, 2012 at 5:19 pm

    Hey Sean, with the new x2 nutrition guide it has me eat 1.5 servings of legumes and tuber but I find it hard to reach that each day. Would it be alright if I cut that down to 1 or .5 and replace that with 2 or 2.5 in the grains? (the original amnt for grains is 1.5) I am following the end. maximizer by the way.
45. Coach Sean says:

    February 23, 2012 at 5:20 pm

    @Tanner T: Yes that would be ok…just make sure you are eating whole grains.
46. Tanner T says:

    February 23, 2012 at 6:18 pm

    Great, thanks Sean!