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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!

 

98 comments
Scotty
Scotty

My diet currently looks a lot like yours but I have a question for you; How much do you weigh? I weigh 193 at 6'4" and would like to keep that if not gain a little bit of mass and I don't know if I'm currently eating enough for my energy expenditure. Where could I add more calories to not lose weight?

Tanner T
Tanner T

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.

John
John

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

Jesse
Jesse

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

Albert
Albert

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!

Geovanni Munoz
Geovanni Munoz

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?

Chuck
Chuck

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

Chuck
Chuck

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?

Duncan
Duncan

I think I just sent a friend request to you on Facebook so hopefully I'll be able to message you soon.

Duncan
Duncan

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

Duncan
Duncan

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...

Gary
Gary

hey what do you mean by the 7th round? how long is one round?

Ryan
Ryan

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.?

Ryan
Ryan

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

Ryan
Ryan

hey Sean just wondering how long you were on the fat shredder for.?

Spencer
Spencer

Hey Sean, What did your diet look like when beginning P90X and what where your Supplements? -Thanks

Mac
Mac

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

Matthew
Matthew

Do you have cheat days/meals? If so, how often?

Leo
Leo

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

Leo
Leo

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

Alihan
Alihan

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

Victor
Victor

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?

Eric
Eric

That works for me.

Eric
Eric

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

Justin
Justin

Hey I was wondering. I'm going into my second round of the X. I'm 6 foot and i weigh 147. I was wondering how many calories you think i should take in to maintain my weight and slowly build muscle? and 40/40/20 ratios?

Plaza
Plaza

Coach Sean. Your Video was a great Motivator For me. i was Wandering What kind of Suplements do you take? and where i can get them. i heard the p90x suplements arent the best. n im talking bout the pills you should take everyday

Preston
Preston

Also, to add on my above comment, if I don't have an ideal body fat % after day 30 of the fat shredder phase, should I stick with fat shredder until I get the fat off? Or will moving up to the 40/40/20 phase help me to lose fat as well? Thanks for all your help man!

Preston
Preston

Ok that makes sense. So I was wondering why the difference of 2,000-2,200 or 2,400-2,600 calories each day. Did you take 2,000 cals for resistance days and then 2,200 for cardio days? Or vice-versa?

Preston
Preston

Hey Sean, so during your first round when you upped your calories to 2,400-2,600 cals did you still lose fat? Or did you gain some muscle? Also, how many cardio days did you have during your first round?

Hugo Mata
Hugo Mata

i was wondeering.. if i take omega softgels could i lower my fat intake? for example instead of having 20 % of my diet consist of fats, could i lower it to 10%?

James
James

Cool thanks. Just out of curiosity, what does your current diet look like right now?

James
James

Hey bro, great results! I was wondering how much and where do you get your Ezekiel Bread?

Preston
Preston

Ok, should I move up to 40/40/20 ratio after a month? How many calories should I be taking in for the 40/40/20 ratio? I already have a coach. Josh Spencer. Is that a problem? Haha

Preston
Preston

Alright I'll try that. Those are some crazy results you got! I've been doing the fat shredder for two weeks this Sunday. How long should I stick with the fat shredder?

Preston
Preston

Alright cool. So you said you had 17% body fat on day one? Man, it looks more like 12-14%! haha. I'm 5'9 and 163 lbs. I'm looking to shred the extra bit of fat. I'm at 14% body fat right now and I'm taking in 2,000 cals with the fat shredder ratio. I'm also doing a p90x resistance/ insanity cardio hybrid and I like it a lot. Would you say that I'm taking in the right amount of calories? Also, if I have enough energy for the workouts, should I stick with the fat shredder until I get all the fat off? Thanks bro.

Preston
Preston

Hey man, awesome results! I had a couple of questions. First, how tall are you? And how much did you weigh before you started? Second, how many cals were you taking in for your first round? Thanks for your help man.

Hugo Mata
Hugo Mata

oh ok... could you still loose body fat while doing this phase of the diet?... like if you havent reached your desired body fat % and still go ahead and use phase 3 diet, coud you reach your desired % while on this phase?

Hugo Mata
Hugo Mata

what did you mean by saying "I felt like I couldn’t down that many carbs at the time"?

Hugo Mata
Hugo Mata

so it is too many carbs... will this make you gain fat?

Hugo Mata
Hugo Mata

why didnt you try the phase 3(endurance maximizer)?

Hugo Mata
Hugo Mata

Hey Sean.. i have a question.. on your first round of p90x did you follow the diet according to plan or did you use the fat shreddar phase throughout the whole 90 days?

J
J

Hey Sean, I have 2 weeks of P90X left and I feel a lot stronger and better than ever before! Although I have a hard time trying to get the abs and getting more toned. I mean I can got a 4-pack well maybe a semi 4-pack lol, but only when I flex. So I'm wondering if it's because I have too much body fat? I seen a lot of people's results including yours where you can your abs without even flexing. I did not strictly follow the diet plan, but I took tips from it to ensure that I eat the way I should be eating for P90X. I'm 5'11" and started at 190lbs and now I weigh around my ideal weight for my height which is 175lbs. Also, you have any tips on how to get more toned? Because I think that is my problem right now, which is trying to get more toned.

Brian
Brian

Sean, have you done the mass gain version of p90x that you have posted? also, have you ever done a hybrid version of p90x with an hst slant? i did this a few years ago and got good results. i am currently in week 2 of p90x and i am switching to your mass gain version (i like working the abs on different days than upper body) i did p90x for the first time 3 years ago after years of beating my body up with heavy weights. i've always been pretty ripped, but not so good at dieting so that is my next step. i would like to gain mass and rip at the same time. any suggestions?

Lee
Lee

Hey Sean, I'm finishing up my last week of P90x and plan on doing a "P90/Insanity hybrid" round afterwards. I know eating healthy is a commitment of lifestyle, but what do you think of having 1 cheat day per week where you eat whatever you want? I read on a blog post by author Tim Ferriss that "dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction." http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/

greg
greg

would the diet your currently on be for someone looking to shred fat but keep lean mass?

T
T

Hi sean i work at a prison 8hrs a day and they dont allow us to bring any type of food drink or powder into the institution. They do have vending machines inside with junk food which i stay away from. Is there anything i can do to keep my metabolism going while im there also should i eat a meal or have a whey shake when i get home at 10 right before i go to bed?

Kevin Ford
Kevin Ford

Hey I wanted to ask a quick question im on day 21 of P90X and in order to get the ripped look and reduce my fat percentage...whats the minimum amount of carbs should I consume a day.... for example today i consumed 2100 calories 201 grams of protein and 125 carbs Im 511 weight 178 and body fat is 15.0% would this be okay everyday....Thanks Sean you have a great website by the way very helpful