Posted by Coach Sean
on May 20th, 2009 in Diet
, My 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.
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