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.
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.
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?
@Scotty: I weight 168-170. If you are 6'4" then you definitely need to be eating more than I do. I would be eating 2500-3000 calories/day with P90X if you are looking to gain muscle.
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.
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
@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.
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
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!
@Albert: Typically I take a recovery week, which involves extra rest, Yoga, and a couple circuit style, lighter weight, workouts.
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?
@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.
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
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?
@Chuck: I would do a scoop of whey protein with a little skim milk 30 mins before you workout...that will help
I think I just sent a friend request to you on Facebook so hopefully I'll be able to message you soon.
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
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...
@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.
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: I would eat around 2000-2200 to start off. You can always add calories as you go through the program.
@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.
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
@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.
@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.
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: Yeah, I buy my chicken fresh. Whole Foods can be spendy...are there any other natural type markets near you? Try to look around.
Hey! You should post your most recent diet and also where do you buy your organic chicken and wild salmon? And for how much
@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.
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
@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!
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?
@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!