My 1800 Calorie Fat Shredding Diet

I did the P90X Fat Shredder diet during my first round of P90X. Fat Shredder consists of 50% Protein, 30% Carb and 20% Fat in your daily food intake. You can see more information about the P90X diet plans here.

There are a few things that I switch out every now and then but my staple food are generally as followed. Feel free to substitute or make adjustments based on your budget or brand preference. I want to point out that this 1800 fat shredder diet was created for me or any guys with a height of 5’10” and with a sedentary lifestyle aiming to get to down to 160-170 lbs (Update August 20, 2013 – I’m down to 154 lb). You need to understand what your daily calorie requirement is before starting any diet plan.

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Breakfast

• 1 X Shakeology chocolate shake
• 1 x slice of whole wheat bread with 1 Tbsp of almond butter

Late-morning Snacks

• 1 x Protein bar
• 1 x High protein shake

Lunch

• 2 cups of cooked broccoli (or cabbage or green bean or greens)
• 8-10 oz of baked turkey breast (non deli) or chicken breast

Late-afternoon Snacks

• 1 x Protein bar (or 1oz of unsalted almonds or 1.5 oz of beef/turkey jerky)

Post-workout Snacks

• 1 x Protein shake
• 1 x Medium Granny Smith apple (or 3 oz of peaches, if I worked out hard that day)

Dinner

• 2 cups of cooked broccoli (or cabbage or green bean or greens)
• 9 ct of Brussels sprouts
• 8 oz of cooked chicken breast (6 oz of canned light tuna – see my post about tuna & mercury)

Before-bed Snacks

• 1.5 oz of beef/turkey jerky (or half cup of 2% low fat cottage cheese)

The goal is to eat enough protein and limit the carbohydrates and fat intake. Below is a screen capture of MyFitnessPal and it shows what I usually eat on a daily basis. I’ve written an article about how to track your food intake here.

Many of the snacks/supplements I mentioned above can be found in my article about supplements.

My before and after (Updated June 2013)

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Cheers,
Coach Al

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