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My 1900 Calorie Fat Shredder Diet

I have received many questions on what I ate during my “fat shredder” diet phase of P90x.  For most of us who embark on a fitness program, our first goal is to lose the unwanted fat around our bodies.  As I have said in other posts, our goal is to lose fat and not muscle.   The P90x Nutrition Guide lists a clear plan to follow so that we consume enough protein to maintain muscle, but limit our fat and carbs to help with fat loss.  P90x calls this the 50/30/20 diet plan where we get 50% of our daily nutrtion from protein (lean chicken, pork, beef, etc.), 30% from carbs (wheat bread, wheat pasta, brown rice, oatmeal, fruits, veggies, etc.), and 20% from fat (“healthy” fats like olive oil, avocadoes, almonds, etc.).  How do you know this percentage?  You have to count calories!!

If you run an approporiate calorie deficit and maintain the ratio of 50% protein, 30% carbs, and 20% fat, then this will result in rapid fat lass, but also should maintain your muscle and give enough energy to push through your workouts.  I know firsthand by losing 98 lbs. that this program works.

I wish I could give you an exact timing to lose the body fat but it really depends on where you start and how much fat you have to lose.  If you are like me (I was 275 lbs. when I started P90x and 35.6% body fat), then plan on it taking a LONG time to lose all that excess body fat.  For the last year I have done an accurate 50/30/20 ratio for 3 out of the 4 rounds of P90x (on my 3rd round I did a maintenance diet).  I know because I count calories!  It took me that long to lose 98 lbs.  In the end, I went from 275 lbs. to 177 lbs. (just 2 pounds shy of 100 lbs.!!)  I ended up at 8.2% body fat at the end of Round 4.  At less than a 10% body fat percentage I was able to see definition in my abs which was my goal.

All our bodies are different, so be patient.  It might take you shorter or even longer to reach your target body fat percentage.   But, if you stick with it, you can get there.  There is only one drawback to losing all this fat weight.  It is having to buy an entire new wardrobe!!  LOL!  Still, that is a much happier problem to have than carrying all that excess goo around your midection.

Without further ado, here are some samples of my fat shredding meals I ate.  I only list these as examples for reference.  It is critical that you tailor your plan to meet your goals and the types of food you like.  I work at a restaurant so food is readily available for me at all times.  The trick has been to say “no” to the unhealthy items and “yes” to the healthy ones.  If you are like many people, you will need to prepare your food ahead of time and bring it to work.  NEVER leave your house unprepared.  That is a sure way to derail your progress with an unexpected cheat meal.

So, here are examples of what I ate during my fat shredding meals.  I randomly picked these out of my iphone application that I still use daily to count my calories.


Example #1: 1915 calories (52% protein, 31% carbs, 17% fat)

Breakfast: Shakeology (mixed with PB2, whey protein powder, unsweetened almond milk, and Benefiber added), egg white Denver Omelette (ham, peppers, onions), cup of tomato pico de gallo

Snack: 2 slices wheat toast

Lunch: “Joe’s Special” egg white  omelette (turkey patty, spinach, mushrooms, onions), cup of tomato pico de gallo

Snack: 2 single serving bags of Orville “Pop Smart” popcorn

Dinner: Tofu (5 oz.), Costco Foster Farms 99% fat free chicken breasts (13 oz.), soy sauce (2 tbsp), a bag of “Miracle Noodle” zero calorie noodles (you can find them on Amazon).


Example #2: 1918 calories (50% protein, 31% carbs, 19% fat)

Early morning Post Workout:  Results & Recovery Drink

Breakfast: Shakeology (with PB2, whey protein powder and Benefiber added)

Snack: Sierra chicken breast egg white omelette

Lunch: Fat free turkey (4 oz.) sandwich on wheat bread and BBQ sauce, egg white scramble

Snack: cup of mixed vegetables

Dinner: Costco Foster Farms 99% fat free chicken breasts (12 oz.), 2 cups spinach with olive oil and fat free balsamic vinagarette dressing


Example #3: 1892 calories: 50% Protein, 33% Carbs, 17%F)

Breakfast: Shakeology (mixed with PB2, whey protein powder, unsweetened almond milk, and Benefiber added), Denver egg white burrito (ham, peppers, onions wrapped in a large low-carb tortilla)

Snack: Pure protein bar

Lunch:  Turkey patty egg white burrito (turkey patty, peppers, onions wrapped in a large low-carb tortilla)

Snack: one cup blueberries

Dinner: Low carb pizza (substitute bread crust with baked cauliflower, Heart Smart” pasta sauce, fat-free mozzarella cheese, with mixed veggies on top)


Example #5: (1994 calories, 53% protein, 30% carbs, 17% Fat)

Breakfast: Shakeology (mixed with PB2, whey protein powder, unsweetened almond milk, and Benefiber added), Sierra chicken breast egg white omelette, cup of tomato pico de gallo

Snack: 1 oz. almonds, pure protein bar

Lunch: wheat bun, egg white scramble, fat free turkey (4oz), broccoli (cup)

Snack: whey protein powder (1 scoop), apple

Dinner: Costco Organic chicken breast (8oz), BBQ sauce


I ate many more things during my fat shredding phase, but as you can see I kept things very simple and basic.  By doing so, it was simple to follow and track.  Also, note that I ate at least 5 meals a day.  I made sure that I was eating at least every 2 to 3 hours so I could keep my body fueled and limit my cravings.  Another quick tip is to plan your meals the night before your next day.  In that way, you are not “estimating” calories while you are eating and then blowing your ratios in just one meal.  You’ll note that I am a big fan of egg whites.  They are 100% protein and zero carbs and zero fat (perfect for a fat shredding diet)!

It takes time at first to do all this planning, but if you want to get above average results, you need to put in above average effort!  Remember that 80% of your results is nutrition.  You can do this!  I’m here to help.  Feel free to create a “base” meal plan and review with me.

Here’s to your health!





  1. Nikki /

    Hi, i’m on my 4th day of p90x and still a little bit confused with the nutrition plan. I’m on the fat shredding diet of phase 1, i’m not sure if i’m consuming enough protein. Here’s the breakdown of what i’ve been eating since i started.

    1 banana
    Optimum nutrition double choc. Whey protein (1 scoop)
    1 tbsp. of peanut butter

    ON whey protein
    12 pcs. of nuts (almonds, cashew, peanuts)

    3 oz chicken breast or 3 oz salmon
    About 1 cup of veggies

    ON whey protein
    1 peach or, nuts again, or pure protein bar, or clif builders bar

    4 egg whites w/ spinach and mushrooms
    2 turkey bacon

    Any help or advice would be appreciated. Thank you!

    • Coach Fred /

      Hi Nikki!

      Thanks for your question. First off, congratulations on taking on P90x. I just spent time with Tony Horton “live” and asking questions during a P90x trainer session. I am taking classes to become a P90X certified trainer. Tony is even more funny in person! LOL!

      That is a great question. The only way to know for sure is to calculate your diet to see the macronutrient breakdown of protein vs. carbs vs. fat. It is hard at first to nail down the ratios but with practice it gets totally easy.

      Please take a quick read on my post at:

      The best part? Myfitnesspal is totally free. I can help you set this up.

      What are your goals? I can help give some tips on setting up calorie target too. Just ping me. I am happy to help!

      P90x is my foundation program where I got all my results, so get ready for an amazing program! Bring it with your nutrition and don’t ever look back!

      Here’s to your health! Keep “bringing it”!

      -Coach Fred

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