I had been on the P90X Fat Shredder diet since I started my Beachbody workout journey in October 2012.
This diet plan is an athletic diet of complex carbohydrates, lean protein and lower fat with an emphasis on more carbs. I took pictures of the food I ate especially when I eat out and when there was no WIFI or mobile internet. The take away is if you want to maintain your hard-earned muscles while having a slight calorie deficit, make sure you lift enough weight and drink your protein shakes! As soon as I reach my goals I will increase my calories to 3000 and reduce the protein %.   Hopefully this can be a good starting point for some of you out there,  it has been very successful for me.
When it comes to fruit and fat loss in your diet, there really is two sides of the coin that need to be addressed! When it comes down to it, fruits are full of sugar and the body metabolizes fruit sugar exactly the same way it would metabolize the sugars in a Snickers Bar. I get asked all the time how much sugar you should be eating per day when you are on the P90X Fat Shredder diet.
Be mindful with dairy though, you will often times find pretty high sugar content; even in a glass of milk! When I was on My 1900 Calorie Diet on the fat shredder plan, I was only able to fit one serving of fruit per day into my macro targets. Below is a chart of some of your favorite fruits along with their carb content, sugar content, and glycemic index! As you can see there are some really good choices here that arent going to break the bank on carbs or sugar. It all comes back to tracking your nutrition and hitting those targets based on your goals. Undoubtedly, the part of P90X that we are fearfully anticipating most is the nutrition plan. Theplan assumes that you are a fairly fit person (ie you can pass the fit test), so the weight assumption is based on the fact that you have a good amount of muscle already. We’re going by the portion approach, where each level is given a certain number of servings of each food group (see portions below), and we are free to pick from the items on the grocery list and create our own menus. We purchased two huge packages of egg whites, a massive frozen veggie package, a couple pounds of fresh asparagus, mustard, a block of cheddar cheese, two huge containers of cottage cheese (they only had 2% so we’ll only eat ? cup instead of 1 cup), and huge box of lettuce. Following the Costco run, I made a separate trip to the store to pick up things like fruit (since we only get 1 and 2 pieces a day, we didn’t want to buy in bulk), cashews, almonds, string cheese, low fat salad dressings, assorted fresh veggies for salads and omelets, feta cheese, sweet potatoes, and frozen fruit bars (one of the approved single-portion snacks to help satisfy the aforementioned sweet tooth!) We already had things at home like brown rice and whole wheat couscous which we plan to use as our lone carb of the day. The plan is to chop up the precooked chicken and ham and store 6 and 3 oz servings in Tupperware for easy use. Will also be interested to learn more about how you used P90X in addition to training for distance. Enter your email address to subscribe to this blog and receive notifications of new posts by email.
My plan was to source as much protein as possible just so I could stay on the P90X Fat Shredder diet plan.
With the help of this diet, P90X, Insanity as well as supplements like Shakeology, I was able to lose 35 lb and got my body fat down to 8% in just 6 months. Pretty much the moment I got home and settled down, I measured my neck, arms, chest, waist, hip and thighs (I didn’t weigh myself until the next morning since I have had something to eat earlier that day). It would be foolish to say that you can eat as much fruit as you want when trying to lose fat, but it would also be just as foolish to say that you should avoid fruit on your fat shredder diet since fruit has a bunch of sugar…I prefer the happy medium where fruit is a great thing to include in your diet, but depending on your goals, fruit might not be helping your get the results you were looking for. I can honestly say that I dont know that there is a number you should be shooting for, but I will say that in my experience – less is better.
It might surprise you to find out how much sugar is packed into your favorite healthy snack foods!


Strawberries, plum, and blackberries are some of my favorite fruits and they have some of the lowest sugar content on this list! If you are on a fat shredder diet, then a crap ton of fruit is not going to help you reach your goal. Although Mike and I typically eat healthy, our meals tend to be pretty carb-heavy, as we mostly eat for endurance.
I read that if you don’t have a lot of muscle and your weight is mostly made of fat, you may want to cut back on the calories. Mike and I are both physically fit and we are used to working out five or even six times a week, but we are not used to being on such a restrictive diet.
Download the attachment below for an easy way to track portions and calories on the P90X Nutrition Plan! I’m coming back around to P90X for the second time, and the first time around it was definitely the nutrition part that I struggled with!!! I'm a runner, triathlete, Ironman and fitness lover living at the beach in San Diego who made a big lifestyle change in 2011 with the help of P90X. I still had a bit fat around my waist that I wanted to lose before I start the mass gain program. Because it is designed to cut down body fat percentage, your available energy stores for exercise will also decrease.
What you really want to be sure of though is that whatever sugar IS in your diet, that its coming from natural sources like fruits, veggies, and dairy. Tony Horton and Shaun T advocate a dairy free diet, which a a good idea if you can stick to it. So with My Insanity Meal Plan, I was able to fit in two, sometimes three servings of fruit per day.
A typical home cooked dinner for us would be whole wheat pasta covered with marinara sauce mixed with onions, mushrooms, peppers, and lean chicken sausage, oftentimes served with a salad. We love pad thai, pizza, and massive pollo asada burritos, which we probably enjoy two or more times a week. The meal plan, however, seems very expensive to follow because it requires you to make your own soups and salad dressings that require a significant amount of ingredients.
Ideally, we’ll shop each week on Sunday and get a lot of the food prepared in advance so that we’re not spending so much time during the week.
Thankfully, the second phase incorporates more carbohydrates and less protein so it should be more affordable and more enjoyable. I also enjoy reading about your experience and seeing what is possible with some serious effort. It has to do with pH levels and causing acidosis in your blood stream (read this article on pH balance).
Another favorite, “chicken rice” is basically grilled chicken, a large quantity of stir fry veggies, brown rice, and some sort of sauce. We both drink coffee daily and we have wine or beer 1-3 nights per week, but rarely more than 3 glasses. I created a pretty complicated Excel spreadsheet in order to track our daily food group allotments and calculate our calories for each day (I’ll upload my spreadsheet for others to download in a separate blog).
For now, I’m enjoying the idea of the challenge of cutting out some of my vices (ok all of them – caffeine, diet soda, sweets AND alcohol). I went to the gym at least once a week, did cardio exercise 2-3 times a week as well as staying active as much as possible.
If you choose to do the Fat Shredder Diet and the Supermodel Slimdown, I would do the Slimdown plan for the first six days, and then move on to the Fat Shredder. Most fruits have zero fat (except avocados…ya, its a fruit!) and have a ton of fiber in them.


For lunches, we eat sandwiches or salads (well I eat salads) and for breakfast, usually oatmeal or cereal with a half or whole banana. I’d say my main nutrition downfall is my addiction to sweets – namely, frozen yogurt, chocolate and 100-calorie pack cookies. I’ve given up diet coke for lent twice and survived…but the rest, never!  Ask me in a week and I may be singing a different tune!
Main reason I believe is that I didn’t lift weight as frequently as before (at least 3 times a week vs once a week when I was in Malaysia). I would not do the Fat Shredder for longer than three weeks if you began with the Slimdown, and even then, pay close attention to how your body feels. But if you find yourself over-indulging on the fruits, they can still hinder your progress in reaching your fat loss goals.
I mostly snack on fruit, almonds, string cheese, or carrots & hummus throughout the day.
Although I don’t have massive quantities of dessert daily, I have to have something sweet after most meals. I also found that when I input the level 1 portions into the my spreadsheet, it calculated that I’d be eating only 1,800 calories per day. In addition, the reduction in good whey protein intake and having a calorie deficit has impacted the muscle maintenance. Some people really can’t tolerate lower carb diets very well and get cranky or overwhelmingly tired.Why am I recommending this then? Because if you want rapid weight loss and a quick full body transformation, then this diet will help. For me, it’s cutting back on dessert!Each of the three workout phases is accompanied by its own nutrition plan. Honestly, 2,300 seems like A LOT of calories for me, especially since I don’t even typically eat this many while training for my half marathon (well obviously the days we go out to eat I go over), so I am aiming for closer to 2,000. Phase 1: Fat Shredder, is made up of primarily protein, a small amount of dairy and veggies, and a very, very small quantity of fruit, refined (whole wheat) carbohydrates, fats, and condiments. In order to get to 2,000 in phase 1, I am allowing myself an additional serving or two of veggies, as well as an additional condiment. You will only feel lackluster energy and probably get grumpy, such as I did before I stopped at the end of three weeks. For example, I would not use the Fat Shredder diet now, because I don’t have enough body fat to do so. Level 1 can eat 1,800-2,399 calories per day, Level 2 2,400-2,999, and Level 3 3,000 + calories per day. If you’re feeling famished, then by all means, increase your daily caloric intake little by little to see how much it takes to help you feel satisfied.
I stopped at the end of the third week, because I felt lackluster in energy and as if I couldn’t get my butt off the chair to work out. Bring to a boil, reduce heat to medium-high, and simmer until the potatoes are tender, about 30 minutes.
Reduce heat to medium-low and cook for 10 to 15 minutes more, or until the zucchini is just tender.



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