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Current 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!

Currently, I am on my 2nd Round of P90X with the goal of increasing mass while keeping the same body fat %. I haven’t weighed myself in about a month, so I have no idea what my current weight it. My guess is that I’m around 170 lbs with about 7% body fat. Workouts are going excellent, and I’m about to start Phase 2. Here is my diet, including the supplements.

Breakfast: 2 Cups Cheerios with Non-Fat Milk, 1 Cup 1% Cottage Cheese, 1 Tablespoon Low Carb Peanut Butter, Protein Shake -OR- Ham and Cheese Omelet, 2 Cups Coffee (I like my caffeine!), 2 slices Whole Wheat Toast, 1 Cup Cottage Cheese, 1 Cup of Grapes

Snack: Reduced Fat String Cheese -OR- 1 Cup of 1% Cottage Cheese

Lunch: Large Grilled Chicken Salad (No croutons or bread) -OR- 2 Cups Progresso Vegetable Soup -OR- Grilled Chicken Tenders with Corn, Carrots, and Cottage Cheese

Snack: 1 Tablespoon Low-Carb peanut Butter -OR- Low-Fat Beef Jerky (half a bag)

Pre-Workout: NO-Explode 45 minutes before the workout

Post-Workout: 1.5 Cup Grapes, Whey Protein Shake

Dinner (Within the hour after the workout): 2 Tilapia Loins, 1.5 Cups Mixed Vegetables, 1 Small Salad with Low-Fat Italian Dressing -OR- 2 Salmon Burger Patties, 1.5 Cups Mixed Vegetables, Side Salad -OR- 8 oz. Lean Steak with Broccoli -OR- 2 Cups Progresso Soup, Salmon, 1 Cup 1% Cottage Cheese


  1. Preston, the sample meal plan that I posted is an example, and doesn’t contain the right amount of cals. However, the one posted in the “Nutrition” section has the right amount of cals for me, which was 2,100.

  2. Preston /

    So I’m looking to lose some fat and I was wondering what I should eat before a workout and after? Also, is it ok to eat the same things almost everyday? I’m following your p90x fat shredder sample meal plan in your “Nutrition” section. Do you think it’s a good meal plan for me to follow? Again, I’m 5’9 and 170 lbs. Thanks for your help. And sorry about all the questions haha.

  3. You can find a list of supplements that I take and recommend in the “Q&A” section on this site. It will tell you what to take before and after your workouts. Also, you really need to follow the Nutrition Guide, and the one I have posted is an example. You can follow that, though, but make sure you’re getting in the proper calories! Have you made me your coach yet? If not, you can do so by clicking on this link:

  4. Preston /

    I’ll make sure to make you my coach. Another quick question, how many calories should I be taking in to shed some fat? I’ll send you an email of what I’m eating pretty soon. Thanks for all your help.

  5. How tall are you and how much do you weigh?

  6. Preston /

    I’m 5’9 and I weigh 170 lbs. I appreciate your help, it’s going to change my life.

  7. Josh /

    Preston, what are your goals again? You have to understand that I get about 50 comments on here a day, so it’s hard for me to remember what each comment is about.

  8. Preston /

    Ok so I’m trying to shed fat and I’m 5’9 and 170 lbs. How many calories should I be taking in? And also, how many calories should I be taking in on the days I don’t workout? Thanks.

  9. Josh /

    Preston, you should be taking in around 2,200 cals per day with your goals. You should be taking in the same amount on non-workout days as well, which is just once a week.

  10. Preston /

    Thanks. I was also wondering since I’m trying to lose fat rather quickly, I was going to do doubles after the first month. How many calories should I be taking in when I do doubles? I’m taking in 2,200 right now. Thanks man.

  11. Josh /

    Increase by about 200-300 if you’re going to do Doubles.

  12. Preston /

    Thanks, you really are such a big help. I’m proud to call you my coach. So when do you think I’ll start seeing results? I’m doing the classic and my goal is to lose fat. I calculated my calorie intake and I also am on a strict diet.

  13. Josh /

    If you follow the workouts and diet very closely, you should start seeing results in the first few weeks.

  14. Preston /

    How long after a workout should I wait before I eat if I’m trying to lose weight? I’m usually crunched on time so I have my whey protein, some fruit juice and a snack or a meal. Is that ok?

  15. Josh /

    It’s good to eat about an hour after you work out.

  16. Preston /

    Do you know anything about omega 3’s? I heard they are good for getting abs or something like that. Do you know what they do exactly? And how many mg should you be consuming a day? Thanks coach.

  17. Josh /

    Omega 3’s are just fish oil pills and healthy fats. Getting abs has everything to do with the diet.

  18. Josh /

    Got a question….do you throw down a recovery drink after lifting? Or just do whey and grapes? Does the extra protein from a whey shake better aid in muscle development than that of the P90X recovery drink?

  19. Josh /

    @Josh. I use the Recovery Formula after workouts. It’s important to have a 4:1 carb to protein ratio for proper recovery, and that’s what the RF has.

  20. Justin /


    You have been my inpiration through my p90x journey. I’m almost done with round one. Lovin it. One quick question i have for you. How do you feel about fruits. Do you eat any? Pineapple/blueberries/strawberries/bananas.

    Ps. I’m going to buy some more Recovery Drink and Bars through ur website.

    Thanks OH boy. Let’s go buckeyes.

    Ps. Can u email me the answer too?

  21. Josh /

    @Justin. I eat 1-2 fruits per day, and that’s either pre or post workout or both. Fruits are high in carbs, and when you’re looking to lose body fat, the carbs can add up very quickly with them. GO BUCKS!

  22. jesus /

    do you know by any chance if force factor is a good pre workout supplement?
    i lift weights 4 times a week along with explosive workout training

  23. Josh /

    @Jesus. I’ve never tried Force Factor so I can’t help you there man.

  24. marcus /

    I am 14 just starting the program, i am looking towards burning fat then building muscle can you help me out with my diet i am 5.4′ and 160 lbs(many of the meal choices in the nutrition guide don’t suit me well).

  25. Josh /

    @Marcus. Follow the Nutrition Guide bud. I don’t create custom meal plans for people.

  26. Landyn /

    I was just wondering if you have egg whites or whole eggs in your omelet, and how many. and how much ham in grams? and how much cheese? Thanks

  27. @Sebastian. The number of calories is actually listed on the page man. It’s at the bottom of the report. Also, if you don’t like cottage cheese, then replace it with another high protein food, like lean meat, beef jerky, low fat string cheese, egg whites, etc.

    Also, have you made me your coach yet? If not, you can do so by going to this link:

  28. @Landyn. I usually would use 1 whole egg and the rest egg whites for the omelet. I’m pretty sure the Nutrition Guide has directions on how the make the omelet, so you might want to check that out for the specifics.

  29. @Sebastian. Yeah, that’s right. I’m not sure what you’re talking about with 50% fat. You will have a fat/carb/protein breakdown of 20/30/50 while in phase 1.

  30. @Sebastian. That’s terrible! I’ve actually wrote about how bad college food is in one of my posts.

  31. I have spent about a month trying to decide if this is something i can do at all and 2 days reading your information. i am still unsure. I am 39 y/o 5’10 and 220 lbs. not a good combination. That combined with several health problems from sports related injuries as a young man that still cause me some problems as well as a terrible nicotine habit (trying to kick it with chantix now) have created questions. Is this program able to be modified down for a beginner? As a professional chef the diet shouldnt be that hard to alter. i would think substituting fried fish , chicken and gator meat for baked or grilled would suffice. sorry for the long post. Lots of questions. best to research before I do something to hurt myself where i am unable to provide for my family. Thank you for your time. Ed
    By the way – congratulations on your success with beachbody.

  32. @Ed. You can do it. It will just involve some modifications, and Tony Horton shows you how to do the modified versions in the videos. Just remember that the diet is the most important of the program, but it sounds like you’re not going to have any issue with that being a chef.

    If you order the program from this site, I will actually become your coach and help you through it, providing support and answering any questions that you have.


  33. Tommy /

    Hey coach josh!, i saw your vids on youtube and im amazed, well i was gonna ask, is that how many times do we drink the protein shake in a day? and when do we drink it?

  34. @Tommy. Thanks bro! I take two whey protein shakes per day, once as a snack, and the other blended in my P90X Recovery Formula. Also, am I your coach? If not, make sure you make me your coach so that I can help you through the program. Here’s the link:

  35. So i started p90x today i am 19 years old i weight in 170 pounds and am 5’6. Ive workout since age 16 and ive lifted heavy and am kinda bulky, but i wanna get ripped! I had done p90x a long time ago but didnt quite follow thru the right way! And now am starting fresh with nutrition guide and following every workout ! And am consuming &out 2400 calories aday and my uestion is any tips in how to see the results i want? I ve craved a 6 pack all my life and all i got is a 4 and i wanna get ripped without loosing size! Any tips. Thankx apreciate it!

  36. @Steve. Hey brother! That’s great to hear that you understand the DIET is an important part of the program, in fact the MOST important! How do you feel eating 2,400 calories? I’m right about your size, and 1,900 – 2,000 is enough for me, and it allowed for a caloric deficit to help me burn fat. Also, have you made me your coach yet? If not, here’s the link to do so!

  37. Morgan /

    I would like for you to be my coach. Does it have to be directly through the beach body website? I am a 21 year old student with not a lot of funds. Though I understand that diet is important. I would just like your help. Thank you

  38. @Morgan. First of all, do you already have a Team Beachbody account?

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