P90X Fat Shredder Extreme
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 Summary:
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The fat shredder was designed to limit carbs and raise protein; a 50/30/20 split.
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recent results (Average FatSecret member performance for P90X Fat Shredder Extreme)
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Lost
0.5 lb this week
Lost
0.1 lb last week
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 average weekly member weight loss |
| Week Ending |
Result |
| 19 May 13 |
Lost 0.5 lb |
| 12 May 13 |
Lost 0.1 lb |
| 05 May 13 |
Lost 0.5 lb |
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 How To Follow P90X Fat Shredder Extreme:
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Cardio in the morning on a light meal (fruit + whey) but have a meal an hour before strength training. Post workout, have some carbs along with protein. Half of your daily carb intake should come from your first meal upon waking and postworkout meal. I would then advise you to split the remaining carbs into even portions throughout the day, depending on how many meals you have (5 or 6). Try to restrict carbs during your last meal of the day if you plan on sleeping right away, but it's not a big deal if you don't. Make sure to have a complete source of protein (whey, lean meat) with each meal.
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by member dxing
Current 2nd year university student at the University of Western Ontario. I live an active lifestyle that incorporates clean eating (90% clean diet with some cheating now and then) with exercise 7 days/week. I'm a P90X graduate who continues to use the program ...
member since: 22 Aug 10
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More P90X Fat Shredder Extreme Info
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Are you on P90X Fat Shredder Extreme?
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Popular Foods
(for P90X Fat Shredder Extreme)
Breakfast:
Lunch:
Dinner:
Snacks/Other:
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dxing's top tips
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| 1. | Don't restrict calories. If you're working harder, then you need to eat more. The most important thing is to preserve muscle, and you won't do that if your eating under 20% of your maintenance calories. Remember, it's almost a 10:1 ratio in terms of the time it takes to build muscle and losing fat. You'd be lucky to gain 5lbs of lean mass in a year with perfect training and nutrition. | | 2. | 6 small meals/day with protein at each meal. Every 2-3 hours. | | 3. | Lower carbs at night. Eat them earlier on and replace with healthy fats as the day goes on. Also make sure carbs sources are whole grain and contain fiber. Avoid processed carbs such as cake, donuts, etc. | | 4. | Try to avoid eating meals with high fat+carbs. Aim for combinations of protein+carbs or protein+fat. | | 5. | Use whey powder mixed with water or skim milk for a quick & easy way to get protein. Don't completely replace whole foods (chicken & fish) with liquids though. Good way to add some protein in between meals and immediately after workouts. | | 6. | Have some casein protein 2 hours before bed for a slow digesting protein. A good example would be casein protein powder or cottage cheese. |
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About / History
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It's been a year since I created this diet and I wanted to update my thoughts on it since I've learned a lot in a year. For anyone still on this diet, please READ THIS! Fat shredder limits your carbohydrates to 30%, which is extreme to say the least. Unless your planning on eating this ratio for your entire life, you very well likely regain bodyfat once you incorporate more carbohydrates back into your diet, especially if you're insulin insensitive. I would advise someone to use this diet for about a month to 1&1/2, maybe to really burn some fat for beach season. So, what I'm trying to say is that this is SHORT TERM!!! It's simply not necessary or convenient to keep this diet for an extended period of time. You can very well lose bodyfat with a higher carb diet, say 40-45%, which is more sustainable, convenient, cheap, and mentally easier to follow. I've literally met a person who ate chicken breast+spinach EVERY meal for a month. He lost a lot of bodyfat, but he gained a lot of it back once he re-incorporated carbs. Some people are genetic freaks and remain cut regardless of their ratios, but this is extremely rare.
In terms of caloric reduction, there is no set number you should be following. I would advise using a trusted caloric equation and then adjusting the numbers week-to-week based on individual results. Remember, try to increase your activity level before reducing calories. So throw in some more cardio and worry less about how much you can eat.
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