Insanity Nutrition Guide Overview
How The Meal Plan WorksMonth one: Your Daily Meals
In the "start eating" part of the guide you'll find 5 different meal lists. Every day you'll choose one meal from each of the five meal lists, totaling 5 daily meals. Each meal list has 10 option to choose between (try not to skip any meals).
Month Two: Eat More
As you progress to the second month of this nutrition program, you'll realize that your body uses up calories considerably faster that it did a month ago. Plus, your "month two" insanity workouts get more difficult and lengthier, so you'll need a lot more fuel. To meet your higher fuel requirements, this plan includes a list of 100-calorie complex carbohydrates.
Daily Caloric NeedsTo figure out your daily calorie needs, use this 3 step formula:
Step 1: Use the Harris Benedict Equation to calculate your caloric needs (read more on Wikipedia).
For Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
For Man: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step 2: Take your number from above and multiply by the level of exercise listed on the picture below:
Step 3: The number that you now have will show you your calorie requirements for weight maintenance. In step three you'll modify this number up or down, based on your weight loss or gain goals.
When To Eat
Meal 1: breakfast time
Meal 2: mid-morning snack
Meal 3: lunch time
Meal 4: afternoon snack
Meal 5: dinner
Eat 5 meals a day.
Evaluate your calories and measurements every week.
Eat something every few hours.
Drink a lots of water.
Timing of meals is also very important, because it directly affects the performance. For most people, 1 hour before workout is perfect time for small meal (read more on webmd).
Some "Yummy" Insanity Recipes
1 6-inch whole-grain tortilla
3 oz. grilled chicken breasts
Red bell pepper, sliced
1 Tbsp. ranch dressing, reduced-fat
Fill tortilla with 3 oz. of grilled chicken breast, sliced tomato, lettuce leaves and ranch dressing. Serve with red pepper slices and celery sticks.
31 grams protein
33 grams carbohydrates
8 grams fat
5 grams fiber
Vanilla-Berry protein shake1 cup skim milk, almond milk or rice milk
1 scoop whey protein powder
1 cup frozen berries
1 tsp. vanilla extract
Add ingredients to blender. Add ice to thicken.
13 grams protein
50 grams carbohydrates
2 grams fat
5.5 grams fiber