The Insanity Nutrition Guide is a phenomenal tool to show you how you can blast fat and fuel your body with the right foods.
But I have found that its always more helpful when I am able to see a day-by-day sample nutrition plan that has 2 primary components:
You are able to accurately track your daily intake of proteins/carbs/fats
Is catered to the person who has little time to prepare foods
While the Insanity nutrition guide has some awesome recipes and food ideas, I wanted to put together an Insanity nutrition plan that serves the two purposes above. In my experience, the more simple that I can make my nutrition options…the more success I have. And that has applied to well over 1000 other people who have chose to join RIPPEDCLUB for free, as well as the 30,000 visitors per month we get here looking for a solution!
So what you are going to see in a moment is My 2000 Calorie Insanity Diet where I lay out a 5 day example of exactly what I ate ; by brand and serving sizes.
…But first, lets take a look at the foundation and approach to the Insanity nutrition guide.
Insanity Nutrition Guide – Overview & Philosophy
The philosophy behind the Insanity nutrition guide is absolutely solid!
Food is fuel!
There are a lot of other things that food can affect like body weight and composition, blood pressure, energy levels, mood…but the primary goal of this nutrition plan is to fuel your body with what it NEEDS in order to “survive INSANITY”.
Insanity offers what they have termed “Elite Nutrition” targeted at a healthy balance of proteins, carbs, and fats while eliminating refined sugars, processed foods, soda, and artificial sweeteners that can actually be harmful to your body. The philosophy is that you need not focus on dieting with Insanity, you need to be focusing of fueling your body with the right foods in the right proportions so that you can give 100% in your workouts.
The nutrition guide focuses on a 5 meal/day plan where each meal contains roughly the same number of calories and macronutrient ratio (macronutrient = protein/carbs/fats) of 40% protein, 40% carbs, and 20% fats. This is to maintain a stable blood sugar level which puts you in the best state to workout. The nutrition guide also offers “additional calorie” options for those who need more fuel.
Insanity Meal Plan – Insanity Nutrition Guide
Month-1: The Insanity Meal Plan offers 10 different options for each of your 5 meals and you can form your own daily or weekly nutrition plan based on these meals/recipes provided.
Each of the meals is targeted for 300 calories and then lists options for increasing that intake to 400 or 500 calories. Therefor the 5 meals will provide anywhere between 1500 and 2500 calories per day
Month-2: You will be eating more! Since your body is now going to be burning more calories (longer workouts and increased metabolism), you are going to need to give it more fuel. So the Insanity nutrition guide has 100 calorie complex carbohydrate snacks to bump up your intake for the extra energy you will be needing.
Insanity Nutrition Guide – How Much To Eat
Step-1: This nutrition plan uses the Harris Benedict equation to calculate how many calories you need per day in order to maintain your weight.
For Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
For Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Step-2: Determine your “activity level” from the chart below
Step-3: What you have calculated so far is how many calories you need to maintain your weight. Just apply one of the adjustments below that matches your goal.
For Weight Loss – Subtract 500 calories from your caloric intake calculated in Step-2.
For Weight Maintenance – Do not adjust your intake from Step-2, just use that number.
Far Weight Gain – Add 250-300 calories per day to you intake from Step-2.
[Insanity Nutrition Guide] Example: Determining Your Calories
For this example we will use a 35 year old male, who is 5′-11″ tall, weighs 195lbs, doing the INSANITY workout 5 days per week (cardio recovery doesn’t count), and his goal is to lose weight. Since you are doing INSANITY, the “moderately active” or “very active” category will apply to Step-2.
1) Plug in age, height, and weight into the equation
66 + (6.23 x 195lbs) + (12.7 x 71″) – (6.8 x 35years)
66 + (1215) + (901) – (238) = 1944 calories
2) Apply “activity level”
So 2420 calories is his basal energy expenditure, that is, his calorie needs for weight maintenance if he were inactive.
Multiply 1944 by 1.55 for a “moderately active” activity factor and you get approximately 3000 calories.
3) Add or deduct calories for weight gain or weight loss
In our example, the gentleman’s goal is to lose weight so we would deduct 500 calories from our 3000 calorie calculation in Step-2.
3000 – 500 = 2500 calories per day
Insanity Nutrition Guide – When To Eat
You are going to want to be eating every few hours to promote stable blood sugar levels, for example:
Meal 1 – Breakfast time
Meal 2 – Mid-morning snack
Meal 3 – Lunch
Meal 4 – Mid-afternoon snack
Meal 5 – Dinner
If you do eat before your workout, be sure its atleast 1 hour prior unless its a fast absorbing snack like protein whey. Having food in your stomach causes your body to focus on digestion and your body will actually send more blood to those organs to process the food rather than having it available to oxygenate your muscles during your workout. Thus you fatigue quicker and increase your risk of injury.
[My 2000 Calorie Insanity Diet] – 5 Day Example
Insanity Nutrition Plan – Keeping Track of Everything!
Myfitnesspal is one of the foundational tools that I use to have success with the Insanity nutrition plan. Without tracking your nutrition, you simply wont get any type of extreme results. Sure you can lose some weight, maybe even tone up a bit, but dont get discouraged when you dont have a six pack after 60 days of wingin it on your nutrition.
Tips for tracking your nutrition:
1) Do it the day before! – If you sit down for 5-10 minutes each night, you can plan your meals for the next day and play around with serving sizes so that you meet your macro-nutrients dead on every single time.
I see so many people logging their nutrition and acting surprised to find that they went over on their carbs by 75 grams. Well, if you had entered what you were going to eat the night before, you would have known exactly how much you needed AND you would have been much more likely to stick to the plan.
2) Leave some room – You might not have this situation, but I dont know what my wife is cooking for dinner every night so I have to plan out all my nutrition, except for dinner.
I know that we usually have some sort of lean protein, fresh veggies, and a complex carbohydrate. So what I do is calculate everything out so that by dinner I have about 30-40g of protein, around 30-50g of carbs, and around 10g of fat.
This leaves me plenty of room to adjust the serving sizes of my dinner items to meet my macro-nutrient targets, rather than worry about what types of food I will have to eat.
I created this video so to show you EXACTLY how I use myfitnesspal online to plan and track my nutrition. Its based on My 1900 Calorie Diet which I used for P90X, but the concept still applies for the Insanity Nutrition Guide.
Be sure to DIG DEEP and keep me posted on your progress in the comments! The “Insanity Nutrition Guide” is not complicated, but hopefully these tips have cleared up any confusion you had. If not, just leave a question below and I will answer right away! Sound fair???
PS – Be to to LIKE & SHARE if this post helped you out! This will help get this resource into the hands of more people who need it! You can help us here at RIPPEDCLUB “END THE TREND OF OBESITY”…Its a great thing to be a part of!
PPS – If you want see EXACTLY what’s in my fridge and in my cupboards, along with the simple step-by-step method I used to lose 60lbs and get the body I WANTED…CLICK HERE!
Wow that's amazing. It took me ages to calculate my calories accurately,that's really helpful! I would like to lose 38lbs, how often do I need to recalculate my calories and prevent from hit a plateau? I was wondering if I can do that in the 5:2 diet way. 1,600 calorie day on non-fast days and 1,200 calorie on fast days rather than starve on 500 calories for two days... Or I just stick with 1,600 calories every day?
I am 5ft 9in (70.8) Current weight: 168lbs, 24 years old (female), Running 30 mins 3/4 times a week and I will start my new Focus t25 challenge on Monday 15th July. Can I combine running with focus t25 in morning or evening?