Calculating Your Insanity Nutrition Plan

If you fail to plan…then plan on failing! Dont think that just because you are doing a fitness program as crazy as Insanity, that you dont have to stick to the Insanity Nutrition Plan!

Below is a video of exactly how to CALCULATE (yes, with precision) your “Insanity diet” so that you can maximize your results. This will help you make sense of it all and really break it down into terms you can understand!

 

Insanity Nutrition Plan Calculation Example:

So for the sake of this example, lets stick with the example I used in the video for a person who weighs 185lbs and wants to lose weight.

STEP #1: Calculate Maintenance Calories

Body weight x 12. Multiply your body weight by 13 if you do heavy physical activity outside of Insanity 3-5 times per week. Multiply your body weight by 14 if you have a heavily active job.

185lbs x 12 = 2200 calories/day

STEP #2: Add Your Insanitised Calorie Needs

This is how many calories you burn on average during an Insanity workout. The average calories burned in an Insanity workout is 600 calories. Add this to your Maintenance Calories from step #1.

2200 + 600 = 2800 calories per day

NOTE: At this point, you have calculated how many calories you need per day while doing Insanity to maintain your current weight!

STEP #3: Adjust Intake According To Your Goals

If you want to lose weight >> Subtract 500 calories

If you want to maintain your weight >> Keep your intake calculated from step #2 the same

If you want to gain weight >> Add 300 calories

Since this example is for someone weighing 185lbs and wanting to lose weight, we would subtract 500 calories from what we calculated in step #2

2800 – 500 = 2300 calories per day

 

Insanity Nutrition Plan – Tracking Your Macros

The first thing you need to do is create a free account with MyFitnessPal.com. Its easy to use online and they have an app for both iphone and android so that you can track your food WHEREVER you are!

The next step is understanding how to break down your macros into something you can track. For Insanity, I recommend following a 40/40/20 plan. That means that 40%  of your calories are coming from protein, 40% from carbohydrates, and 20% of your calories are coming from fats. Here is what that would look like

• 2300 x 40% = 920 calories from protein
• 2300 x 40% = 920 calories from carbs
• 2300 x 20% = 460 calories from fats

Now for me its hard to determine what calories are coming from proteins, carbs and fats; so I convert these numbers into grams. Here is a table that shows how many calories are in 1g of protein/carbs/fats.

• Protein –> 4 calories per 1g
• Carbs –> 4 calories per 1g
• Fats –> 9 calories per 1g

Now I can convert how many calories I need each day into how many grams of protein/carbs/fats I need each day. This is much more simple for me to keep track of since the “grams” are labeled on the nutrition facts of most foods.

• Protein –> 920 calories ÷ 4 calories per 1g = 230g
• Carbs –> 920 calories ÷ 4 calories per 1g = 230g
• Fats –> 460 calories ÷ 9 calories per 1g = 51g

This is the most SIMPLE way to get phenomenal Inanity results! 

One of the BEST tips that I can give you to really maximize your results while following the Insanity Nutrition Plan is to plan out your nutrition the night before! Sit down with your myfitnesspal app or on the computer and plan out each meal to hit your macros. The cool thing about this is that you can adjust serving sizes and food choices to hit your targets perfectly BEFORE it too late.

The key to achieving you goal is planning, and if you fail to plan…then plan on failing!

DIG DEEPER!

Coach Todd