Insanity Workout meal plan and nutrition guide

Food is one of the most important things in our lives. It is a source of fuel, energy and nutrients for the human body. It affects body weight and structure, as well as your health condition like blood pressure and cholesterol. It may sound odd but food can also affect your mood and many other things our bodies. But the main purpose of food is to fuel your body. Without proteins, fats and carbs in the food, your body won’t be able to function. It is scientifically proven that up to 75 to 80% of the results which you will see from any fitness program will be related to the diet you follow and only about 20 to 25% will be attributed to the workout itself. This should show you that choosing right meal plan is a must if you want to see the best results. Insanity Nutrition guide will teach you how to eat healthy, how to balance your daily intake of food and how much you must eat in order to survive the heavy workouts. Even after the end of the 60-day training you can continue to use this guide to eating and live healthier and stronger.

Meal plan or diet?

As we already mentioned above, in this guide you will learn basics of healthy eating and what is the right balance between the nutrients which you must intake daily. You will learn that your body don’t need garbage foods like sodas, processed foods and foods which contain refined sugars. Actually, they can be dangerous for you and when you cut them from your menu you will feel much better. No matter you are a man or a woman, and you want to lose or gain weight this guide will teach you how to give energy to your body in order to maximise the results of your training. Keep in mind that Insanity workout is extreme training and regimen which will challenge your body and you cannot afford to use a low-calorie or low-carbs diet. To survive the workouts you will need fuel which contains balanced and nutrition food. Don’t worry your body will burn every calorie you take during the day. This is NOT a diet. Even if you want to loose weight you will eat the right food in the right amounts. Insanity meal plan will give your body the fuel that it requires to accomplish the workouts.

This is NOT a diet, this is a meal plan which includes consumption of five meals a day, not too large nor too small. Each snack contains approximately the same number of calories divided as follow – 40% protein, 40% carb, and 20% fat. It is very important to balance the nutrients, this will build up an optimal level of blood sugar which will result in best possible condition for training.

How this works?

Month 1:
This is called “Start Eating” part of the guide (pages 13-55). There you will find meals separated into 5 groups(10 foods in each). Each day you can choose randomly one meal from one of the groups. That way you will have a total of 5 for each day. We highly recommend you NOT to skip any meals. Select different meals each day to maximise the results of the plan.

Each meal has nearly 300 calories. Depending on your calculated daily calories intake you can increase the calories per meal up to 500 eating the 100-calorie and 200-calorie food blocks.

Month 2:
It is named “Eat more” and this is for a reason. During the second month of the Insanity Workout, you will start to burn even more calories. The workouts become more tough and longer, so you will definitely need more food. Different thing here is the list of 100-calorie complex carbohydrates. You can use these depending on your goals. If you want to gain weight add these to your regimen, or continue with your previous daily food intake. If you decide to add the complex carbs to your food, choose one to three of them and eat them with your earlier meals.

Calculate your calories and how much you must eat

To calculate how much calories your body needs per day you can use this three-step formula. It is a little bit long to read but this is one of the best ways to correctly estimate how much energy is required to achieve your fitness goal – to increase muscle mass, lose fat or simply maintain your weight while you get in the best shape ever.

Step 1:
First, you must use the Harris Benedict Equation in order to calculate daily caloric needs of your body. Using this formula you will find out the amount of energy which is needed to keep your current weight without any workouts.

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:
Take the number which you calculate with the above formula and multiply it by the exercise factor listed in the table below. We are doing the INSANITY workout so you should use the “moderately active” or “very active” factor.

Exercise FactorCategoryExplanation
1.2SedentaryLittle or no exercise
1.375Lightly Active
Light exercise (1 to 3 days/week)
1.55Moderately Active
Moderate exercise (3 to 5 days/week)
1.7Very Active
Hard exercise (6 to 7 days/week)
1.9Extremely Active
Hard daily exercise and/ or a physical job

Step 3:
You will get a number which represents a number of calories which your body needs for weight maintenance. In this step, you’ll adjust this number up or down, depending on goals of your training – losing or gaining weight.

• For weight loss, subtract 500 calories per day from your number in step 2
• For weight maintenance, do nothing, just use the number from step 2
• For weight gain, add 250 to 300 calories per day to your number from step 2

When to eat?

We recommend eating every few hours. Example:
Meal 1: breakfast time
Meal 2: mid-morning snack
Meal 3: lunch time
Meal 4: afternoon snack
Meal 5: dinner

It is important to schedule your meals for the day. Ideally, you can eat small meal one hour before the start of the training. Exercising right after eating is not a good idea since the energy from the food won’t be absorbed also it’s quite possible to puke :). You can eat up to three hours before training but insanity workout is very demanding and eating more frequently is recommended. The best advice is to experiment and see what works best for you.

Download nutrition guide

Please follow the link in order to download the Insanity Elite Nutrition Guide.
Download in .PDF format
Download in .XLS(Excel) format