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Insanity -- Calorie Intake for Newbie...seems really high
Insanity -- Calorie Intake for Newbie...seems really high
insanity foot nutritional plan
4/2/12 11:19 AM
Hi All,
I just started insanity, did the fit test this a.m. So tomorrow the real fun begins. Im a 40 yr old male, 5 ft 10 (and a half), 205lbs. I am doing the nutritional guide now and it says I need to be eating 2800 calories. That seems like a ton. Thats 560 calories 5 times per day.

I am by no means a fitness or nutritional expert. I have bought in to this 100%, so I just want to hear from someone that this is the right amount....obviously good calories is key (40% protein, 40% carbs, 20% good fat).

I did P90X 2 years ago but didnt follow the nutritional plan and it showed. I want to fully commit to both the exercises and the diet....so let me know your experience/thoughts please. Thanks!
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RE: Insanity -- Calorie Intake for Newbie...seems really high
4/2/12 2:35 PM as a reply to Beezer33.
Beezer33:
Hi All,
I just started insanity, did the fit test this a.m. So tomorrow the real fun begins. Im a 40 yr old male, 5 ft 10 (and a half), 205lbs. I am doing the nutritional guide now and it says I need to be eating 2800 calories. That seems like a ton. Thats 560 calories 5 times per day.

I am by no means a fitness or nutritional expert. I have bought in to this 100%, so I just want to hear from someone that this is the right amount....obviously good calories is key (40% protein, 40% carbs, 20% good fat).

I did P90X 2 years ago but didnt follow the nutritional plan and it showed. I want to fully commit to both the exercises and the diet....so let me know your experience/thoughts please. Thanks!


Beezer33 - I stand 5'11", I am 44 years old and weight 177. I did Insanity and you figured our your calories ( 2800 ) which is with a 200 calorie deficit at a moderately active level. IF your goal is to lose weight you can go lower if you wish. A 500 calorie deficit will cause you to lose 1 lb of weight per week,. At a moderately active level you would be at 2500 calories with a calorie deficit of 500 calories. You can burn up to 1000 calories per workout, but that really depends on how hard you push yourself. If you have a HR monitor that would be ideal because then you could tell what activity level you are categorized in. If you do not have a Heart Rate Monitor you have to guess.

Whatever you do you do not want to go below your BMR of 1960 calories. That is the number of calories your body needs, at your current weight, just to function ie: heart, lungs, digestive system etc. etc.

So once you have your calories in check, and your percentages, you can easily craft a meal plan that fits your current lifestyle. Once piece of advice, is to stretch your carbs evenly throughout the day so you don't run out of energy.

Also be mindful that calories add up quickly. For example: 2 pieces of wheat bread ( depending on the brand and kind ) can be 120 - 190 calories. 2 Tbsp of peanut butter is 190 calories. 2 oz of almonds ( 48 almonds ) is 320 calories. So as you can see for a mid-afternoon snack Meal #4 eating just this little bit of food got you to the 560 calorie mark. So its not hard to do....

Give me a shout if you need more assistance. Keep the faith, keep pushing play and Bring IT.

John
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RE: Insanity -- Calorie Intake for Newbie...seems really high
4/3/12 6:09 AM as a reply to CoachJohnX.
John,
Thanks so much. I didnt know about the BMR, so that is helpful. I am doing 5 meals a day and trying to stay between 450-500 per meal. Is there a way to figure out how much to eat if you want to lose 2 pounds per week?

I do have a HR monitor and used it often this morning....i got up to 92%, but stayed in the 84-87% for most of the workout. I felt like i was working pretty hard! I loved it, by the way. I struggled for sure, but it was day 2...if I got thru it on the first day I would send it back! Thanks again for your informative reply.
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RE: Insanity -- Calorie Intake for Newbie...seems really high
4/3/12 7:25 AM as a reply to Beezer33.
Is there a way to figure out how much to eat if you want to lose 2 pounds per week? The below formula is the formula in Insanity. Your BMR according to this formula is 1960. Multiply that 1960 X the activity level. The answer is how many calories you need to maintain your current weight. To lose 2 lbs per week, minus 1000 from that number, but be mindful not to go below 1960.

Harris Benedict Formula



English BMR Formula



Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



Metric BMR Formula



Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



So you would have to take a calorie deficit to lose weight. How much of a deficit would you take? 1 lb. is equal to 3500 calories. Therefore if you take a calorie deficit of 500 calories per day you will lose 1 lb. a week. There is the mathematical equation for that. (500 calories X 7 days = 3500 calories) i.e.: 1 lb. per week. Taking a calorie deficit of 1000 calories per day will give you cause your body to lose approximately 2 lbs. per week.
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