Total workouts completed today

People in the gym at today's peak

People working out now

More statistics
Message Boards

PIYO: DEFINE YOURSELF

Message Boards

Whether you're seeking expert advice or looking for peer support, you'll find helpful and knowledgeable friends on the Message Boards 24 hours a day. 

 

How to post photos in your Message Board threads:


Threads [ Previous | Next ]
Insanity Elite Nutrition Guide- calculating daily calories needed?
Showing 14 results.
I'm 5ft tall, 178lbs and am 28. I'm getting ready to start the Insanity program and followed the algarithm to find out how many calories I need to be eating with the Elite Nutrition Guide. It says for me to maintain my current weight I need 1,579 calories a day; once I add in the insanity workouts and account for me wanting to lose weight I should be eating a little over 2,100 calories a day. That seems like a LOT! I have spent so much time, so many years eating so little, often lower than 1,500 calories a day that eating 2,100 a day is pretty scary. Check out my blog post, it goes through my hesitations/nervous feelings about this program. I want to be successful and get the most out of it, most weight loss with this program. Any advice?
Report Post Report Post
?
Your BMR is 1579 which is the calories required to maintain weight in a coma. To maintain weight while doing Insanity you'd need roughly 2447. Since our aim is to reduce body fat we'll need to create a "safe" deficit. What do I mean by safe? If you eat too much into a deficit your body will go into starvation mode where it hangs on to fat (burns the least amount of calories to maintain) and start burning muscle since it requires the most amount of calories to maintain.

It's just like if you lost a high paying job for a job at wal mart, you'd naturally let some things go that cost more, your body does the same thing, and in this case muscle costs more than fat. Our goal though, is to reduce body fat and increase or at the very least preserve muscle for the best results.

This is why you won't want to judge your success by the scale. Get yourself a $5 accumeasure body fat caliper from amazon (super easy to use) and use your body fat % to gauge your progress.

Now, back to "safe" deficit. A safe deficit is one that will allow your body to hold onto muscle and let go of the fat, which studies have found is safe at a max of around 20%. So, if we subtract 20% from 2447 we get 1958. I'd say you're safe eating between 1900-2000 calories a day.

Most people I coach, and even myself, will at first have that mental block of "How can I eat this much and get any results!" In fact...when I started P90X I felt like I was quite literally force feeding myself. I felt so full those first few days, but after a while I learned how to spread out my meals over the course of the day and over 2-3 days it felt like a natural amount of food.

I can personally promise you if you get over that mental block you'll not only feel amazing, but you'll get "The best" results over your 60 days on Insanity. Glutamine is also a good supplement to add to your daily intake as it helps preserve muscle mass and avoid your body from going catabolic.

Shoot for 1900-2000 calories daily at 30% protein 40% carb 30% fat and you'll get some amazing results. Use a software tracking tool like loseit.com (or the smartphone app) for the best accuracy.

You can either trust the science and get the best results, or stumble on that mental road block and get "average" results through the program. Remember, "results" isn't "weight" loss it's "fat" loss, and the fastest possible way to lose "fat" is with a "safe" deficit. I hope that helps.

(I wanted to write a somewhat longer reply because I truly understand the mental struggle of eating properly to lose fat effectively, but again I promise if you can trust the science you'll see the results you want and shock the hell out of everyone)
Report Post Report Post
?
Jacob83:

Shoot for 1900-2000 calories daily at 30% protein 40% carb 30% fat and you'll get some amazing results. Use a software tracking tool like loseit.com (or the smartphone app) for the best accuracy.

You can either trust the science and get the best results, or stumble on that mental road block and get "average" results through the program. Remember, "results" isn't "weight" loss it's "fat" loss, and the fastest possible way to lose "fat" is with a "safe" deficit. I hope that helps.

(I wanted to write a somewhat longer reply because I truly understand the mental struggle of eating properly to lose fat effectively, but again I promise if you can trust the science you'll see the results you want and shock the hell out of everyone)


I always like your posts because you tell people to EAT while others tell people to starve themselves. You're 100% right about eating more to get better results... I pounded 3000 calories a day on p90x and got great results. Something happens to your metabolism when you do extreme exercise that will shock you if you put the fuel in that your body craves. I'm pretty sure that during my next foray into extreme exercise (probably Insanity), I'll be able to surpass 3000 calories and probably get even better results.

People don't think about the fact that extreme exercise is very stressful to the body and coupled with a caloric deficit is exponentially more stressful. Stress leads to weight gain rather than loss. So starving yourself while beating your body with exercise is a recipe for disaster.
Report Post Report Post
?
I'm struggling with the same thing. I'm two weeks into Insanity and still can't get over the fact I should be eating around 2,000 calories a day. It just seems crazy to me cause I did Jenny Craig for a year and I was eating 1200 a day. I lost 20 pounds with Jenny so to be told to eat so much more is just so hard for me.

After two weeks of Insanity I've actually gained two pounds, boo. I've been eating around 1600-1700 calories a day. The fact that I've gained weight makes me think I should drop my calories down more. I just don't know what to do.
Report Post Report Post
?
Thank you so much for the advice. Day 1 completed (which was only the fitness test) but I stuck to the diet. Found I skipped one meal so definitely takes more planning on my part if I'm going to be out. I'm logging in all my food and am ready to finally lose weight the right way. I bought a kitchen scale yesterday and was really surprised how big the portions seemed... today I was forcing myself to eat it all and didn't even get there. But I'll stick to the calorie count. Thanks for taking the time to put it in basic terms.
Report Post Report Post
?
Katchik99:
I'm struggling with the same thing. I'm two weeks into Insanity and still can't get over the fact I should be eating around 2,000 calories a day. It just seems crazy to me cause I did Jenny Craig for a year and I was eating 1200 a day. I lost 20 pounds with Jenny so to be told to eat so much more is just so hard for me.

After two weeks of Insanity I've actually gained two pounds, boo. I've been eating around 1600-1700 calories a day. The fact that I've gained weight makes me think I should drop my calories down more. I just don't know what to do.


You've almost certainly gained water weight. The new exercises shock your body and muscles and make you retain water, even if you don't necessarily feel sore. (If you feel sore, then you're definitely retaining water.) This is probably why most women don't see many results in the first month of Insanity - your body is still adjusting.

I'm 5 ft 3 in, 116 lbs, 38 years old, female. I've done P90X, Insanity, Asylum, P90X+, P90X2. I also play tennis and box. I'm eating an average of 2000 cal/day, and I'm losing weight slowly (I don't have much to lose).

If you go too low in calories, your body will not want to lose weight. You may lose weight VERY SLOWLY - think of how marathoners eventually lean out. But it will not be the rate of weight loss you're looking for.

Melissa
Report Post Report Post
?
I'm willing to guess that when you did Jenny Craig you weren't also doing Insanity? Plans like Weight Watchers and Jenny Craig are great if your goal is to lose weight without making major changes to your overall fitness. But the Beachbody programs are all fitness programs. They are designed to grow your stamina, strength and flexibility. They are a lot of work. And if you don't provide your body enough fuel to do that work you will have poor results.

Gaining two lbs in two weeks of Insanity doesn't really mean anything. Could be muscle. Could be water. Could be your daily or monthly fluctuations. How do you FEEL? Are you getting stronger? What are your tape measurements looking like? Did you test your body fat % before you started?

Katchik99:
I'm struggling with the same thing. I'm two weeks into Insanity and still can't get over the fact I should be eating around 2,000 calories a day. It just seems crazy to me cause I did Jenny Craig for a year and I was eating 1200 a day. I lost 20 pounds with Jenny so to be told to eat so much more is just so hard for me.

After two weeks of Insanity I've actually gained two pounds, boo. I've been eating around 1600-1700 calories a day. The fact that I've gained weight makes me think I should drop my calories down more. I just don't know what to do.
Report Post Report Post
?
I'm not sure if it'll notice you that I reply to this.. but I sent an invitation in response to reading this... Maybe you could help with the same process of calculating for me..? I have the total insanity's nutrition guide gives so I'll just begin to stick with that if I don't hear from you. But thanks. This was encouraging to eat more. I often feel weak and starving throughout the day after these workouts and I'm already going onto Day 10. I do want the best results so I guess I'll give this a try.
Report Post Report Post
?
You can easily do it yourself with the BB caloric needs calculator HERE

sammyjo0402:
I'm not sure if it'll notice you that I reply to this.. but I sent an invitation in response to reading this... Maybe you could help with the same process of calculating for me..? I have the total insanity's nutrition guide gives so I'll just begin to stick with that if I don't hear from you. But thanks. This was encouraging to eat more. I often feel weak and starving throughout the day after these workouts and I'm already going onto Day 10. I do want the best results so I guess I'll give this a try.
Report Post Report Post
?
BookOmma:
I'm 5ft tall, 178lbs and am 28. I'm getting ready to start the Insanity program and followed the algarithm to find out how many calories I need to be eating with the Elite Nutrition Guide. It says for me to maintain my current weight I need 1,579 calories a day; once I add in the insanity workouts and account for me wanting to lose weight I should be eating a little over 2,100 calories a day. That seems like a LOT! I have spent so much time, so many years eating so little, often lower than 1,500 calories a day that eating 2,100 a day is pretty scary. Check out my blog post, it goes through my hesitations/nervous feelings about this program. I want to be successful and get the most out of it, most weight loss with this program. Any advice?


I wasn't seeing big results in Insanity until I upped my calories to 2900 (I previously lost 40 lbs with P90X using 1900 calories, but that was at 272 lbs). Check out my other post on the BeachBody forums, gives a little more detail on my journey.

http://www.teambeachbody.com/connect/message-boards/-/message_boards/message/196605480
Report Post Report Post
?
The simple answer to what you are "doing wrong," since you asked, is you are watching the scale too closely. 2 lbs up or down is well within the normal fluctuations of even a daily weight change. You should be tracking your progress over time using a number of measures of success, including body fat %, feelings of overall wellness, athletic fitness (ability to complete your workouts), and, FINALLY, weight. Weight is the least reliable unless you are someone trying to lose a large amount of weight, like 30-40 lbs or more. And even then it can be deceiving.

alishamari:
okay so I just came across this post and I have a few questions! I'm on my 4th week of insanity and I lost 3 pounds in week 3 then I started doing week 4 and now i'm up 2 pounds!! I used to only eat 1200 calories but then I realized I was starving so I followed the insanity calculations and it says I need to eat 1766 cals so I have been for the past 3 days and I gained weight!! I really just don't understand what i'm doing wrong here!
Report Post Report Post
?
Jacob, you have helped me with this before. But, I am still struggling with the amount. I am trying because I trust the program and the advice that the coaches have given me. Now another question, which I am sure will help some people on this post as well: How much should we be eating on our rest/recovery days? Thank you in advance!
Report Post Report Post
?
Carocast, you don't need to eat less on rest or recovery days. You aren't working out but your body is working hard on those days rebuilding and recovering from the wear and tear of the week. It still needs energy and nutrition.
Report Post Report Post
?
Could someone help me figure out how many calories I need to consume daily? I am on my 2nd week of p90x and I feel as if I am starving by 2pm.

I am 5'7" and currently weigh 175.1. I'm really looking to ton more than anything.

Thanks a ton
Report Post Report Post
?
Showing 14 results.