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Happy to help out, I know exactly what you are feeling, I work a full time job, teach at ITT three nights a week and help others through coaching so time is a factor for me as well. One thing I will suggest right of the bat is a Sam's or Cosco membership to buy in bulk. I get a few staples there all the time. (Protein bars, almonds, canned chicken breast, canned tuna) and ganola bars. That way I have a lot and can make and have ready to go the night before or a few days in advance. As for the fitness, the only bad exercise is the workout that is not done so there are plenty of options out there and on this site, there are even full fitness and nutrition programs for as little as $20 dollars. (Rockin' Body) while on sale for instance.

When it comes to what to eat I you should shoot for a 40/40/20 protein/carb/fat split, I use my fitness pal to track that, getting an account if free. As for the number of calories here I have attached a spread sheet to help calculate calorie needs for INSANITY but it can be used for any program just fill out the numbers and choose the correct activity level and it will give you an idea as to what you should be eating everyday. It was made by another coach so I won't take the credit but it is a great tool to have.

Hope this helps.
Justin
TEAM ENGAGE

Attachments:

Insanity-Nutrition-Gudie-Calorie-Calculator.xls (24.5k)

Richy,
Be careful about too closely watching the calories. At your height and weight, you may need to focus more on the "fueling" aspect of eating. By that, I mean placing the focus on the quality of the food that you consume. It really won't matter of you consume the appropriate number of calories if it doesn't provide you the right nutrients each day. While in the middle of heavy training periods for triathlons and marathons, I subscribe to the "If the fire is hot enough, anything will burn" philosophy, meaning that if my training is hard enough and the volume is high enough, I can eat just about anything. That is very much a generalization, as I still try to eat healthy, but I don't eliminate the fun foods completely. Take that into consideration when you move into a meal plan, and remember that you have to eat enough to provide your body the energy it needs to exercise. Otherwise, your workouts will not be effective due to your inability to push hard.
Lastly, at your age and weight, place most of the emphasis on your workout plan. Try to develop a quantifiable goal, such as squatting or benching a specific weight, doing a certain number of pull-ups, running a specified distance in a specific time, or reaching a targeted body fat percentage. Or, you could focus on competition (5K, powerlifting competition, tough mudder, etc) to develop your training plan with a targeted periodization system. You will likely achieve a much better level of fitness than if you make a general/vague goal of just being in better shape. I know I may have created more questions, but feel free to contact me if you want any clarification. Take care and good luck.

Ian