Team Beachbody ¡preestreno!Español Guest

Congrats on starting Insanity and sticking with it so far. Your diet looks pretty good at a high level. Some advice is you want to track your calories and figure out how many calories you should be eating on a daily basis. Also you make sure you are eating 40% protein, 40% carbs, and 20% fat. I would suggest using an online tracking tool like myfitnesspal.com.

Contact me if you need more help.
Greg

I worked with a very famous coach and she recommended that mornings have a heavier fruit fat protein combination (so a smoothie with almond milk, fruit and protein) or even protein "pancakes"...others suggest oatmeal with fruit. You need something more heavy for your body to deal with in the morning. Right now I tend to have 2 hard boiled eggs with sweet potatoes as a breakfast. It keeps me full for a few hours and then I can have my snack. Perhaps you can put your yogurt and fruit to a mid morning snack instead? Then for lunch, you should always have a full cup of greens with your choice of carbs/proteins (so rice and meat stirfry with veg)...then you should have a late afternoon snack (some nuts and veggies)...pre workout should have a small snack before, fruit is good for the glucose that your muscles will need to nourish while working out.

Then post workout should always have a protein and carb (no fat as it hinders muscle building)...and a post workout recovery drink....

I tend to get hungry at night too so I either have another protein drink or some home made vegetable soup. It is best to stay away from fruits or carbs at night as it turns to sugar in the body which is not good when your body is sleeping.

I also agree that you may be low on calories...I lost TONS of weight by being a vegan who never worked out-but that was from barely eating enough calories which means I lost tons of muscle mass. Be careful because the Insanity program is VERY high impact and your body will burn like crazy, so be sure to treat it as a vehicle and give it plenty of fuel often!

Hello Dan,

My name is Sopheap(Pip), congrats on losing 10 pounds on your first 23 days of Insanity. We all know how hard of a workout that is/was. Don't worry about the breaks you take, eventually you will get used to it.

First off let my ask you what is your targeted weight loss goal? And how much do you weigh? It will be easier to track your intake calorie to your specific needs. Also don't be to alarmed that you're losing body fat slower after the first three weeks, because losing body fat is at its peak in the beginning of a workout/diet. I'm also guessing one bottle of water you drink is approx. z, we always hear that drinking 8 cups of z of water is ideal, well lets scrap that because every body(literally body) is different, so a good rule of thumb is drink half of your body weight in ounces in water. Drink water about 15 to 30 min. before any intake of food and make sure you split the amount of water intake evenly between all meals, snacks included. Do you at least intake 100 to 400 caleries after your workout(you body needs to replenish burned calories after a workout).

A common misconception in today's society put a lot of negativity on carbs, not all carbs are your enemy. They are the fuel our body needs first, burns first to keep us through the day. The type of carbs you should be looking at should be anything whole wheat, whole grain, brown rice, and quinoa (might forgot a few others). These are complex carbs, full of vitamins, minerals and antioxidants. Low on the glycemic index so it won't spike your blood sugar and distribute energy gradually throughout the day, plus its loaded with fibre which those won't get digested at all and it help cleans the intestines. You can also mix a little simple carb(white bread, white rice) with complex carb in your diet also.

So I'm not going to tell you how to eat, but you should load up on carbs in the morning(a small meal like yoghurt for breakfast is not ideal) 75% complex carb/ 25% simple carb with some protein and fruit, a snack in between(protein bar/shake, fruit/veggies also coupled with nuts or all natural peanut butter, yoghurt), a well balanced lunch, snack in between if hungry, post workout drink(protein shake or fruits/veggies w/ nuts, yoghurt) and for dinner nothing but protein. If you feel a little hungry afterwards drink some water, but if you are pretty hungry eat a very light snack don't want to go to bed hungry.

Sopheap

Your welcome,

I'm not one to count calories myself either, since we are all different and my body tends to have a high metabolism. I usually tend to balance my protein, carbs and fat intake during every meal but I know ath some have trouble doing so and others try to stay away from. So loading on carbs for breakfast is ideal, carbs is just as important to your body like protein and fat is. Carbs are the body first to for energy uses, from simple carbs(fast absorbing) to complex carbs(slow absorbing), protein as second, not as efficient to use as its primary function is to build and repair tissue(won't really get that much muscle gain if you skimp out on carbs) and lastly fat(nervous system is made out of it ie. brain) harder to break down but better than protein and carbs for energy, breaks down when doing endurance exercise from 20 min+ Insanity, P90x so on.

How important is a recovery drink, well that's a little sketchy. Current research says its not needed if you eat your daily required calories and nutrients everyday. I for one drink it after 30 min to and hour after working out, I am less sore and fatigue the following day even though I get my recommended calories and nutrients everyday. You can use whey protein as a post recovery drink also just add a little bit sugar if desired. Chocolate milk works great also.

Sopheap