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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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INSANITY Nutrition!
INSANITY Nutrition!
1/6/13 2:50 AM
So I have worked out that I can have around 2700 calories a day. This is the first time I am doing insanity or anything like this and the thing I will struggle with most is the nutrition.

Now , meal times for me would be around 7am, 10am, 1pm, 4pm (workout at 6pm) last meal at 7pm.

Does this sound ok???

Also after my workout I was thinking of having a whey protein shake on top of my 5 meals? Or instead of whey protein something like low day chocolate milk ? What one is better?

Is this ok?

Complete newbie , sorry!
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RE: INSANITY Nutrition!
1/6/13 3:34 AM as a reply to lmaybey89.
Great job getting started! And you are planning really well! I am going to recommend that you get a free account on myfitnesspal.com. You can input your calories and which nutrients you want to track - carbs, protein, fat are recommended. You will want to go heavier on the protein - I will add you as a friend and then send you a message so you will know which percentages to add in. It's hard to get in the protein every day - it takes planning!
That sounds like a great time schedule since you will have eaten 2 hours before your workout.
A protein shake is a great idea to work into your diet!!!
I'll go add you and then look at my notes so I can tell you how to set up your account on myfitnesspal for macronutrients emoticon
Beth
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RE: INSANITY Nutrition!
1/6/13 3:41 AM as a reply to lmaybey89.
First, congratulations on starting Insanity. It will be both the hardest and most rewarding workout you can do.

As far as nutrition, what I have found out is to start with the calculations from the guide, and adjust from there. For me, this 'dialing in' took me several months (there were also other factors involved). To me, the guides calculated calorie intake seemed a little high, so I started at 2100 cals. This was making me feel bloated at the end of the day and I wasn't losing any weight. I then dropped it to 1800 calories per day. I was getting some results, but not as much as I really should have doing an intense workout as Insanity. I finally have settled on 1500 calories per day. Many would rightly argue this is not enough to fuel your body for Insanity, but it is working for me. I have good energy for workouts, and I'm losing 2-3 lbs per week.

As I said, this is working for me, but it might not for you. You need to evaluate your level of activity during the day and how much calories your body is using. Eat a little more to fuel your workouts, but make sure you have about a 500 calorie deficit at the end of the day.

Shaun has a good tip for telling if your are eating enough (or not). At the end of the day, do you feel satisfied (not too full, nor hungry)? If so, you most likely are eating enough. On the other side, if you are feeling quite full, you may be eating too much... too hungry, eating too little. He also suggests eating your largest calorie meal at the start of the day. Then each meal will get progressively smaller, so your last meal of the day is the lightest. Don't eat at least 1 1/2 - 2 hours before bed. You should feel slightly hungry as you lay down. This will mean that during the night, your body will not be getting any food to process for energy, and will have to turn to fat stores to do so. Since you are sleeping, you won't feel/notice any hunger pangs.

Good luck with the program!
DIG DEEPER!
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RE: INSANITY Nutrition!
1/6/13 3:54 AM as a reply to elizgomez.
Sam makes awesome points!!!!
I am also cutting back on calories now so I can start to lose more.
Here is a link to protein ideas, so you can add more protein into your diet.

Protein ideas and recipes
Beth
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