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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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calorie intake !?
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calorie intake !?
1/7/13 12:13 PM
I'm currently on week two of insanity and so far i am feeling pretty good and im already noticing a change! However i have added a protein shake (200cals) to my calorie intake after my workout. Should count that as a meal and drop one of my regular meals?
I am followng the insanity meal plan eating choices that they have recommended 5 meals a day every 2 to 3 hours.
My intake with the added protein shake and all five meals is 1,672 and i think my bmr is 1,527.7 BUT I AM NOT SURE THAT IS CORRECT i know you have to have a 500 cal deficiency to lose weight and i am really trying to drop 15 pounds can anyone help me ??
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RE: calorie intake !?
1/7/13 12:24 PM as a reply to RachellC.
What is your current weight, age and height? I will calculate it for you.
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RE: calorie intake !?
1/7/13 12:44 PM as a reply to RachellC.
Beachbody Caloric Needs Calculator.

Use the calculator I linked to above. If you added 200 calories then you need to account for the calories. It really doesn't matter whether you are eating 4, 5, or 6 meals per day as long as you've got the right calorie balance for your goals.
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RE: calorie intake !?
1/7/13 12:56 PM as a reply to RachellC.
Hey RachellC,

Insanity is one of the toughest Beachbody workouts, so congratulations on making it up to week two! And as one of the toughest workouts, your body will need all the energy it can get!

Your BMR calculation of 1,527.7 calories/day may need to be scaled; if you had arrived at that number via the Harris-Benedict equation given in the Insanity Elite Nutrition guide, it (the equation) assumes that you have a normal/average body-to-fat mass ratio. Your BMR needs to be scaled according to that ratio (higher ratio = more calories needed; lower ratio = less calories needed).

Once you have your BMR (you can still approximate ~1527), that number needs to be scaled by your exercise factor (Insanity alone is recommended at 1.55-1.7), which results in a range of 2367-2596 calories/day. A deficit of 500 calories [maximum] is recommended for weight loss, which would still give you a range of 1867-2096 calories/day.

It may be tempting to go for the lowest range (or even below), but keep in mind two important laws: (1) A too-low energy (calorie) deficit will only cause your body to go into starvation mode and cause metabolic damage, which essentially burns muscle and stores fat (the OPPOSITE of what you want) and leaves you too tired to perform your workouts with proper form (these are only two examples of the many complications associated with metabolic damage); and (2) Insanity is a VERY demanding workout.

Do realize that almost all calorie counts and calculations you come across are approximations, and thus only serve as a guide; you will have to find out what is best for you via trial and error, but now you have a good place to start.

Continue with the suggested five meals a day at every two to three hours to keep your metabolism burning. Aim for a total of 1,900 calories a day, including your 200 calorie protein shake; play around to see whether your body responds best to having most of your calories early in the morning, late in the evening, or spread out evenly throughout the day. If your body does not feel sluggish or lack energy (during the day and during your workout), try decreasing your daily calories by 100 until you notice a change; likewise, if you already do, increase your daily calories by 100.

Let me know how your results are in two weeks (when you start Recovery Week), and we'll see what adjustments need to be made by then. And believe me, the "Max" workouts will definitely need some adjusting to -- but in a great way, as you watch those pounds melt off!

~ Shido
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RE: calorie intake !?
1/7/13 6:39 PM as a reply to DominicDuclos.
152 , 24, 5"9
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RE: calorie intake !?
1/7/13 7:16 PM as a reply to AdStaffAndrew.
Thank you so much
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RE: calorie intake !?
1/8/13 5:02 AM as a reply to RachellC.
Shido is right 2367 calories is your needed calorie to maintain weight. So to loose weight you susbstract 500 calories which lead to 1867 calories. You could go even lower but never drop more than 1000 calories than your maintenance of 2367 calories.

For women you can't drop below 1200 calories per day, and you can't go lower than 1000 calories of your maintenance calories. That means the lowest you could go would be 1400 calories.

So you can aim for 1400 up to 1900 calories for weight loss. IMO i would aim at 1700 calories for an fast and good weight loss.
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RE: calorie intake !?
1/8/13 8:57 AM as a reply to DominicDuclos.
So my 1672 is pretty much dead on where I need to be to lose weight and lean out? P.s thank you so much for taking the time to do that for me .
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RE: calorie intake !?
1/8/13 9:42 AM as a reply to RachellC.
Yes RachellC you are right on. Just make sure your macro are correct too and you are all set.
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RE: calorie intake !?
Answer Answer (Unmark)
1/8/13 10:15 AM as a reply to RachellC.
RachellC:
So my 1672 is pretty much dead on where I need to be to lose weight and lean out? P.s thank you so much for taking the time to do that for me .


1672 is on the lean end of what you should eat. Don't be afraid to up it by a couple hundred if you feel tired or find yourself bonking during workouts.
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RE: calorie intake !?
1/8/13 12:20 PM as a reply to RachellC.
Awesome
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Showing 11 results.