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Nutrition Regarding INSANITY
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Hello everyone!

I am absolutely determined to lose some weight, gain some muscle, tone my body, and get in the best shape possible with INSANITY!

This morning I completed the fit test and I can't wait to start my workout tomorrow morning. I had some questions about nutrition and would love any and all the help/answers that I can receive. Here are my basic statistics:

Weight: 185 lbs. Age: 21 yrs. Gender: Male. Program: INSANITY.

I am keeping a Food Journal to aide me in my progress. I have set my mind to follow Shaun T's nutrition guide, but I am a little confused as how to understand the principle of the 40/40/20 [p,c,f] program. I did the math and it seems that I need to consume about 2,819 calories in order to accomplish my goals. Today, I ate 2,057 calories off of Shaun T's guide. I consumed 49.7 (g) fat, 30 (g) fiber, 125.3 (g) protein, and 153 (g) carbs. I drink about 80-100 ounces of water daily, have switched from milk to soy/almond milk, and am planning to cut out bread/pasta/etc from my meals.

My questions are relatively simple:
+How do I know how many grams of protein, carbs, and fats that I should be consuming?
+How do I calculate the amount of calories burned during one of my exercises?
+Is there a better nutrition guide than the one provided in the INSANITY package?
+On the "rest" days of the program are you allowed a "cheat" day?
+Any suggestions for obtaining optimal results?

Just to throw it out there, I am using Amplified Wheybolic Extreme 60 for my protein shakes (I am taking two scoops, one 30 minutes before and one 30 minutes after my workouts), the Ripped Vitapak Program as supplements (throughout the day), and Aplified Creatine 189 (one to two pills throughout the day).

Thank you all in advance and I will be responding as soon as possible.
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RE: Nutrition Regarding INSANITY
1/18/13 5:53 AM as a reply to Zukic005.
Here are my answers:

- Calculate grams like this:

Protein grams = Calories from protein / 4
Fat grams = Calories from fat / 9
Carb grams = Calories from carbs / 4

- You can't...best you can do is estimate using a heart rate monitor, but even those are inaccurate. Best to just pick a number (say 500-600) per workout and use that.

- The best nutrition guide is nature. Eat whole foods as often as possible. Focus on lean meats, whole vegetables, fruits, good fats (avocadoes, olives, olive oil, nuts/seeds, coconut), dairy (if you're tolerant), tubers (potatoes/sweet potatoes), legumes, and whole grains (again, if you're tolerant).

- I would abstain from a cheat day (or cheat meal) until you reach your goal weight. Then try one meal every other week to see how your diet compliance is affected by it. Ease cheat days back in over time once you're at your goal weight...that's what I do.

- Optimal results come from 2 things: Focus and consistency.

Hope that helps.
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RE: Nutrition Regarding INSANITY
1/18/13 6:06 AM as a reply to Zukic005.
I try to get my team members to use myfitnesspal. It's free and it makes tracking nutrition so much easier.
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RE: Nutrition Regarding INSANITY
1/18/13 5:35 PM as a reply to Zukic005.
Sorry, I don't quite know how to reply so I just hit the "Quick Reply" button.

@TheBandit27

Thank you for your reply!

1. After doing some research and taking what you said into account I have come up with this information regarding consumption:

Protein --> 143 grams which should equate to 572 calories
Carbs --> 417 grams which should equate to 1,168 calories
Fats --> 62.2 grams which should equate to 560 calories

As can be calculated, I am to consume about 2,800 calories in order to obtain my goal. I just feel as though the amount of each is quite high and would result in the opposite effect. Do these numbers (intake of protein, carbs, and fats in grams) make sense?

2. According to the livestrong website and their formula [(0.2017 x age in years + 0.09036 x weight in pounds + 0.6309 x average heart rate - 55.0969) x elapsed time] / 4.184. I typically burn about 843 calories, but I feel as though that may be an overestimated number. Should a typical Insanity workout burn less than ~800 calories?

3. Thank you for the advice. I thought dairy and tubers were to be avoided?

4 & 5. Thank you. I will abstain from a cheat day and will BRING IT!

Once again thank you!

___________________________________

@Endurafit

Thank you, I will join myfitnesspal when I decide to switch from a hard copy journal.
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RE: Nutrition Regarding INSANITY
1/21/13 7:00 AM as a reply to Zukic005.
Zukic005:
Sorry, I don't quite know how to reply so I just hit the "Quick Reply" button.

@TheBandit27

Thank you for your reply!

1. After doing some research and taking what you said into account I have come up with this information regarding consumption:

Protein --> 143 grams which should equate to 572 calories
Carbs --> 417 grams which should equate to 1,168 calories
Fats --> 62.2 grams which should equate to 560 calories

As can be calculated, I am to consume about 2,800 calories in order to obtain my goal. I just feel as though the amount of each is quite high and would result in the opposite effect. Do these numbers (intake of protein, carbs, and fats in grams) make sense?

2. According to the livestrong website and their formula [(0.2017 x age in years + 0.09036 x weight in pounds + 0.6309 x average heart rate - 55.0969) x elapsed time] / 4.184. I typically burn about 843 calories, but I feel as though that may be an overestimated number. Should a typical Insanity workout burn less than ~800 calories?

3. Thank you for the advice. I thought dairy and tubers were to be avoided?

4 & 5. Thank you. I will abstain from a cheat day and will BRING IT!

Once again thank you!

___________________________________

@Endurafit

Thank you, I will join myfitnesspal when I decide to switch from a hard copy journal.


1. Looks right to me.

2. Depends...some people may burn 800 or more, some only 600 or so...it doesn't matter as much as you'd think. If you eat the amount the guide tells you to eat, you'll be fine.

3. There's definitely no reason to avoid tubers, they're very good for you. High in potassium, fiber, vitamin A (sweet potatoes) or C (white potatoes), etc. When it comes to dairy, it's just an issue of if you have a dairy intolerance. If so, definitely avoid it...if not, have at it, as it has plenty of protein, calcium, and magnesium.
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RE: Nutrition Regarding INSANITY
1/21/13 10:36 AM as a reply to Zukic005.
I'm okay with everything stated, but I strongly feel as though a daily consumption of 417 grams of carbs is a ridiculous amount. After doing some research, it seems that <100 g of carbs should be consumed daily or effective weight loss/muscle mass.

I have looked into ratios a little more over the days and have decided to go with a 50/30/20 [P/C/F]. This would give me the following:
*NOTE: This is at an extra 300 calorie deficient (2,500 calories)*

Proteins --> 312 g
Fats --> 55 g
Carbs --> 187 g


My question now is, with my personal statistics into account, would the 50/30/20 [P,C,R] yield my desired goals, mainly in regards to weight loss.

Everyone, please feel free to comment emoticon
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RE: Nutrition Regarding INSANITY
1/21/13 11:13 AM as a reply to Zukic005.
Zukic005:
I'm okay with everything stated, but I strongly feel as though a daily consumption of 417 grams of carbs is a ridiculous amount. After doing some research, it seems that <100 g of carbs should be consumed daily or effective weight loss/muscle mass.

I have looked into ratios a little more over the days and have decided to go with a 50/30/20 [P/C/F]. This would give me the following:
*NOTE: This is at an extra 300 calorie deficient (2,500 calories)*

Proteins --> 312 g
Fats --> 55 g
Carbs --> 187 g


My question now is, with my personal statistics into account, would the 50/30/20 [P,C,R] yield my desired goals, mainly in regards to weight loss.

Everyone, please feel free to comment emoticon


Well, you're welcome to do whatever ratio you're comfortable with. I think it's important to experiment. I also think it's important to understand that the ratio of macronutrients has almost nothing to do with weight loss. Losing weight is a simple function of eating fewer calories than you burn. Beyonod that, as long as you're eating enough protein and fat, you'll lose weight.

From experience, I know I'd never attempt a program as glycogen-depleting as Insanity on a low-carb program. That said, if you want to try it, give it a shot. If you find yourself dragging, drop your protein and up your carbs. I also think that 20% fat is too low, and that 25% is better, but again, it's up to you to experiment and see what works.

Hope that helps some.
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RE: Nutrition Regarding INSANITY
1/21/13 11:28 AM as a reply to Zukic005.
I am a little confused though. Should I consume less calories? I am currently consuming about 2,000 (I aim at 2,500-2,800 cals). Doing the math, I should consume about 3,000 cals to maintain weight. However, if I should burn more calories than I am consuming than does that mean I should consume close to 1,600 cals and ignore the math/logic of it all? I tend to lose anywhere from 600-1,200 cals per insanity workout (I understand that the body burns calories on its own too).

Thank you for your help and I'm sorry for asking to many questions haha.
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RE: Nutrition Regarding INSANITY
1/22/13 5:44 AM as a reply to Zukic005.
Zukic005:
I am a little confused though. Should I consume less calories? I am currently consuming about 2,000 (I aim at 2,500-2,800 cals). Doing the math, I should consume about 3,000 cals to maintain weight. However, if I should burn more calories than I am consuming than does that mean I should consume close to 1,600 cals and ignore the math/logic of it all? I tend to lose anywhere from 600-1,200 cals per insanity workout (I understand that the body burns calories on its own too).

Thank you for your help and I'm sorry for asking to many questions haha.


No sweat man, that's what the boards are for.

I would NOT drop your calories at all. If the guide tells you that maintenance is 2,800, then go for between 2,000 and 2,200. If you start to feel more tired during your workouts, then add in 200 calories and go from there.

For now, as long as you feel good, stick with your calorie count. Adjust upward if your performance slips, and downward if you feel ploddy and lethargic and aren't dropping weight.

Hope that helps.
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RE: Nutrition Regarding INSANITY
Answer Answer (Unmark)
1/22/13 9:44 AM as a reply to Zukic005.
Bandit's advice is right on. Do not keep cutting your calories so far away from your BMI (the amount you need just to maintain). The idea is to take about 500 calories away from that and see how it goes. Also, be patient. Since the fit test requires that you take measurements I advise using those as your primary way of tracking progress as well as improvements in your athletic performance. You haven't said how tall you are but if you're an average sized man then 185 isn't likely to mean you are significantly overweight. So you're looking to do some body recomposition (turning fat into muscle). The scale could very likely stay steady while you do that even though you are making terrific progress.
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RE: Nutrition Regarding INSANITY
1/22/13 6:40 PM as a reply to Zukic005.
I believe that I am on the right track. My maintenance is actually about 3,0300 calories. Sorry for the confusion. I should consume about 2,800 cal for fat loss. I cant force myself to eat 2,800 cals so I am anywhere between 2,000-2,500 cal a day. I have been feeling great! Energetic and definitely bringing it because I can feel the soreness, see the sweat, etc. However, if I don't see some results by the end of my second fit test then I will change something. Speaking of which, any advice on what to change if I don't see change within the first few weeks? The thing is though, I typically burn between 500-1000 calories a workout and about 1,900 calories is my predicted BMR(Basal Metabolic Rate). With that being said, I find myself questioning if I am even consuming enough food?

Yes, I weigh 185 lbs. I am a 21 yr old male and am 69 inches tall.
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