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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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Just Started Insanity - what & when should I eat before/after workout
I just finished my second week of Insanity, and I'm frustrated because I've only lost 1 pound. I usually eat low carb but I've been trying to follow the nutrition plan and I just feel like I'm eating too much. I'm thinking of going back to my low carb eating but just adding some carbs in on the days I work out. When and what should I eat? I usually work out around dinner time. I need help!
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You're unhappy too? I thought I was the only angry person around here... Nice to know I'm not.
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Ok, no more unhappy people here, we are here to kill it! emoticon

First of all, at the beginning of any workout you will gain water weight, this is normal, so just in the 2nd or 3rd week you will begin to see your weight drop off, IF you follow the nutrition guide too. There are no shortcuts for this, If you don't have enough carbs your body will begin to search for MUSCLE to eat, so reread the nutrition guide and follow it to a T. It's been tested again and again that it works.

You are eating a lot, surely (and depends of what is your goal), but you are eating different, you are eating CLEAN. Do yourself a favor and give the program a change to work. THis is a 60 days program , not a 14 days, some people see results the first week, some will it in the last 2 weeks, but let me tell you: you WILL see results.

let me know any questions. We have a great support group if you are interested, let me know.

Coach Alberto
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RE: Just Started Insanity - what & when should I eat before/after worko
1/19/13 10:26 AM as a reply to CoachAlbertoRo.
Thanks Alberto, I will give the nutrition plan some more time. I'm just so used to not eating very many carbs that going back to eating them daily freaks me out a little. But what do you suggest that I eat before a work out? And when? 1 hour before? 2 hours? I also did the calculation in the Insanity book for how much I should be eating and it said I should be eating 1600 calories to lose weight but then I did the BB calculator and it said I should only be eating 1300? So I'm confused on that too?

I would love to join the support group! How do I go about that?
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Hi again!

Actually you are having more protein that carbs. You are having more calories in total.

For energy before the workout you can have a cup of coffee if you work in the mornings, if you need something more have it 1 hour before. I'm listing down here alternatives for pre-workout snacks.

Usually your coach will do the calories and guide you , i do this with all my group members, but if you want I can send you an accurate calories analysis. I will need your gender, age, height and weight and your GOALS.

We have a support group here in the boards and others. Send me a buddy message and I will explain more.

The location of the threat is:

http://www.teambeachbody.com/connect/message-boards/-/message_boards/message/246172757

Stop by check us out and Bring it!

Here is the list:

Pre-workout snacks usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling.

Check out these options to start things right:

1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.

2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost.

3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil.

4. Star-buffs shake: Blend 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.

5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup cooked steel-cut oats topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.

6. Perfect yogurt parfait: Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.

7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.

8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.

9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!

10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.

11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!

12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple.

13. Fruit leather: 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.

14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).

15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes.

16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.

17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast.

18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.

19. Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.

20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash of stevia, and a sprinkling of cocoa powder on top.

21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.

22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.

23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder— branch chain amino acids that help maintain muscle and tissue health[1].

24. Hearty salad: Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.

25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

Coach Alberto
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