INSANITY Elite Nutrition Plan

INSANITY Elite Nutrition Plan - ELITE NUTRITION"‘1 I...

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Unformatted text preview: ELITE NUTRITION "‘1;- I I I I I :n 9 I I _ .. ~_-——‘ ax. OVERVIEW ELITE NUTRITION PHILOSOPHY HOW THE MEAL PLAN WORKS DETERMINE YOUR CALORIC NEEDS WHEN TO EAT START EATING ELITE NUTRITION MEAL LISTS FOOD BLOCKS MONTH TWO: EAT MORE BASICS FOR BEGINNERS NUTRITION TROUBLESHOOTING RESULTS AND RECOVERY FORMULA SUBSTITUTION LISTS iFOjod has many roles. It’s a source of fuel, energy- and nutrients. It affects your body weight. it alters your health and vital indicators, like cholesterol and blood pressure. Food is social and food is emotional. But the primary purpose. of food is fuel. Your body needs fuel to function: proteins, fats and carbs. Your goal in the next 60 days is to eat healthy, learn about balanced nutrition and feed your body what it needs to survive INSANITY. Hopefully you can also use this guide to eat healthier and live healthier every day. 2:33". _ £135.25“? OVERVIEW In this plan, you'll learn about healthy food basics and the proper balance of nutrients you need each day. Your body doesn't require refined sugars, processed foods, sodas, or artificial sweeteners. In fact, they can be harmful. When you eliminate them, you’ll actually feel better. And guess what? Food that's good for you tastes great, too. Here are the tools to help you figure out what and how much to eat for the next 60 days and beyond. This guide gives you meal options and food lists to choose from. As you get in better shape and your metabolism soars, you'll also learn how to increase your calories to fuel your changing body. This plan will work for you whether you've been dieting for years or don't know what a calorie is. Whetheryou're male or female, and whether you want to lose weight or bulk up. It will give you the energy to maximize your workouts and become a healthier person. It's not about quick fixes or fads. It's about eating and using food for its intended purpose. Fuel. ELITE NUTRITION PHILOSOPHY r This Elite Nutrition guide is designed to power your body through the most intense workouts of your life. When you’re digging into this ultra-extreme fitness regimen, you can’t go low-calorie or low-carb. You need to fuel your system with balanced and nutritious meals and snacks. Your body is literally going to burn through the food you eat, whetherthey’re carbs, fats, or protein. This is NOT the time to diet. But if you want to lose weight, you'll eat the right foods in the right proportions. The balanced meal plans will provide your body with the fuel that it needs to get through these INSANE workouts. This isn’t a diet, it's a plan that will teach you how to eat healthy for the duration of INSANITY and for the rest of your life. Elite Nutrition focuses on eating 5 meals a day, none too large or too small. All the meals contain ———__——___._.____._.__.__.__.,..__ -... “mmm_ mm... . “$9-,” roughlythe same number of calories. This frequent eating is optimal for your metabolism and provides stamina for your intense workouts. Everyone has different caloric needs, so this guide shows you how to increase the calories of all the meals. If you still need more calories, add the "Food Blocks” to your meals, or enjoy them as snacks, to reach your caloric requirements. Each meal listed is around 40% protein, 40% carb, and 20% fat. It's important to balance protein, carbs, and fats to promote optimal blood sugar control, resulting in the best possible state for your workouts. There is a full overview on protein, carbs, and fat in this guide, as well as Michi’s Ladder, a Beachbody tool to help you create your own meals. The recommended foods have a low glycemic index, which has less impact on blood sugar. High glycemic foods, such as white bread and candy, cause a rapid rise and subsequent rapid drop in blood sugar, draining your energy. Low glycemic foods provide you with steady energy throughout the day and optimal fuel for your workouts. The plan also avoids additives, overly processed foods, sugar substitutes, and alcohol. HOW THE MEAL PLAN WORKS I Month One: Your Daily Meals In the "Start Eating” section (pages 13—55) you'll find 5 separate meal lists. Each day you'll pick one meal from each of the five meal lists, totaling 5 meals a day. Try not to skip any meals. Each meal list has 10 options to choose from. Keep selecting different meals to give yourself healthy variety. Each meal contains approximately 300 calories, and has instructions about how to scale it up to either 400 or 500 calories depending on your individual caloric needs. Therefore, these five meals a day will provide anywhere from 1,500 calories to 2,500 calories per day. You can also use the loo-calorie and ZOO-calorie food blocks to meet your daily caloric requirements. Add them to your meals, or eat them as snacks. Month Two: Eat More As you enter the second month of this Elite Nutrition program, you'll find that your body burns calories much faster than it did a month ago. Plus, your Month Two workouts get harder and longer, so you’ll need more fuel. To meet your increased fuel needs, this plan includes a list of IOU-calorie complex carbohydrates. Based on your weight loss or weight gain goals, you can add these to meet your increased caloric needs, or continue with your basic meal lists from Month One. If you do add these complex carbs, choose from one to three of them per day, adding them to your earlier meals. DETERMINE YOUR DAILY SALORIC NEEDS To figure out your needs for the Elite Nutrition program, use this three-step formula. While it may seem lengthy, it’s the best way to estimate your energy needs for your individual fitness objective, whether that’s to gain muscle, lose fat, or just maintain your weight while you get in the best shape ever. Step 1 First, use the Harris Benedict Equation to calculate your caloric needs. This formula determines your basal energy requirements, which is the energy required to maintain your current weight without exercise. After completing this step, you'll add in your exercise level. For Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) For Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) 1|] Step 2 Step 2 Now take your number from above and multiply by the level of exercise listed below. Since you’re doing lNSANlTY, the "moderately active" or "very active" factor should apply. EXERCISE , . .. 2 . FACTOR (,ATHJORV LXPLANAHON . . Light exercise 1.375 Lightly Active (1 to 3 “Ya/week) Moderately Active very Active — Extremely Active Moderate exercise (3 to 5 days/week) Herd exercise (Sta 7 days/week) Hard daily exercise and/ or a physical job Step 3 The number that you now have will tell you your calorie needs for weight maintenance. In step 3, you'll adjust this number up or down, depending on your weight loss or gain goals. See below: °For weight loss, subtract 500 calories per day from your number in step 2 -For weight maintenance, do nothing, just use the number from step 2 - For weight gain, add 250 to 300 calories per dayto your numberfrom step 2 ExmlizPLE: Determining Your Calories This example is a 40-year-old woman who is 5'5", 150 pounds, doing the INSANITY workouts 5 days per week, and who would like to lose weight. Step 1 Plug in her age, weight and height to the equation: 655 + (4.35 x 150 pounds) + (4.7 x 65 inches) - (4.7 x 40 years) 655 + (652.5) + (305.5) - (188) = 1,425 So 1,425 calories is her basal energy expenditure, that is, her calorie needs for weight maintenance if she were inactive. Multiply 1,425 by 1.7 for a "Very Active" activity factor and you get approximately 2,400 calories per day. Step 3 Now add or deduct calories for weight loss or weightgain. The number from step 2 is 2,400 calories. However, since this woman would like to lose weight, deduct 500 calories per day from her calorie needs. So, 2,400 calories MINUS 500 calories EQUALS 1,900 calories per day. While this equation may seem confusing, it's the simplest scientific way of truly estimating your needs. Keep in mind that after starting the Elite Nutrition program, you may want to alter your calories up or down based on the feedback you are getting from your body, i.e., too much food, not enough, losing or gaining weight, etc. ‘---':.;"'HE{ ' TO EKT Eat your meals every few hours, for example: Meal 1: breakfasttime Meal 2: mid-morning snack Meal 3: lunch time Meal 4: afternoon snack Meal 5: dinner Timing your meals while doing lNSANlTY is important. For most people, eating a very small meal about one hour before exercising is ideal. if you exercise immediately after eating, you may lack the energy you need to complete your workout because your body's focused on digestion. Generally, you can eat three hours before a workout and be fine,'but the small meals or overall intensity of INSANITY may require you to eat more frequently than you’ve gotten away with while doing an easier program. Keep in mind that everyone’s different, so you should experiment and see what works best for you. Now that you know your calorie requirements, you can start choosing your meals. lf you followed the base plan, you'd eat 1,500 calories a day (5 meals x 300 calories). You can add the food blocks as needed to meet your daily caloric requirements. A few examples for illustration: lf your body requires 1,900 calories a day, your daily intake would look like this: Meal 1:400-calorie meal Meal 2: 400-calorie meal Meal 3: 400-calorie meal f2 Meal 4: 400-calorie meal Meal 5: 300-calorie meal You could also choose to keep a few of the meals to 300 calories and add the other calories using the food block lists. Here’s another 1,900-calorie meal plan: Meal 1:400-calorie meal Meal 2: SOD-calorie meal Meal 3: 400-calorie meal Meal 4: 300-calorie meal + 200 calories* Meal 5: 300-calorie meal *Add food blocks: two 100-calorie blocks 0R one ZOO-calorie block. You get to choose how to divide up your calories, as long as you are eating at least 5 times per day. START EATING I °Eat 5 meals a day, one from each of the lists in the following section. Use the food blocks, if needed, to reach your additional calorie needs. - Each week, assess your calories and your measurements. You may need to increase or decrease your calories based on the information you are getting. Muscle tissue is denser than fat tissue, so your scale can mislead you. Use measurements to gauge your progress, instead of weight. - Remember, everything counts. Milk and sugar for your coffee or tea, the glass of wine with dinner, the little snack from a bowl at work, it all counts! 0 Eatsomething everyfewhoursto keep your metabolism burning steadily. - Drink water. Not only will it keep you hydrated, it will ease your hunger. One ofthe primary causes of hunger pangs is dehydration. 8-10 glasses of water per day is not excessive when you’re doing INSANE workouts. 0 Be sure to drink your Results and Recovery Formula right before, during or immediately following your workout. If you're trying to lose weight, be sure to account for these calories. And if you're not working hard enough to burn through your glycogen stores, then you don't need these calories. Of course, if you’re bringin’ it to an INSANE level, you will. 0 Remember, nothing comes easy. You just have to dig deeper! FUN FACTS: OUR TEST GROUP FOUND THAT THEIR METABOLISM WAS KICKED INTO HIGH GEAR AND THEY WERE LOSING WEIGHT SO FAST THEY HAD TO ADD CALORIES EACH WEEK TO JUST MAINTAIN! ELITE NUTRWUN MFAL US$53 PRUATMEAL - I 2/3 cup cooked oatmeal, prepared with water 1 scoop of protein powder 1/2 cup of fresh or frozen berries 1-1/2 Tbsp. chopped walnuts Splash (1/4 cup) of skim, almond, rice, or soy milk Combine ingredients in bowl. Nutrition Breakdown: 307 calories 26 grams protein 34 grams carbohydrate 9 grams fat 9 grams fiber * For a 400-calorie meal: increase oatmeal to 1 cup and increase protein powderto 1-1/2 scoops * For a SOD-calorie meal: increase oatmeal to 1-1/3 cup, increase protein powderto 1-1/2 scoops, increase walnuts to 2-1/2 Tbsp. and increase berries to 1 full cup. 16 FRUIT AND COTTAGE CHEESE I 1 cup cottage cheese, 1% milk fat 1 cup mixed fruit 1/2 cup whole-grain cereal On a medium size dinner plate, portion out 1 cup of 1% cottage cheese and top with 1 cup of mixed fruit and 1/2 cup of whole-grain cereal, such as bran flakes or Fiber OneT'V‘. Nutrition Breakdown: 293 calories 30 grams protein 36 grams carbohydrate 6 grams fat 5 grams fiber * For a 400—calorie meal: add 2 Tbsp. of flaxseeds * For a EGO-calorie meal: add 2 Tbsp. of flaxseeds and a slice of whole-grain toast. -. :" —‘ ‘- weer: «re-rim -..J.-.— 2 ~r _ '_-_ 41m ' "Jj' r. l..- BERRY PROTEIN SMUUTHIE I 1-1/2 scoops protein powder 1/2 cup fresh or frozen berries 1 cup skim, almond, rice, or soy milk and ice Combine in blender until smooth. Nutrition Breakdown: 306 calories 36 grams protein 36 grams carbohydrate 3 grams fat 3.5 grams fiber * For a 400-calorie meal: add 1/2 of a medium banana * For a 500-calorie meal: add 1/2 of a medium banana and 1 Tbsp. of all-natural peanut butter BAGEL AND LOX I 1/2 whole wheat bagel 1 Tbsp. whipped cream cheese 2 oz. smoked salmon (lox) 2 slices tomato 1/2 large grapefruit Toast half of a whole wheat bagel, scoop outthe innards, and fill the bagel with 1 Tbsp. whipped cream cheese, salmon (lox), and 2 slices of tomato. Serve bagel with grapefruit. Nutrition Breakdown: 291 calories 23 grams protein 35 grams carbohydrate 8 grams fat 5.5 grams fiber ':!roi.: :: .'.'.'-‘,l‘1,~l: UFSF'HLilnijfijgllfgjikif ii 9“: : »r:i€.l|:;':15lifflr'fihfiLjfi (dingy) ".za 'ahw-umalmust:5mamdim1amMilitfimfimfilg2wa - w. -. a :ulh' .a‘gr; wine "in," .zjuua'hw'rmnualémi) . 4:: w: z. :n‘i'n'i :Jhc muiiieit'uéwa '2L mm mm 'NJM: now-m: um: I] \ilfolélidi'flfifliflfiwaifim ié'i'nzq? '41.“. '3!d:e:lf451'c\'flfi[, ' 1- *oIM [3 . 'Mnk Igll'H-Ilil nan-I Jar-[Mir {Iii-":1 ‘r‘iilr' !!'Ir vi-I' :4 «‘- -|»-n‘-1 :iIi'u? - law '1! mm wusm‘rnnxa'l: mm E111 {=19er quilt" saifihhmmzua film; I: :l'll‘dhlij'yk-Ha' 'Wmihfili‘liifdbfil we]. ; asItruz‘xMM: .nlzun alibiamlilépl'flnIIE-zlifilGunman: 351: -I :l-ll:l[clll_=l:"(=1 IV". .ail‘iiiism mutton: tall-:1 [GM-IN Mll'glmif 1w» em, :umum-a I‘M-f},(“Jhd'wtiil‘lli‘We”![vilih'xllflr‘iilfi JIIIIIBIIII i= “Mimi ‘ilflllifi ‘i'I'Jihifitil[filiifiuzi filial I: [email protected]§ - WWW _.‘:flfiafimfi=§fi§3dlfllmm1ih 831m ” mm m @1512] mm mm ’2' W11} ' 5.1.113 mm mm @1113 m mm, Siam m E13 ; _ Emmi-123111 ' ;: 65% 3'. 2'1: 8mm c:‘.:.'.r_ - ~—-- _ WWW Mum 1| {mxaji-rmmmmrmé MEN/fl WES: Wilxc’lm‘aum 1 cup high-protein whole-grain cereal, such as Kashi GoLean® or Hi-LoTM 1 Tbsp. flaxseeds 2/3 cup skim, almond, rice, or soy milk 1/2 cup bananas, sliced Portion out 1 cup cereal and top with flaxseeds, skim, almond, rice, or soy milk, and sliced bananas. Nutrition Breakdown: 299 calories 22 grams protein 55 grams carbohydrate 4.5 grams fat 13 grams fiber * For a 400—calorie meal: increase flaxseeds to 2 Tbsp. and increase bananas to 1 cup * For a SUD-calorie meal: increase cereal to 1-1/2 cups, increase milk to 1 cup, increase flaxseeds to 2 Tbsp. and increase banana to 1 cup I . Mix two scoops with water or blend with water and ice (double the normal serving). Nutrition Breakdown: 280 calories 34 grams protein 34 grams carbohydrate 2 grams fat 6 grams fiber 2D PEANUT BUTTER TOAST I 1 slice whole-grain toast 1 Tbsp. all-natural peanut or almond butter 1 tsp. all-fruit preserves 1/2 cup cottage cheese, 1% milk fat Top one slice of whole-grain toast with nut butter and preserves. Serve with cottage cheese. Nutrition Breakdown: 280 calories 22 grams protein 28 grams carbohydrate 11 grams fat 4 grams fiber * For a 400-calorie meal: increase cottage cheese to 3/4 cup and top with 1 cup of sliced fruit * For a SOD-calorie meal: increase cottage cheese to 3/4 cup and top with 1 cup of sliced fruit AND use an extra piece of whole wheat toast to make it into a sandwich. VEGGIE UHELET I 2 whole eggs 2 egg whites Mushrooms and onions to taste 1 slice whole-grain wheat toast 1 Tbsp. all-fruit preserves In a non-stick skillet coated with cooking spray, make an egg omelet with 2 whole eggs plus 2 egg whites, sautéed mushrooms, and onions, and serve with 1 slice of whole-grain wheat toast topped with 1 Tbsp. of all-fruit preserves. Nutrition Breakdown: 301 calories 24 grams protein 25 grams carbohydrate 11 grams fat 3 grams fiber * Fora 400-calorie meal: add a large orange or 1 cup of orangejuice * For a SOD-calorie meal: add a large orange or 1 cup of orange juice and 1 slice of reduced-fat cheese to the omelet. 24 1 whole egg 3 egg whites 2 oz. deli-style turkey breast, sliced 1/2 cup sliced mushrooms and onions 1 slice whole-grain bread 1 cup melon balls In a non-stick skillet coated with cooking spray, make an omelet with egg and egg whites and fill omelet with - turkey, mushrooms, and onions. Serve omelet with 1 slice of whole wheat toast and melon balls. Nutrition Breakdown: 298 calories 21 grams protein 40 grams carbohydrate 7.5 grams fat 5.5 grams fiber * For a 400-calorie meal: Add 1 oz. of crumbled feta or goat cheese to the omelet. * For a SOD-calorie meal: Add 1 oz. of crumbled feta or goat cheese to the omelet and have 2 slices of whole wheat toast. 25 VANILLA-BERRY ‘ PRUTElN SHAKE 1 cup skim milk, almond milk, or rice milk 1 scoop whey protein powder 1 cup frozen berries 1 tsp. vanilla extract 1/2 banana Ice Add ingredients to blender. Add ice to thicken. Nutrition Breakdown: 296 calories 13 grams protein 50 grams carbohydrate 2 grams fat 5.5 grams fiber * For a 400-calorie meal: Add 1 Tbsp. all-natural peanut butter or almond butter * For a 500-calorie meal: Add 1 Tbsp. all-natural peanut butter or almond butter and increase the protein powderto 2 scoops. ._._mz,z_.._~ _ ._._ . _ A IlfnilflIHARI—‘I .. ‘1 Eu“. 1 yooum BOWL __ _.-_.:~ mflxhh _ . z. - =-_—-‘:_-'——'_::'...:_1 ‘T 1 cup of nonfat plain yogurt (lookfor Greek yogurt if possible) 1 apple, diced 2Tbsp. walnuts, chopped 1 tsp. honey Combine yogurt with apple, walnuts, and honey. Nutrition Breakdown: 299 calories 13 grams protein 50 grams carbohydrate 9 grams fat 3.5 grams fiber * For a 400-calorie meal: Stir 1 scoop of whey-based protein powder into the yogurt bowl. * For a 500-calorie meal: Increase yogurt to 1-1/2 cups, increase the walnuts to 3 Tbsp. and stir in 2 Tbsp. dried cranberries or raisins. J..— r-tiirRrrrrgrr BAR ,2; " _ '.' 21:17; .'_ .— "-- -- .—._-. —.: - ' ._""._'.t‘. 1 nutrition bar 1/2 cup 1% cottage cheese Choose a nutrition bar with approximately 200 calories, fewer than 25 grams of sugar and at least 10 grams of protein (like the P90X Peak Performance Bar). Have nutrition bar and cottage cheese. Nutrition Breakdown: 280 calories 29 grams protein 26 grams carbohydrate 7.5 grams fat 2 grams fiber * For a 400-calorie meal: Add a small banana or a large navel orange. * For a 500-calorie meal: Add a small banana or a large navel orange and add 2 Tbsp. chopped walnuts to the cottage cheese. DELI sandman _:i mafia; . -- -- .' '_'JI'.-"="—' .. ..-"= - = 4" 1/2 whole wheat bagel or 1 slice toast 2 oz. deli-style turkey breast, sliced 1 slice reduced-fat cheese Sliced tomato, to taste 1 cup tomato or vegetable juice Scoop out half of a whole wheat bagel, toast it and fill with turkey, cheese, and sliced tomato. Serve with tomato or vegetable juice. Nutrition Breakdown: 297 calories 26 grams protein 38 grams carbohydrate 7 grams fat 5.5 grams fiber * For a 400-caiorie meal: increase turkey to 4 oz. of turkey and leave the bagel "un-scooped." * For a 500-calorie meal: increase the turkey to 4 02., leave the bagel "un—scooped" and add another slice of reduced-fat cheese. TURKEY BLT. 2 slices whole wheat bread 3 slices turkey bacon Sliced tomato, to taste Lettuce, to taste 1 fresh pear Make a sandwich of bread, turkey bacon, tomato, and lettuce. Serve with a fresh pear. Nutrition Breakdown: 293 calor...
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