Where Can I Download The Insanity Workout Nutrition Guide PDF?

When I talk about how much fat you can burn off with the Insanity Workout, which is a hell of a lot, people often want to know what kind of dietary restrictions you have with a program like this.  Most people are used to dieting to lose weight, but Insanity will have you working so hard you don’t need to.

Note: Beachbody won’t actually let us post the entire thing, which you’ll get if you purchase the product, so this is just a sample.  What you see is basically what you get, though, you just get more of it in the full version.

What Exactly Is The Insanity Nutrition Plan?

high nutrition food

Simply put, the Insanity Nutrition Guide or Plan is a pretty straightforward and very easy to follow set of guidelines for eating right while you make your way through insanity.  It has suggestions and guides for meals and meal supplements, as well as a straight up meal-by-meal plan if you really want to take it to the full level.

THIS IS NOT A DIET!  I want to make that very, very clear.  You may very well be increasing the amount of calories you take in when you’re doing this program, especially when you get to the second month (be sure to check out my article on how many calories Insanity actually burns here).  Doing exercise with this level of intensity puts a lot of strain on the body, and you’re going to need the right fuel to keep going without hurting yourself.

In fact, if you actually follow the meal-plan exactly, you’ll be eating five small meals a day, each around 300 calories, with the option of adding “food blocks” to scale it up if you find your body needs it.  The food blocks themselves are really basic things, like different combinations of fruits, milk, nuts and other staples.

Do I NEED To Follow The Insanity Nutrition Guide?

Honestly, if you already know how to eat well, it’s not as important as if your diet largely consists of convenience foods.  If you have trouble with that, though, the Insanity Nutrition Plan gives some really simple guides to follow, even if you don’t want to do the 5-meal-a-day plan.

The guide recommends getting 40% protein, 40% carbs, and 20% fat.  If you already eat a balanced diet, this is probably about what you’re getting already.  If you cook a lot of your own meals, you’re definitely on the right track already, and if you don’t know how to cook your own meals, the guide offers plenty of suggestions and simple recipes.

Even if you’ve never really cooked before, the recipes supplied are easy enough to cook, delicious, and give your body the fuel it needs.  As you can see, there’s a lot of really simple stuff like “proatmeal” (a souped-up, healthier version of oatmeal), fruit and cottage cheese, cereal bowls and sandwiches.  There’s also stuff like grilled tuna and sushi (the recommend using brown rice is possible, but I say go ahead and treat yourself to a little white rice because it’s just a lot tastier in sushi, IMHO).

During the second month of the program, you’ll need to eat more because the workouts get more intense.  To this end, they’ve included a long list of 100-calorie complex carbohydrates like baked potatoes, muffins, and couscous, and you can add 1-3 of these per day depending on your needs.

Take some time and look at the recipes, and maybe even try a few before you try Insanity, just to make sure they’re as good as they look.  Your Insanity Workout Nutrition Guide shopping list is going to consist of pretty everyday foods; you’re not going to have to seek out weird ingredients at the local health food store.

Is There An Insanity Workout Nutrition Calculator?

The Insanity Nutrition Guide uses the Harris Benedict Equation, which is considered one of the best ways of calculating dietary needs.  I’ll try to break it down as easily as possible.

For women, the equation is 655 + (4.35 x weight) + (4.7 x height) (4.7 x age)

For men, it’s 66 + (6.23 x weight) + (12.7 x height) (6.8 x age)

Once you have this number, you multiply it by your lifestyle factor: 1.2 if you’re sedentary, 1.375 if you exercise 1-3 days a week, 1.55 for 3-5 days a week, 1.7 if you exercise almost every day, and 1.9 if you’re really active, all the time.  Once you’ve got this number, subtract 500 calories a day to lose a pound a two a day.

Hopefully, this has given you a glimpse into the non-diet that is the Insanity Workout Nutrition Plan.  Whether you just need some Insanity Workout nutrition tips or a full-on meal plan, the guide will have what you’re looking for. For more about the workout itself, check out my article What Kind Of Insanity Workout Results Can I Expect?

Brian Prost

Hi, I’m Brian & together with my wife Lisa I set up this website to help folks who want to get fit, lean or bulk up but without having to dramatically change your current lifestyle. Like you, we have busy lives and busy schedules so we’re always on the lookout for whatever can get us in the best shape in the least time and without having to go hit the gym. Whatever your fitness goals, we hope you find something useful here and make sure to leave a comment in the "Speak Your Mind" box below :)

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