The Principles and Guidelines!
The 10 Principles of the GET SHREDDED plan
1 - Eat Frequently - at least 5 meals a day 2 - Go Light At Night - tapering calories throughout the day 3 - Limit Your Portions - or just count your calories 4 - Eat Lean - lean protein, fruits, vegetables and healthy fats 5 - Carbs Are Cool - whole grains instead of processed white carbs and NEVER in the last 2 meals of the day 6 - Avoid Dairy - cheese, butter and other dairy products 7 - Hydrate! - minimum of 64 oz of water a day 8 - Limit Alcohol - avoid alcohol for at least the first 2 weeks 9 - Don't Fear Fat - monosaturated fat that is found in avocados and nuts 10 - Supplements - Don't forget the Results and Recovery Formula IMMEDIATELY after the workout
Calories and Schedule
Caloric intake in INSANITY: THE ASYLUM has been simplified to 3 levels of WEIGHT LOSS depending on bodyweight 150 lbs OR LESS: 1,500 calories/day consisting of five (5) 300 calorie meals 150-200 lbs: 1,800 calories/day consisting of five (5) calorie tapering meals, 500, 400, 300, 300, 300 200 lbs OR MORE: 2,100 calories/day consisting of six (6) calorie tapering meals, 500, 400, 300, 300, 300, 300 Meal Meal Meal Meal Meal Meal #1 #2 #3 #4 #5 #6 300 300 300 300 300 N/A
<<<Enter bodyweight here!
limit starches to 3 times a week.com RESULTS@CoachWoot. Shakeology or Meal Options 4 or 5
Grilled Chicken Pita Pizza
Toasted Pecan and Beet Salad Grilled Corn.
http://www. Shakeology or Meal Options 4 or 5 Coco-Loco Shake. Avocado and Red Onion Raw Mushroom Salad
Grilled Fish Taco with Cabbage Citrus Slaw# Avocado Tuna Salad
Lentil Hummus with Crisp Romaine Hearts
Spicy Chicken Summer Roll#
Poached Halibut Coco-Loco Shake.coachwoot. Cranberry Relish Shakeology or Meal and Steamed Options 4 or 5 Brussels Sprouts Charred Sirloin with Yellow and Green Zucchini Salad
Seared Tuna with White Bean Vinagrette
*The 400 and 500 calorie meals are higher in carbohydrates AND have modifications to make them ~300 calories. Poblano and Tomato Salad Mixed Green Salad with Grapefruit.com
. Eggplant and Red Pepper Skewer Coco-Loco Shake. Roast Chicken with Shakeology or Meal Vegetable Puree Options 4 or 5 Vegetable Egg White Omelet Chermoula Tofu. #These meals include a starch. with Wilted Greens Shakeology or Meal and Shredded Options 4 or 5 Carrot 5-spice Turkey Breast with Coco-Loco Shake. for weight loss.GET SHREDDED
Meal 1 ~500 calories* Scrambled Egg Whites with a Baked Potato Poached Egs over Lemon Spinach Sweet Potato Hash with Crispy Turkey Bacon Meal 2 ~400 calories* Copped Chicken Salad Sashimi and Salad Meal 3 Meal 4 (vegetable based) Vegetable Salad Meal 5 Meal 6 200lbs+ Coco-Loco Shake.
shrimp or white fish 3/4 oz lean red meat 1 oz lean pork tenderloin 1/4 cup beans 1 oz tuna turkey. tofu.5 oz lean pork tenderloin
1/2 oz nuts 1 egg or 3 egg whites (do not exceed 2 full eggs per day) 1/2 oz nuts 1/4 cup beans 1 oz lean pork tenderloin 1/3 cup beans 3 egg whites (do not exceed 2 full eggs per day) 1/3 cup beans 3 egg whites (do not exceed 2 full eggs per day)
Breads/Starch: Food in meal plan 1/2 of a 6-inch whole wheat pita 1 slice of whole wheat bread (about 100 calories per slice) 1/3 cup brown rice
1 small baked potato
May substitute with 1 slice whole wheat bread 1 whole wheat English muffin 1 small whole-grain dinner roll 1 whole wheat English muffin 1/3 cup of brown rice 1/2 cup whole-grain pasta or couscous 1 small baked potato or sweet potato 2/3 cup green peas 1 baked sweet potato 1/3 cup of brown rice 1/2 cup whole-grain pasta or couscous
1 small whole-grain dinner roll 1/2 of a 6-inch whole wheat pita 1/2 cup whole-grain cereal. white fish or shrimp 1 oz salmon or other "fatty" fish 1.com
. turkey. chicken.5 oz lean pork tenderloin 1. tofu or chicken 3/4 oz lean red meat 1 egg or 3 egg whites (do not exceed 2 full eggs per day) 1.5 oz tuna.GET SHREDDED
Fruits: All of the following are 1 single serving of fruit and may be interchanged as desired 1/2 banana 1/2 papaya 1 cup melon chunks 2 small plums 2 kiwis 1/2 mango 1 peach 1 apple 15-20 cherries 1 cup berries 15-20 grapes 1 pear 1/2 cup pineapple chunks 1 orange Vegetables: All of the following are 1 single serving of vegetables and may be interchanged as desired 1 cup cooked broccoli (2 cups raw) 1 cup sliced cucumber 1 cup cooked grean beans 1 cup cooked spinach (2 cups raw) 1 cups cooked zucchini 3/4 cup cooked pea pods 1/3 cup corn or 1 ear corn on the cob 3 cups salad greens 1 whole tomato or 14 cherry tomatoes 1/3 cup cooked peas 12 asparagus spears 1 cup steamed brussels sprouts 1 cup cooked mushrooms (2 cups raw) 1 cup steamed bell pepper (2 cups raw) Proteins: Food in meal plan 1 oz chicken. turkey or tuna
1 oz shrimp or white fish
1 oz lean red meat
May substitute with 1 oz tofu. no sugar added 1 slice whole wheat bread 1/3 cup cooked barley 1/3 cup cooked barley 1 slice whole-grain bread 1 whole wheat English muffin
Miscellaneous: Food in meal plan 1/3 avocado
May substitute with 1/2 oz nuts 1 tbsp olive oil
1 tbsp peanut butter
http://www. turkey. chicken. tofu.com RESULTS@CoachWoot. white fish or shrimp 1 oz salmon or other "fatty" fish 1.5 oz tuna.coachwoot.