Professional Documents
Culture Documents
Insanity - Elite Nutrition PDF
Insanity - Elite Nutrition PDF
()eeacHBoDY'
INSANITY is an extreme and physically demanding workout. This is NOT for beginners or indivjduals with any medical condition which may
be compromised by extreme cardio and strength exercise. Consult your physician and read the enclosed materials before beginning this program-
O 2009 Beachbody. All righb reserued. Disfibuted by Prcdud PatueB, LLC, Santa i,,lonie, CA 90404. Prcdud Padners, LLC, is the ownor of lnsanity, Beachbody, Team
Boachbody, and all relabd designs, copyrighb,tudema*s,and proprietary dghb..lf you are a memtEr ofthe Team Beadbodf @mmunity,@nlad yow Coach for infomaton
and supFd or log in at TeamBoadbody.com. ForBeachbdy6and Team B€chbody Cusbm€rServie,please @ll 1(800)818-5174 or go to Beachbody.com.SANPKG1 101
t
iffiF,
EI. ITE NUTRITION
L -: ':
*',1{-*VtLte & quick fixes or fads. lt's about eating and using food {or
its intended purpose. Fuel.
: --- ithe samenumberof calories.Thisfrequenteattng
: ::::ral for your metabolism and provrdes stamina for
dra a
yoL J' :- t'
ln this plan, you'll learn ab0ut healthy food basics and the
,#Lryffi : -' :iense work0uts.
ado,: ':: :
proper balance of nutrients you need each day. Your body
P#"1::*Yffi*'*X?YLffi I :-,:ne has different ealoric needs, so this guide
doesn? require refined sugars, processed foods, sodas,
:- : /, s you how to increase the calories oi all the meals
0r artificial sweeteners. ln fact, they can be harmful. This Elite Nutriti0n guide is designed to power your body
' ,:- still need more calories, add the "Food Blocks"
When you eliminate them, you'll actually feel better And through the most intense workouts oi your life. When
':- ,:-r meals, or enjoy them as snacks, to reach your
guess what? Food that's good for you tastes great, t0o. you're digging into this 0ltra-extreme fitness regimen,
you can't go low-calorie or low-carb. You need to fuel
:l:': requirements.
Mon6 0e,
Here are the tools to help you iigure out what and how your system with balanced and nutritious meals and i::- neal listed is around 40% protein.40% carb, and
much to eat for the next 60 days and beyond. This guide snacks. Your body is literally going to burn through the :l-r: 'at. It's important to balance protein, carbs, and
gives you meal options and food lists to choose from. food you eat, whetherthey're carbs, fats, or protein. This ": - :c pr0mote optimal blood sugar control, resulting in
As you get in better shape and your metabolism soars, is N0T the time to diet. But if you want t0 lose weight, -: :est possible state foryourworkouts'There is a full
you'll also learn how to increase your calories to fuel yol]'ll eat the right foods in the right proportions. The :,:-iiew 0n protein, carbs, and fat in this guide, as well
your changing body. ::
balanced meal plans will provide your body with the fuel ',1rchi's Ladder, a Beachbody tool to help you create
that it needs t0 get through these INSANE workouts. ':
-' own meals.
This plan will work for you whether you've been dieting
for yea rs or don't know what a calorie is. Whether you're This isn't a diet, it's a plan that will leach you howto eat --: recommended foods have a low glycemic index,
male or female, and whether you want to lose weight healthy for the duration of INSANITY and for the rest of ,^ :h has less impact on blood sugar. High glycemic
or bulk up. lt will give you the energy to maximize your your life. Elite Nutrition focuses on eating 5 meals a -:::s, such as white bread and candy, cause a
workouts and become a healthier oerson. lt's not about day, none too large or too small. All the meals contain -:: d rise and subsequent rapid drop in blood sugar,
:ii:
t.i:
it:i
.w
&
&
ffi
)d for':ughlythesamenumberof calories.Thisfrequenteating draining your energy. Low glycemic foods provide
: cptimal for your metabolism and provides stamina for yotl with steady energy throughout the day and
,: Jr intense workouts. optimal fuel for your workouts. The plan also avoids
w
Gll :,eryone has different caloric needs, so this guide additives, overly processed foods, sugar substitutes,
. -lws you how t0 increase the calories of all the
and alcohol.
bodv ' meals.
need more calories, add the "Food Blocks"
Vhen ': iou still
men,
your meals, or enjoy them as snacks, to reach yolr n_i iYl I !{ y,r;9:2
_?:. ry _ry_{}Y:W*m
:: onc requtrements.
rfuel
Month One:Your Daily Meals
and i:ch meal listed is around 40% protein,40% carb, and
1 the :':16 fat. lt's important
ln the "Start Eating" section {pages 1}-b5) you'll find
to balance protein, carbs, and
5 separate meal lists. Each day you'll pick one meal from
This -:is t0 promote
optimal blood sugar control, resulting in
right, *e best each 0f the {ive meal lists, totaling E meals a day. Try not
possible state for your workouts. There is a iull
to skip any meals.
The :,,erview on protein, carbs, and fat in this guide, as well
fuel :s Michi's Ladder, a Beachbody tool to help you create Each meal list has 10 options to choose from. Keep
i. , our own meals. selecting different meals to give yourself healthy
eat -re recommended foods have variety.
I a low glycemic index,
st of ,rhich has less impact on blood sugar. High glycemic Each meal contains approximately 300 calories, and has
ls a ':ods, such as white bread and candy, cause a instructions about how to scale it up to either 400 or 500
tain ':pid rise and subsequent rapid drop in blood sugar,
calories depending on your individual caloric needs.
Therefore, these five meals a day will provide anyvvhere i {-ft 74172'r-'l ii'r:? Zit $E? 2
1 i:?-. ti,;
from 1,500 calories to 2,500 calories per day. You can i: ?.2-"i:i7411"': r4v:".;:",":l:: $ilri,,, :3Ke your number {rom above and multiply by the
also use the 100-calorie and 20o-calorie food blocks to : -i exercise listed below.
r*,
To figure out your needs ior the Elite Nutrition program
meet your daily ealoric requirements. Add them to your -::
use this three-step formula. While it may seem lengthy i the "moderately active"
,'ou re doing INSANITY,
meals, or eat them as snacks.
it's the best way to estimate your energy needs 1o r:',:nactive"factorshouldapply.
your individual fitness objective, whether thats t0 gair
Month Two: Eat More muscle, lose fat, 0r lust maintain your weight while yor
As you enter ihe second rronih of this Eiiie l.luirition get in the best shape ever.
Sedenlarv Liltle or no exerciae
program, y0u'll find that your body burns calories much Step 1
r3r5 Light exerci$e
faster than it did a month ago. Plus, your Month Two Liohtly Aciivg ('i to 3 days/re6k1
First, use the Harris Benedict Equation to calculat(
workouts get harder and longer, so you'll need more luel. your caloric needs. This formula determines your basa Mod€ra!e exercise
Moderately Adive
{3 to 5 davslweek)
The - --:e-
To meet your increased fuel needs, this plan includes enrirgy requirements, which is the energy required tt since :' : m,
Hbrd €rercise
a list of l0o-calorie complex carbohydrates. Based on maintain your current weight without exercise. Afte, 16 Io ? daysirBek)
your weight loss or weight gain goals, you can add these completing this step, y0u'll add in your exercise level. Hard dailV exercise and/ calc-:s t*x I
Extremely Activ€
or a physical job
to meet your increased caloric needs, or continue with pet cz t
For Women: 655 + {4.35 x weight in pounds) + {4,7 r
your basic meal lists from Month 0ne. lf you do add height in inchesl - 14.7 x age in years)
Whir; :- : r
these complex carbs, choose from one to three ol them For Men: 66 + (6.23 x weight in pounds) + {12.7 x height ir
Sep 3
per day, adding them to your earlier meals. inches) - {6.8 x age in years) -'- - -mber tl.at you now have will tell you your calo.re Kee: - -"
-:::s'0r weight maintenance. ln step 3, you'll adjust prt;-.- ,:
r" : ---nber up or down, depending on y0ur weight loss
: :: - goals.
?3::pL - -_
Now add or deduer ;;r*;;;.,sh,;;r-;
weight gain.
YOUr
The number from step 2 is 2,400 calories. However,
required
tPise.
since this woman would like to lose weight, deduct
500 calorres per day from her caiorie needs. So, 2,400
ise level.
calories MINUS 500 calories E0UALS 1,900 calories
bl + (4.7 per day.
Meal 2: 400-calorie meal you get to choose how to divide up your calories..:flsomethingeveryfewhourstokeepyourmetabolism THE' .
Meal 3: 400-calorie meal as lonq as you are eating at least 5 times per day r,-Ting steadily. T0 A!!"''ETE
:,e.1:
-ART .0rink water. Not only will it keep you
TATIru{] hydrated, it will
ease your hunger. 0ne of the primary causes
of hunger
i:: 5 meals a day, one from each 0i the lists
in the
pangs is dehydration. g-10 glasses 0f water per
day is
-:, owing section. not excessive when you,re doing INSANE
Use the food blocks. if needed, to workouts.
-::ch your
additional calorie nesds.
. Be sure to drink your Results
and Recovery Forrnula
i::h week, assess your calories and your right before, during or immediately iollowing your
- :asurements. you may need workout. lf you'r€ trying to iose weight, be
to increase or decrease sure to
account for these calories. And if you,re
"':.r calories based on the inlormation you are getting. not working
\t-scle tissue is denser than fat hard enough to burn through your glycogen stores,
tissue, so your scale
::'mislead you. Use measurements to gauge your then you don't need these calories. 0{ course, if you,re
pl?ilATl,tl:AL rAG[,I]Hrrffi
, rRur ANp ilOl
I
?3 cup cooked oatmeal, prepared with water 1 cup cottage cheese, l% milk fat
1 scoop of protein powder 1.cup mixed fruit
l/2 cup of fresh or frozen berries I/2 cup whole-grain cereal
1-l/2 Tbsp. chopped walnuts
0n a medium size dinner plate, portion out 1 cup 0
Splash (1/4 cup) of skim, almond, rice, or soy milk
I% cottage cheese andtopwith I cup of mixedfruitant
Combine ingredients in bowl. 1/2 cup of whole-grain cereal, such as bran flakes o
307 calods
26 grams protoin
r'r"tiiii"" er;rkd;;;,
34 grams carbohydrato
293 €lodes
30 gmms protsin
I grams fat
36 grsms carbohydrato
9 grams fiber
6 grams lat
* For a 400-calori€ meal: increas6 oatmeal to 1 cup and
5 grams liber
increase protein powderto 1-U2 scoops
* For a 500-calorie meal: increase oatmeal to 1-ll3 cup, " For a 400-calorie meal: add 2 Tbsp. of flaxseeds
* For a s0O-calorie meal: add 2 Tbsp. o{ flaxseeds
increase protein powderto l-l/2 sco0ps, increase
walnuts to 2-ll2 Tbsp. and increase berries to 1 full cup. and a slice of whole-grain toast.
BERI?Y PRI]TIIN SI-1t]IJTHIE ffi SAGIL AruD Li]X
I-1,{ scoops protein powder
1/2 whole wheat bagel
l'2 cup fresh or frozen berries
1 Tbsp. whipped cream cheese
I cup skim, almond, rice, or
soy milk and ice 2 oz. smoked salmon (lox)
2 slices tomato
in blender until smooth.
1/2 large grapelruit
X"trition-Srea[Jo*;
elories Toast half of a whole wheat bagel,
scoop out the innards,
grams protein and fill the bagel with I Tbsp. whipped cream cheese,
I gnms carbohydEte salmon (lox), and 2 slices of tomato.
Serve bagel with
t inms fat grapefruit.
gEms fibot
out 1 cup o
Nutrition Breakdown:
293 slories
23 grams protein
35 grams carbohydrate
7 grams rat
3.5 Itams fib,er
4 egg,,vhites
1 whole-gr-air uli
U2 cup pari-siim i
Sliced tornalo 1D E
1/2 cup melcri. cll.a
ln a non-stcr sill:
egg whites Pals r
and toP n"il dnr
melon cubes
rlriiitio. et.r".
296 €lqi€s
32 gmms Prorrir
3.t gEm c..t ia
5.5 grffi itt
19:Try-
* For
4G:iirI t
a
fl
fl
.rI
,4
l:?*
:Y
"s
f'.r"ti t Ai".r,J"*r'
280 calories""
34 grams prot€in
34 grams carbohydrate
2 grams tat
6 grams fiber
NUT EIJTTER TCIAST v[G[ir[ ilntLET &
whole-grain toast 2 whole eggs
2 egg whites
all-natural peanut 0r almond butter
Mushrooms and onions to taste
a,l-fruit preserves
1 slice whole-grain wheat toast
cottage cheese, 1 % milk fat
1 Tbsp. all-fruit preserves
oae slice of whole-grain toast with nut butter ln a non-stick skillet coated with c00king spray, make
eserves. serv€ with cottage cheese. an egg omelet with 2 whole eggs plus 2 egg whites,
saut6ed mushrooms, and onions, and serve with 1
ron Breakdown: slice of whole-grain wheat t0ast topped with 1 Tbsp. of
all-fruit preserves.
protein
carbohydrate N,iiiii",-' a,;;kJ;;",
fat 30'l calories
fiber 24 grams protein
25 grams carbohydrate
a J00-calorie meal: increase cottage cheese t0 3/4 cup 11 grams fat
, with 1 cup of sliced fruit 3 grams libor
: - 3reakdown rvut.ii,": A
ffi 280 cafqb
11@ trrc prorein 29 gEG ptq
qbotrydrate 25gccil
td 75 gffi lil
35gmfibs 2 gram fibq
Nutrition Breakdown
297 calories
26 grams protain
38 grams carbohydrate
7 grams fat
5.5 grams tiber
* For a 400-calorie meal: lncrease turkey to 4 oz. of turkey
and leavs the bagel "un-scooped."
n
For a 500-calorie meal: lncrease the turkey t0 4 oz.,
leave the bagel "un-scooped" and add another slice o{
reduced-fat cheese.
Nutrition Breakdown
293 calodes
13 grams p.otoin
46 grams ca(bohydrate
I grams fat
I grams fiber
* For a 400-calorie meal: Add 2 oz. of sliced deli turkey
to the sandwich and 'l Tbsp. light mayonnaise.
* For a S00-calorie meal: Add 2 oz. ofsliced deli turkey
and 1 Tbsp. light mayoflnaise to the sandwich and use
regular whole wheat bread, not light-style.
GF __::
i UI - =- -
3 aL:s - ii!
1 4,-': -\.
1 T-c- -._:-
Ci.;c--:;'sl
ffi,
t
c :_-
:--:: :: nr
. ....-:
31' :5,!I.E
2E 9€G il
32 inft a
',Z aeaid
5: iraroft
_::' :{][-:
' r:' i rll-:
"t#i}..!*- li*ri,[ty -tr
3 oz. grilled chrcken breast
14 l] #
3 cups mrxed dark greens
1/2 apple, chopped
1 Tbsp. pecans, chopped
Cucumber, sliced, to taste
Nutriiion Breakdown:
283 calories
30 grams protein
25 grams carbohydrate
8.5 grams fat
6 grams fiber
t For a 400,calorie meal; Arjd t whole whu.if ngtirh *uffin o,
1 slice o{ whole-grain bread.
*
For a 500-calorie meal: Add 1 whote wheat English muffirr or 1 slice
0f wh0le-grain bread and add 1 Tbsp. oiive oil onto the salad.
fii.:Lr:jj:
;r;r! W
*-***..*,-***,^.ffi
Have one sushi roll sliced. with side salad served with
Asi a n ginger dressi ng. {Use the tork tec hnique of di ppin g
Nutrition BreakJown:
3'11 calories
26 grams protein
32 grams carbohydrate
12 grams lat
5.5 grams fiber
Make 0ne half of a turkey sandwich made with 1 slice Marinate tuna in teriYaki sauce or other low{'
bottled marinade. 6 rill, broil, or se ar tuna on both sidesl
whole-grain bread, turkey, avocado and Di]on mustard.
desired degree of doneness. Serve tuna with spinac
Serve with cup ol soup.
saut6ed in olive oil and 1/3 cup brown rice.
Nutrition Breakdown:
299 calories Nutrition Breakdown:
20 grams protein
,tlgrams carbohydrate 295 caloriGs
6 grams lat 36 grams protein
12 grams fiber 25 grams carbohydrate
7 grams fat
* For a 400-calorie meal: Use regular wholewheat bread, not light'
7.5 grams fiber
style, and increase the turkey on the sandwicht0 3 oz.
* For a 400-cal0rie meal: lncrease rice to 3/4 cup.
* For a 500-calorie meal: Use regular whole wheat bread, not light-
* For a 500-calorie meal: lncrease rice t0 1 cup and
style, increase the turkey on fie sandwich to 4 oz., and use 4thin
slices of avocado-about U4 oI an avocado. use 2 tsp. olive oil in the spinach.
Y:iffi3-PEL!}"ffi##i[x*ffi fl?i&r,tilt*i.i{:;v )
4 oz. lean roast beef
1/2 6-inch whole wheat pita pocket 1 scoop Shakeology
Sliced cherry tomatoes 1 whole banana
Bomaine lettuce
1/2 cup skim, almond, rice, or soY milk
Dark salad greens
SIiced bell peppers 1/2 cup water
Sliced cucumbers lce
Sliced mushrooms
Pile roast beef into pita pocket and top with sliced Blend inqredients with ice to desired consistency.
cherry tomatoes and romaine lettuce leaves. serve
pita with a side salad composed of dark greens, sliced Nutrition Breakdown:
peppers, cucumbers and mushrooms, dressed with a
299 calories
Iresh squeeze of lemon or lime juice.
22 grams protein
Nutrition Breakdown: 50 grams carbohydrate
292 calories
3 grams lat
30 grams protein
37 grams carbohydrate 5.5 grams libet
5 grams fat
* For a 400-calorie meal: Add 1 Tbsp. of peanul bufter
8 grams fiber
* to the shake.
For a 400-calorie meal: Use the whole 6-inch pita pocket
* For a 500-calorie meal: Add 1 Tbsp. of peanut butter
and add 1 tsp. olive oil to the salad.
* For a 500'calorie meal: Use the whole 6-inch pita pocket and to the shake. increase Shakeology to 1-1/2 scoops
'l
add 1 tsp. olive oil and 2 Tbsp. slivered almonds t0 the salad. and increase milk to full cup.
lw-fa
des t
rinacl
I
*i i:l{,:}r::*. l-: *F'--AT PASTA Wli* SA,-t'lI
!d*ffi"**$r":#%ff"***ffi '.r;.. ?.7'4
::-T'-IS AN,'- TITA 3 or. samo
1 6-inch whole-grain toltilla 4 oz. extra-lean ground beef 2 cLos mfi
3 oz. grilled chicken breast illf ir:lE A':31 :3S1a I crl 3'ea
Mixed greens
Sliced tomato r1tr3.tr s:-a;-?: i e;El3bleS 1 s-ai: -e(
1/2 cup mixed berries and/or melon
Lettuce 5 r a:{ ghr,
Red bell pepper, sliced Grill or broil a 4 oz. lean hamburger patty Serve wi Frgs: ervro
Have any variety of sashimi with a side of rice, and a It's like grown-up Lunchableso! Make your own crack
side salad of mixed greens topped with Asian dressing. sandwiches with the ingredients.
Nutrition Breakdown
Nutrition Breakdown
289 calories
319 calories 27 grams protein
zil grams protein 20 grams carbohydratg
27 grams carbohydrste 12 grams fat
12 grams fat 3.5 grams fiber
3.5 grams fiber * For a 400"calorie meal: Serue with 1 cup of fresh
green or purple grapes.
* For a 400-calorie meali Add 1 cup of steamed edamame. * For a 500-calorie meal: Serve with I cup 0f fresh
n For a 50o-calorie meal: Add 1 cup of steamed edamame, green or purple grapes and increase turkeY t0
increase fish to 4 oz. and increase rice to 3/4 cup. 3 oz. and the ham to 2 oz.
'T'Li?,4A';.t
'iu"i"'t4"H'i I i',;'ii'.:&j. t";A1at j'721}"'.4
ffi AL- A* ir:a a
fffi./j;))
Y:3* il :, H):x-:- -. -- -ffi 4 oz. water-packed tuna
1/4 cup celery, chopped
1 slice whole-grain bread 1/4 cup red onion, chopped
'l 'i Tbsp. reduced-fat mayonnaise
Tbsp. all-natural peanut or almond butter
'l tsp. Dijon mustard
Tbsp. all-fruit preserves 0B 1/4 sliced banana 1
Make half of a nut butter and jelly sandwich with bread, l/2 whole-grain English muftin
peanut 0r almond butter, preserves or banana. serve Combine, tuna, celery, onion, mayonnaise, and musta
with cottage cheese. and stuff into hollowed out t0mato. Serve with mell
E nglish muffin.
toast or E
Nutrition Breakdown:
289 caloriss Nutrition Breakdown
protein 289 calories
22 grams
2e srams carbohydrate il|]lill !jili[,,","
11 grams rat 9 giams fat
* For a 40o-calorie meal: Make sandwich with 2 slices * For a 400-cal0rie meal: Serve with 1 medium fresh apple.
of bread. * For a 500-calorie meal: Serve with 1medium tresh apple,
* For a 500-c0l0rie meal: Make sandwich with 2 slices increase tuna t0 6 oz. and increase to 5 pieces of wheat
o{ bread and increase cottage cheese t0 1 full cup. melba toast 0R a full whole-grain English muffin.
sliced
)rrh)
)l fresh
;f fresh
eY t0
r\:a)
m fresh apple.
m fresh apple,
ices of wheat
ruffin
-r-_;r
TIJItXEY LITTLJCI WRAP il a,
4r.{! FEAN $ALAD * tr
2 oz. deli-style turkey breast, sliced
Tomato, sliced
1 Tbsp. reduced-fat Russian dressing ,.....'=.
Large romaine or Boston lettuce leaves C.a,,.'-.,'-,
1/4 cup chickpeas
l/4 cup kidney beans
114 cup celery, chopped Se-,::- rr
'l14
cup tomato, chopped
1 tsp. olive oil
:_ : - :
::-,: r':-
113 a..ffi
31 qB:r5 pr-
3.3:ftrls 6
3 gar.5 il
I qra-s Fbd
' :: : iif- :,
Ttil?t([Y tHll_t -s
I cup turkey or veggie chili {homemade or
store-boughtl
Mixed greens
2 egg whites, hard-boiled
Hed wine vinegar
1 tsp. olive oil
Nutrition Breakdown:
310 calories
23 grams protein
30 grams carbohydrate
10 grams tat
7 grams liber
* For a 400-calorie meal: lncrease chili to 1'1/2 cups.
* For a 500-calorie meal: lncrease chili to l -112 cups
and serue with 1 whole-grain dinner roll or slice of
whole wheat bread.
ryL0lql{.,,rr44,r'ru,rriry ",,,#
1 whole-grain English muffin
i/4 cup tomato sauce
1/4 cup mozzarella cheese, part-skim
2 oz. grilled chicken breast, sliced
1 cup broccoli, steamed
Nutrition Breakdown:
313 calories
31 grams protein
33 grams carbohydrata
I grams lat
8 grams tiber
* For a 40O-calorie meal: lncrease chicken to 3 oz
and the mozzarella cheese to U3 cup.
n
For a 500-calorie meal: lncrease chicken to 3 oz,
'l13
and the mozarella cheese to cup and serve
with a large navel orange.
$y lryr !itil$i&i! r!$r (# *t3Tt*fr{1p"lfl {]HiilK[ru
&2t] $&t_&u
ffiEF IIRAP
4 oz. shrimp, boiled and cooled
2 Tbsp. cocktail sauce
1 4-oz. skinless roiissene chicken breast
Fresh lemon wedges
Mixed greens
1 whole wheat dinner roll or slice of
I tsp. olive oil
whole wheat bread M@rtr
Lemon juice
I cup mixed raw vegetables, such as carrots, or{fifi@],r o6lrrss
1 Granny Smith apple, sliced
peppers and cucumbers
:.
: ::!:i:,i:t..i:jlt::l.rir,:ii
-
: ). .q-ii,) t l"i 3d,
' Y7 r:'2" "-
..*.*.--ffi- '4ffi
':ast beef
:: i avocad0
. -: e-grain torttlla
- , a: fresh or frozen berries
mmmn {ilh#
dh olive oil, bread crumbs, and a pinch of salt ln a non-stick skillet c0ated with cooking spray, make an
Bake cod at 375 degrees for 12 to l5 minutes, omelet with egg, egg whites, feta cheese, and spinach.
ffies easily with a fork Serve cod with I cup of Serve omelet with 1 slice of whole wheat bread or
medley of carrots, corn and cauliflower.
English muffin.
Breakdown:
Nutrition Breakdown
,Gin 302 6lodes
Grtohydnte 23 grams protein
20 grams carbohydrate
14 grams fat
cahie meal: Add a whole-grain dinner r0ll 3.5 grams fib€r
dr$|ole wheat bread.
* For a 4oo-calorie meal: S€rve omel€t with a fresh pear
!!-crbrie meal: lncrease cod to 6 oz., increase
al!2Bp.. and add a whole-grain dinner
* For a 5O0-calorie meal: Serve omeletwith a {resh pear
i rlce of whole wheat bread. topped with 2/3 cup of noniat vanilla yogurt.
F b
_t
B*'1-.ti,:r..
l;:,:l&:.:r.:
r, ... &ir'il
:i..:$li'
srrAx wllH
3
BRnq,ljjl,u
to 4 oz. flank steak, filet mignon, or sirloin
*I I]HI[]K[ru HIAT*ALLS
3 oz. lean ground chicken
0tive oil
Sea salt and pepper totaste
1 egg white
1 Tbsp. seasoned bread crumbs )m[ umtlmu, ;. ..l
1 small baked potato
0ijon mustard
l/2 cup whole-grain pasta, cooked
1/2 cup tomato sauce
ftl&tr]l rrrttn,+, - :i
lmuilnilltilulln, i:", :,, - i
\{
i cup steamed broccoli 1 cup green beans, steamed
Lemon juice to taste ilS,tuttutt ,,'t,,::,t* ;l l -
Mix ground chicken with egg white and seasoned br1
Brush steak with olive oil and sprinkle with sea salt and crumbs. Form mixture into small meatballs, place #m iJiLllrlrflrl 'r J r(': ":li' --:::': :-::riii or broil
freshly ground pepper. Grill or broil steak on both sides bakingsheet,andbakeat3T5degreesfor15to20minr+ .,nrn,Lr " :: : - ---:: --: :::r,a:10 desired
{or 5-7 minutes, or until degree of doneness is achieved. oruntil cookedthrough.Servechickenmeatballsfrilttrnrrur fl, :lr,:,.,r-t:::.i.-: :.:-:- ia Steamei
Serve steak with a small baked potato topped with whole-grain pasta and toss with tomato sauce. Stu*^*,*,fl, fl.nr :,if;?
country Diion mustard and steamed broccoli topped with steamed string beans
with fresh lemon juice. -*----"--*-"----1fllrnrililflLlil' lrr)ri::nr
NutritionBreakdown:
Nutrition Breakdown 296 calorios fue*um
28 grams protein fttrgnrmr mmm
304 calories
30 grams protein
33 grsms carbohydrata
6 grams fut
40 grams carbohydrate
3 grams fat
7 Orams {ib6r
lmmm
,mm
lmilrm ]lllx*
tlilfimmr
I
7.5 grams fib6r - -hi
'Fora400-cal0riemeal: lncreasecnic@1 toSoz.
breadcrumbslo2Tbsp.andpastatoz3cup. *" ;,1s..tr --, :...: -:r ,* -'-,", ;1.-s
-' ,-r=,.., l
* For a 400-calorie meal: lncrease steak to 5-6 oz- *Fora500-caloriemeal:lncreasechickento5oz.,|m[,'ruu.,'',.,.l|".
:- , {i0-.:t,r :.-.ii
lilhn' '-: -:"::;: _ :::::: 1
n
fur a 5ffi-calorie meal: lncrease steak to S6oz. and finish meal breadcrumbsto2TbsD.andDastato2,/3cuoandfinish {nrmr'urftr'.rluri:': - : : r-: -':'' -i: a: :-: i
wilh 12 cup o{fat-free pudding 0R 1 cup of skim or 1% milk. meal with 1/2 cup fruit sorbet. ml*Tnffir I I r"
{
.i
" __[D fi&t*m*w
-- A$p&ff&fitjs
:: -on filet L.
-:-eymustard
: .:;-s. steamed &'
.: /,role-grain pasta, cooked
il
{:fri{:gtw *T tft -rwY w 1T fr
ffi*{3{:t}{3t*t, mL}*****m*,
AruD Sr4[]W pLeS
4 oz. boneiess, skinless chicken breast,
cut into 1-inch cubes
1 cup broccoli florels
l12 cup sliced mushrooms
112 cup snow peas
2 tsp. reduced-sodium soy sauce
2 Tbsp. chicken brotb
1 lsp. sesame oil
'll3 cup brown rice, cooked
15- atro
:' irum !m
:i imrls 5m
( !ro-s il
i lmft;r'
- :i:::f
_ -1r:-:':
p&riTA WtTt4
"rf*r**p_**ryry+ry*
l/2 cup whole-grain pasta, cooked
3 oz. shrimp, boiled
_ ,#
w
Nutrition Breakdown:
287 calories
31 grams protein
33 grams carbohydrate
4 grams fat
I grams tiber
;f, . q00 ,J..i. ,r.i f".*r* prrt, ,. il;.;; -
and increase shrimp to 5 oz.
* For a 500-calorie
meal: lncrease pasta to 3/4 cup,
rncrease shrimp to 5 oz., and finish meal with l/2 cup
nonfat pudding or 1 cup ol skim, almond, rice, or soy milk.
;. i"':i": -: i ;j:'
- -i- :i', ll::;
1/2 cup of oatmeal {measured dry and then cooke. )
These food blocks can be added t0 help You meet your
individual calorie needs. Below you will find a list of
with water) topped with
or chopped walnuts
1 Tbsp. of slivered almond, - *.ff
100-calorie and 200-calorie 0ptions to ch0ose irom, Just
2. 1 banana with 1 Tbsp. peanut butter S
add these as needed t0 any of your five meals, or eat as
'l
J, 1 slice of wheat t0ast t0pped with 02. of turkey an:
a snack. to reach your daily total caloric allowance
1 oz. of reduced-fat cheese
1 i.|ij - r.; ;"2 1 t: zi *. 2 ;: * * t
i 1 ;.: i;'2.. :; l whole-grain rice cake topped with l Tbsp
1. 1/2 cup cottaqe cheese with 1/4 cup berries all-natural peanut butter or almond butter and ha'
2. 112 cup n0nfat vaniila yogurt with 'i Tbsp. of a sliced apple
Grape Nuts'r' 0r other highJiber cereal 1 cup of nonfat vanilla y0gurt with 2 Tbst
3. l12art apple with 1/2 oz. of reduced-fat cheese Grape Nutse or other high-fiber cereal
4. t hard-boiled egg with baby carrots 1 cup of whole-grain high-fiber breakfast cerea{ wir
3/4 cup skim or low-fat milk
5. 1 banana
6. 12 raw almonds 1 large navel orange with 12 raw almonds
7. 1 cup of skim, almond, rice, or soy milk 3 02. 0f water-packed tuna mixed with 1 Tbsp. ligl
mavonnaise served on a whole-grarn rice cake
8. 2 02. 0i sliced turkey on 1 slice of light-style whole
wheat bread 9. 1 Shakeology shake with 1/2 o{ a small banana
&
i then cooked
ered almonds
of turkey and
vnh 1 Tbsp.
itte r and half
rth 2 Tbsp.
;tcerealwith
ds
I Tbsp. light
::,1
:e cake
)anana
-
:lv voyr body with a slow' steady stream of b oc'
- :
Made up of amino acids, it's responsible for building the world s healthiest f.ods, ,r.t' * trri", ,.g.;1.,
lean muscle tissue, When you are engaging in intense and whole grains, are primarily carbohydratels. Carbr ':'' giving you constant energy to get You tn'o-g-
' --
physical activity, such as the lNSANlry workouts, are your bodys preferred fuel source.'Tne, .r. ,rl --dailyactivitiesandfuelyourlNSANEworkouts' '--
getting adequate protein is critical. Your body simply stored in body tissue, only by your blood and liver in e :rre to choose "good carbs" each day The major:r'
will not be able to recover from these workouts without limited amount. So the rnore you exercise, the more y.r
:althy carbs will come f rom:
it,asampleproteinisessentialformusclerecoveryand need to take in. Without enough carbohydrates, yo'.
growth. This muscle growth is what will transform your body will shut down during hard physical exertions. Toc -ole frurts (an occasional iuice is 0K as vuei
body into a metabolic machine. The best sources of many carbohydrates, however, and they get stored as : whole f ruit is preferable)
include:
iean, high-quality protein
body fat. lf you skimp on carbs, you will simply not be .ole vegetables
. Whole eggs and egg whites able to complete your INSANITY workouts in style. Elite - ole grarns
. Skinless white-meat poultry Nutrition will teach you how to choose the right amoun:
: ry (some dairy products contain a decent amolnl
. Fish and seaiood of carbs to iuel your workouts, without going overboard
' : arbs)
'Low-iatdairy Befined {or white} carbs and sugars have a higi
t ''
'Lean red meat glycemic index, which can be like poison to your bodl ,
. Lean center-cut pork chops
. Beans and legumes
They cause an insulin response that can send your blooc
,,suga.
- 3li fats are bad for you. ln tact, they are iusi as ': - ':
sugar levels soaring, then rapidly dropping. This
::iant as proteins and carbs, and play a key rcl: -.:'
'Certain veggies rush" will leave you feeling lethargic, and definitely ir
:st every bodily function. ManY {ats, such as
:;a-3, -6 and -9 fattY acids, are central to the healif.''
-.. d all poultry skin; it's best to remove '1 p' :'
: :ooking to avoid the saturated fat from leaking rni:
'. poultry.
' jnction
of your metabolism, immune system, and brain. 0bviously, water is best. Drink at least g glasses a day.
-Ie
.::
: key is to avoid too much saturated fat (found mostly
: fatty cuts of
Your body will need it. Jazz it up with lemon or lime.
soda, fruit juices, sweetened beverages, diet sodas,
Avoid
meat and highjat dairy) and trans fats
'cund in some baked goods, stick margarines, cookies, artificial sweeteners or energy drinks. Unsweetened
red crackers). When in doubt, check the herbal teas and iced teas are fine. you can sweeten
lood label and
, eep the following in mind:
with stevia. lf you drink tea or coffee, try to avoid or
limit cream and sugar.
' Avoid any food with trans fats, which are now required
to be listed on the label. Thankfully, most products
Eating every few hours is the backbone of the Elite
have since eliminated these.
Nutrition philosophy, and it is critical to getting the
' Limit fatty cuts of meat. The more ,,white,,
you see on results that you desire. lf need be, you can choose less
meat, the more saturated fat there is. Saturated fat
is labor-intensive meals, such as Shakeology, to make
solid at room temperature, so while the fat appears food preparation easier.
to
dissolve when cooked, it will harden up when it cools
off. The same thing occurs in your arteries_not goodl
. Avoid all poultry skin; it's best to remove it pr;or
Itt natural to feel tired and sore as your body adapts
t0 the program, but this should subside over time, lf
to cooking to avoid the saturated fat from leaking into
it doesn't, or if you feel its beyond what it should be,
the poultry.
here are a few things to check. First 0ff, how are you
. Choose fatty fish,
such as salmon, to optimize your sleeping? Are you getting 7 to g hours of sleep each
intake of healthy oils.
night? You really should be ! llthis is not possible, you can
l: ::alculate Your calorles
v14"a1jrj2re.?rT:*_r{;t}:",;'{_?,,'.17{}".t17:42.}L?.. 150 calories per day,
found that a small amount of protein could be "piggybacked' i::luce your calories by 100 to
We highly recommend ysu use our Results and Recovery by sugar and furtlrer enhance the effects 0f glycoger :-:NEVEHgobelow'l,300caloriesperday
formula to supporl your body while doing lNSANlTy. Durinq r -'ack your portions and acc0unt for evennhing that
recharge. T00 much protein or tat at this time slows anc
in'tense exercise, your body burns its limited stores 0l lllo0d diminishes sugar's effects. The optimal ratio, approxjmale\ - :3rs your mouth'
glycogen {sugar that it gets irom breaking down carbs) for 4partscarbohydratet0 lpartprotein,withverylttllet0notar =youeatingevery'ewhours?
f'-
energy. The quickest wa\/ t0 replenish glycogen is t0 use showeda260/oimprovementoversugaratone,andupto4000/: '- syoudrinkingstd' j"':t::l:ll"]:)::::11:t*tt'
, :ries c0unt, they are generally bad caiories'
sugar t0 creaie an insulin response to quickly restore yOUr , *"0 a r.rrr, .,"rr"
blood sugar levels. The quicker the response, the less *"''"';;';;';;;' : You drinkins':l':i':"1::":?::::]::i:;:'i:
dlerl showerl pe0ple wh0 regularly drank
diet soda
damage you'll d6 to your muscle tissue. Slow digesting iood, c0mposed acc0rding t0 this raljo high risk
:.e 40% more fikelyto be 0bese and atvery
thats best at a8y other time, woB't wcrk quickly enough should be taken withtn 0ne h0ur 0 -etabolic Sy.ldr0me
during exercise. Your body wili bonk (run out of energy| once finishing a rrard work.u. Furtherm,Ie
its glycogen is gone, and continuing t0 exercise will darnage if you haver't palen enougn r0
f, nat if
ge: _--'r
l am not gaining the weight/
"tnaii'want?'
muscle lissue. So this is the sne time when sugar can play an throughaw.rkout,sippingResultsanc
icrease your muscle mass, you must be getting
inroortanl r0le,n imprcving your pe(0rmance. Recovery Formula during exercise cai
:,gh protein and calories. you may want to considei-
..
Resul6 and Recovery Formula is specifically designed to alleviate the bonk without causing : rg 100 to 150 calories per day. Be sure that these
restBre yout' blood sugar levels quickly. ln the 1990s, it was stomachuoset .:iies inciucie high-quality protein' such as eggs'
. .:y, chlcken, beans, or fish
supplement your night 0f sleep with a power nap What if I get headaches?
during the day. Also be sure to get adequate water.
ilrex v.u
Headaches are comncr begin an ultra^toug'
Drinking water is vital t0 your energy levels. lf you've Qot
exercise program_ aic aei,,0.aion is generally tl:
that covered, try adding Results and Becovery Formula
culprit. l\4ake sure y0t'i-e iri.<fg enough water. Tl.i
cup of skim, almond, rice, or soY milk
to your nutrition regimen if you are not already drinking 1
added intensity of lNSAiriiv r,:1r cramatically chang:
it. If ncthing works, you may need to back off a little
your hydration requlrerenis -iiev could also be thi
until your energy returns. While it's important to push
result 0f a nutrient dejrc e-:,. s. iry adding nutrien:
through barriers, y0u won't make progress if your body
can't recover.
dense foods, such as red -aa: c3i.ireal, bananas, an:
1/2 cup of cottage cheese
beans. While ali of the ic:c .:::-s :n ihe Elite Nutritio-
What if lfeel hungryT guide are ultra-nutriircrs.:::s:':::s,.,ere showntohei:
It's natural t0 be a little hungry, especially at first. lf y0u lest group panicipants r,' i. s,-::.-s of headaches an:
are finding yourseif continually hungry, you may want fatigue. If your hy.r':::t- .': :.'. Te both solid ant
t0 re-caiculate your cal0rie needs and double check you're still experie.c -c -:::::-es :ack off on you.
your portrons t0 make sure that you are eating the
exercise. lfthey persis: :i::' .,,:- ,our d0ct6r. 1 oz. o{ cheese or clumbled cheese
appropriate amount. lf all that c hecks out, and y0u a re stiil
hungry, try adding more calories, about 100 to 'lb0 What if I am not losing weightT
cal0ries per day, t0 see if that helps. Drinkrng Results It's importanttorer|e-::::- :: :-e sc aie may n0t always
and Hecovery Formula can help greatly. Post-exercise giveyou atrue sense c',.,-:: s l: -: cr lvithyourhod!
cal0ries are used efficiently and will limit the muscular so don'tfeel defealet:l: t. :{ , i.r,eYer, if after aferr, 1 cup of nonfat Yogurt
damage that sends signals t0 your brain to eat more. weeks,the scale has -0::-::.: :-, :re following:
late you'r calories Can I drink alcohol?
tybacked" leduce your calories by 100 to 150 calories per day, Try to avoid alcohol. lf you do drink, consider that
glycogen :ut NEVER go below 1,300 calories per day alcohol has 7 calories per gram, almost twice that of
bars and Jheck your portions and account for everything that protein and carbs. with n0 0utrient value. lf you're trying
uimstoly :nters your mouth. to streamline your diet, alcohol is not the way to go.
rlo no fag .lre you eating every feh, hours?
Should I take a multivitaminT
pto4fx}% ire you drinking soda, iuice, alc0hol? Not only do these
:alories c0unt, they are generally bad calories. Take a multivitamin. As you increase the workload on
5 st0res.
your body, you increase its nutrient needs. The R0A isn't
furmulA
ire you drinking diet soda? Two recent latge-scale
:tudied showed people who regularly drank diet soda going to keep up with INSANITY. Furthermore, if you're
his ratio
tere 400/o more likely to be obese and at very high risk reducing caioric consumption to lose weight, you may
hour of :l metabolic syndrome. be cutting out necessary nutrients as well. A multi-
hermore, vitamin is like insurance for your diet.
h to get
if I am not gaining the weight/
that I wantT
rutm and
cise can
: increase your muscle mass. you must be getting
^ough protein and calories. You may want to consider
ryy,rqr$ffiuql*_ *,_._ &
causing r:ding 100 to 150 ealories per day. Be sure that these Here's a list of substitutions so you can further
::lories include high-quality prolein, such as eggs, customize the Elite Nutrition plan to your personal
:rkey, chicken, beans, or fish. food preferences.
rally
..lil€Bpsaebg€ e1b.$l$l
Iter.
. 1& s&$.fi, l0.f'f.'i94/.i;tt :.,.;' :::
changa
?.|'otnt theese or 1,4 6i:al:raw-lr\ *ee*Q
I be the
rutrient- .1 cup of skim, almond, rice, or soy milk
,;i1:iirl;ji.,
.:':::'::l;::li
slways
k bod, . I cup of cottsge cheese
'I cup of nonfat yogurt eggs or 4 egq whites
rafew '2
. 2 TbsD. of oeanut buuer
E:
. 1 oz. 0f tuna, turkey, tofu, chicken breast, or shrimp . I slice rti\M I
.1 ',|
o 314 oz. lean red meat, such as sirloin Englisfi mu4n
Hatf ot a 6-inch Pita
.I oz- of lean pork teoderloifl .I Smar: : r,lgr -3
1 oz. of chicken breast, turkey bteast or
. I egg or 3 egg whites
canned tuna ifl watgr
.113 cup 1-20/o cottage cheese
.112 oz. ol auts .1 s-:
.1/4 cup beans
1 slice oi whole wheat bread
t.-
(about 100 calories Per slice)
. L5 oz. of tuna, turkey, tofu, or shrimp
.1 oz. of lean red meat, such as sirloin
1 oz. of fresh or canned salmon . 1.5 oz. of lean pork tenderloin
.1/2 cup of cottage cheese
o lE small dr'mrs
I cup of herries lblueberry strawberry, blackberry or raspberry) i cLrp 0t melon (cantaloupe, h0nevdew 0r uJatermel0n)
l5-20 cheries