Today I want to share my review of the Insanity Workout Nutrition guide/plan with you. The basic concept behind the nutrition plan is very simple, which will hopefully agree with anyone who chooses to take on the Insanity workout program. Not only is it simple, but I think that users will find it that it really works.
The Insanity Workout Nutrition guide is broken down into Month One and Month Two (Insanity is a 2 month/60 day program). The guide encourages 5 meals a day, which would have you eating a meal every 2 1/2 – 3 hours. There is a section for each meal of the day. Within each meal section there are 10 choices/recipes to choose from. This is a total of 50 recipes provided in the guide.
Month #1: Each meal consists of approximately 300 calories, but there are directions as to how one might modify to increase their caloric intake to 400 or 500 calories per meal. This of course is subject to each individual’s daily calorie need. These modifications are referred to as “food blocks” in the nutritional guide. The “food blocks” are measured in 100 or 200 calorie increments, and can be used for snacks as well. So if you need 400 calories per meal. Add a food block. etc.
Month #2: Eat more! Your body’s metabolism has been ramped up and will burn more calories than before due to the insane workouts you’ve been doing. Also, the workouts are more intense during Month 2, so your body will need even more fuel to function. An easy fix for this increase in calories is to add 1-3 of the 100 calories complex carbohydrates that are found on page 59 of the guidebook. It also helps you to find out what your particular daily caloric needs are. You can find the formula in the guidebook, or go see our previous article “How to Get in Shape”. This article will help you determine the daily calories you need, even if you don’t have the Insanity Nutrition Guide.
Also, the Insanity nutrition guide provides nutrition fundamentals for beginners. The meaning and examples of fat, protein, and carbohydrates. They also include an extensive list of food substitutions that are broken down in the following categories: dairy, protein, breads/starches, fruits, and vegetables. A copy of Michi’s Ladder is also included. And, last but not least, a small nutrition trouble shooting section that gives answers to questions like: “What if I feel hungry” and “What if I’m not losing weight.” Overall, this is a great nutritional guide, and really could be used for just healthy eating.
This review will take part in 2 sections, the next and last section I will provide some examples of the recipes found in the nutritional guide. I hope that you have enjoyed this small, but hopefully informative review of the Insanity Workout Nutrition guide. Part 2 of this review will be available next week. 
Be sure to check out all of our Insanity Reviews.
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Brittany, While I have always said that a beginner could start AND finish this program with the right attitude and commitment, I have also said that I believe a person can benefit just as much from an actual beginner program. Not to be confused with easy, or one that doesn’t get results. I think sometimes people are in such a hurry to lose weight and get in shape, that they think they have to do the hardest program out there. This is the right choice for some, but not others. I think the best choice for you, might be a program called Power 90. http://www.extremely-fit.com/power-90-in-home-boot-camp.html
I started with this program and lost almost 30 lbs in 90 days. I have just received a report from another client that lost 16 lbs in the first 30 days! The most important part of anyone’s new fitness program is nutrition and consistent exercise. So, browse around our store, go to the Compare Fitness Programs, http://www.extremely-fit.com/fitness-tips/2008/05/compare-fitness-programs and find something that is right for you. I can help you get your diet lined out too. For breastfeeding, you do want to eat more, because you are burning more calories, but you just want to eat more of the right food.
For anyone thinking about Insanity or fitness, or starting their weight loss journey, it’s okay to start with a beginner program, fitness and weight loss is a life journey, not a 60 day race. I would rather see a person start with Power 90, then do Insanity, then a person do Insanity, burn our because its so challenging, and never workout again. You’ll do great with whatever you decide to start with, but just be consistent on improving your diet and fitness every day! And if others read this post and want to start with Insanity, that’s OK too. I have had several beginners contact me that finished. Find whats right for YOU, and the rest will work out perfectly.
I am on Day 8 of Insanity and I must say….wow. I didn’t think I would get through the first week but I did it. It is very encouraging to see everyone on the Insanity message boards going through the same thing as me. I do improvise some of the moves and take breaks as needed. I’m encouraged to keep going
does anyone know where i can get a copy of the Insanity food guide? I bought the complete program and have had been pretty successful, well, my father in law, who is a diabetic with unhealthy eating habits, can to visit and left with the book…I am now at a loss and was wondering if i can order just the book or if i can download it as he is elderly and if asked to mail it back, i’d get it in 6 months!
Jon,
You could try calling Beachbody direct, but other than that, I don’t know where you could get a copy.
Does anyone know if you can select a few of your meals from one section, or do you have to choose one from each section for all 5 meals? For instance I like more of the meal selections from “meal 1″ and “meal 2″, although I make sure to eat a couple of meals that provide green vegetables. I have been eating the yogurt bowl a couple of times a day and I would like to know if that works with the full plan.
Hi Nicole.
I would venture to guess that selecting from each section is best, however, I wouldn’t get too concerned with it. You have to do what works for you! Just eat clean, push play, get lots of good food, fruits and veggies, and keep pushing play! The bad thing about yogurt is the kind you eat. Some of them, if you’re not careful, have a lot of sugar, and/or high fructose corn syrup, etc in them. So I would be careful and watch your labels carefully. Keep me posted on Insanity!
I have been eating the nonfat greek yogurt with an apple and walnuts. I like the meals, but I have had a couple of nights over the past few weeks that I have gone out and completely not stuck to it. I know this slows progress, but I get right back to it the next day. I wanted to ask about lifting in addition to the videos. Is it too much to lift weights and do the Insanity workouts in one day?
I just started yesterday Day 1 with my Fit Test, it was awesome! However, I really feel it today. My problem is, my friend only gave me the DVD’s and I had to search online for the calendar and tracking forms, no big deal. I don’t have the nutrition guide and I don’t believe it would work for me anyhow. I am a vegetarian and I was hoping someone would have some good insight or advice on what to look at as a diet plan. Any help would be greatly appreciated!
Lizz,
There is really only one good solution.
Read my blog post on the Beachbody Meal Planner. This is a meal planner specifically for Beachbody programs such as Insanity. It also has a power vegetarian plan! Definitely worth looking at. You get a customized meal plan specific to your age, height, weight, and fitness goals. A daily meal plan, AND a grocery list. Plus its customizable. Have a look, and good luck with Insanity!
I have received the program and will start it May 1st. Does anyone have any ideas?
Carlton, Just push play everyday and do your best on each workout. If you keep your diet clean, and push play, you’ll get some great results!
I am on day 13…and I am loving it…havent lost any weight yet, but I feel my legs and arms and stomach firming..I took pics and my measurements down..becuz they say u should go by measurements instead of the scale..which is what Im doing..becuz muscle weighs more than fat…but I do have a question…I do enjoy a cocktail every once in awhile..I was just wondering if I do have a night out with drinks will it ruin my whole day?
I also embarked on the insanity tour, totally hooked, but really messed up in te beginning with the vast amount of food I suddenly had to consume. Sadly I recently had to stop because of necessary travel, but will be starting again coming week.
My question here is about the nutrition guide. I used that formula and I come out at 3427 calories for weight loss!!! I wonder if this is correct. Is anybody else seeing these high values? I currently weigh 242 lbs, 73 inches and am 28 yrs old. I naturally have a big build, so it would be logical. But just checking. This would mean that I have to take in around 650 cals per meal!!! Anybody else same experience?
Brian,
I think this is too much personally. I would be happy to run some numbers for you, but would need a couple of answers. With whatever number you get from me or decide to go with, naturally you will want to monitor your progress. Take pictures (front, side, back). Take measurements. Get some body calipers. Then as you see your progress, you adjust downwards/upwards according to your goals. 200-300 calories per day up/down. But give it enough time to work to see where you’re at.
1. Is this your first Beachbody program, or have you graduated from a Beachbody program already?
2. What are your goals? A. Lose a lot of weight. B. Lose some weight. C. Lose last few lbs. D. Same weight but tone up.
3. What is your activity level BEFORE exercise. A. Sedentary. B. Occasionally active. C. Moderately active. D. Active. E. Very active or athletic.
4. You already provided it, your age, height, and weight.
Amy.
You’re going to get some mixed results on this question. I think you should look at the overall picture. If you are seeing results, and reward yourself for your hard work, and it’s done only once in a while, then you earned it. My big rule is, earn your occasional cheat. In the grand scheme of things, it will help you stay focused, and keep your sanity. But also know that most cocktails are loaded in sugar, and calories. So don’t go overboard either. Will it help you, NO. But will it kill you either, NO. Others may completely disagree and say NO cheats, your whole day is ruined, and don’t do it.
When I earn a cheat, I try to keep the rest of my day 100%. I get in a great workout, eat 100% clean, and then sneak in a cheat. The next day, I’m right back to 100% all the way around.
thank you very much Robert…I was asking that question becuz the 4th of July is coming and I have a big bash to go too…but yes definetly will still be doing 100 percent on my workout and eating..and continue to start my next day 100%
….I will be contacting you alot through my journey..I hope I dont get annoying 
..but every little thing helps…and by the way I have finally dropped 3lbs…but I wont know about my measurements until Saturday 
Dear Robert,
Thanks for the fast response. I’m happy that you are willing to take some time. Here are my answers:
1: This is my first program
2: I want to lose all the access fat! I have always been rather active and have very strong muscles, but because of a recent rather sedentery lifestyle (office-job), I’ve put on some pounds. According to my BMI I need to lose about 40 pounds. But because of my build (broad shoulders, etc.) and my muscle mass this seems much. I need to tone down.
3: Besides Insanity I will also be swimming twice a week, jogging 3 to 4 times a , I ride the bike 5 days a week to go to work, about 20 minutes active biking one-way.
4: 242 lbs, 28 yrs, 73 inches
Greetings from Amsterdam!
I just started insanity. but the only thing is I take too much breaks almost every five minutes. I push myself but after 5 or 7 minutes I feel like if i don’t take the break my heart will blow out . Is it ok to take those many breaks.
insanity is crazy prob the hardest exercise i have ever done in my life but its fun at the same time im on my secound week its just great im 200 pounds im mostly muscle but im trying to get down to 180 to have that perfect six pack its gonna be hard but worth it and i feel soo much better after just one week soo its worth it every penny
Jehovah, Thanks for the feedback! Good luck with reaching your goals, and let us know if we can help! Keep us posted!
Ayesha, It’s definitely okay to take breaks. You want to push yourself, but NEVER NEVER past your limits. I would encourage the purchase of a heart rate monitor, then learn the safe levels for your heart rate. When you get too high, you can take a break. Stay safe, workout hard, but stay smart too.
So I bought Insanity a year ago and didn’t touch it until last December 2010. I lasted about a week and then my “schedule” got in the way and I never caught back up..
I am trying to start it again today and will start from the very beginning with my fit test. I just, I guess I see the end result in my mind, but this starting off beginning thing is just Tough.
I really want to tone up and I really want to get in shape. I am currently: 5’3, about 135lbs and would love to get my stomach/arms in shape. My birthday is 9/8 and I would love for once to have a great body that I am proud of. It took me a while to understand and appreciate my body (realizing that my thighs weren’t fat, but muscular because I am a dancer and have been since I was little).
I just am nervous and don’t want to fail and give up again. I hate not giving it my all and makes me frustrated. That’s why I don’t like to tell people I am going to start something, because then I am setting myself up to fail. And I really don’t want that…
I guess, wish me luck!
Tai, It’s a tough program, but you just have to dig deep, as Shaun T would say, and stick to it! I printed me off a calendar, and marked down all my workouts. Then I crossed off each day. I didn’t want to see a missed day, so I pushed play every day. You can do it, just get mentally prepared to push through. It’s tough, read my reviews of each workout, and you’ll see that I was working hard too! The next thing is your nutrition. Eat the right amount of calories, so you can lose weight, then you’ll be tone and lean, and you’ll look great! Visit this link, and sign up for my free fitness tools, this will help too! http://bit.ly/freefitnesscoach Good luck!
Thanks Robert! I didn’t think I would get the courage or energy to do the Fit Test today, but I did!
It sucked, but I pushed through it. It is only the first day, but I am hoping I can dig deep! Thanks for the words of encouragement!
Hi, I have a question about the nutrition plan, Curently I am working a full time job 10 hour a day at work so with eating 5 meals a day I would have to eat at work 3 times but I only get one 30 min break the whole day! I was wondering if I could compact 2 meals into one. I am really stuck here I want to do the 5 meals a day but I just dont have the time, and cant even get away for 5 min to eat something quick really. Any suggestions are much appreciated!
Hi Jackiee, Combining meals wouldn’t necessarily give you the same benefits as eating 5 small meals. The idea is, 5 small meals keeps your metabolism going steady througout the day, resulting in more fat loss. My recommendation would be look at Shakeology or one of our MRP shakes. Take the powder with your in a shaker cup, then mix it with water or almond milk etc. Then drink it on the go! If you need more calories for that particular shake, add in some protein powder. Then I would look at the P90X Bars. Both of these would work for quick snacks, and help you get in a quick snack. I hope this helps!
i’m on day 9! wahoo! i started keeping a blog to make myself more accountable. let’s see how things go!
I lost 50 pounds doing the south beach diet and I am now on a constant yo yo of gaining 5 pounds when I add carbs back in to my diet. So I do phase 1 (no carbs) to lose it and as soon as I go off gain it I gain it back. I am starting the Insanity program and am worried that with adding the carbs back in my diet I won’t lose the last 10 pounds I want to do. Do you have any experinece with someone gaining weight once they add carbs back in from a low carb diet?
Bailey, I can see adding some weight back on from adding back in carbs, but it shouldn’t be too dramatic of a change. You might just add them back in a little bit at a time. Unfortunately, everyone is different, and will respond differently to various diets etc.
I am starting tge Insanity program this Monday and u am really excited. I am going on a trip in October so I will only get through week 5…will be gone for 2 weeks. When I get back should I start from the very beggining or start from start of month 2? Which would give me the best results?
Jessica, Personally… I would start from the beginning again. Month two is a big step in intensity, you’ll want the first month to get back in the swing.
I am 48 years old and started the insanity program 1.5 months ago. While I don’t have a major amount of weight to loose, My challenge is I have been unable to change the shape of my lower abs. After c- sections and years of neglecting my body with junk food eating, etc, the doc told me id never change the shape of those lower abs, i should see a plastic surgeon! Yikes…sooo i just decided to work on being healthy. An avid beach body fan, I’ve spent many months in past using Various programs in thier line-up such as slim in six, p90x and many others which I believe were fantastic in building up my strength. I have to say however that insanity has changed my life and yes I’m actually beginning to see results in the lower abdominal area!! Not easy. … I’ve adjusted some moves so I can actually push through, I take brief rests, and while I still attempt to get my knees high I give myself permission to not necessarily jump as high as those 20-30 something’s …just keep moving! Don’t give up. If you have to miss a day or two that’s ok just jump back in. Sometimes I get satisfaction at yelling at the hottie coach when he says “faster ….one more time…you can do it!”. Lol! I yell “no I can’t!” but keep moving anyway. Good luck.
Kelly, I am super excited that you took a moment to post. What an inspiration you will be to our readers! Keep digging deep!
I weigh 276 lbs I am 38 and have bn a stay st home mom/teacher for 20 years! I just recently decided I needed to spend done time on me and joined the gym last January. My friend wants me to do insanity with her. I am worried that I am just to big to do some of that stuff. I am also worried about the food guide is it hard to follow and is it gonna be stuff we can’t get in our small town! What kinda stuff do u eat! Ps I have lost down from 310! I had weighed 256 but the holidays!
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Michelle, You ask a tough question. One that I can’t give you a straight answer to. It comes down to a few things. How determined are you? How disciplined are you? I know many people that wanted to tackle Insanity, this was their first program to try, and wanted to lose weight. They were determined and disciplined, and graduated! Others, however, wanted to try, but quit because they were NOT determined and disciplined. Insanity is a crazy tough program. You can modify and take breaks of course, but to be honest, it’s still challenging to say the least. If you have it in your heart and mind to not be defeated, and you set a goal to finish the program no matter what, then you can finish Insanity. If you feel that it might be too much too soon, then let me recommend Power 90. There is nothing wrong with either path! I started with Power 90, and it changed my life. I then went on to other programs like P90X, Insanity, Asylum, Chalean Extreme, and now P90X2. I lost 30 lbs with Power 90. People often feel that the harder a program is, the faster they can lose weight, and that’s not necessarily true. A good solid program like Power 90 and a clean nutritional diet will serve the same purpose. If the decision were left to me, I’d start with Power 90. But nothing is ever impossible. Of course, you should always consult your doctor, and use caution with any program. Take breaks, and watch your heart rate. I always use a heart rate monitor personally. Hope in some way this helps you, good luck!!
Hey. im 19 years old, and wanted to start the program. I weigh 150 pounds and im about 6’1. im doing it because i just want to get more cut up and have more of a beachbody, but at the same time i want to gain weight aswell… is it mandatory to follow the diet throughout the whole program even if your not trying to lose or maintain, or can i just straight out do the program and eat whatever..
David, Nutrition is 75% or more of any exercise program. While I’m not a nutritionist, or anything like that, I have found over the years that to get that ripped look, it’s a matter of cutting bodyfat. You have to eliminate excess bodyfat to get the muscles under neath to really show. To do that it’s all about nutrition. To gain weight, you have to bring in more calories than you burn in a day, so you have to eat more. If you don’t eat the right kind of foods, you’ll gain more fat than muscle. So again it’s all about your nutrition. Its also hard to do both at the same time, lean out and gain muscle. Typically you are better off, getting your bodyfat where you want, then gradually add calories to gain LEAN muscle. Now if you just “eat whatever” and do the program, you’ll be in great shape, you just may not see the results of your hard work.
I have only done the fitness test of this so far but have an issue to work out in my head. I am in the military and we always do and hour and a half workout Mon-Fri mornings. Well I dont run too fast so they put me on a program that exercises in the afternoon Mon-Fri along with the morning workout. They decided to do Insanity. I wonder, is this safe to workout this much in a day? I have already experienced pain in my legs from a previous injury a year ago. Also they dont seem to be stressing much on the meal plan side of this program. I would love to do this on my own when Im out of the military but its not going to do me any good if Im hurt.
Megan, Life in the military! I’m not sure how to address your concerns. Nutrition is super important to get the most from the program. As far as food. Food is fuel, you want to eat clean, healthy meals, and get enough calories to sustain two workouts.
im 240 pounds. Will this program work for me being as big as I am!
Porsha, Go for Power 90. This is a fantastic program designed for those just starting out. I started with this program, and got great results!
I am just going to do my fit test today. I have been trying to stick to the meal plan today, but I spent all my money on groceries for this week (I am in college so I don’t have a surplus of cash). I am really hoping that this will make a big difference in my life.
Danie, Nutrition will be a big part of your overall results. Do everything you can to make sure you are eating a healthy diet. Save your money, and toss all the junk food (if you haven’t already). Good luck!
I started Insanity this past weekend. (today will be by 4th workout). I must say it’s very challenging. I have been attending bootcamp classes for the past 1.5 years at a facility that trains athletes (SST-Sports Specific Training), so of course I thought I was fit…until I did the first workout!
I do have one question though, last year I was able to slim down to around 120 pounds (I’m 5’3”) and was about 15% body fat attending the bootcamp classes. (I’m now back to 132 ) However I was on a very high protein low carb diet. I noticed that with the insanity meal plan, I’m eating way more carbs. I’m just wondering if adding all these extra carbs will affect my weight loss under insanity?
Aleksandra, I like to recommend following the Insanity meal plan. However, doing higher protein for a month would probably help you lose some extra weight. Around 50% protein. But you’ll have others argue that the extra carbs allow you to push harder through a workout. SO you have to weigh the pros and cons and find what works best for you. Make sure you calories are in the right ball park to promote weight loss as well. Good luck, let us know how you’re doing.
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