Insanity Nutrition Guide-Download Free PDF

Hi everybody, if you are looking to download free insanity nutrition guide in PDF format than you are in the right place. In order to succeed with Insanity workout program, and to achieve best possible results, it is crucial to have this diet guide. Below is the full review of the insanity nutrition plan and at the bottom of the page you can find the download link. Enjoy!

Insanity Nutrition Guide Overview

In this program you'll learn about appropriate food choices and the correct balance of nutritional requirements you'll need on a daily basis. This plan will work for you even if you are total beginner and don't know what calorie is (everything is explained in detail). It's designed to power your body trough most intense exercises you will ever have. It focuses on 5 daily meals, none to large or too small. Each meal is about 40% protein, 40% carb, and 20% fat.

How The Meal Plan Works

Month one: Your Daily Meals
In the "start eating" part of the guide you'll find 5 different meal lists. Every day you'll choose one meal from each of the five meal lists, totaling 5 daily meals. Each meal list has 10 option to choose between (try not to skip any meals).

Month Two: Eat More
As you progress to the second month of this nutrition program, you'll realize that your body uses up calories considerably faster that it did a month ago. Plus, your "month two" insanity workouts get more difficult and lengthier, so you'll need a lot more fuel. To meet your higher fuel requirements, this plan includes a list of 100-calorie complex carbohydrates.

Daily Caloric Needs

To figure out your daily calorie needs, use this 3 step formula:

Step 1: Use the Harris Benedict Equation to calculate your caloric needs (read more on Wikipedia).

For Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

For Man: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Step 2: Take your number from above and multiply by the level of exercise listed on the picture below:

Step 3: The number that you now have will show you your calorie requirements for weight maintenance. In step three you'll modify this number up or down, based on your weight loss or gain goals.

When To Eat

Eat your meals every few hours, for example:
Meal 1: breakfast time
Meal 2: mid-morning snack
Meal 3: lunch time
Meal 4: afternoon snack
Meal 5: dinner

    Eat 5 meals a day.

    Evaluate your calories and measurements every week.

    Eat something every few hours.

    Drink a lots of water.

Timing of meals is also very important, because it directly affects the performance. For most people, 1 hour before workout is perfect time for small meal (read more on webmd).

Some "Yummy" Insanity Recipes

Chicken Ranch Wrap
1 6-inch whole-grain tortilla
3 oz. grilled chicken breasts
Sliced tomato
Lettuce
Red bell pepper, sliced
Celery sticks
1 Tbsp. ranch dressing, reduced-fat

Fill tortilla with 3 oz. of grilled chicken breast, sliced tomato, lettuce leaves and ranch dressing. Serve with red pepper slices and celery sticks.

Nutrition Breakdown:
307 calories
31 grams protein
33 grams carbohydrates
8 grams fat
5 grams fiber

Vanilla-Berry protein shake:
Vanilla-Berry protein shake1 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 carbohydrates
2 grams fat
5.5 grams fiber

Insanity Nutrition Guide- Free PDF

Download your free nutrition guide from the link below (zippyshare.com). Enjoy!

fb2014hacks