Insanity Elite Nutrition Guide

Calculating your calories with Insanity can be complex. Follow the steps below to find your number.
*Enter values in all boxes where "0" appears in orange to complete spreadsheet
Step 1 - Harris Benedict Equation - Basal Energy Expenditure
Women's Equation - 655 +(4.35 x weight)+(4.7 x height)-(4.7 x age)
Weight (lbs) 168
Height (inches) 60
Age 28
Total 1536
Men's Equation - 66+(6.23 x weight)+(12.7 x height)-(6.8 x age)
Weight (lbs) 0
Height (inches) 0
Age 0
Total 66
Step 2 - Activity Factor
Exercise Factor Category
1.2 Sedentary Little to no exercise
1.38 Lightly Active Light exercise (1 to 3 days/week)
1.55 Moderately Active Moderate exercise (3 to 5 days/week)
1.7 Very Active Hard Exercise (6 to 7 days/week)
1.9 Extremely Active Hard daily exercise and/or physical job
*If you are following Insanity, then you are either very active or extremely active
Enter activity factor 1.7
Total 112
Step 3 - Adjust Calories for Goal
Men's Equation Women's Equation
Weight Loss (subtract 500) Weight Loss (subtract 500)
Weight Maintenance Weight Maintenance
Weight Gain (add 300) Weight Gain (add 300)
Enter Selection Here 0 Enter Selection Here 500
Total Calories Required 112.2 Total Calories Required 3111.54
Caloric Value of Each Meal 22.44 Caloric Value of Each Meal 622.31

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 Insanity Elite Nutrition Guide
Start Eating!
The Elite Nutrition guide suggests that you eat 5 meals that are approximately the same caloric
value. Look at the "Caloric Value of Individual Meals" for this number. Pick from the meals below
and adjust each to ensure you are eating 5 nearly equal meals.
Meal 1 Meal 2 Meal 3 Meal 4 Meal 5
Breakfast Mid-Morning Snack Lunch Afternoon Snack Dinner

Shakeology Shake Mexican Eggs Shakeology Shake Sashimi Dinner Omlet

Bagel & Lox Warm Cereal Bowl Sushi Cold Cut Platter Steak w/ Broccoli
Roast Beef
Cereal Bowl Protein Pancake Roast Beef Wrap Chicken Meatballs
Sandwich
Teriyaki Grilled
Proatmeal Egg Sandwich Turkey Chili Turkey Burger
Tuna
Peanut Butter Chicken Ranch Protein Pizza
Protein Omlet Brown Rice Bowl
Toast Wrap Muffin
Citrus Baked
Egg White & Fruit
Yogurt Bowl Lean Burger Shrimp Cocktail Chicken w/ Glazed
Plate
Carrots
Egg White Salmon Nicoise Rotisserie Chicken Grilled Salmon w/
Deli Sandwich
Breakfast Wrap Plate & Salad Asparagus
Whole Wheat Baked Cod w/
Berry Protein Nut Butter & Jelly
Turkey BLT Pasta w/veggies & Steamed Carrots
Smoothie Sandwich
Feta & Cauliflower
Chicken Stir-Fry
Turkey Lettuce
Fruit & Cottage Black Bean Soup & w/ Broccoli,
Peak Performance Bar or Results & Recovery
Wrap
Formula
& Bean
Post Workout
Cheese 1/2 Sandwich Mushrooms &
Salad
Snow Peas

Vanilla-Berry Grilled Chicken Tuna Salad in a Pasta w/ Seafood

Veggie Omlet
Protein Shake Salad Tomato Marinara

*Pick one menu item from each meal category to make 5 each day
*Each meal is designed to be around 300 calories add Food Blocks to increase calories (See next page)

The Fit Club Network

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 Insanity Elite Nutrition Guide

Food Blocks
100 Calorie Food Blocks 200 Calorie Food Blocks

1/2 cup cottage cheese & 1/4 cup berries
1/2 apple & 1/2 oz of reduced fat cheese
1 hard boiled egg w/ baby carrots
1 banana
12 raw almonds
1 cup skim, almond, rice or soy milk
1/2 cup nonfat pudding
2 oz of sliced turkey on 1 slice of light
style whole wheat bread
1/2 cup nonfat vanilla yogurt w/ 1 Tbsp
Grape Nuts or other high-fiber cereal
1/2 of a whole-grain English muffin
topped with 1 slice of tomato and a
thin slice of reduced fat cheese
1 banana w/ 1 Tbsp peanut butter
1 large orange w/ 12 almonds
1 Shakeology shake w/ 1/2 banana
1/2 cup of oatmeal (measured dry)
w/ 1 Tbsp almonds or walnuts
1 slice of wheat toast w/ 1 oz. turkey
& 1 oz. low fat cheese
natural peanut butter or almond
butter and 1/2 sliced apple
1 cup nonfat vanilla yogurt w/ 2 Tbsp
Grape Nuts or other high-fiber cereal
breakfast cereal with 3/4 cup skim or
low fat milk
3 oz. of water packed tuna mixed w/
1 Tbsp light mayonnaise on a whole
grainsalad
Egg rice cake
made with 2 egg whites &
1 yoke & 1 Tbsp. light mayonnaise
served on 1/2 of a whole grain
English muffin

*Contact us at dave@thefitclubnetwork.com for

information about Shakeology or with questions about the
Insanity Elite Nutrition Guide. Now DIG DEEPER!

The Fit Club Network

www.thefitclubnetwork.com