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) 0 Height (inches) 0 Age 0 Total 655 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 1.2 1.38 1.55 1.7 1.9 Category Sedentary Lightly Active Moderately Active Very Active Extremely Active Enter activity factor Total Step 3 - Adjust Calories for Goal Men's Equation Weight Loss (subtract 500) Weight Maintenance Weight Gain (add 300) Enter Selection Here Total Calories Required Caloric Value of Each Meal Women's Equation Weight Loss (subtract 500) Weight Maintenance Weight Gain (add 300) Enter Selection Here Total Calories Required Caloric Value of Each Meal Little to no exercise Light exercise (1 to 3 days/week) Moderate exercise (3 to 5 days/week) Hard Exercise (6 to 7 days/week) Hard daily exercise and/or physical job 0.0 0

*If you are following Insanity, then you are either very active or extremely active

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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 Pasta w/veggies & Steamed Carrots Turkey BLT Smoothie Sandwich Feta & Cauliflower Chicken Stir-Fry Turkey Lettuce Fruit & Cottage Black Bean Soup & w/ Broccoli, Peak Performance Bar or Results & Recovery Formula Post Workout Wrap & Bean 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)

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Insanity Elite Nutrition Guide

Food Blocks
100 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 200 Calorie Food Blocks 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 & wholelow fatrice cake w/ 1 Tbsp 1 1 oz. grain cheese natural peanut butter or almond butter and 1/2 sliced apple 1 cup nonfat vanilla yogurt w/ 2 Tbsp Grape wholeor other high-fiber cereal 1 cup Nuts grain high-fiber 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 grain rice cake with 2 egg whites & Egg salad made 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!

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