My 30 day :
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This is my version of the Insanity Asylum Nutrition Plan
Read below for the guidelines I did follow as well as the modifications I made to reduce my body fat from 10.3% to 7.5% in 30 days while actually gaining some muscle!
The foundation of my nutrition plan is based on the P90X nutrition and Master Your Metabolism but there were a few things that I learned from the Insanity Asylum nutrition guide that I’ve incorporated into my diet.
10 Steps in the Insanity Asylum “Get Shredded” Guide
Eat Frequently – I eat 6 meals a day (one being my post workout recovery drink & protein), basically every 3 hours Go Light at Night – this was one of the changes I incorporated into my diet, basically I made my dinners smaller and shifted more calories to the first half of the day. I also removed carbs (except veggies) from my last 2 meals of the day. Limit your portions – With eating 6 meals a day, this goes hand-in-hand but on average I ate about 400 calories per meal, 6x a day Eat Lean – this includes lean meats, fruits, veggies, healthy fats. I was already doing this pretty well but I added more healthy fats through out the day to more meals. Things such as almonds, avocados, peanut butter, etc. Carbs are cool – Chose whole gain carbs instead of white carbs – this is something I follow very strictly and but as I mentioned above, I removed carbs from my last 2 meals (with the exception of veggies and recovery drink). Avoid Dairy – The plan says to avoid dairy and I was very strictabout reducing my dairy to 1 serving a day (which was a Greek Yogurt). Hydrate – The plan recommends a minimum of 8 cups of 8 ounces of water and avoiding all juices and sodas! I drink about 14 cups of water and avoid all juices/sodas. No Alcohol – no problem! Don’t fear Fat – it says to avoid butter and cheese (which I did) but it says to eat more healthy fats. I was already eating about 2 servings of healthy fats so I increased this to about 4, while staying within the ratio of 40/40/20. I eat almonds, peanut butter, whole eggs and avocados daily. Supplements – it recommends recovery drink for post workout recovery and Shakeology, which I take religiously.
So of the 10 steps, I followed them pretty closely and was doing so previous to Asylum, which set up my body to start shredding fat. The big changes I incorporated Asylum were #2 and #9.
How many calories should I eat during Insanity Asylum?
This is where I really disagreed with the Asylum nutrition guide for my body and goals: How many calories to eat. First, I like how the Asylum nutrition guide makes it very simple to calculate calories:
- 150 pounds or less – for those trying to lose weight, eat 1,500 calories a day
