Insanity workout

[Montsta]

So are you saying I should or shouldn't be eating carbs?

Because I'm eating around that amount of calories with at least 3 out of the 5 eating times well balanced with carbs and proteins. Some meals I go all protein, but not usually. For instance, with my lean meats, I always eat some type of bread with them.

Well if you are trying to lose weight than certainly cutting out carbs is a good thing, but if you are trying to build muscle, carbs are every bit as important as protein. For example, when I do a cycle (like I'm on right now) I eat roughly 3400 calories a day, 300g protein, 60-80g fat, 500-600g carbs. I have gained 8.8 lbs. since I started this cycle, which will be 2 weeks ago this Saturday. It is a 12 week cycle with a 6 week PCT period, and when all is said and done I will probably gain 20-25 pounds of muscle and 8-10 pounds of fat. People often confuse "getting stronger" with "building muscle". If you are trying to lose weight, I would eat your meals that have more carbs an hour to an hour and a half before your workouts, and then again an hour after your workout. The after workout meal should also contain a sizeable amount of protein. Your body is in it's biggest anabolic state immediately following a workout, so even if your goal is more weight loss, I would drink your protein shake immediately following your insanity workout, and add some carbs (dextrose powder and/or maltodextrin is good) to it. The dextrose is a good sugar, and will then spike your insulin, which will cause your body to absorb all the carbs and protein more efficiently. Then an hour or so after your workout have a grilled chicken salad with a light dressing (like a balsamic vinegar or my personal favorite, sesame seed vinegarette) because your body is still hungry for protein but you aren't eating a lot of carbs. What a lot of people don't realize is that when you eat during your diet is every bit as important as what you eat.

Other than those two times (pre workout and post-workout) I would take the rest of your macronutrients (meaning carbs, protein, fats, etc.) and divide them by 4 and try to get it pretty even throughout the day. So if you are trying to eat 2,300 calories a day, with x amount of protein and x amount of carbs, you want that much in each meal, not just loaded up for instance at breakfast and then not be there the rest of the day. If that's hard to understand let me know because I'm writing this while also looking at purchasing contracts lol.

[theyhateme45]

For you guys that already finished the workout, are further along than myself, or just have a better idea of what's going on with calories, I have a question...

I sat down and re-figured my Harris Benedict numbers and the number seems ridiculously high. To lose weight, at 5'10", 185 lbs., the equation is telling me I have to take in 2,748 (very active) or 2,461 (moderately active) calories to lose weight.

Now, during the first 16 days of Insanity, I've been eating ~300 calories per meal 4-5 times per day. That pales in comparison to that number. And 16 days in, I'm still hovering around 2-3 lbs. lost and MAYBE 1% body fat. I would expect much bigger results if I've created that huge of a deficit.

What's going on? And what's been happening if I've only been consuming 1,500 calories a day while doing the program? Have I been burning muscle or hurting myself in anyway? This is frustrating, I feel like I've plateaued on the scale, and to a degree in my progress.

My opinion would be that you are not getting enough Calories and proteins. When doing a workout like insanity you are going to burn loads of Calories, and when you don't have the available energy sources your body will use fat and muscles. My concern would be that you are breaking down your muscles and not feeding them what they need.

If you lose muscle mass essential your metabolism will go the opposite way than you want. This is not good for long term weight loss/ maintenance.

Also I am surprised your body is not breaking down and incredibly sore doing such an intense workout with sufficient fuel/energy.

As someone else mentioned during, if weight loss is your goal you should def cut carbs your first few weeks.

Just my random .02 cents. Just over a year ago I was 205 lbs with 24% bf... just 13 months later I am 165 10% bf. It goes against our natural thinking to almost eat more when working out, but it makes a difference. There were weeks when I did not work out, but continued to lose major pounds just because of my diet.

[The Huddler]

Just jump rope. Seriously

[Proudiddy]

Well if you are trying to lose weight than certainly cutting out carbs is a good thing, but if you are trying to build muscle, carbs are every bit as important as protein. For example, when I do a cycle (like I'm on right now) I eat roughly 3400 calories a day, 300g protein, 60-80g fat, 500-600g carbs. I have gained 8.8 lbs. since I started this cycle, which will be 2 weeks ago this Saturday. It is a 12 week cycle with a 6 week PCT period, and when all is said and done I will probably gain 20-25 pounds of muscle and 8-10 pounds of fat. People often confuse "getting stronger" with "building muscle". If you are trying to lose weight, I would eat your meals that have more carbs an hour to an hour and a half before your workouts, and then again an hour after your workout. The after workout meal should also contain a sizeable amount of protein. Your body is in it's biggest anabolic state immediately following a workout, so even if your goal is more weight loss, I would drink your protein shake immediately following your insanity workout, and add some carbs (dextrose powder and/or maltodextrin is good) to it. The dextrose is a good sugar, and will then spike your insulin, which will cause your body to absorb all the carbs and protein more efficiently. Then an hour or so after your workout have a grilled chicken salad with a light dressing (like a balsamic vinegar or my personal favorite, sesame seed vinegarette) because your body is still hungry for protein but you aren't eating a lot of carbs. What a lot of people don't realize is that when you eat during your diet is every bit as important as what you eat.

Other than those two times (pre workout and post-workout) I would take the rest of your macronutrients (meaning carbs, protein, fats, etc.) and divide them by 4 and try to get it pretty even throughout the day. So if you are trying to eat 2,300 calories a day, with x amount of protein and x amount of carbs, you want that much in each meal, not just loaded up for instance at breakfast and then not be there the rest of the day. If that's hard to understand let me know because I'm writing this while also looking at purchasing contracts lol.

My opinion would be that you are not getting enough Calories and proteins. When doing a workout like insanity you are going to burn loads of Calories, and when you don't have the available energy sources your body will use fat and muscles. My concern would be that you are breaking down your muscles and not feeding them what they need.

If you lose muscle mass essential your metabolism will go the opposite way than you want. This is not good for long term weight loss/ maintenance.

Also I am surprised your body is not breaking down and incredibly sore doing such an intense workout with sufficient fuel/energy.

As someone else mentioned during, if weight loss is your goal you should def cut carbs your first few weeks.

Just my random .02 cents. Just over a year ago I was 205 lbs with 24% bf... just 13 months later I am 165 10% bf. It goes against our natural thinking to almost eat more when working out, but it makes a difference. There were weeks when I did not work out, but continued to lose major pounds just because of my diet.

Thanks guys. And yes, it does make a ton of sense. After posting that yesterday, I was just kind of like "f*ck it, I'm just gonna eat more each time and see what happens." All still healthy stuff of course, but I just decided to eat more... essentially take in more calories.

I even ate a 6" cold cut combo with extra meat on wheat before I went to sleep and when I woke up I had dropped to 184.6 or something like that.

Additionally, when I worked out yesterday, that was the best I felt during any day since I started the program.

I felt like I had energy and could push through it. Usually I have to stop and take a 3 minute break or so because my heart rate gets so high and I start to feel like I'm going to throw up. Yesterday, only thing that really stopped me was my muscles after I did push-ups to failure, lol. I still had to take breaks but not like before. And when I focused on my breathing my heart rate was fairly consistent the entire workout instead of spiking...

So, I'm thinking part of me quickly becoming exhausted during previous workouts may have been the lack of calories I've been taking in.

Great advice you guys. I consider myself somewhat knowledgeable about this stuff but far from an expert, so all your info is greatly appreciated. And theyhateme, no doubt it must've been breaking my muscles down. In the past I've done plyo programs like Vertical Jump Bible and Vertical Mastery, but I was never able to finish them. I'd do about 2-3 weeks, but I'd be so sore after workouts that I would end up needing 2 or 3 days off just so I could walk normally again and it would throw me off so bad that I'd just quit. I have some soreness with Insanity, but after eating well yesterday, it's not nearly as bad.

So, I'm guessing if I can get about 500 cal a meal, or at least in that ball park, I'll be in much better shape. I started putting fruit in my oatmeal with whey protein in the morning as well (sliced nectarines usually), so I get a good amount of protein and carbs early. I usually eat a small amount of bread (110-160 cal) every time I have a lean meat, so I think I'm pretty well balanced there.

As long as I'm not overloaded with carbs compared to my proteins, and keep them pretty even, like I mentioned above, should I still get leaner but stronger?

Like I said, I want to get down from 185 to about 160-165, and from 25% body fat to 9% (btw, great job on your accomplishment there too).

[Montsta]

Thanks guys. And yes, it does make a ton of sense. After posting that yesterday, I was just kind of like "f*ck it, I'm just gonna eat more each time and see what happens." All still healthy stuff of course, but I just decided to eat more... essentially take in more calories.

I even ate a 6" cold cut combo with extra meat on wheat before I went to sleep and when I woke up I had dropped to 184.6 or something like that.

Additionally, when I worked out yesterday, that was the best I felt during any day since I started the program.

I felt like I had energy and could push through it. Usually I have to stop and take a 3 minute break or so because my heart rate gets so high and I start to feel like I'm going to throw up. Yesterday, only thing that really stopped me was my muscles after I did push-ups to failure, lol. I still had to take breaks but not like before. And when I focused on my breathing my heart rate was fairly consistent the entire workout instead of spiking...

So, I'm thinking part of me quickly becoming exhausted during previous workouts may have been the lack of calories I've been taking in.

Great advice you guys. I consider myself somewhat knowledgeable about this stuff but far from an expert, so all your info is greatly appreciated. And theyhateme, no doubt it must've been breaking my muscles down. In the past I've done plyo programs like Vertical Jump Bible and Vertical Mastery, but I was never able to finish them. I'd do about 2-3 weeks, but I'd be so sore after workouts that I would end up needing 2 or 3 days off just so I could walk normally again and it would throw me off so bad that I'd just quit. I have some soreness with Insanity, but after eating well yesterday, it's not nearly as bad.

So, I'm guessing if I can get about 500 cal a meal, or at least in that ball park, I'll be in much better shape. I started putting fruit in my oatmeal with whey protein in the morning as well (sliced nectarines usually), so I get a good amount of protein and carbs early. I usually eat a small amount of bread (110-160 cal) every time I have a lean meat, so I think I'm pretty well balanced there.

As long as I'm not overloaded with carbs compared to my proteins, and keep them pretty even, like I mentioned above, should I still get leaner but stronger?

Like I said, I want to get down from 185 to about 160-165, and from 25% body fat to 9% (btw, great job on your accomplishment there too).

You should be fine. Keep your meals balanced for the most part (it doesn't have to be exact), but just try to eat the majority of your carbs an hour and a half or so before, and then an hour after, your insanity workout. You will have more energy to get through it that way, but your body will use up the carbs for energy instead of turning them into fat which is what will happen if you eat that stuff right before bed.

I don't have a degree in this stuff, but I have a buddy who has a degree in kinesiology(sp?) and is very smart when it comes to nutrition. I also have a friend that fights in the UFC, and his diet/workout is ridiculous.

I can also tell you from personal experience having done many steroid cycles how to grow muscle, and it sure isn't on <2500 calories per day. Like I said, P90x was a good one and I plan on doing insanity after my cycle is done late June/early July. I am 208.2 lbs. as of this morning, and I want to get up to 225-230 before cutting back down to the 210 range.

Also PD, get a Dexa Scan if you can. It's usually in the $50-$75 range, but it tells you weight, muscle and bone mass and more. I get one before every cycle so that I have tangible proof of how much muscle I've gained, and not just a guess by measuring my biceps, chest, etc. Just Google Dexa Scan North carolina and I'm sure you'll find somewhere near you that does it.

[Montsta]

Also, if your muscles are sore I suggest adding Taurine powder to your shakes. GREAT stuff for cramps and soreness, and it's dirt cheap.

[Proudiddy]

thanks for the advice again monsta! Yeah, I don't want to get diesel or anything, just lean and cut. So I think I'm on the right track... I just had to up the cal intake a little and try to keep it balanced like you said.

[Kramerica]

Good stuff, Irv. Hopefully I'll be posting some positive results here in a few weeks or so.

Ha. This was me 30 pounds ago.

Just finished my first round of Insanity today. 63 days later and down about 30 pounds. Clothes fit better. Arms, abs, and legs are stronger than they've ever been. More energy. And starting the whole program over on Tuesday. It's the best and most effective workout routine I've ever done, by a mile.

Has anyone ever tried the next phase, Asylum? I'm thinking about trying that after my next 60 days of Insanity.

[Ivan The Awesome]

almost finished with round two of this and im starting to see a six pack oh my.

starting weight: 220

weight right now: 180

God I wish I had your starting weight right now..

[Proudiddy]

Update for mine:

None. I was about 27 days in on March 15th, doing the suicide drills when I reached down, sat back up, and suddenly couldn't get all the way back up. Felt like something popped in my back, I rolled backwards and laid in the floor for about 30 minutes or so before I could finally get myself in a position to crawl to bed.

I didn't walk for about the next week. I finally was seen by the doctor at a spine center on the 27th IIRC, and he does a few quick examination things like using the reflex hammer and have me push and pull against force with my legs, twist, lean, etc. He then says I'm getting better with rest so just continue resting. He says we don't need an MRI or x-ray because people often want to know if it's muscle or disc related, but it doesn't matter, they all "heal the same and present the same symptoms." He said my reflexes and everything were great so I didn't have any nerve problems.

So, he tells me I can start jogging in two weeks, playing basketball again in 4, but then I asked about Insanity and he says I shouldn't do it again, but when I ask about weighlifting he says that's fine, just avoid military press and leg press.

Forgive me for being slightly pissed off, but how does this make any sense? I can't do Insanity according to him, but if I'm capable, I can put 500 on a barbell and squat it? lol... And I have a hard time adhering to this advice when I wasn't even given a definitive diagnosis. Biggest waste of time and money ever.

So now, over two weeks later since I initially hurt my back and I'm still having pain and don't trust it enough to plant down on my left side with all of my weight. I want to get out and run or jump rope, or just get back to Insanity, and I can't. It's depressing. Even if I didn't have the occasional pain with a misstep, I'd still be scared to go all out being that I don't know what caused this to begin with and what will make it flare up.

Sorry for the diary entry everyone, lol, but I think I'll be calling the doc again this morning and telling them I need a more thorough look (with an MRI). I just have so much uncertainty but I want to get back to being active ASAP. Initially, I thought it was a disc issue, but I'm starting to wonder if it was a muscle problem with this lingering pain.

Anyone have something similar before? Anyway, I'm hoping I get some answers with my next appointment and can get back to Insanity within the next two or three weeks.

[Zod]

Not a fan of the latest fads in fitness. P90x, insanity, cross fit, etc.

They all seem like a recipe for injury and quick burnout.

30 minutes of cardio, 30 minutes of lifting 5 days a week. Been doing it for a while now and does the trick. Small risk of injury, seen great results.

Yeah, its not as cool or exciting, but its worked for people for generations.

[Darth Biscuit]

I'm with Zod on this... I've seen some of the stuff they do in those CrossFit and Insanity workouts... for you young guys (29 and less) it's probably great... for us old guys, 35+ I've seen some stuff they do that would put me in the bed for a week. I really have to take it easy on my knees and back, so that I don't tweak things.. it's too easy to do now. Plus I don't heal nearly as fast as I used to... yes, getting old sucks. I've stayed in pretty good shape too, I can't imagine what it's like for someone at my age to START doing an exercise program when they haven't been... my advice is be really careful and get some professional guidance. You don't have to start out throwing weights around and doing 500 lb squats to get in shape.

Poudiddy, I think maybe what the Dr may be telling you is to watch out for high impact stuff, which is exactly what I'm saying... there's a big difference in squatting decent (ie reasonable) weight and doing those over the shoulder squats throwing weights around like I've seen in some of those programs. I've learned that there are certain things I just simply cannot do now... lunges kill my knees and because of my shoulders I cannot properly hold the bar on my neck to do squats anymore, so I just substitute other exercises for those and I'm good to go...

[Kramerica]

Diddy, I'm sorry to hear about your injury. Few things are more frustrating than having a nagging injury that keeps you from doing an exercise you want/need to do. I'm curious why you can't do Insanity but you can do competitive basketball and weight training. Maybe you can get another opinion elsewhere...hope you'll be able to get back in it in a couple of weeks.

[Proudiddy]

Thanks Lomez. Yeah man, I called this morning and have another appointment tomorrow. I'm hoping it will be a different doctor, but even if I get the same one I'm telling him I'd feel a lot more comfortable if he gave me an MRI so I have a complete idea of what's going on.

If NBA and NFL players can return to playing at a pro level with herniated discs or after back strains/sprains, why can't I return to Insanity once the pain has completely subsided and I've rested?

I actually found a couple threads, some on Beachbody's site where a lot of people on there said they did the program with a herniated disc and completed it. In all honesty, that's why I'm going back to the doc tomorrow because it felt like he didn't really care (b/c he didn't), and I want a definitive diagnosis.

From what I understand, you can continue your normal/high level of activity once you've rested a disc injury. So, to just nonchalantly say, "your back didn't like it, don't do it again," without even looking at whether it was muscle or disc related... That's just lazy. So, I'm hoping tomorrow I get some different answers, and I believe I will.

I've had my back lockup before in the past to where I had a hard time standing up after laying down or sitting and I had some pain once I got and walked, but I never had it to the degree it was this time (where I couldn't walk at all for days). And my previous back injuries were so infrequent, I just don't understand how that history would indicate I should never attempt it again, lol.