Insanity work-out

[Richard]

Cheers for the advice fellas - will start to eat more.

I guess I am afraid of putting on fat instead of muscle.

 

[FantasyIreland]

Cheers for the advice fellas - will start to eat more.

I guess I am afraid of putting on fat instead of muscle.

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Maybe a better thread for you

 

[Richard]

Thanks mate.

Just a quick question, if I am looking to add lean muscle mass, would it be advised to still do carido?

 

[Paulmcfc2703]

Looking to start this specially after Easter.

Could someone send me a PM of the DVD please :)

 

[Latics Fan SJK]

The day has arrived where I am finally starting this - 6pm tonight....gulp!

Starting weight is 16st 7lbs (Yep, little fat bastard!)

9am - Breakfast: Porridge with Skimmed Milk
Noon - Lunch: Pesto Pasta with a Rocket Salad
5.30pm - Insanity Workout
7pm - Tea: Beef Medallion with Wholewheat Noodles

I know that's only 3 meals a day so would people suggest a snack around 2.30 (something like Peanut Butter on 1x Wholemeal Toast) and perhaps something similar at around 8.30pm (instead of Peanut Butter I'd have an Egg)?

Also, can someone advise on the best alternative to those £40 Protein Drinks? It's just that I can't afford to spunk that much money ATM. I've notices a few people mention Nesquick in some Skimmed Milk - will that suffice?

Cheers y'all!

 

[rick773]

If you were to make yourself a "shake" of just oatmeal and milk that's right about 20 grams of protein there , add peanut butter for a bit more and i think asda and that sell a protein powder less than 10£ for 30 servings that's another 15-20 grams you can mix in . So you'd be close to 50 grams on one of those and it'd be considerably cheaper .

Edit: forgot I came on this thread cause I'm starting tonight as well, just DL'd it again last night , need to get ready for the dudes I'm a be banging in gran canaria in June

 

[kp789]

So did what did we conclude was the best way to lose weight? I just wanna loose my belly (Not a massive one) and tone my pectorals. Ive had some good advice re: sweet treats and stuff but I want some quick intense exercise regime.

 

[FantasyIreland]

So did what did we conclude was the best way to lose weight? I just wanna loose my belly (Not a massive one) and tone my pectorals. Ive had some good advice re: sweet treats and stuff but I want some quick intense exercise regime.

Giant sets x 5 (3 exercises back to back,no rest period)

Chins - failure
pressups - failure
Squats - 50kg bar to failure<br /><br />-- 22 Apr 2013 20:49 --<br /><br />

9am - Breakfast: Porridge with Skimmed Milk
Noon - Lunch: Pesto Pasta with a Rocket Salad
5.30pm - Insanity Workout
7pm - Tea: Beef Medallion with Wholewheat Noodles

I know that's only 3 meals a day so would people suggest a snack around 2.30 (something like Peanut Butter on 1x Wholemeal Toast) and perhaps something similar at around 8.30pm (instead of Peanut Butter I'd have an Egg)?

Also, can someone advise on the best alternative to those £40 Protein Drinks? It's just that I can't afford to spunk that much money ATM. I've notices a few people mention Nesquick in some Skimmed Milk - will that suffice?

Cheers y'all!

You need more protein in there mate,especially at breakfast.

What protein shake are you talking about? I pay 45/50 quid for 5kg.

 

[Latics Fan SJK]

9am - Breakfast: Porridge with Skimmed Milk
Noon - Lunch: Pesto Pasta with a Rocket Salad
5.30pm - Insanity Workout
7pm - Tea: Beef Medallion with Wholewheat Noodles

I know that's only 3 meals a day so would people suggest a snack around 2.30 (something like Peanut Butter on 1x Wholemeal Toast) and perhaps something similar at around 8.30pm (instead of Peanut Butter I'd have an Egg)?

Also, can someone advise on the best alternative to those £40 Protein Drinks? It's just that I can't afford to spunk that much money ATM. I've notices a few people mention Nesquick in some Skimmed Milk - will that suffice?

Cheers y'all!

You need more protein in there mate,especially at breakfast.

What protein shake are you talking about? I pay 45/50 quid for 5kg.

I know I do. You can add a tall glass of 1% fat milk with Chocolate powder in & two slices of brown toast with peanut butter to the above list.

I did the 1st workout on Insanity last nite - The Fitness Test.

Conclusion? Fuck me, I'm unfit. Well tiring haha!!

Day 2:

9am: Breakfast - 2x Wholemeal Toast & 3 Egg Whites
10.30am: Snack 1 - Banana
12.30pm: Lunch - WW Bagel with Cajun Turkey, Spinach, Rocket, Light Mayo & Tomato Salsa
14.30pm: Snack 2 - 1x Apple & 1x Tangerine
17.15pm: Tall glass of 1% fat Milk with Chocolate Powder
17.30pm: Insanity Workout
19:00pm: Chorizo & Wholemeal Pitta Fatoush (Salad basically)

Does the above seem OK or do I need to tweak anything?

 

[kp789]

So did what did we conclude was the best way to lose weight? I just wanna loose my belly (Not a massive one) and tone my pectorals. Ive had some good advice re: sweet treats and stuff but I want some quick intense exercise regime.

Giant sets x 5 (3 exercises back to back,no rest period)

Chins - failure
pressups - failure
Squats - 50kg bar to failure

What is failure?

 

[Dirty Harry]

So did what did we conclude was the best way to lose weight? I just wanna loose my belly (Not a massive one) and tone my pectorals. Ive had some good advice re: sweet treats and stuff but I want some quick intense exercise regime.

Giant sets x 5 (3 exercises back to back,no rest period)

Chins - failure
pressups - failure
Squats - 50kg bar to failure

What is failure?

Are you being 'out there' with that question mate or genuinely asking lol.

To answer basically until you can perform no more concentric reps with full ROM (range of motion) unaided or without any cheating, ie jerking/body swaying etc.

 

[kp789]

Giant sets x 5 (3 exercises back to back,no rest period)

Chins - failure
pressups - failure
Squats - 50kg bar to failure

What is failure?

Are you being 'out there' with that question mate or genuinely asking lol.

To answer basically until you can perform no more concentric reps with full ROM (range of motion) unaided or without any cheating, ie jerking/body swaying etc.

Hahahahaha, I thought that when I posted it! Alright sound so 3 sets with failure reps x5 Ill do this.

 

[Dirty Harry]

Lol yeah mate, thought you'd gone all hippy on me maaan ;-)

 

[Latics Fan SJK]

Lol yeah mate, thought you'd gone all hippy on me maaan ;-)

How does my diet plan, above, appear on first glance, as I know FI made reference to needing more protein.

 

[kp789]

Lol yeah mate, thought you'd gone all hippy on me maaan ;-)

duuuuuuuuuuuuuuuuuuuuuuude

 

[Dirty Harry]

Lol yeah mate, thought you'd gone all hippy on me maaan ;-)

How does my diet plan, above, appear on first glance, as I know FI made reference to needing more protein.

Yes he right as you'd expect mate re the protein.

Given you're over 16 stone and not that tall (about 5'8"-9" at a guess ?) you should lose some weight on that for now, but if I'm being critical, you won't get optimum results.

To add to FI's comments, you seem to have typical endomorphic tendencies, as such you need (ime) to be more careful than most, lots of hidden sugars in the form of 'malto/dextrose and fructose and also not enough EFA's in that diet (I'd personally lose the chorizo), you'll get away with it for a time as it's probably a lot better than you're used to, don't forget, nothing wrong with just having breakfast, dinner, tea, supper, calories over 24 hours (and even 7 days) are more of a defining factor.

Stick with it for now but personally I'd swap the milk and nesquick to about 1/2 an hour after your workout, not a huge deal if you don't, there's data that backs up either way, just would be my personal preference, and normally glycogen levels are topped up within 24 hours anyway one pathway or another.

My advice for decent fat loss for endo's would be something like this :-

Breakfast - 3 scrambled eggs and spinach and a scoop of whey.
Dinner - Chicken fillet, veg or salad in whole meal pitta.

snack on some nuts and seeds

Train
1/2 hour later Nesquick in milk if that's what you prefer, personally I'd just have whey in water
Evening mealLean protein source from Salmon or oily fish, Poultry, small baked spud, plenty of fibrous veg.
Supper, some form of slow digesting protein, Cottage Cheese, Quark with FRESH pineapple.

Only other supps I would use would be some kind of fish oil supps if you won't eat oily fish mate.

 

[Latics Fan SJK]

Lol yeah mate, thought you'd gone all hippy on me maaan ;-)

How does my diet plan, above, appear on first glance, as I know FI made reference to needing more protein.

Yes he right as you'd expect mate re the protein.

Given you're over 16 stone and not that tall (about 5'8"-9" at a guess ?) you should lose some weight on that for now, but if I'm being critical, you won't get optimum results.

To add to FI's comments, you seem to have typical endomorphic tendencies, as such you need (ime) to be more careful than most, lots of hidden sugars in the form of 'malto/dextrose and fructose and also not enough EFA's in that diet (I'd personally lose the chorizo), you'll get away with it for a time as it's probably a lot better than you're used to, don't forget, nothing wrong with just having breakfast, dinner, tea, supper, calories over 24 hours (and even 7 days) are more of a defining factor.

Stick with it for now but personally I'd swap the milk and nesquick to about 1/2 an hour after your workout, not a huge deal if you don't, there's data that backs up either way, just would be my personal preference, and normally glycogen levels are topped up within 24 hours anyway one pathway or another.

My advice for decent fat loss for endo's would be something like this :-

Breakfast - 3 scrambled eggs and spinach and a scoop of whey.
Dinner - Chicken fillet, veg or salad in whole meal pitta.

snack on some nuts and seeds

Train
1/2 hour later Nesquick in milk if that's what you prefer, personally I'd just have whey in water
Evening mealLean protein source from Salmon or oily fish, Poultry, small baked spud, plenty of fibrous veg.
Supper, some form of slow digesting protein, Cottage Cheese, Quark with FRESH pineapple.

Only other supps I would use would be some kind of fish oil supps if you won't eat oily fish mate.

I like tinned Tuna and fresh fish like Salmon & Cod.

I don't like Cottage Cheese or Quark or any of that shite though.

 

[Dirty Harry]

OK mate, well tinned tuna and cod aren't the greatest sources of EFA's, but Salmon is sound (with skin), salmon every other day will suffice.

Pancakes, you like pancakes ?

 

[Latics Fan SJK]

OK mate, well tinned tuna and cod aren't the greatest sources of EFA's, but Salmon is sound (with skin), salmon every other day will suffice.

Pancakes, you like pancakes ?

Haha, why did I read that last sentence like you were speaking a foreign language?

Yes, pancakes I like.

 

[Dirty Harry]

Lol ok mate, 3 eggs, 3 scoops of Vanilla whey, 3 scoops of oats, teaspoon of decent PNB (ie as little sugar as possible), pinch of salt, pinch of baking soda, cap of vanilla essence blend, heat some rapeseed/evoo gently in a frying pan, pour in half the mixture, Beadle sized handful of blueberries and cook, flip over, squeeze of lemon juice and a couple of sachets/level teaspoon of 'Truvia', have that for breakfast, the other half of the mixture for supper.

Is it savoury or sweet foods that are your downfall mate ?