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Insanity The Asylum Get Shredded Plan
Nutrition Guide Made Easy
Original Title: Insanity the Asylum Get Shredded Plan Nutrition Guide Made Easy
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GET SHREDDED
The Principles and Guidelines!
The 10 Principles of the GET SHREDDED plan
1 - Eat Frequently - at least 5 meals a day
2 - Go Light At Night - tapering calories throughout the day
3 - Limit Your Portions - or just co unt your calories
4 - Eat L ean - lean protein, fruits, vegetables and healthy fats
5 - Carbs Are Cool - whole grains instead of process ed white carbs and NEVER in the last 2 meals of the day
6 - Avoid Dairy - cheese, butter and other dairy products
7 - Hydrate! - minimum of 64 oz of water a day
8 - Limit Alcohol - avoid alcohol for at least the first 2 weeks
9 - Don't Fear Fat - monosaturated fat that is found in avocados and nuts
10 - Supplements - Don't forget the Results and Recovery Formula IMMEDIATELY after the workout

Calories and Schedule

Caloric intake in INSANITY: THE ASYLUM has been simplified to 3 levels of WEIGHT LOSS depending on bodyweight
150 lbs OR LESS: 1,500 calories/day consisting of five (5) 3 00 calorie meals
150-200 lbs: 1,800 calories/day consisting of five (5) c alorie tapering meals, 500, 400, 300, 300, 300
200 lbs OR MORE: 2,100 calories/day consisting of six (6) calorie tapering meals, 500, 400, 300, 300 , 300, 300

Meal #1 300
Meal #2 300 Bodyweight <<<Enter bodyweight here!
Meal #3 300
Meal #4 300
Meal #5 300 OTAL CALORIES 1500
Meal #6 N/A

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GET SHREDDED
Start Eating!
Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6
~500 calories* ~400 calories* (vegetable based) 200lbs+

Scrambled Egg Coco-Loco Shake,

Copped Chicken Roast Chicken with
Whites with a Sashimi and Salad Vegetable Salad Shakeology or Meal
Salad Vegetable Puree
Baked Potato Options 4 or 5

Coco-Loco Shake,
Poached Egs over Grilled Chicken Pita Toasted Pecan and Vegetable Egg
DIY Salad Shakeology or Meal
Lemon Spinach Pizza Beet Salad White Omelet
Options 4 or 5

Sweet Potato Hash Grilled Fish Taco Grilled Corn, Chermoula Tofu, Coco-Loco Shake,
with Crispy Turkey DIY "Granola" with Cabbage Citrus Poblano and Eggplant and Red Shakeology or Meal
Bacon Slaw# Tomato Salad Pepper Skewer Options 4 or 5
Mixed Green Salad Poached Halibut
Coco-Loco Shake,
Avocado Tuna with Grapefruit, with Wilted Greens
Garden Frittata Quinoa Salad Shakeology or Meal
Salad Avocado and Red and Shredded
Meal 1 Meal 2 Meal 3 M eal 4 Meal 5 Options
Meal46or 5
Onion Carrot
~500 calories* ~400 calories* (vegetable based) 5-spice Turkey 200lbs+

Scrambled Egg
Lentil Hummus with
Copped Chicken
You're Reading a Preview
Spicy Start
Chicken Eating!
Raw Mushroom
Breast with
Roast Chicken
Coco-Loco Shake,
Coco-Loco Shake,
with Shakeology or Meal
Kasha "Oatmeal" Crisp Romaine Cranberry Relish
Whites with a SaSummer
shimi and Sa
Roll#lad Ve getable Salad
Salad Shakeology or Meal
Salad
Hearts Vegetable Puree
and Steamed Options 4 or 5
Baked Potato Options 4 or 5
Upload your documents to download. Brussels Sprouts

Poached Egs over Grilled Chicken Pita Seared Tuna with Toasted Pecan and Charred Sirloin
Vegetable Eggwith Coco-Loco Shake,
DIY Salad
White Bean Yellow Green Shakeology or Meal
Whiteand
Lemon Spinach Pizza
Vinagrette OR Beet Salad Omelet
Zucchini Salad Options 4 or 5

*The
Sweet 400 and 500
Potato Hashcalorie meals are higher in carbohydrates
Grilled Fish Taco AND have modifications
Grilled Corn, to make them
Chermoula ~300 Coco-Loco
Tofu, calories. Shake,
#These meals
with Crispy include a DIY
Turkey starch,
"Granola" Become a Scribd member for full access. Your
for weight with
loss,Cabbage
limit starches
Citrusto 3 times a week.
Poblano and Eggplant and Red Shakeology or Meal
Bacon Slaw# Tomato Salad Pepper Skewer Options 4 or 5
first 30 daysMixed
areGreen
free.Salad Poached Halibut
Coco-Loco Shake,
Avocado Tuna with Grapefruit, with Wilted Greens
Garden Frittata Quinoa Salad Shakeology or Meal
Salad Avocado and Red and Shredded
Options 4 or 5
Onion Carrot
Continue for Free 5-spice Turkey
Lentil Hummus with Breast with Coco-Loco Shake,
Spicy Chicken Raw Mushroom
Kasha "Oatmeal" Crisp Romaine Cranberry Relish Shakeology or Meal
Summer Roll# Salad
Hearts and Steamed Options 4 or 5

GET SHREDDED
Brussels Sprouts

Seared Tuna with Charred Sirloin with

White Bean Yellow and Green
Vinagrette Zucchini Salad

*The 400 and 500 calorie meals are higher in carbohydrates AND have modifications to make them ~300 calories.
#These meals include a starch, for weight loss, limit starches to 3 times a week.

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RESULTS@CoachWoot.com

GET SHREDDED
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Food Substitutions
RESULTS@CoachWoot.com

Fruits: All of the following are 1 single serving of fruit and may be interchanged as desired
1/2 banana 1/2 papaya 1 cup melon chunks
2 small plums 2 kiwis 1/2 mango
1 peach 1 apple 15-20 cherries
1 cup berries 15-20 grapes 1 pear
1/2 cup pineapple chunks 1 orange

Vegetables: All of the following are 1 single serving of vegetables and may be interchanged as desired
1 cup cooked broccoli (2 cups raw) 1 cup sliced cucumber 1 cup cooked grean beans
1 cup cooked spinach (2 cups raw) 1 cups cooked zucchini 3/4 cup cooked pea pods
1/3 cup corn or 1 ear corn on the cob 3 cups salad greens 1 whole tomato or 14 cherry tomatoes
1/3 cup cooked peas 12 asparagus spears 1 cup steamed brussels sprouts
1 cup cooked mushrooms (2 cups raw) 1 cup steamed bell pepper (2 cups raw)

Proteins:
Food in meal plan May substitute with
1 oz chicken, turkey or tuna 1 oz tofu, shrimp or white fish 1/2 oz nuts
Fruits: All of the following are 1 single serving3/4 oof z lfruit
ean andred m mayeat be interchanged as desired 1 egg or 3 egg whites
1/2 banana
2 small plums
1/o
1/4 You're Reading a Preview
2zpla
2 k iw
ep
Food
cup
aanypaork tenderloin
is beans Substitutions
(dcoun
1 pom
1/2 mango
t exlocneecdhu2nfkusll eggs per day)

1opzeaschhrimp or white fish 1a opz ptluena turkey, tofu or chicken 15/2-2o0z cnhuetrsries
1 cup berries 3
1/54-2o0z glerap nersed meat 1/p4ecaurp beans
1/2 cup pineapple chunks Upload your documents to download.
1o egg
ranor ge 3 egg whites 1 oz lean pork tenderloin
(do not exceed 2 full eggs per day)
1 egg
Vegetables: 1.serving
All of the following are 1 single 5 oz tunof a, vegetables
turkey, tofuand , chmay
ickenbe , interchanged
1/3 cup as beadesired
ns
1 cup cooked broccoli (2 cups raw) w
1 hciute
p fsilsih
ceodr csuhcruimmpber OR 3
1e cugp
g cwohoikteesd grean beans
1 cup cooked spinach (2 cups raw) 1 couzpssalcm ookneo drzoutchcehrin"ifatty" fish (d
3/o4c nuopt ecxc
ooekeedd 2pefu
allpeogdgss per day)
1/3 cup corn or 1 ear corn on the cob 1.5
3 cuozps lean
saladpork greetenderloin
ns 1 whole tomato or 14 cherry tomatoes
1/o
3zcluep ancoro
ek
demd epaetas Become a Scribd member for full access. Your
1.25aoszpa turang
au , stusrpkeeayr,stofu, chicken, 1/c3ucpuspte baemanesd brussels sprouts
1 cup cooked mushrooms (2 cups raw) w 1 hcup
ite fst iseam
h ored shrbe imllppepper (2 cups raw) 3 egg whites
first 30 days are free.
1 oz salmon or other "fatty" fish (do not exceed 2 full eggs per day)
Proteins: 1.5 oz lean pork tenderloin
Food in meal plan May substitute with
Breads/Starch:
1 oz chicken, turkey or tuna 1 oz tofu, shrimp or white fish 1/2 oz nuts
Food in meal plan
1/2 of a 6-inch whole wheat pita
May
3/4 osubstitute
1 solzicleeawnho
Continue for Free
z lean redwith meat
ploerkwtheenadtebrrlo eiand
1 egg or 3 egg whites
1
(dsomnaoltl wexhcoele-dg2
rafiu
nllde ingngesr preorll day)
1 whole
1/4 cup beans wheat English muffin
1solzicseho
rifm
wpholrewwhhiteeaftisbhread 1 somza tullnw ahto
ulrek-egyr,aitn ofduinonr ecrhricokllen 1/2 oz f anu6t-sinch whole wheat pita
(about 100 calories per slice) 1/w
3 4 hoozlelew anheraetdEm ng elaist h muffin 1/24 cup w behaonles-grain cereal,

GET SHREDDED
1/egg
3 cuor p o3f b rowwhites
egg n rice nooz
1 sulean
gar apork ddedtenderloin
1/3 cup brown rice 1/2 not
(do cup exceed
whole-g2rafull in peggs
asta peror cday)
ouscous 1 slice whole wheat bread
1 egg 1.5smaloz ltubn ake
a, d turpkota
eyto, toorfusw, cheeictke pn
ota
, to 1/3
1/3 ccupup b coo
eakensd barley
2/3
whitcupe fish green
or shpeas rimp 3 egg whites
1 small baked potato 1b ozakseal dm sowneeotr pooth taetro "fatty" fish 1
(d/3
o cnuopt ecxc
ooekeedd 2bafu
rllleyeggs per day)
1 /3 oz
1.5 cuplean of bpork
rowntenderloin
rice 1 slice whole-grain bread
1 oz lean red meat 1/2
1.5 ocz uptuwh naole-
, turgrain
key, tpast ofu,ach orick cousc
en, ous 1/3 wh cole
up bweheatans English muffin
white fish or shrimp 3 egg whites
Miscellaneous: 1 oz salmon or other "fatty" fish (do not exceed 2 full eggs per day)
Food in meal plan May
1.5 oz substitute
lean pork with
tenderloin
1/3 avocado 1/2 oz nuts 1 tbsp olive oil 1 tbsp peanut butter
Breads/Starch:
Food in meal plan May substitute with
1/2 of a 6-inch whole wheat pita 1 slice whole wheat bread 1 small whole-grain dinner roll
1 whole wheat English muffin
1 slice of whole wheat bread 1 small whole-grain dinner roll 1/2 of a 6-inch whole wheat pita
(about 100 calories per slice) 1 whole wheat English muffin 1/2 cup whole-grain cereal,
1/3 cup of brown rice no sugar added
1/3 cup brown rice 1/2 cup whole-grain pasta or couscous 1 slice whole wheat bread
1 small baked potato or sweet potato 1/3 cup cooked barley
2/3 cup green peas
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1 small baked potato 1 bake d sweet potato
RESULTS@CoachWoot.com 1/3 cup cooked barley
1/3 cup of brown rice 1 slice whole-grain bread
1/2 cup whole-grain pasta or couscous 1 whole wheat English muffin

Miscellaneous:
Food in meal plan May substitute with
1/3 avocado 1/2 oz nuts 1 tbsp olive oil 1 tbsp peanut butter

Reward Your Curiosity

Everything you want to read.
Anytime. Anywhere. Any device.
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RESULTS@CoachWoot.com

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