The INFERNO Nutrition Plan
_WARNING: I DON'T RECOMMEND THIS DIET WITHOUT USING SHAKEOLOGY OR WITHOUT MY COACHING HELP. YOU MUST BE VERY CAREFUL AND PAY CLOSE ATTENTION TO YOUR FOOD INTAKE IF YOU DO, OTHERWISE, YOU COULD DO MORE HARM THAN GOOD.
This is nothing more than a modified hybrid P90X / RevAbs diet, using the Fat Shredder from P90X and the first 2 week nutrition plan from RevAbs and putting them together to make a nutrition plan for the first 2 months.
TORCH the Fat!
WARNING: This should not be done without Shakeology as a Meal Replacement at least 1 meal per day. This should not be done if you are not familiar with either the P90X or RevAbs Nutrition guides - get familiar by reviewing the 2 links above. This should not be done by Diabetics unless consulted with their doctor.
This is for people who need to drop a lot of weight and/or those who are looking to cut body fat and get ripped. Here's why the P90X nutrition plan needs to be modified: P90X is not a weight loss program, but rather a program meant to pack on muscle Losing weight is not it's primary goal, although it may be a side benefit.
The basic approach is to limit your calories to a safe level and keep your proteins and veggies up to keep the muscles healthy. We're going to start with the RevAbs approach for the first 2 weeks and limit all sugar, all salt, all dairy, all fruit, and all carbs (grains and breads).
As far as calories go, we need to create a good 1,000 calorie deficit to force the fat burn and weight loss to happen. If we're not careful, reducing our calories too much can cause some muscle loss, so it's going to be important to keep the proteins and veggies up and keep the workouts intense and using weights to continue to build the muscle.
We will definitely incorporate Shakeology, because it's definitely a key to excellent results!
Food intake for Women = 1,200 calories per day.** Phase 1 only
Food intake for Men = 1,300 calories per day.** Phase 1 only
**Note: if you're doing an extremely intense workout like P90X, Turbo Fire, Chalean Extreme, or Insanity, You may need slightly higher calories. If you feel tired, dizzy, fatigued, or experience headaches, you may need to increase protein in your meals in 100 calorie increments, and see if the discomfort subsides. (see RevAbs guide).
DO NOT EAT BELOW 1,200 CALORIES AT ANY TIME!
Foods to Eat on the Inferno Plan
50% - 35% - 15% Ratio
You are working to eat 50% Protein, 35% Vegetables, and 15% Fats.
For Example: If you are consuming 1,200 calories per day, you would eat
600 cals of proteins (approximately 150 g of protein)
420 calories of Vegetables (approx. 105 g of carbs through veggies)
180 calories of fats (approx 20 g of healthy fats)
YOU MUST CALCULATE YOUR CALORIES FOR THIS!
Many of our Challengers use Myfitnesspal.com or some use a spread sheet for calculating their calories. If so, please set your settings to show Proteins, Carbs, Fats, & Sugars. Then use the guidelines above to know where your numbers should fall. MyFitneessPal will display your total calorie intake for the day, but it will show Proteins, Carbs, Fats, and Sugars in GRAMS. So it's important to know how many grams your going for in each catagory to stay on target with the right Ratios.
Weeks 1 & 2
For the first 14 days -
No Sugar (including no recovery drink) - forces body to burn fat.
Decrease or eliminate Salt - reduces water retention.
No Dairy - helps improve digestion, reduce bloating, and clear skin.
Drink plenty of water - Drink at least 1/2 your weight in ounces of water. For example, 150 pounds = 75 oz of water per day. Feel free to increase this by 25%.
Foods to Start Eating.
Drink your Shakeology every day.
Use water, almond milk, or soy milk with Shakeology. If almond milk - use the 60 calorie non sweetened version.
Smucker's Natural Peanut Butter is fine to add to Shakeology, but only 1 TBSP.
Chocolate Shakeology or Tropical Shakeology is great for a sweet fix as well.
Snacks like Almonds are great as well to get your healthy fats.
In addition, use only foods listed on the Food List Above for catagories PROTEIN and VEGETABLES.
Natural Salsa (not in a jar), peppers, and hot sauce for a little BAM!!!
***SPECIAL NOTE ON PROTEIN SHAKES.
Protein shakes are a great SNACK item. They should not be used as a meal. Shakeology is different entirely - it's actually a meal.
Add 1 Medium apple (with skin) each day for snack - roughly 70 - 90 calories.
ONLY if needed, Add 1/2 a banana 10 minutes before an extreme workout.
Women should be at: 1280 calories per day
Men should be between: 1380 calories per day on intermediate workout.
YOU MAY EXPERIENCE A SLIGHT STALL IN WEIGHT LOSS HERE AS YOUR BODY ADJUST TO MORE CALORIES - STICK TO IT AND KEEP PUSHING HARD IN YOUR WORKOUT TO LET YOUR BODY KNOW YOU WANT TO BURN IT OFF!
Add 100 cals total of Whole grains at breakfast or lunch only (see whole grain selections in P90X food list). Hold fast to the rule: No Carbs after lunch.
Whole Grains to Eat: 100 calorie serving
Amaranth 1/2 cup
Whole grain bagel 1 small
Whole grain bread 1-2 slices
Whole grain cereal (Kashi, organic granola, multi grain Cheerios) 1/2 cup
Whole grain Couscous 1/2 cup
Whole Grain Crackers (like Triscuit - not wheat thins) 6 crackers
Whole grain English muffin 1/2 muffin
Oatmeal - whole grain oats, steel cut oats 1/2 cup
Whole grain pancakes 2 pancakes (3.6 ounces each)
Whole grain pasta 1/2 cup
Rice, brown or wild 1/2 cup
Whole wheat Tortilla 1/2 of large 10" tortilla, or 1 small tortilla
Whole grain waffles 1 waffle
Wheat berries 1/2 cup
Women should be at: 1380 calories per day
Men should be between: 1480 calories per day
Add 1 serving of Dairy - 6 oz. (greek yogurt with no added sugar and no artificial sweeteners - see Chobani yogurt). It can be the kind with fruit.
If Plain - add roughly 100 calories.
If Fruit on bottom - add roughly 140 cals and adjust your fruit intake to 1/2 (1/2 apple or Grapefruit, etc.)
Women should be at: 1480 - 1520 calories per day if on Intermediate workout.
Men should be between: 1580 - 1620 calories per day on intermediate workout.
Add another 100 cals of whole grains or Legumes & Tubers at breakfast or lunch only. No Carbs after lunch. This gives you a total of 200 calories of whole grains/ carbs in your day now. Be sure to see the whole grain list in Week 4.
At this point, you can add Legumes & Tubers toward your total 200 calories of Carbs.
Beans (kidney, black) 1/2 cup
Edamame 1/2 cup shelled
Hummus .25 oz
Lentils 1/2 cup
Peas 1/2 cup
Potato 1/2 medium
Quinoa 1/2 cup
Sweet Potato 1/2 medium
Women should be at: 1580 - 1620 calories per day if on Intermediate workout.
Men should be between: 1680 - 1720 calories per day on intermediate workout.
Weeks 7 & 8
Maintain what ya got.
By now your nutrition plan should look like this: (example of 1600 cals)
Roughly 800 calories of Protein, or 200 g
Roughly 560 cals of Total Carbs, or 140 g
Moving past the INFERNO diet:
SPECIAL NOTE: IF BY WEEK 9 YOU HAVE NOT REACHED YOUR GOAL WEIGHT OR BODY FAT %, IT'S TIME TO GET ON THE NUTRITION PLAN THAT CAME WITH YOUR BEACHBODY PROGRAM.
Use the MAX calories chart below to see where your calories need to be to keep losing weight to reach your goal. This is general - meaning - it may not work for every person. Sometimes increasing calories also helps with dropping weight.
The MAX calories shown is where you will be at the end of 8 weeks or when you hit that weight (whichever comes first) until you reach your goal weight and BF%.
These figures create a 1,000 calorie deficit in your diet to burn fat at those weights and work toward a 2 lb per week goal.
Dont Have Shakeology?
Below are some great articles from the Beachbody archive that might help you in this INFERNO Journey. Not every single tip in here works with the INFERNO at the beginning, but along the way it does.
5 Ways To Make Over Your Veggies
5 Healthy Non-Dairy Alternatives
5 Best Fats for Getting Lean
8 Ways to Fit in Healthy Eating
7 Foods to Make You Smarter
16 Pantry Essentials
9 Foods that Can Fool You
6 Foods with Hidden Sugar
Sugar Addiction Detox
8 Foods to Boost Metabolism
Low down on Artificial Sweeteners
Which is Worse - Sugar or Fat?