Double duty

Hey a trainer at Golds gym told me he was going to help me with this but he hasn’t gotten back to me in over a week.I am 18 currently in firefighter training.I weigh 170-175 give or take the time of day at 12% body fat and stand at a little taller than 5'11.I went through P90X twice and did it my own way a third time.After that I decided to join Golds gym start shifting through weight programs to reach a goal of 200 pounds and 10% body fat or less. I decided to do the insanity program in the mornings and mix in yoga and weights in the afternoons after Fire training (physical fitness is only on Wednesdays). Only problem is I don’t want to kill myself but still keep up the intensity and get results.In short what would your weekly plan of attack be to get to the previous mentioned goal involving insanity, yoga, and weight lifting? I do eat healthy wheat pasta, veggies, oats, eggs, lean meat, lots of water and no pop or high sugary foods.

I would recommend 4-6 weeks of intense weight training. Do some heavy lifts a few times a week-heavy squat, deadlifts, bench press, military press, pull ups. Also for your cardio during that 4-6 week period, use the step mill and spin bike. The insanity program is not going to help you to get to 200lbs. It is a great program to get in some good cardiovascular conditioning but in order to build muscle you may need to change up your cardio. Also, for flexibility, use the foam roller instead of yoga. The foam rolling will be more effective for the purpose and function of the training that you are doing and the goals you are trying to achieve.