Protein Pancakes, Hotel Cooking, Travel Tips

Currently 9 weeks out from the 2017 Beachbody Classic and had to take a business trip out of town. Fortunately I was able to drive to this one and packed my meals and what I needed to stay on track. In this video I’ll show you how I made protein pancakes from my hotel room and give you guys some travel tips that will help you stay on track for your diet and fitness plans.
Macros on Pancakes in this video: (55p, 30c, 5f)

I’m Back!!!

Hey everyone…been a crazy 6 months…but I’m back with Beachbody.  Still getting gains and sitting at 205 lbs tonight as I make ready for contest prep soon.  I plan to compete in the Beachbody Classic again after being the 4th called out in the Top Ten last year.  I wanna get on that stage again!  To all who are still bulking I salute you!



Kristine B. Toned Up with Body Beast!

Need to take a moment to recognize and international client by way of Panama!! At the age of 56 Kristine B. decided to take up body building and she chose Body Beast as her programming. One day she stumbled across this website and reached out for help on dieting. Her goals were to lose a few lbs and to have her abs showing. Through our weekly Skype calls I was constantly reminded about what it takes to be successful. Attitude is EVERYTHING!! Kristine had limited foods and very limited equipment in Panama but did “Whatever It Takes” to get results!! So proud of this woman!!  By they way…Kristine is in the running for the next Body Beast infomercial!!

Kristin B Body Beast Transformation Body Beast ResultsKristin B Body Beast Transformation Body Beast Results 2



Winter Strength Gains

Been working hard over the winter in the weight room. About two months ago I started cutting back on calories adding in additional cardio. I’m sitting around 197 lbs right now. One of the nice things about having a power rack is the use of spotter rods. While most will think of safety added in squats, do not forget the safety it brings to incline bench press. In this way I am able to lift heavy without a spot, for if I fail I will have the spotters rods to bail me out. You can also add various attachments to a power rack such as a Dip Bar.

Weighted Dips: with 55 lb plate on Dip Belt:

New PR: 225 lbs for 10 reps.


Cheat Meal Advice

While dieting down it is common for people to think they have to give up everything. I encourage people to have a cheat meal once a week.   Notice I said Cheat Meal and not Cheat Day!!  For me it is always Saturday night and it is usually family date night or date night with MaryJane. It is mandatory to leave the house and eat somewhere…so glad we started this a year ago while prepping for the Beachbody Classic.

Here is my cheat meal from this saturday. I was down 3 lbs on the week and needed to make up some calories…plus I’m love the Monte Cristo meal so I added it to my usual steak and ribs. See…I splurge sometimes…but once and only once per week.

Sometimes I dream about this meal during the week especially if I’m low carbing it…makes it that much more satisfying. Now on the Cheat Meal it is best to limit it to 45 minutes or less and for me it takes the place of meals 5 and 6 on Saturday…so I do not eat again on the day after this meal. Also it is best to keep the Cheat Meal to night time as eating it over lunch may lead to more cheating throughout the day.

Cheat Meal 1 Dedicated Republic

Cheat Meal 2 Dedicated Republic

MaryJane’s 1 Year Transformation

So proud of this woman I am privileged to call my wife. MaryJane Broussard has been such an inspiration to our team over this past year as we all watched her go from 3 unassisted pull-ups in January to 16 unassisted pull-ups by June as she progressed from T25 to P90x3 to Body Beast. MaryJane is one of the the most consistent posters in our Team Facebook Challenge Group and her consistency is paying off!!

MaryJane P90x3 Results T25 Results Body Beast Results Transformation

MaryJane Body Beast Results Sagi KalevMaryJane P90X3 Results


Body Building Breakfast

Egg whites and oatmeal are staples of a body building diet whether one is bulking or cutting.  Now that both of my boys are old enough to be in school our morning routine has changed and in the interest of time I simply put the oatmeal and egg whites in a smoothie.

The Dedicated

  • 1 scoop of Chocolate Vegan Shakeology
  • 3/4 cup of dry oatmeal
  • 1/2 cup of frozen blue berries
  • 1 and 1/3 cup of egg whites
  • 6 oz of water
  • 1 cup of ice

Nutritional Information:
Protein: 62 grams
Carbs: 55 grams
Fat: 8 grams
Total Calories: 540

Do You Even Meal Prep?

I love all the “Do You Even” shirts and phrases being thrown around the gyms and social media…but any serious bodybuilder knows how important meal prep is to staying on target. So I have to ask the question…”Do You Even?” You’ll find that the team members making the success stories tab on this web site prepped their meals. It was all part of the plan to reach their goals. Certainly makes life easier. I made a short video to talk a little bit about the meal prep that I do, but more importantly I present some general concepts. Whether your are a Body Builder, or just someone looking to lose a few pounds, prepping your meals takes your to your results so much faster…and makes your week incredibly easy!

Body Building Meal Prep

Egg White Pancakes (Chocolate)

Over the past 3 months I have really tightened up on my diet for my bodybuilding goals. My current meal plan calls for 2 cups of egg whites and 1/2 cup of oatmeal in the morning along with a 1/2 cup of berries. So I came up with a different way to get this meal in.

Chocolate Shakeology Eggwhite Pancakes
1 scoop of Chocolate Vegan Shakeology
1/2 Cup of Oatmeal
1.5 cups of egg whites
1/4 cup of sugar free pancake syrup
1/2 cup of strawberries
1 table spoon of instance coffee

Nutritional Information:
Protein: 61 grams
Carbs: 51 grams
Fat: 7 grams
Total Calories: 511

eggwhite pancakes