Over the weekend my family and I went to some local Fall Festival with the kids and my wife packed some snacks and actually a lunch for everyone (I had no idea). I completely underestimated how long the day would run as we went to a local park after the Fall Festival and we arrived about lunch time. With Body Beast and Body Building in general, you almost have to make a conscious effort to eat, even when you are not hungry. You have to feed the machine! As we were getting the food out, I discovered that she packed my 1/3 box of wheat pasta and found a bag of almonds. My wife is awesome in that she remembered to bring what I needed even though I completely forgot. So I sat there eating my 1/3 box of wheat pasta and 1/4 cup of almonds right there on the park bench. Even on the weekends you need to be a food carrier!
So every day I bring a lot of food to work for snacks, lunch, and sometimes dinner. The Book of Beast talks about being “Food Carriers,” but before we can be “Food Carriers” we must be “Food Preparers” so that is why I put this video together. It shows how little time it takes to prepare my lunches, snacks, and dinners. I’m tired of hearing excuses like “I can’t cook!” or “I don’t have time!” or whatever. If you can boil water and push a few buttons then you can eat what I am eating.
What’s the best way to improve your pullups? Basically…do more pullups! I ended up building an outdoor pullup bar in my backyard, and I decided that I would start doing pullups on it every time I walked by the pullup bar. So when I took my kids out to play, or on round of mowing the backyard I would hop of the mower and bang out a few pullups and keep on mowing. If you have a door frame pullup bar then I would suggest doing a few pullups as you walk by it. If you can’t do a pullup yet you might consider the Chin Up Max for adjustable support while doing pullups. Even if you can do pullups adding the Chin Up Max for spotting after failure will take your skill to the next level…even to Muscle Ups! You can even make this a family affair when you take your kids to the park!
Putting in the work despite a hurt shoulder. This past week I also replaced my morning protein shake with Shakeology and went up to 4000 calories, then started losing weight. I ended up grinding in oatmeal with the morning shake. So far I’m grinding 1 cup of Oatmeal with the Chocolate Banana Nutter recipe. I think I’m going to go up to 1.5 cups of oatmeal in the coming week (I have a lot of oatmeal left over from my P90x journey). I want to put on MMMMMAAAAAAAASSSSSS!!!! Down 1 lb this week despite eating like a rabid dog and taking 2 off days between the Bulk Shoulders and Bulk Chest workouts.
This video illustrates the concept of the drop set in Body Beast where you do two sets of 8 reps back to back dropping weight on your 2nd set. In this video I illustrate how I deal with getting behind in reps with the guys in the video (who are sandbagging!) and I actually fail on the drop set (2nd set of 8) and I drop weight to hit my rep goal. I also show how I mark up my worksheet to reflect the failure on the drop set.
In my 4th week of Body Beast I found my self losing 2 lbs eating close to 4000 calories per day, so I decided to add a few calories to my morning Shakeology. Basically I just follow the Chocolate Banana Nutter recipe but just add 1/2 cup of old fashioned oatmeal to it and grind it up first. I also eat two English muffins with almond butter and flax seed with this shake.
1/2 cup of oatmeal (grind)
1 scoop of Shakeology
1 Tablespoon of peanut butter
10 ounces of water
10 ounces of ice