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!!
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.
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.
Tracking your measurements along with your weight really helps you see the entire picture of how your body is changing. It also shows you any imbalances you might have. Click the image below to download this worksheet, which allows for 16 weeks of measurement changes on one worksheet. Download Here!
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!!
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.
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!
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
Today is a great day for some recognition. Aaron Cochran, welcome to the 50 lb club!!!! 50 lbs GAINED!!! 128lbs when we met last year. Now sitting at 178 headed to 185. So proud of this guy…never seen anyone work harder…EVER. I would consider Aaron the drum beater of the Dedicated Republic…dude always get’s in the workout…if you guys only knew how much he had to eat. I love meeting the DR team members in person, and we got to hangout in Vegas at the annual coach conference, where Aaron got to meet the Beast himself…Sagi Kalev!
I must say my wife and I have really been putting in the time in the gym. I have to give her a special shout out for becocming one of the P90X3 Coach Success Story contest winners and she’ll be in the VIP section during one of Tony’s morning group workouts. It’s so surreal now…as she inspired me to start P90X in the first place…now we both are official success stories for P90X!
If you are going to summit drop by and say hi as she is now up to 15 pullups!!! My original motivation for stepping up my fitness was to enter the Beachbody Classic but unfortunately I will not be able to make that event. I am however progressing with my fitness as if I am competing learning so much in the process. I attribute 100% of my success so far to a solid plan and CONSISTENCY!! I have been prepping my meals over the last two months with an additional cardio schedule added to my weight routine. The result is what you see below. I am weighing in at 188 lbs yet my arms are 17 inches. Diet is everything and also the most overlooked item in fitness. Yes you lift…but Do You Even Mealprep?
If you need help with motivation, meal prep, or a routine, or just do not know where to start I would encourage you to add and connect with me on Facebook, use the contact form on this website, or send me an e-mail to robert@DedicatedRepublic.com and let’s just start the conversation. We love what we do.