Body Beast Update – Wk3

So, just into my 3rd week of Body Beast, and honestly, I’m loving it. After lots of time spent focused on improving overall athletic ability, it feels good to go old school and just lift heavy weights. Looking forward to next week where the workouts change and the full-on Bulk stage begins.

The first week was a little shaky as I adjusted to a 3000 calorie intake, and ratio change to 50/25/25, but by week two I had it dialed in pretty well. Weight is up slightly, from 145.4 to 152.2 and body fat isn’t up too bad, going from 9.8% to 11.1%.

Notes so far:

1. The first week I was the most sore. I had a couple days where old injuries in my neck and back flared up, resulting in muscle knots and some spasms. Thankfully I had my rumble roller on-hand to help work these out. If you haven’t gotten one yet, do it now.
2. The warm-up and warm-down stretching leave a bit to be desired I’ve found. Starting with week 2 I spent some extra time before and after the workout to get some extra stretching in (rumble roller pre-workout!). This greatly reduced soreness (and tightness) and helped recovery (and recovery is the keep to progress!).
3. The Ab workout is ok, but nothing like the classic Ab-Ripper X. I found the best combo was to switch out ARX for Beast Abs, and include P90X2 Recovery & Mobility on Rest days.
4. For real results, you really have to commit to going heavy, and commit to doing the diet right. Eat Clean, Lift Beastly, and Go Big!

Measurements so far:

	Date	6-Aug-12	20-Aug-12
Measurements (inch)	Neck	14.75	15
	Shoulder	43	44
	Chest	38.25	39.5
	Waist	31	31.5
	Abdomen	32.5	33.5
	Hips	32.25	32.75
	Thigh	19	20.25
	Knee	14	14
	Calf	13.75	13.5
	Ankle	8.75	8.5
	bicep	11.5	11.75
	Forearm	10	10.25
	Wrist	6	6
	Waist-Hip Ratio	0.96124031	0.961832061
Body Fat	Weight	145.4	152.2
	BF %	9.8	11.1

I apologize in advance for the fuzzy pics. The lighting in my ‘dungeon’ is pretty bad!

Here’s an example of what I ate yesterday:

 

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