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:

Meal 1 (Post-WO)

Amount

Calories

Carb

Protein

Fat

Coffee (Before WO)

1/2 cup

1

0

0

0

Homemade Post-WO Drink

1 serving

300

50

20

2

Total

301

50

20

2

Meal 2 (Breakfast)

Amount

Calories

Carb

Protein

Fat

Rolled Oats

1/2 cup Dry

180

29

7

3

Blueberries

1/2c

41

11

1

0

Total

221

40

8

3

Meal 3 (Snack 1)

Amount

Calories

Carb

Protein

Fat

Sun Warrior Protein

2 Scoops

140

8

32

2

Macro Greens

1tbsp

40

6

1

2

Tropical Shakeology

1 Scoop

160

20

15

1

Frozen Berry Mix

1/2c

45

11

1

0

Banana

1

121

31

1

0

Filtered Water

24oz

0

0

0

0

Total

506

76

50

5

Meal 4 (Lunch)

Amount

Calories

Carb

Protein

Fat

Extra Firm Tofu – Baked Cubes

12oz

280

8

32

16

Brown Rice

1c cooked

216

46

6

2

Broccoli

1c cooked

30

4

1

0

Total

526=

58

39

18

Meal 5 (Snack 2)

Amount

Calories

Carb

Protein

Fat

FCD Bulking Bar

1

340

16

20

23

Total

340

16

20

23

Meal 6 (Dinner)

Amount

Calories

Carb

Protein

Fat

Mixed Salad

8

100

5

0

0

Olive Oil & Vinegar

2tbsp

150=

1

0

16

Yams

1 cup cooked

237

56

3

0

Tempeh

1/2 container

175

15

16

6

Mixed Steamed Veg

1c cooked

90

18

3

0

Total

752

95

22

22

Meal 7 (Bedtime)

Amount

Calories

Carb

Protein

Fat

Protein Shake

1 Scoop

70

4

16

1

Peanut Butter

2 Tbsp

200

6

7

16

Rice Cakes

2

80

16

2

0

Total

 

350

26

25

17

Daily Total

2996

361

184

90

Target

 

3000

375

188

83

 

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  1. Body Beast Update – Day 60 | Fit Coach Don | P90X Coach | Lose Weight and Gain Muscle | Don Preston | Team Beachbody - [...] from the last update still hold true. In fact, I started to slack on doing X2 Recovery & Mobility …

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