The Body Beast program is divided into three phases.
The first is a 3 week long "Build" phase, which focuses on using synergistic muscle groups to build a solid foundation for the rest of the program. The Day 1 work out is Chest & Triceps. Nothing fancy, chest flies...chest press. Incline flies, incline flies, decline push ups. Close grip push ups. One arm tricep kick backs, dips, two hand tricep press with some in and outs thrown in for good measure. Giant sets, super sets, drop sets. I felt good through out the work out...conditioned enough to stand up to it with PLENTY of room to grow. I finished with a fantastic pump and a positive attitude about Day 2....Legs. *shudder*
This phase also emphasizes the importance of nutrition. To get big you gotta EAT big...like 3,000 calories per day per the Body Beast formula. These calories will be divided into a 25% protein, 50% carb, 25% fat ratio. The program also includes some heavy supplementing. I'll write more about those later.
Post work-out supplement shake: 1 scoop Fuel Shot, 1 scoop whey protein, 3/4c water, 1/2c unsweetened apple juice. ~360 calories.
Breakfast: 1/2c Grapenuts, 1c Almond milk, 1/4c fat free cottage cheese, 3 boiled eggs and a 1c unsweetened apple juice. ~570 calories.
Lunch: 4oz grilled tilapia, 1/2c no fat cottage cheese, 1c peas, 1c spinach, 1/2 baked potato, 1c unsweetened apple juice, 18 unsalted almonds. ~600 calories
Dinner: 1 chicken breast, 1/4c ferro, 1c unsweetened apple sauce, 1/2 baked potato, 1/2c steamed broccoli, 1c 1% milk, 1/2c sliced pineapple. ~720 calories.
After dinner snack: 1/4c Grapenuts, 1c Almond milk, 1/2c fat free cottage cheese, 12 unsalted almonds, 2 Tbsp peanut butter ~515 calories.
I'm headed to bed tired...but not overly sore. We'll see what tomorrow brings with the Legs work out...it's never been one of my favorites. Hehehe.
No comments:
Post a Comment