Saturday, February 16, 2013

Body Beast is for Women

Happy Saturday!!!  The snow is falling here in Western PA and today I am thankful that I didn't have to go out in the snow to get a workout!  I just threw on some clothes and headed to my own personal gym for a workout.  When I started working out at home 21 months ago I didn't have any equipment.  I literally set up my laptop on the desk in our basement, cleared the junk out of the way and did Insanity in the middle of the storage closet.  Over time we accumulated a new TV, gym mats, weights, bands, balls, and pull up bars.  I did pull ups with an over the door attachment for a very long time until I found the right bar!  IT wasn't pretty but it got me the results.  So not having space or equipment is just an excuse.  If you know me, I am not the excuses type of person.  You either want it or you don't!  Believe me I hear them all the time and I see right through it!  So don't even try me!  LOL

So this brings me to my real reason for writing this post!  After I finished the Reset almost 3 weeks ago I realized that my workout wasn't all that fun to me!  I felt like I leaned out way to much from the Reset and needed to put on some muscle.  I have done P90X, Insanity, P90X2 and basically every fitness program out there.  I got amazing results from Body Pump and I really love the way my body is changing.  Unfortunately I was bored.  I am the type of person that gets to week 10 and is ready to move on to something else.  I am just not one of those people that can do the same program over and over.

I have decided that Body Beast is my program of choice!  After thinking about it for quite some time I realized that the only way for someone like me to actually build sustainable muscle is to lift heavier.  I have the tendency to look very skinny instead of athletic.  I have a really fast metabolism so I am learning how to fuel my body to grow muscle.  My goal is not to be a body builder by any means but to look fit and athletic.  I enjoy lifting and that is when I see the most change in my  body!  So I ordered the BEAST which seriously came to my house in 3 days. So this week I have been giving some of the workouts a try!  It's nice to feel sore again!  It means I am working my muscles in a whole different way and I am pretty excited about it!

My official Beast start date is Monday the 18th of February but I gave a few of the workouts a try this week.

What is Body Beast?  It is 12 workouts and 3 optional workouts and an in depth nutrition plan.  The program uses dynamic set training.  You use single sets, super sets, giant sets, progressive sets, drop sets, tempo sets and more to exhaust the muscle and recruit more muscle fiber.  It sounds scary but its really not!  You really work to failure with each exercise.  There are also supplements that you can take along with the workouts but I am choosing not to take the Beast supplements.  I'm not trying to get  huge just lean muscle.  So I am going to continue my clean lifestyle but up my protein and daily calorie intake to feed my muscle.

What equipment do you need?
Dumbells, Bands, EZ Curl Bar (optional), Bench or Stability ball, Chin up bar or you can use the bands and optional jump mat.

There are two training schedules the huge beast or the Lean Beast.  I am doing the Lean Beast program!
This month is called the build phase.  This phase focuses on synergistic muscle groups, allowing you to get strong and build a foundation to work on.  Every workout uses old school bodybuilding techniques in a time efficient and intense way that's challenging and innovative.

The workouts are 6 days on, 1 day off for 2 weeks.
This is my workout schedule for this week!
Day 1:  Build Chest/Tris
Day 2:  Build Legs
Day 3:  Build Back/Bis
Day 4:  Beast Cardio and Abs
Day 5:  Build Shoulders
Day 6 Rest
Day 7 Build Chest/Tris or Tempo Chest/Tris

I also spent some time this week figuring out my allotted calories for the week!  I am aiming for 2200 calories each day.  My macronutrient ration is 50:30:20.  So 50% carbs, 30% protein, 20% fat. 
I am going to track it in and see how I am doing!  It's  a lot of food but if I don't eat the right amount of calories then I will not see the growth.
In 2 weeks I am planning on tweaking the plan if I don't feel things are going the way I want them too.

Here is my meal plan for the week!

I am incoporating some of my reset meals into my plan in addition to only consuming complex carbs from brown rice, sweet potatos, quinoa, and oatmeal.  I am staying away from simple carbs like pasta and bread!  I am keeping my shakeology and protein powder as my extra protein sources.  Nutrition is going to be the key for me!  I have a high metabolism so I have to make sure to get enough calories!

You can follow my entire journey right here on my blog! You can to see me working out in my lovely home gym and the real deal of what I will be eating!  No sugar coating things here!

At least once a week I will give an update and then post recipes that I am using during this program! 

If you are interested in receiving my support during this journey then I encourage you to contact me and we can discuss whether or not this program is for you!!!

Beast Cardio & Abs done this am!!!!


  1. Replies
    1. Thanks Erika! It's nice to see that you are back in action! congrats on the baby!

  2. Melanie, how heavy of weights do you use for this program?

    1. @Keli it varies depending on the exercise. I have up to 30 lbs weights and I have a barbell that can go up to 60 lbs. Honestly you go with as much weight as your body can handle or that you want to handle. It's funny that you posted on here bc I was thinking about you when prepping for this program. You would love it.

    2. Thanks Melanie! I was wondering if I would have to buy more weights. Looks like I would probably need to. Can you just use the Pump barbell? I could very easily buy more weights to add to it. I did a little research on Beast and I think I need to work on finishing Pump. It looks a little intense, lol. Hope it goes well for you! As always, I love seeing your meal plan!

  3. Melanie, this looks great!! Good luck! I'm currently doing Brazilian Butt Lift, but have incorporated 3 days of mainly upper body strength training in as well because I'm interested in getting stronger, especially in the upper body. The program you're going to try looks awesome, I'm definately going to follow you on this to see how it's going :-) Thank you so much for sharing...I know you got this!! Meal plan looks yummy too, I love coconut :)