Body Beast, Asylum Vol. 1+2 Hybrid!

Alright guys i have finished Asylum Vol. 2 and i loved it! i highly recommend that program to anybody that wants to take there fitness to a whole new level! That program will work you and you will be amazed what you will accomplish in those 30 days. Now you may be asking "shawn what are you doing next?" well i have met all my goals of achieving maximum performance like i wanted by going through AV2. But with that said, i leaned out a little too much and i am looking to add back on some SIZE. But i want to maintain all this performance i built too! so i release to you- My 13 Week Body Beast/ Asylum 1+2 HYBRID!

Here are my goals with this hybrid; (13 week program)
1. Maintain current weight
2. Focus on increasing size of Lats, Shoulders, traps, and rear Deltoid
3. Focus on increasing size of quads, and hamstrings
4. Maintain Top Elite Performance
5. Maintain Muscle Endurance
6. Maintain Aesthetic Physique (keeping lean, not getting bulky)

There are some notes tho i am making here tho that are some changes in some of the routines to meet my goals more, ask if you have questions.

1. Not always going to do deadlifts, except Straight leg deadlifts for legs, occasionally i will do them tho because its a good functional exercise.
Reason= i did my first round of beast with the deadlifts and while it is a very functional exercise and a size gainer. I beielve more rest needs to be implemented, deadlifts need a full week split between sessions to allow the lower back to get stronger and so you do not injure youself. The beast schedule has you doing deadlifts twice a week on average which is hard on the lower back without the proper recovery between sessions.  So i won't always do deadlifts for back workouts. Legs tho i am keeping the straight leg deadlifts because its a good move for hamstrings.
Substitution with= Weighted Pull Ups (weight in between legs)
Reason for substitution= Goal is added size to lats. weighted pull ups are one of the best exercises for this. these will be done with a slow and controlled negative movement (on the way down).

2. Each resistance workout will be finished with a final drop set of a mass gainer exercise that you just worked. (example: build chest & tris/ with a final set of incline press with heavy weight for 8 reps, then a drop set of another 8, then a 2nd drop set of as many reps till failure.)
This will make sure that i get every last stimulation for muscle growth.

3. You might notice i work abs a lot! reason being is i only train abs a maximum of 10 min at a time, so since i don't train them long, i train them more often- just a personal preference. ab workouts can be your choice, i just included my personal favorites, all ab sessions are done first to allow complete contraction of core unless it is Ab shredder that is a routine i do at the end of the normal routine because i like pushing through that one, and its more of a core routine than abs.

4. You will notice how this is a 6 day split. Usually in the past i always did a 5 day split with 2 recovery days, well i have been playing around lately and found that i like that one extra workout a week. If you feel you need more recovery- take it, if you have an active lifestyle defiantly make sure you get enough rest, I have a desk job so i am resting all day anyway so i choose to workout 6 days a week. If i feel i need more recovery then i will listen to my body but coming off of Asylum Vol. 2 I am in pretty good shape :)

5. You will also notice how Yoga is up to you. I like yoga and do it frequently, but i know many people don't so you can choose to do yoga, stretch, or just rest. All is good, i respect whatever decision you choose ;)

6. For me all workouts during the week will be at 5am or 5:30am each morning. If i don't get it done in the morning it wont get done lol. on saturday if its a cardio routine, i will just knock it out when i wake up. If it is a resistance routine, i have a pretty big breakfast, wait for 1-1 1/2 hours and then workout.

7. you will notice that there is no recovery week, just a transition week. Yep you read that right. The one thing is though that for transition weeks do lighter weights and higher reps, that will keep you moving and help you recovery more efficiently. The transition weeks you don't want to push too hard on, if you usually give a 10 for a workout only give around a 6 for that workout when its in the transition week.

Nutrition
Going from body beast and then onto a round of Asylum vol. 2 i have really figured out the calories that work for my lifestyle and body type. I will be doing 16-18 calories per pound of body weight. so for me thats 2000-2250 calories with occasionally a 2300-2400 day thrown in too spark the metabolism (gotta love treat meals :) This calorie level i have found to work great with my body and my lifestyle. If you have questions on nutrition and what you should do, just ask me. As for macros i will be sticking close to 45/35/20 (P/C/F) but that could vary depending the day, some days my be 40/40/20, some may be 45/30/25 really as long as i'm in that range i feel and look my best. below is pretty much my exact diet. now remember this is the plan that works for me. if you don't have a desk job there is no way in hell that you will survive with just this amount of food. I seriously do not live an active lifestyle at all (my daily 1 hour workout is the activity i get) so this is what WORKS FOR ME. personal note- If i was trying to gain mass i would be doing 2400-2500 a day. (around 20 calories per pound body weight)

Example Diet (Resistance day)
4:30am- Wake Up: 1 banana (with salt, and cinnamon), 1/2 tsp Suma, 1 tsp glutamine, 1 gram L-Carnitine, green tea
5:30am- Workout
6:30am- Post Workout: .25-1/2 serving Results and Recovery formula, 1/2 scoop whey protein, 1/2 tsp Suma, 1tsp glutamine.
7:00am- Breakfast: 40 grams oats, 1/2 scoop whey, 10 raw almonds 2 cups of mixed berries (i love berries!), 1 cup egg whites (spinach omelet with salsa on top), black coffee, multi vitamin, D3, Super B-Complex, Fish Oil, CLA.
11:30am- Lunch: tuna salad (1 can tuna, as many veggies as i want, 1/4 avocado, 100 grams sweet potato, 1 whole egg (soft boiled)
2:30pm- Snack: 100 grams sweet potato, 4oz chicken breasts, 1 cup broccoli, green tea
5:30pm- Snack: 1 scoop Shakeology, 1/2 scoop whey, 1/2 tsp Suma, 113g of Greek Yogurt, 1 TBSP of Natural Peanut Butter, 6 raw almonds, water, and ice.
7:30pm- Dinner: 6oz of chicken breasts, 1/4 avocado, a giant plate of veggies (as much as i want), Super B-Complex, Fish Oil, CLA, L-Carnitine, Green Tea.
10:00pm- Bed.
Estimated: 2200 calories 220g protein/ 200 grams carbs/ 50 grams fat

Example Diet (Cardio day)
4:30am- Wake Up: 2 Scoops Energy and Endurance, 1/2 tsp Suma, 1 tsp glutamine, 1 gram L-Carnitine, green tea
5:30am- Workout
6:30am- Post Workout: .25-1/2 serving Results and Recovery formula, 1/2 scoop whey protein, 1/2 tsp Suma, 1tsp glutamine.
7:00am- Breakfast: 40 grams oats, 2 cups of mixed berries, 1 cup egg whites with one whole egg (spinach omelet with salsa on top), black coffee, multi vitamin, D3, Super B-Complex, Fish Oil, CLA.
11:30am- Lunch: Chicken salad (6.5oz chicken breasts, as many veggies as i want (i am talking a ton!), 1/4 avocado.
2:30pm- Snack: 100 grams sweet potato, 1 can tuna, 1 cup broccoli, green tea
5:30pm- Snack: 1 scoop Shakeology, 1/2 scoop whey, 1/2 tsp Suma, 113g of cottage cheese, 1 TBSP of Natural Peanut Butter, 6 raw almonds, water, and ice.
7:30pm- Dinner: 8-9oz of Tilapia, 1/4 avocado, a giant plate of veggies (as much as i want), Super B-Complex, Fish Oil, CLA, L-Carnitine, Green Tea.
10:00pm- Bed.
Estimated: 2000 calories 230g protein/ 170 grams carbs/ 52 grams fat
- rest days are similar but contain less carbs*

Supplements
Here are the supplements i will be using.
- Whey Protein
- Shakeology
- Results & Recovery Formula
- Energy & Endurance
- Suma Root Powder
- Glutamine Powder
- Multi Vitamin
- D3
- Super B-Complex
- Fish Oil
- CLA
- L-Carnitine
- Green Tea

Finally we get to the program! below is the 13 week HYBRID! notice that week 13 is ALL OUT HELL! (theres a little Shaun t In Me :)
I want to here your guys feed back! let me know if you will be joining me and also join our Facebook accountability group here!
Let me know if you guys have any questions!

Beast/ Asylum 1+2 HYBRID

Week 1
Day 0- Take the Asylum Vol. 1 Athletic Performance Test and Record your results!

Mon: Build Chest & Tris/ 10 min trainer Abs

Tues: Speed & Agility

Wed: Build Back & Bis/ Beast Abs

Thurs: Build Shoulders/ Ab Shredder

Fri: Build Legs/ Power 90 Ab Ripper 200

Sat: Game Day

Sun: Yoga/ Rest/ Stretch (your choice)

Week 2

Mon: Build Chest & Tris/ 20-12 Abs (one on one video)

Tues: X Trainer

Wed: Build Back & Bis/ Beast Abs

Thurs: Bulk Shoulders/ Pure Contact

Fri: Bulk Legs/ Power 90 Ab Ripper 200

Sat: Championship + SDOT

Sun: Yoga/ Rest/ Stretch (your choice)

Week 3

Mon: Build Chest & Tris/ 10 min trainer Abs

Tues: Power Legs

Wed: Build Back & Bis/ Beast Abs

Thurs: Build Shoulders/ Ab Shredder

Fri: Build Legs/ Power 90 Ab Ripper 200

Sat: Strength

Sun: Yoga/ Rest/ Stretch (your choice)

Week 4 (Transition Week)

Mon: Beast Total Body/ Beast Abs

Tues: Back and 6 Pack/ Pure Contact

Wed: X Trainer

Thurs: Yoga/ Rest/ Stretch (your choice)

Fri: Back To Core/ Ab Shredder

Sat: Speed & Agility

Sun: Yoga/ Rest/ Stretch (your choice)

Week 5

Mon: Bulk Chest/ 20-12 Abs (one on one video)

Tues: Vertical Plyo

Wed: Bulk Back/ 10 Min Trainer Abs

Thurs: Game Day

Fri: Bulk Legs/ Power 90 Ab Ripper 200

Sat: Bulk Shoulders/ Bulk Arms

Sun: Yoga/ Rest/ Stretch (your choice)

Week 6

Mon: Bulk Chest/ Ab Shredder

Tues: Power Legs

Wed: Bulk Back/ Beast Abs

Thurs: Upper Elite

Fri: Build Legs/ Power 90 Ab Ripper 200

Sat: Build Shoulders/ Bulk Arms

Sun: Yoga/ Rest/ Stretch (your choice)

Week 7

Mon: Bulk Chest/ 10 Min Trainer Abs

Tues: Vertical Plyo

Wed: Bulk Back/ Beast Abs

Thurs: X Trainer

Fri: Bulk Legs/ Power 90 Ab Ripper 200

Sat: Build Shoulders/ Bulk Arms

Sun: Yoga/ Rest/ Stretch (your choice)

Week 8 (transition Week)

Mon: Strength

Tues: Speed & Agility

Wed: Upper Elite

Thurs: Back & 6 Pack/ Pure Contact

Fri: Beast Total Body/ Ab Shredder

Sat: Championship + SDOT

Sun: Yoga/ Rest/ Stretch (your choice)

Week 9

Mon: Build Chest and Tris/ 20-12 Abs (one on one video)

Tues: X Trainer

Wed: Build Back and Bis/ Beast Abs

Thurs: Build Shoulders/ Ab Shredder

Fri: Build Legs/ Power 90 Ab Ripper 200

Sat: Game Day

Sun: Yoga/ Rest/ Stretch (your choice)

Week 10

Mon: Bulk Chest/ Ab Shredder

Tues: Vertical Plyo

Wed: Bulk Back/ 10 Min Trainer Abs

Thurs: Speed & Agility

Fri: Bulk Legs/ Power 90 Ab Ripper 200

Sat: Bulk Shoulders/ Bulk Arms

Sun: Yoga/ Rest/ Stretch (your choice)

Week 11

Mon: Build Chest and Tris/ 20-12 Abs (one on one video)

Tues: Speed & Agility

Wed: Build Back and Bis/ Beast Abs

Thurs: Build Shoulder/ Ab Shredder

Fri: Build Legs/ Power 90 Ab Ripper 200

Sat: Championship + SDOT

Sun: Yoga/ Rest/ Stretch (your choice)

Week 12

Mon: Bulk Chest/ Ab Shredder

Tues: Power Legs

Wed: Bulk Back/ 10 Min Trainer Abs

Thurs: X Trainer

Fri: Bulk Legs/ Power 90 Ab Ripper 200

Sat: Bulk Shoulders/ Bulk Arms

Sun: Yoga/ Rest/ Stretch (your choice)

Week 13 (Last week AKA- Brutal Week! Finish Strong! AND UP YOUR CALORIES! YOU WILL NEED TOO!)

Mon: Strength

Tues: Vertical Plyo/ Overtime

Wed: Beast Total Body/ Lucky 7

Thurs: Power Legs/ Ab Shredder

Fri: Game Day/ Overtime

Sat: Championship + SDOT

Sun: Yoga/ Rest/ Stretch (your choice YOU FREAKING EARNED IT)
Final Day- Take the Asylum Vol. 1 Athletic Performance Test and Record your results! Did you improve?

Congratulations You Finished!
NOW DO A RECOVERY WEEK! and have a couple treat meals, you certainly earned it :)

The Asylum Volume 2! Order Here!

ITS HERE! for everyone that wants to order Asylum Volume 2! The Link is Below! at only around 50 bucks you cannot go wrong!

Order Asylum Volume 2 Here!

Asylum Volume 1 is what took me to a whole new level in my fitness and i am so excited to add in volume 2! These workouts will challenge you like you have never been challenged before. Before Asylum Vol 1 i thought i was in good shape, after i finished Vol. 1 i was amazed at the things i was able to do! this program is no joke and is the most intense Beachbody program to date in my opinion. Are you ready to take it to a whole new level?!?!

Do you need to do Vol 1 First?
Well in my opinion YES! Vol 1 teaches you everything you need and builds the foundation, it also comes with all the equipment that you will need for vol. 2, Now if you want to go straight to Volume 2 thats fine but you will have to buy all the equipment separately through teambeachbody.com.

Does Asylum really work? 
Here are my After pictures after 30 days in Vol. 1 last year. You tell me if it worked :)

Here's what you get with INSANITY: THE ASYLUM Volume 2:

7 new all-star workouts and more:

• X Trainer. Challenge your speed, strength, power, and agility with this action sequence that will have you swimming in a pool of sweat.
  (50 minutes)
• Upper Elite. Develop a superior upper body with Shaun's dynamic training sets—intimidating your opponents before the game even begins. (60 minutes)
• Ab Shredder. Leave your entire body trembling with this ab-torching workout. No sit-ups or crunches—just the insane shred moves of pro athletes. (20 minutes)
• Power Legs. Gain an elite competitive edge by punishing your entire lower body with this maximum muscle-recruitment workout.
  (55 minutes)
• Back & 6-Pack. Build a lean, strong center with this 360-degree workout. These core-crushing moves will help you blow past your limits. (40 minutes)
• Championship + Bonus! Fit Test (Sudden Death OT). Get ready to pursue THE ASYLUM Volume 2 Championship. And this time, get put to the Fit Test at the END! (60 minutes)
• Off-Day Stretch. Relieve your aching muscles, improve your flexibility, and refocus your mind—so you're ready to crush it in your next competition. (30 minutes)
• Agility Tutorial. Get a step-by-step breakdown of Shaun's 8 mind-twisting agility moves, so you'll be a pro when it comes time to hop in the ladder. (25 minutes)

Plus, get these game-changing tools:

• The Playbook. Map out your next 30 days of extraordinary body transformation with this step-by-step smart guide.
• Get Shredded Volume 2. Don't just train elite. EAT ELITE. Here's more of what you loved about THE ASYLUM Volume 1 meal
  planner—Shaun's favorite recipes.
• 3-Step Quick-Start Guide. This will have you jumping out of your seat to Push Play. It's the fastest way to join Shaun T and the rest of Team ASYLUM.

And even more tools to accelerate your progress:

• 30-day THE ASYLUM Volume 2 Wall Calendar. Stay committed to seeing exceptional results by crossing off each day's workout as you go.
• 60-day THE ASYLUM Volume 1/Volume 2 Hybrid Calendar. Double your championship efforts with this 60-day schedule of THE ASYLUM Volume 1/Volume 2 workouts.
• 24/7 Online Access. Chat with Shaun T and a motivating online community committed to helping you achieve excellence.

Exclusive FREE bonus workout:

• Get the free bonus workout DVD Pure Contact when you order through your Coach or Team Beachbody. A $19.95 value—yoursFREE!

30-Day Money-Back Guarantee:
Shaun's so sure you'll get elite results with INSANITY: THE ASYLUM Volume 2, he's giving you a 30-day money-back guarantee. If you're not completely satisfied for any reason, simply call Customer Service for a Return Authorization number, and return it within 30 days, and he'll give you a full refund of the purchase price, less shipping and handling, no questions asked.

Order Asylum Volume 2 Here!

Order Asylum Volume 1 Here! (if you don't have it already)

Custom Meal Plans!

Have you ever just wished you could have a special nutrition plan made that actually suits your life, your tastes, and your fitness goals? Im sure we have all tried that special diet that someone claims to be the best for all, well sad news for you all, NO ONE DIET WORKS FOR EVERYONE! Everyone has a different nutritional make up that they have already programed in your genes that you function best on, the people you see that are all developed and lean are the ones that have figured this out! If your one that struggles with your goals and it does not feel natural then you are doing something wrong. I am here to fix that problem. One of the most questions i get all the time is "WHAT DO I EAT TO GET RIPPED AND LEAN?" I always respond back that it is a process of trial and error to figure out what works. But now i have an answer that will HELP EVERYONE! Here is the deal guys i am going to build custom nutrition programs for you guys now to follow and here the best thing, it will fit your life style, It will be delicious food that fits your taste buds, and it will get you to your fitness goals- whatever that may be (lean, muscle mass, contest conditioning, or maintaining)

So What Is Required For Me To Build A Plan For You?
- 1 Simple Price of $80.00 includes everything!
- A one time payment of 80$ will include everything you need and includes, a custom guide for your nutrition based on the answers you provide to me below, email coaching so you can private email with me and i will answer all your questions, and Anytime Fausey! (have to make the purchase to see what thats all about but i promise you will love it :) just click the PayPal link below to purchase! also click the drop down and add my bonus Ab routine for only $20 (usually $30) email me at fausey14@gmail.com with any Questions too :)

Get Your Custom Complete Nutrition Program!

Custom Meal Plan! $80.00 USD Custom Meal Plan! with Personal Ab Routine! $10 OFF! $100.00 USD

What's Next After I Do That?
- Fill Out These Questions, and Email me the answers to (fausey14@gmail.com)
1. How old are you?
2. What is your weight, What is your goal weight?
3. What is your height?
4. What is your day job? what activity outside of working out do you take part in?
5. What Body Type are you? (Ectomorph, Mesomorph, or Endomorph?)
6. What is your nutrition goal geared toward right now? (Mass Building, Leaning Down, Contest Ready conditioning- this one is only to be used for a couple weeks to prepare for something special, this is not something that can be maintained overt time, or just maintaining)
7. How much variety do you like? Do you care if your eating the same thing pretty much everyday? or do you want more variety? Remember though the more variety you want the longer it will take to prep your meals.
8. How many times a day do you want to eat?
9. What Foods do you absolutely not like, and what foods do you absolutely love?
10. Are you a person that needs something to eat late at night?
11. When do ou like to have your biggest meals?
12. Do you take Shakeology?
13. What supplements do you take?
14. Do you workout? (yes this should just be taken for granted but i had to make sure :)
15. Are you overweight?
16. Does Obesity run in your family?
17. What time of day do you workout?
18. Do you want cheat meals included regularly?
19. Do you drink alcohol sometimes?
20. How tight is your budget when it comes to spending on food?
21. Are you a college student?
22. Do you have a Family?
23. Are you pretty athletic right now? or do you have some work to do?
24. What workout program are you doing?
25. Are you a decent cook lol
26. Do you have any food allergies?
27. What Kind of diet do you follow? Vegetarian, Meat eater, Vegan, Primal/ Paleo, or do you eat anything?
28. How many days a week do you workout?
29. How many rest days do you have a week?
30. Are you ready to take your Body to the next level?

Now yes i understand that was a lot of questions, and if your like me you hate filling out questions, but if you want the best results i need to know all these things to build the perfect plan for you?

Now copy and paste your answers (with the questions on it too so i don't have to look back and forth and match things up lol. and then paste it all in an email, send it to fausey14@gmail.com and make the subject say "Personalized Meal Plan" and then in the message inclue your name (full name please) and if you have one a Picture of yourself currently, like a before or after photo that was taken recently. It will take about a week to build the Program for you but once it is done the program will be sent to you. Including instructions based upon what your goals are.

So what are you waiting for? join my team, purchase something, and you can take advantage of all the knowledge i have in nutrition and reaching the best Results Possible. Also I want you guys to take before and after photos when you use my system, i want to prove that my methods work for anybody. so take a day one pic, then in 90 days take your afters, send them to me! you will then be featured in another page currently in the works called Before and After Photos Hall of Fame in Xtreme Fitness For Life! IT'S COMING SOON SO STAY TUNED! THIS WILL BE OFF THE CHART!

Peace, Fausey

My Approach To Body Beast

Many of you have been wondering how i will be approaching Body Beast, and I have been getting tons of questions on what my nutrition plan will look like and ect. so i decided i will right a blog to answer all these questions.

First of all i will answer this question i have been getting a lot lately. "Shawn i didn't think you were into the body building look. what has changed your mind about getting big?"
- that is correct that i'm not a fan of the big bulky body building look. I like being lean a lot more and i feel better being lean. with that said tho i have come to the conclusion that since i am still young my testosterone is still very high so since i am young and have great T levels I thought this would be the perfect time in my life to take advantage of that and build a little mass. I don't want to be huge, my goal is just to build a bit more mass and gain maybe 5-10 pounds of muscle.

Second question. "Shawn you will loose flexibility and core strength by doing this program won't you because it's just old fashion lifting and such?"
- If i was going to do the program the way it is laid out yes i might loose some of my functional fitness foundation i have build over the years but i will not let that happen. My approach to BB will be a little different than the laid out schedule, for one i will be doing yoga weekly and some days i will be throwing in some P90X2 workouts because i have learned to do things with that program that no other program has even come close too, so yes i will be following the BB schedule but i will add maybe Chest, Back, and Balance, X2 Chest, Shoulders, Triceps, V-Sculpt, ect sometimes. And i will be adding yoga weekly.

Third Question and the most popular one. "Shawn what are going to be your goal calorie amount, and macronutrient ratios?
- my calories will be based off 19 calories per pound of body weight, i have found that to work best for me to put on lean muscle and minimize fat gain. I will be starting off with 2400 calories with 40/40/20 ratios, i just came off a leaning down plan of 2000-2200 cals (45/35/20) so i will be gradually upping my cals as i need them. you will notice that my plan is not the exact same as the Beast schedule well that is because i don't like how the bulk phase is so much longer than the others, my goal is not to gain a bunch of fat with this program and i feel that if i follow the schedule as laid out i would put on more fat than i want, my goal is to keep body fat below 6.5% i will not allow it to get any higher. I will monitor my weight and body fat every 2 weeks too see if things need changed.

Below is the diet i will use and then in each phase up the calories, all is laid out below.

                                                                Phase 1 (build- 4 weeks)

Phase 2 (Lean Mass Build- 2 Weeks)

Phase 3 (Lean Mass Bulk- 2 Weeks) 

Phase 4 (Lean Out phase, BEAST STAGE!)

Here is the Schedule i will be going off of, starting on July 2nd.

Block 1 (Build)

Weeks 1, 3
Mon- Build: Chest/Tris/ 10 Min Abs
Tues- Build: Legs
Wed- Build: Back/Bis/ 10 Min Abs (20/12)
Thurs- Build: Shoulders
Fri-  Beast: Cardio/ Beast: Abs
Sat- Yoga X
Sunday- Off

Weeks 2, 4
Mon- Build: Chest/Tris/ 10 Min Abs
Tues- Build: Legs
Wed- Build: Back/Bis/ 10 Min Abs (20/12)
Thurs- Build: Shoulders
Fri- Beast: Total Body/ Beast: Abs
Sat- X2 Yoga
Sun- Off

Block 2 (Bulk)

Weeks 5-8
Mon- Bulk: Chest, 10 min Abs
Tues- Cardio 30-40 min (any Cardio Routine: Beast Cardio, Lucky 7, Asylum Vertical Plyo, Pure Cardio, Plyo Cardio Circuit, ect.)
Wed- Bulk: Back, Beast Abs
Thurs- Bulk: Shoulders, and Arms
Fri- Bulk Legs
Sat- Misc
Sun- Off/ Yoga/ Stretch


Block 3 (BEAST)


Weeks 9, 11
Mon- Build: Chest/ Tris/ ARX or X2 AR
Tues- Cardio (30-40 min)
Wed- Build: Back/Bis/ 8 Min Ab circuit
Thurs- Build: Shoulders/ 30 min yoga
Fri- Bulk: Legs/ 10 Min Abs
Sat- Misc
Sun- Off

Weeks 10, 12
Mon- Bulk: Chest/ Back, Killer Abs
Tues- Cardio (30-40 min)
Wed- Bulk: Arms, 8 min ab circuit
Thurs- Bulk: Shoulders/ 30 min yoga
Fri- Build: Legs/ 10 min abs
Sat- Misc
Sun- Off

There you have it! that is my plan for the BEAST, it might sound a little crazy and complex but i think it will get the job done, also i might be ordering the Tempo workouts soon and if i decide to, then i will rotate those in with phase 3 i'm not sure yet tho, i will see how i like the program first.

 If you have any questions please let me know. also if you are on my team and have bought something from me send me a message on facebook, and i will send my 5 week lean down diet plan to you guys. remember tho you have to be on my team and you have to have purchased something from me tho to get it. Im very excited to do this program and i feel it is a fantastic new tool for Beachbody's arsenal of workouts :)

Peace, Fausey

Body Beast Is Out! Order Here!

Hey everyone! Body Beast has been officially released! It came a lot earlier than expected. For all you guys wanting to gain mass this program is for you! I already placed my order. The first ones to order will be the first ones to get it. Also the price is unbeatable! just click on one of the links below and it will take you too where you can see the price and buy it. this program uses a lot of the old fashion lifting tecniques that have worked wonders for body builders in the past. I am so excited for this program! it is a whole new variety to add to my workouts. Im no doubt a P90X guy but always looking for new challenges is part of the health and fitness lifestyle. If you have any questions let me know, I really think this is going to be a great program! The 3 Packages The Base Package (Click Here) The Huge Stack Package (Click Here) The Beast Stack Package (Click Here) Here's what you get with Body Beast: 12 workouts: Build: DVDs 1-4 Lay the foundation for a huge new you. Give every muscle in your body a major pump with Super Sets and Giant Sets. Bulk: DVDs 5-9 Force Sets, Progressive Sets, Combo Sets, and Multi-Sets build on the size you gained in Phase 1. Now the focus shifts to muscular hypertrophy, the technical term for the muscle cells enlarging, bringing about explosive muscle growth. Beast: DVDs 10-12 With fat-burning cardio, relentless circuit-training, and intense core work, you'll be amazed at your increasing capacity to lift heavier weights and grow bigger, more defined muscles. You'll also get these valuable tools: The Book of Beast. Get huge without wasting a second. This info-packed program guide gives you tips on proper form and safety, explains the science behind growing your muscles, breaks down the nutrition you need to reach your goals, and even boosts your motivation. "How to Eat Like a Beast" Eating Plan. Exceptional bodies are made in the kitchen. This comprehensive guide provides a calorie calculator, portion charts, food lists, and suggested supplements to help you bring out your inner Beast. 90-Day Daily Workout Calendar. We've done the work for you, so you always know which exercises to do, when. Just follow along and chart your progress. EXCLUSIVE: Order Body Beast on Team Beachbody and get a FREE workout DVD, Lucky 7. This full-body workout includes seven exercises and seven pyramids—for seven times bigger muscles. A $19.95 value, yours FREE! 90-Day Money-Back Guarantee. We're so certain you'll have great results with Body Beast, we'll give you 90 days to make sure it delivers. If you're not completely satisfied after 90 days, simply call Customer Service for a Return Authorization Number. Return the program and we'll give you a full refund of the purchase price, less shipping and handling. But keep the bonus gift just for trying Body Beast.

Your BODY BEAST workout program includes:

• 
  BEAST BASICS:
  Sagi gives you an overview of the complete Body Beast™ system, starting with basic moves and the science behind the program, and moving to two essentials of getting big—nutrition and supplementation. He wraps things up with weights, equipment, form, and safety, covering everything you need to "beast up."
• BUILD: CHEST/TRIS
  
  Focused on the muscles of your chest and triceps, a combination of Super, Giant, and Single Sets create strength and definition.
  (49 minutes)
  BUILD: SHOULDERS
  
  Focused on creating stunning deltoids.
  (38 minutes)
  BEAST: ABS
  
  Ab work is here for more than looks. A strong core helps you lift heavier weight safely and helps you improve your posture. (11 minutes)
• BUILD: LEGS
  
  Say goodbye to skinny legs. Focused on powerful quads, hamstrings, calves, and glutes. (38 minutes)
  BUILD: BACK/BIS
  
  Create that "V" shape—bigger lats, traps, rhomboids, and biceps. Get ready to pull and curl.
  (50 minutes)
• BULK: CHEST
  
  Uses Super Sets, Force Sets, Progressive Sets, Combo Sets, and Multi-Sets with an increase in resistance to help bulk your pecs. Different angles and exercises hit different fibers of the fan-shaped muscle. The addition of Progressive Sets really focuses on muscular hypertrophy.
  (30 minutes)
  BULK: BACK
  
  Uses Super Sets and Force Sets with an increase in resistance to create a massive back. The addition of Force Sets creates a focus on hypertrophy. (29 minutes)
  BULK: LEGS
  
  Progressive Sets, Force Sets, and Super Sets to help you transform chicken legs into tree trunks. 
  (40 minutes)
• BULK: SHOULDERS
  
  Super Sets and Progressive Sets that focus more on the posterior delt (or back of the shoulder), creating an even more 3-D appearance. Added weight and lower reps help pronounce the hypertrophy effect.
  (35 minutes)
  BULK: ARMS
  
  Focused training with Progressive Sets, Force Sets, and Super Sets to create huge biceps and triceps.
  (36 minutes)
  BEAST: ABS
  
  Ab work is here for more than looks. A strong core helps you lift heavier weight safely and helps you improve your posture. (11 minutes)
• BEAST: CARDIO
  
  You didn't see this workout inPumping Iron. A highly new-school performance-oriented cardio workout to not only help cut you up, but to increase your ability to get bigger. (30 minutes)
  BEAST: TOTAL BODY
  
  
  A circuit routine for your entire body. Good to have when reality sets in and you need to (*gulp*) miss a workout day or two.
  (39 minutes)

Plus, mass-building training tools:

• 
  BOOK OF BEAST. Get all the details on how to train and eat like a Beast. Includes workout descriptions, training tips, and a 3-phase eating plan complete with recipes and supplement instructions.
• 
  BODY BEAST TRAINING SCHEDULES. Track your daily workouts and push yourself HARD.
  
  

Achieving Muscle Hypertrophy the 5 Step Plan.

This post is for all you guys that have a hard time achieving Hypertrophy or in simple terms muscle growth. It is one of the most desired things we strive to achieve in our fitness lifestyle. lets face it who doesn't like to have big arms and a nice V-Cut back. Muscle growth tho is not an easy thing to achieve, and it is especially not easy for those of us that are hard gainers, i am going to provide a list of 5 steps that you can follow to help you get to your goals.

Step 1- Come up with a goal to stay motivated
the first step may seem simple but this is where a lot of people go wrong right at first and that can screw them up later on in the process. the majority of guys will set a goal of gaining 15 pounds of muscle in 3-5 months. that is just not a realistic goal to set unless you don't care that you add tons of fat too! Go to a grocery store and pick out 15 pounds of beef and imagine that distributed on your body. that is a ton of weight! a realistic goal would be 5 pounds of muscle in 3 months that might not sound like a lot but it is a great deal of muscle, and also when you have a small goal like that, the chances of gaining fat are not a lot at all and thats a great thing! so come up with a realistic goal to keep you motivated and stick to that goal do not change it. stick to the plan.

Step 2- Focus on nutrition more so than the workouts.
you might be thinking that nutrition comes second to weightlifting when gaining muscle but you could not be more wrong. Nutrition is key! to gain muscle you have to eat at a calorie surplus. you can not gain muscle while eating at a deficit, you will lean out when eating a deficit but not gain muscle. also eat 5-6 meals daily (around every 2-3 hours). so how do we determine how much calories we should eat? read this post first and it will explain how to calculate things. here is an example of a 150 pound guy that is 6 feet tall; his Daily active Burn is 2700 calories and he wants to gain mass so i add an additional 500 calorie surplus and that gives us 3200 calories that he should shoot for. after a few weeks ask yourself how you are feeling and how have the results and gains been, if you need to then you can adjust the calories accordingly, another easier way you can find your starting level is multiply your body weight by 20, it's not as accurate but it will give you an idea at least, in this case if you did the math (150 X 20) that gives you 3000 calories which is 200 calories lower than what the Harris Benedict Equation Gives you but it is still a good starter.  now the next question I'm sure you are asking yourself.......


What Macronutrients work?

-when gaining muscle carbs are your friends not the enemy. when the goal is muscle gain the body will need a high amount of carbs to fuel those heavy lifting sessions. shoot for 40-50% of your daily calories coming from good carbs. no this does not mean you can just eat whatever carbs you choose, make them healthy complex sources.

-Next is protein you may be thinking that you need a ton of protein but once again your wrong lol shoot for 1 gram at minimum of your body weight and 2 grams maximum of your body weight. a good one to follow is 1.5 grams of protein X your body weight in pounds. so a 180 pound guy would eat around 270 grams of protein, a 150 pound guy would eat around 225 grams- you get the idea. protein should be from 30-40% of your daily calories.

-Last but not least we have fat. this is where you have to be careful. as you know i am all for a diet that is higher in fats but when your taking in a high amount of carbs you cannot take in a high amount of fat at the same time or that fat will be stored as fat. you may be thinking that "but shawn i have read studies that eating fat does not mean it will turn to fat in the body" that is true if your carbs are low then yes lots of fat is fine but if carbs are high your body will be using carbs as fuel not fat. so how much fat should you have? i suggest shoot for half your body weight in grams so a 150 pound person would eat 75 grams of fat daily. keep fat from 20-30% of your daily calories.

So a typical Total for this 150 pound guy would be
3200 calories (35/45/20) (P/C/F)
280 Grams Protein
360 Grams Carbs
71 Grams Fat

Step 3- Adjust your workout schedule to your goals
so many of us are used to training hard all the time and bringing tons of intensity into every workout. well when your goal is to gain muscle you have to adjust this. when hypertrophy is your goal you can't be doing tons of cardio. you need a lot more rest also to recover properly, a good key to remember is give a muscle 48 hours to recover before you train that muscle again. here is a good layout you can sub workouts into (keeping in mind the 48 hour rule)

Monday- Resistance (upper Body)/ Abs

Tuesday- Short session of HITT Cardio (40-45 mins max) (Asylums- Speed and Agility, and Vertical Plyo work great for this, also the month one workouts of insanity achieve this too. stay away from the insanity Max workouts tho, those will shred the hard earned muscle you are working on building)

Wed- Resistance (upper Body)/ Abs

Thursday- Yoga/ Foam Rolling muscles you have worked so far this week

Friday- Resistance (lower Body)/ Abs

Saturday- Resistance (upper Body)- use this workout to work one of the same muscles you have worked already in the week, focus on the muscles that come hardest for you personally. for me i like to work my shoulders and chest 2 times weekly as i feel those need more work. this will very for everyone.

Sunday- Rest Day and Foam Rolling

Step 4- Time to make adjustments to the exercises you are doing

P90X is great! and all the exercises are great! but if your goal is muscle gain you have to intensify some things. here is a list of exercises to modify.

Pushups- Slow Count, usually when doing pushups you just go fast and don't really pause, well now you should do a 2-1-3 count. 2 on centric, 1 on isolation, and a 3 count on eccentric, what that means in simple terms is count to 3 on the way down, pause for a second, then count to 2 on the way up. If your used to doing 30-40 reps for pushups you can kiss that goodbye when doing this lol your 30-40 reps will turn into 12-18 reps when done right.

Pull Ups- Use the same format as pushups (2-1-3) (reverse because you are working as you pull up instead of down)

During all weight moves keep your weight up and shoot for 8-10 reps for all exercises.

Step 5- Recovery!

This step is so important! that so many people overlook. to gain Hypertrophy you need to recover, that means shoot for 7-8 hours of sleep every night. i understand that is difficult for some of us. i only get 6.5 to 7 hours on a really good night, but i try my best to always get as much sleep as possible and i always sleep in on the weekends to give my muscles extra recovery and make up for some of the sleep i lost during the week.

So There it is! a 5 sep plan for you to follow when gaining lean healthy mass. as always if you have any questions feel free to contact me. I always get back with my people :)

also if you liked the post and my website for that matter please share on your facebook wall. i am trying to grow this great community and i need your guys help. thanks so much!