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DonnieUtah

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About DonnieUtah

  • Birthday 03/12/1976

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  1. Hey all, For those who've been following along, I wanted to post final results of my extended Body Beast program. **Note: Full detail and extra pics here: http://www.fitcoachdon.com/body-beast-wrap-up/ 140 days. That’s right, 140 and Done. Yes, the program schedule is for 90 days, but after the first 40, I realized two things, 1) Thanksgiving would not be a whole lot of fun on the current schedule, and 2) if I really wanted to hit my goal of 175lb, I would need more quality time with the Sagi and the crew. So, I revised the schedule to cycle in two additional, shortened Build and Bulk cycles, before finishing with the regular Beast phase. I can honestly say it’s worked out perfectly. What are the results you ask? Exactly what I was shooting for, but more on that below. What is even more important is what I learned during the program. I’ve been researching and experimenting with diet, as well as incorporating my NASM studies, with focus on movement and form. This program really does have a strong scientific core, and is truly effective in execution. It’s not may programs that I will fully endorse, but this is one of them. There’s a reason P90X has been around for over 10 years now and still going strong. It’s the simple fact that it works. Body Beast falls into that same category. Also just like P90X, you can modify as needed to achieve your personal goals. Of course, no matter what program you choose, you have to do the work to see results. Body Beast is no different, and while it works, you will only get out of it what you put into it. It’s the choices you make on a daily basis, the time you invest, and the dedication to staying on track that enable you to reach your true potential. Thankfully I had The Fokust Life Collective, and the Body Beast Challenge Group to help keep me motivated and accountable through the entire program. A big shout out to my brothers and sisters who keep me going strong!! Results Okay, time for the fun part, the results. Goals: 160lb, 10% bf Strength increase of 20% Actuals: 159.1lb, 10.7% Strength increase of 35% I tell ya, by the time I finished my final Bulk phase, I was SO SICK of eating. It was like a second job. Spreading it out to 8-9 meals a day helped quite a bit. But, I understand that I have a classic hard gainer ectomorph body type, so I knew that I would need to get serious with nutrition, both during the bulking period and during the cutting period (to ensure I don’t lose all that hard-earned mass). Last summer I spent a lot of time training for and running triathlons, and had a blast doing it. Unfortunately, this also meant I wasn’t exactly ‘built’. While I was putting in some good times and distances, I had dropped down to 145lb and strength, especially in my upper body, had dropping off considerably. My goals for next summer still include some triathlons, but not as many. I plan to spend more time climbing and hiking this year, and want to reach a solid 160lb, 10% bf. So, for this program I set that as my final goal, due by Christmas. This would require a heavy Bulking phase goal of 175lb, +/- 18% bf. I’m happy to report, I’ve done it! Still a bit of lower belly pudge that I’ve had trouble getting rid of since high school, but I expected that, and already have lined up a strength/cardio program starting 12/31 which should take care of that by the end of February. http://www.fitcoachdon.com/wp-content/uploads/2012/12/Progress_Back-Arms_122212.jpg
  2. Nice work Jesse! Personally I don't like the Build: Legs program as much, but that's only because it kicks my ass (Bulgarian squats, ouch!! ), but that just makes me push harder. Into the Beast phase now and cut my calories down to 2000, which is really weird to get used to again after 100+ days bulking at 3800, but it's really nice to drop all that tofu/processed stuff, and go back to more fresh, raw nutrients. Swapping ratios (went from 20/50/20 to 50/20/30 Protein/Carb/Fat) made me feel really weak for about a week, but on second week I've dropped 8lbs and weights are back up to max bulk again. 2 more weeks to go!
  3. Ha, yea I'm on the TNL page too. Too funny! Where you in Santa Monica for the certification training? I've got family down there and plan to head down one of these days to finish that up. Loving the recipes. Keep 'em coming!
  4. Hi all, So I'm now 112 days into the Body Beast program, and I gotta say, I'm loving it. Posted up my results today, and just had to bust out the Vegan BB shirt and represent! http://www.fitcoachdon.com/wp-content/uploads/2012/11/P1020429_sm-150x150.jpg 112 days. Yep, 112 days done and 28 left to go. A bit more than the 90 days the program originally calls for, but as I detailed in my last update I made some slight modifications to the schedule and I couldn't be happier with how it's gone. Today starts the first day of the final "Beast Phase" of the program, which also means I can finally cut my calorie count down to a more manageable 2000 calories. I was getting really tired of eating so much. It's been like a second job, but worth it! As you can see from the numbers and progress pics, there's been a bit of a size increase. All that running, swimming and biking last summer slimmed me down a lot more than I realized! Strength is also improved in all areas, and thanks to my favorite new friend Jenny, my back issues have cleared, allowing me to push even harder. You can see in the October progress pics how inflamed my lower and middle traps were, as well as how out of alignment my shoulders were. I really wasn't sure if I'd actually hit my goal bulking weight of 175, but timing the final week in line with Thanksgiving worked out perfectly, helping me juuust make it on the last possible day. Thankfully I also have the support of my brothers and sisters in The Collective and Body Beast Challenge Group to help keep me motivated. Oh, and did I mention that I've done all this fueled only by plants? Yea, us all vegans are all scrawny and feeble... What's next? Full on Beast Mode time. Calories down to 2000, with Protein/Carb/Fat ratios switched to 40/30/30, and resetting to Intermittent Fasting diet principles. I'll be eating from 12pm-8pm daily, with workouts at 6am and a serving of BCAAs post workout to help with recovery. http://www.fitcoachdon.com/wp-content/uploads/2012/11/Progress_Back-Arms_112512.png More pics and measurements in my blog post here: http://www.fitcoachdon.com/body-beast-update-day-112/
  5. How's it going Jessie? Did you make it through Thanksgiving week? Just posted my results after 112 days. This program works! http://www.fitcoachdon.com/body-beast-update-day-112/
  6. Nice work Jessie! I've been doing Body Beast as well, and loving it. Started 8/6/12, and modified the schedule a bit to maximize the bulk before the end of the year. So far up 23lb, with only 2lb left to hit goal weight before "Beast" Phase starts next week. Gains are noticeable enough that I'm getting quite a few comments at work, and had to buy some larger shirts. Keep up the good work, I'm sure you'll love the results! -Don
  7. Happy to report after some tweaks to the diet I have hit 166lb. Less than 10lb away from my bulking goal! Thanks very much for the feedback. I'll be working to incorporate more of into my program going forward.
  8. Thanks very much for the feedback! The program below looks pretty solid, though with a bit more equipment than I have access to. Still, I'll see what I can do to modify. Rather than race through, I've been pausing to work a bit slower through most of the sets, pushing for failure and lengthening the recovery time a bit to balance. Whole workout usually takes about 45-60min. As far as diet goes, would you suggest continuing at 3000 cals? I bumped up to 3600 the last two days, which now I don't feel as hungry as often.
  9. Sure thing. I'm doing a round of Body Beast, started on 8/6. Little to no cardio after week 3, no machines. Just dumbbells and bar weights, going as heavy as I can to complete the rep set. Full exhaustion by the end of the workout, and each week weight has been steadily improving. So, strength is definitely improving and I've been happy with the progress. I've always been a hard-gainer though, and 160 seems to be my body's wall. Week 1-3: Chest/Tris Legs Back/Bis Shoulders Cardio/Abs Rest Week 4-9: Chest Legs Back Arms Shoulders Rest Full schedule can be viewed here: http://images.beachbody.com/pdf/bodybeast/BEAST_worksheet.pdf
  10. Alo all! Been steadily gaining weight for the last two months, up from 145 to 160/161lb, but seem to have hit the same old wall again. I really have a hard time getting past the 160 mark. I've been taking in 3000 calories, at 50%/25%/25% Carb/Protein/Fat spread across 6 meals, and it's been doing the job until now. I'm considering bumping the calories up to 3600 to see if I can jump-start the growth again. I've posted an example sheet Here showing a daily breakdown. I follow it pretty closely, with only a few minor tweaks through the week. Thoughts? Thank you! Don
  11. Thanks all for the welcome! Thanks for the tips, and hopefully will be able to meet up with some of the locals. I'm a recovering CrossFitter as well, but with two little ones full time I've learned to find ways to motivate myself to workout at home, because otherwise it wouldn't happen. Week 3 results are posted (http://www.fitcoachdon.com/body-beast-update-wk3/) and half way through week 5 right now. Loving it so far!
  12. Welcome Dan! New to this forum myself, but not to P90X. I've completed a few X and X2 rounds now, all vegan, and have been super happy with the results. The flexibility available in the routine is one of the best parts of it. Right now I'm on week 5 of the Body Beast program and loving it. I've got the ecornell course on my wish list as well. I'm currently working to finish up my P90X certification right now though.
  13. Hello all! I've been lurking around these forums for a bit, and finally joined up after seeing the high quality of people around here. Pretty impressed with the positive atmosphere and support. As for myself, played lacrosse at a fairly high level for a number of years before injuries and other non-healthy life events took me down. Been fighting to get my mental and physical health back for the last couple of years and loving the new me. I've been vegan for a bit of a year now and can't think of any reason to ever go back. Making solid gains these days, resolving the injuries and making steady progress toward the goals I've set for myself over the next few years! Over the last two years I've complete a few rounds of P90x, P90x2, Insanity and just starting my second month of Body Beast and LOVING IT! -Don
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