Tag Archives for " body beast "

Jan 17

Body Beast Grocery List

Ever since I released my most recent Body Beast results, I’ve been getting a ton of emails and messages about the nutrition plan that I followed while going through the program. Below I’m going to talk about my Body Beast grocery list and the macros I followed throughout my entire 3 month Body Beast journey.

First let’s talk about the macros. I’m 5’7″ and took in around 3,000 calories per day for the first 2 months. I also took in a fat/carb/protein ratio of 30/40/30 during that time span. Really, that’s just % of total calories of each. For example, 40% of my calories came from carbohydrates. Normally I would follow a 20/50/30 ratio, but I took in a lot more healthy fat to help with inflammation with Lyme Disease. During the last month I changed around my nutrition to lean out. In the past I have gotten excellent results from carb cycling. I would go one day of high carbs and then one day of 1 carb portion or less. This time, though, I decided to do 2-3 days of 1 or no carb portions and then 1 day of high carbs. This was very tough because my energy was very low, especially on that 3rd day of no carbs, but I got excellent results with it. In addition, I dropped my calorie intake to closer to 2,500 during that last month and added in some cardio. To keep track of your calorie intake and macros, I suggest using the My Fitness Pal app.

Now I’m going to move to my Body Beast grocery list. Before I get into it (and so I don’t have to put it before every single item listed), everything I ate was organic. The reason I choose organic is because organic food doesn’t contain chemicals, pesticides, or GMO’s. I shouldn’t have to explain by now how shitty those are for you. If you’re trying to get any type of results, you don’t want that crap in your body.

Body Beast Grocery List

  • Shakeology (whole food supplement I took daily)
  • Strawberries
  • Pineapple
  • Bananas
  • Eggs
  • Almond Butter
  • Pecans
  • Almonds
  • Brown rice pasta
  • Brown rice
  • White rice (last month only)
  • Avocado
  • Coconut Oil
  • Olive Oil
  • Frank’s Red Hot
  • Quinoa
  • Ezekiel Bread
  • Bragg’s apple cider vinegar (twice a day)
  • Bragg’s liquid aminos (for stir fry instead of soy)
  • Chicken breasts
  • Lean steak (on rare occasion)
  • Sweet potatoes
  • Green tea
  • Ground turkey & chicken
  • Oatmeal
  • Spinach
  • Brocoli
  • Carrots
  • Green beans
  • Asparagus
  • Spaghetti squash
  • Zucchini
  • Eggplant
  • Onion
  • Black beans
  • Pinto beans
  • Pasta sauce
  • Turkey bacon
  • Protein pancakes
  • Gluten-free sesame bagels
  • Mrs. Dash & Flavor God seasonings
  • Himalayan salt
  • Pepper
  • Califa Farms coconut almond milk
  • Romain lettuce
  • Swordfish
  • Salmon

Body Beast Supplement List

  • Beachbody Performance: Energize, Recover, Recharge, Hydrate, Creatine

So there you have it, my Body Beast grocery list that I used while going through the program. If you have any questions, don’t hesitate to reach out to me at Josh@JoshSpencerFitness.com. If you would like me to be your Coach, just click here!

Dec 08

Creatine With Body Beast

After just finishing up with my latest round of Body Beast and getting absolutely ridiculous results (see below), many people are messaging me over on my Facebook page and asking about the supplements I used, specifically creatine. To be honest, I’m writing this post because it’s a hell of a lot easier for me to direct people to a blog rather than writing the same response over and over again. Regardless, I’m going to explain the benefits of creatine, my personal experience with it, and the type of creatine with Body Beast that I used.


Benefits of Creatine

creatine-with-body-beastFirst, let’s talk about the benefits of creatine. There are a lot of them. For one, it increases muscle size and strength. Every single time that I use creatine I notice a significant increase in strength and size within the first month. And the longer I use it, the stronger and bigger I seem to get. I’ve done many rounds of Body Beast before without the use of creatine and the results seem to be slower than with creatine. But why? It has a lot to do with creatine’s ability to delay fatigue. To make it simple without getting into detail about ATP and ADP, basically it allows you to pump put more reps. This is something that I notice within the first week of creatine supplementation. For example, let’s say that without creatine I can bust out 15 reps doing dumbbell presses and I struggle greatly with that last rep. When I use creatine, I can usually get 2-3 more reps and those extra reps really do make a big difference in results.

In addition, when I use creatine with Body Beast I notice a drastic reduction in recovery time. Normally when I train without creatine supplementation, I am pretty sore for 3-4 days after a workout. However, with creatine the soreness only lasts a day or two at most. There have been a lot of studies that have proof to back this up. Somehow creatine reduces inflammation in the cells and recovery time.

Creatine and Water Retention

When I’m using creatine with Body Beast, I notice quite a bit of water retention. This is actually something that causes worry in a lot of people. Just last week someone messaged me about gaining something like 6 lbs in the first few weeks after starting creatine supplementation. He was worried that he was gaining fat, but that’s not the case.  What happens with creatine is that it draws water into the muscle cells. This is actually a good thing because it helps with protein synthesis, but if you’re someone worried about weight gain or loss, adding 6 lbs in a short amount of time can be alarming. For me personally, I normally gain anywhere from 4-8 lbs within my first few weeks of using creatine. If I’m trying to cut, I will stop using creatine. When I was working hard for my Body Beast results, I stopped using creatine a month and a half before I completed the program. When I use it I feel bloated quite often from the water retention and I lose some definition. If I want that “ripped” look, I stop creatine to reduce water retention and bloat. But if you start using creatine, don’t be alarmed if you gain some water weight within the first few weeks. It’s completely normal. If you want to put on some size and lean out at the same time, I suggest doing something like what I did and stopping the creatine a month or so before you take your “after” photos, especially if you’re doing a 3 month program like Body Beast.

Types of Creatine

There are many different types of creatine and I have tried most of them, but my favorite and the one I have gotten the best results with is creatine monohydrate. Some of the other forms include ethyl-ester, micronized, and kre-alkaline. When using creatine with Body Beast, my go to is monohydrate. This is also the one with the most research behind it. In addition, it’s cheap to purchase. However, you do have to be careful about which brand of creatine monohydrate you use. Some brands are lower quality than others. I use the Performance Line Creatine from Beachbody because I know it’s made with great quality, just like all of their other products.

Loading Phase

There are a lot of different opinions on whether or not you should do a “loading phase,” but personally I don’t see a big reason to, especially if you use creatine monohydrate. I have done it both ways, doing a week long loading phase and not doing one at all and personally, I haven’t noticed any difference between the two options. What is a loading phase? It’s when you increase the amount of creatine you take for 7-10 days and then decrease to a maintenance dose. The theory is that loading saturates the muscle cells with creatine stores. When I do “load,” I take 10g of creatine for a week and then decrease to 5g. For this past round of Body Beast, I did not do a loading phase and just started using 5g daily.

When & How to Take Creatine

Again, there is a lot of different opinions on when and how to take creatine monohydrate. All I can do is share what I have found most effective. The big debate is whether to take it before or after the workout. I have tried it both ways and have even taken 2.5g before the workout and 2.5g after the workout. When using creatine with Body Beast during this past round, though, I took it before my workout. Something that I have always been taught and read up on through various research is that the creatine should be taken with some sort of simple sugar, such as grape juice. The theory is that the creatine binds with the sugar and is transported to the muscle cells quicker and more effectively. Normally I take 5g of creatine with 8 oz of organic grape juice about 20 minutes before my workout and that seems to work best for me.

Is Creatine Safe?

Before I started doing research on creatine, there were always a lot of people who told me that creatine was dangerous to take because it damages the liver and kidneys. There is a lot of scrutiny, but research shows there is no correlation of liver or kidney damage with creatine use.

So there you have it, pretty much everything you need to know about creatine supplementation. If you’re going to use creatine with Body Beast, which I highly recommend, hopefully now you have a good understanding of what creatine is all about, when and how to take it, and why it’s so effective. If you have any questions, don’t hesitate to reach out to me on Facebook. If you would like me to Coach you through Body Beast or any other Beachbody program, you can make me your Coach by clicking here.

Nov 21

My Incredible Body Beast Results and Story

Where do I even begin? The last year and a half for me has been by far the most challenging time in my entire life. I went from beginning to feel sick to extremely sick, to not knowing what was wrong, to finding out I have Lyme Disease, and then going through 10 months of extreme treatment. To top it off, after I finished treatment I was extremely weak with a severely compromised immune system. Below I’m going to go into detail about my story and how I went from not being able to function to achieving absolutely incredible Body Beast results. I hope my story inspires you or someone you may know. No matter how great of a challenge you are experiencing in your life, you can always conquer it.

My Body Beast Results Story

living-with-lymeI remember the first day I experienced strange symptoms. I sort of chalked it up as a “bad day” of not feeling well, but that feeling never really went away. Instead, it progressively got worse. The first real physical symptom I experienced was pain in the back of my head. It was odd, I had never had something like that happen before. What was so strange about it was that the location was specific. It was right in the connective tissue between the neck and the skull on both sides. As days went by, the pain intensified and more symptoms began to show up. I started developing pain in a specific spot in my spine, dizziness, extreme fatigue, brain fog, anxiety, breathing issues, slurred speech, memory issues, ringing in my ears, and the list goes on and on. Months went by and everything seemed to progressively get worse to the point where I could barely function throughout the day. All I wanted to do was sleep. To make matters worse, every single doctor I went to assured me that nothing was wrong and that it was “all in my head.” Many of them even tried to get me to take pain killers and depression medication. If I wasn’t going to get help from doctors then I was going to take matters into my own hands and that’s exactly what I did.

I started doing an insane amount of research on my symptoms. After sifting through all the looking-at-oceanbullshit I finally came across Lyme Disease as the possible culprit of all my problems. Instantly I thought back to all the times I was bitten by a tick when I was younger. Apparently Lyme can lie dormant in the system for years until something triggers it to come out and play. It could have been a number of things I guess, but I’m sure stress played a big part in it. Anyways, I sought out a Lyme specialist and got tested and the test came back positive. When I found out I had Lyme is was sort of bittersweet. Now you’re probably asking, “How in the hell can it be bittersweet?” When you suffer for months and months without any answers, it’s a relief to finally know that you’re not crazy like the doctors kept saying you were. On the other hand, though, I knew I had one hell of a journey ahead of me.

When I found out I had Lyme was when my symptoms were the worst they had been. I knew that if I didn’t fully commit to treatment and change my lifestyle that I might not be around much longer. Then we found out that Melinda was pregnant with our first son. To be honest, it scared the hell out of me because all I kept thinking about was still being extremely sick when he arrived. But at that moment I swore that I would do everything I could to heal so that I could be the father I wanted to be when he arrived. It was all the motivation I needed. My specialist started me on an antibiotic treatment plan, but I did additional research and discovered some natural ways to heal as well. I combined both plans and committed myself 100% to getting better.

There were a lot of ups and downs. I had to change treatment plans multiple times after hitting plateaus and there were weeks I’d feel better and then weeks where I felt worse. When dealing with lyme, that’s to be expected, but nobody can imagine the mental challenge that presents. If you’re not in the right place mentally I can completely understand how it’s easy to slip into a depression, but thankfully I’m very strong mentally and was able to push through it. I owe that to my upbringing and involvement in personal development at such a young age. When I was 15 years old I read a positive thinking book called “The Magic of Thinking Big” by David Schwartz. That book has had a major impact on everything that has happened in my life to this point and it most certainly played a role in my progress with Lyme.

body-beast-day-1-sideOne of the problems I had during my Lyme journey, though, was that I wasn’t able to work out. When you are eliminating the Lyme bacteria, the dead bacteria can overwhelm your system. Even though I was detoxing regularly, it still wasn’t enough to eliminate all the toxins, so my symptoms would get worse. In the Lyme world it’s called a herxheimer reaction, or “herx” for short. Every time that I would work out I would experience absolutely awful symptoms for a week or so because I was moving those toxins around in the body and eliminating them. Because of that happening every time I attempted to work out, I decided to hold off on working out all together until I was done with treatment. Looking back that was a major mistake because exercising was helping me detox quicker, but hindsight is 20/20. Anyways, once I finished up with my treatment, I was extremely weak and the lightest I’ve been in years at right around 158 lbs.

I was much better when treatment ended, I would say even around 90-95% better. At that point I swore I would commit to Body Beast and get some of the best Body Beast results anyone has ever seen even though I knew I would go through ups and downs while going through the program. I knew that as soon as I started I would have some symptoms return because of the stored toxins in my muscles and fat cells. I was correct and a lot did return, but I pushed through it every single day even if I felt awful. I was determined. I wanted to show people that if you don’t use excuses you can accomplish some incredible things in your life. Then I had some major obstacles pop up. Because my immune system was so weak after months and months of antibiotic treatment, I developed a few very serious infections. The first was a staph infection in my ear, which caused me the worst pain I have ever experienced before, and I have experienced a lot of pain. Second, and worst of all, I developed a MRSA infection on my face. If you don’t know anything about MRSA, it’s a very serious staph infection that is pretty much antibiotic resistant. I almost landed in the E.R., but luckily the bacteria responded well with treatment the doctor gave me. Despite all of the obstacles, I still pushed through and finished my 90 days.

brody-and-iTo say that my Body Beast results were good would be an understatement. I believe my Body Beast transformation is absolutely fantastic and that’s because I pushed as hard as I possibly could. My nutrition was spot on, my supplement use was as well, and I gave maximum effort during every workout. It’s interesting because a lot of the stuff I learned about nutrition while going through Lyme treatment played a big role in my ability to heal and add on muscle fairly quickly. I was taking multiple vitamins daily, drank my Shakeology twice a day, and used the entire Performance Line. I will go into detail about what supplements I used and why I used them in another post.

To wrap this all up, here are my Body Beast results. I went from 162 lbs to 173 lbs, therefore gaining 11 lbs of muscle. In addition, I added 4.25 inches on my chest and 1.25 inches on my biceps. Hopefully my story was able to inspire you in some way and give you hope that no matter what you go through you can get through it and accomplish great things in your life. I focus on moving forward daily. If you enjoyed this post or know someone that it might help, please share it on social media. If you would like to be Coached by me (I’ve been an online fitness Coach since 2008), feel free to email me at Josh@JoshSpencerFitness.com. I’m here to help and maybe I can help you make some permanent changes in your life as well. You can also just add me as your Coach right now by clicking here.


Body Beast Results Josh Spencer


Aug 29

Body Beast Supplements to Put On Size

When it comes to Body Beast supplements to put on size, most people have absolutely no idea what they are doing. Right now I’m going through Body Beast and if you have no idea what that even is, it’s a mass building program by Beachbody. I’ve been through the program multiple times in the past and gotten outstanding results. However, this is the first workout program I’ve done since battling Lyme Disease and I’m pretty excited because of the amount of knowledge I gained about nutrition and supplementation. I have a feeling the Body Beast results I get this time around will be the best I’ve gotten yet.

It’s important that you don’t use just any supplement that’s recommended for you. Rather, only consume ones that you’re confident will be beneficial to your long term health and current goals. I’m using the entire Performance Line along with some additional high quality supplements. Below I’m going to break down exactly what I’m using, when I’m using them, why I’m using them, and some other things like taste and consistency.

Body Beast Supplements

Beachbody Performance EnergizeFirst I want to start off talking about my favorite pre-workout supplement, Energize. I’ve taken a lot of pre-workout supplements in the past and this one is by far the best I’ve used (Check out my full Beachbody Energize Review). Not only is it great quality, but it gives me an incredible boost that lasts the entire workout with no crash afterwards. And trust me, that’s important. With some old supplements I used to take, such as Jack3d and 1MR (which are awful supplements by the way), I used to crash hardcore, meaning I would be physically drained for the remainder of the day. I take 2 scoops about 15-20 minutes before my workout, and it usually kicks in within 10 minutes. The flavor and consistency are great as well. It’s sort of a tangy lemon flavor and mixes very easily. I haven’t gotten any clumps that I used to get with the old E&E formula.

Next, Hydrate is a supplement I use during my workouts. It contains key electrolytes and Beachbody Performance Hydratecarbohydrates that the body needs as you go through an intense workout. With my Hydrate, though, I also mix in 3 scoops of MRM’s BCAA+G supplement. BCAA means branch chained amino acids and they are important because they promote protein synthesis and prevent protein catabolism, which is just the breakdown of muscles. When you’re trying to put on size, you want to do everything you can to prevent the body from using muscle as a fuel source. The BCAA’s is a watermelon flavor and tastes excellent. The Hydrate is more of a citrusy flavor and tastes great as well.

Beachbody Performance RecoverAfter my workouts I take 2 supplements, Recover and creatine monohydrate. Both of these are part of the Beachbody Performance Line. I would also say that out of the entire line of Body Beast supplements to put on size, these 2 are the most important. I shake together 1 scoop of Recover and 5 grams of creatine and take it within 30 minutes after my workout. Recover contains additional BCAA’s along with 20 grams of protein and 10 grams of carbs to help the body recover from an intense workout. As far as flavor is concerned, out of all the Performance Line supplements, this one tastes the best. The one I use is the new orange flavor and it tastes like an orange creamsicle.  It reminds me a lot of the old P90X Recovery Formula that I used to take when I first went through P90X in 2008. With creatine, without getting too scientific and boring the hell out of you all, creatine basically helps you pump out more reps and improves recovery. Whenever I take creatine is when I notice the most strength gains.

At least 30 minutes before I head to bed I use the Recharge supplement. The time when Beachbody Performance Rechargeyour muscles recover the most is when you sleep. Recharge contains 20 grams of casein protein, which is a slow-release protein. It also contains BCAA’s and the two combined help aid the repair of the muscles during sleep. It’s vanilla flavored and tastes great. I just shake up one scoop with water right before I head to bed.

ShakeologyThe only other supplement that I take is Shakeology and you can read my full Shakeology review <<– here. Basically it’s a meal replacement that I now use as a mid-afternoon snack. I’ve been using Shakeology every day for just about the past 6 years. The one I use is the Vegan chocolate and I blend it with coconut almond milk, an organic banana, 1 tablespoon of almond butter, and ice.

And there you have it, the Body Beast supplements to put on size that I’ve been using since starting this round of the program. So far I’ve had incredible results. My recovery time is much quicker and I’m seeing quicker strength gains than I ever have before. If you have any questions about any of the supplements, feel free to contact me over on Facebook or email me at Josh@JoshSpencerFitness.com. If you would like to add me as your Beachbody Coach, just click here.

Oct 02

Body Beast Results

body beast results josh spencer

Ever since I completed my first round of P90X, I was waiting for Beachbody to release a mass gaining program, and in July of 2012 they did just that by releasing Body Beast! Shortly thereafter, I decided to commit myself to the new program, and the results I got were unreal! Let me share my story.

When I completed P90X, I felt like I was too skinny. I was in excellent shape, but I really wanted to put some mass back on, and that’s when I decided to do a modified P90X schedule, making adjustments to my diet, supplements, and adding in some heavy lifting on top of that. It worked, and I ended up gaining back 15 lbs in solid muscle, but it was very tough explaining exactly what I did to the people that I coach that were also looking to gain mass. For years I waited for Beachbody to come out with a mass gaining program, and finally my wishes came true when they released Body Beast. I had no idea I would get unreal Body Beast results!

What is Body Beast? Body Beast is an all around complete but TOUGH diet, supplement, and workout program. It involves eating a TON of healthy calories, taking the right supplements at the right time, and heavy lifting involving a combination of progressive sets, dynamic sets, and drop sets. There is very little cardio (you have some if you do Lean Beast), which is important if you’re trying to gain mass.

What are the Body Beast supplements? There are 4 main supplements to get the best Body Beast results: Fuel Shot, Creatine Monohydrate, Base Shake, and the Suma pills. I take the 2.5 grams creatine 25 minutes pre-workout along with 8 oz. of non-acidic fruit juice, such as apple or grape juice, and I take the Suma pills at the same time. Post workout I take another 2.5 grams of creatine blended with whey protein and my Shakeology. These supplements play a HUGE role in your Body Beast results!

How much weight do you need for Body Beast and what equipment is involved? I have used a range from 5 lbs all the way to 90 lbs. Most people don’t have that type of weight at their house, so it’s OK to go to the gym to do Body Beast. All you have to do is take the Body Beast workout sheets with you. Also, you will need a pull-up bar, EZ curl bar, an adjustable bench, and a dumbbell set.

My Body Beast results have been UNREAL! I have gained about 12 lbs, most of that muscle, and I just have a few weeks left. My strength has increased drastically as well, and I have been able to notice a HUGE difference in the mirror, especially in my arms, shoulders, and back. I have 16 1/2 in. arms, which is the biggest they have EVER been! If you’re looking to gain mass, Body Beast is the perfect program to do so. If you have any questions about it, feel free to email me at coachspence8@yahoo.com.