Phase 2: Explained

Phase 2 Workout, Nutrition and Supplementation

Hey cubs!

So here is the plan for Phase 2.  Basically, Phase 2 is the transition from muscle gain, to extreme fitness.  Phase 1 was fat loss with a little muscle gain, now Phase 2 will be the reciprocal.  So, 5 days in the gym, 1 day intense cardio.

Day 1:  Arms and Shoulders (Size)

Day 2: Chest and Back (Size)

Day 3: Legs (Lean)

Day 4: Arms and Shoulders (Lean)

Day 5: Chest and Back (Lean)

Day 6: High Intensity Cardio/Swimming
Day 7: Rest, Pig out.

HEADS UP!! IF WE CAN GET ENOUGH VIEWERS, WE WILL DISCLOSE VIDEOS ON ALL WORKOUTS, MEAL PLANS AND SUPPLEMENTATION METHODS!!!!

So as you can see, less cardio and more lifting.  The reason is fat loss isn't the problem now, now it's filling in all the gaps with muscle.  The cardio day will be for good cardiovascular health and functional fitness.

In Phase 1, we practiced something called Carb Back-Loading.  This was the most efficient way to safely gain muscle mass and lose fat.  Now the meal plan will change and be more like this:

 

Pre-Workout:

• Banana
• 2 Cups lemon water

Meal 1:

• Peanut Butter Toast (whole wheat)
• 2 Egg whites, 2 whole eggs
• Gold Standard Whey Isolate
• 1 Cup of Quinoa

Meal 2:

• Protein Bar
• Apple

Meal 3:

• Whole Wheat Tortillas
• Turkey breast
• Low fat cheese
• Cup of Almonds

Meal 4:

• Trail Mix
• Cup of Fruit

Meal 5:

• Chicken Breast
• Whole Wheat Pasta
• Tomato Sauce

In Phase 1, the meal plan was: More Protein, Less Carbs.  In Phase 2, it's going to be Even more Protein, More Carbs.  Our muscles are going to be starving, so we need to fuel them with proper carbs.  Carbohydrates being the first fuel source for mucles.

In Phase 1, I really didn't use any supplements, I wanted to see how far my body could go without the help of outter sources.  In Phase 2, I'm going to need supplementation.  There are some things that even proper nutrition can't provide your body with.  But rule of thumb, SUPPLEMENTS CAN NOT REPLACE A GOOD WORKOUT PROGRAM AND A GOOD NUTRITION PLAN.

The thing that people don't understand is, you need to eat and workout right before you can supplement.  It's like using expensive car wax to polish a crappy, rusty bucket of bolts.  It's not going to turn it into a race car.  So here is the plan:

Pre-Workout:

• 5,000 mg Creatine-Monohydrate
• 1 Scoop 100% Whey Protein

Post Workout:

• 1 Scoop Whey Isolate
• 1 Pill BCAA 2222
• 1 Pill Fish Oil

Before Bed:

• 1 Scoop Creatine
• 1 Pill BCAA 2222
• 1 Althletic Multivitamin

I'll explain what all of the different purposes of those supplements mean later.  Again, thanks for reading!  Be sure you share and leave feedback!!
Thanks!

Phase 1 Wrap-Up and Review

Hey Cubs!
So Phase 1 (Fat-burning Phase) has come to an end.  It was only 3 weeks and they were the toughest 3 weeks ever!!  Not necessarily because of the workouts, but because of the time management that comes with a new lifestyle.
I had to balance out 3 jobs, schooling, cooking and on top of all that, 1 1/2 hours a day to exercise.  It was stressful, and it was difficult to fit in my workouts.  But, I did what I could, suprisingly I still lost the weight I was shooting for!  3 Pounds of fat my friends, 1 pound of water!

I know you can't see much..but it's coming in.  Now, the last bit of "flab" that you see is skin.  There is still quite a bit of water being retained the skin and the muscle.  That will recede with a modified diet (CARB BACK-LOADING BABY!!) and more exercise.

 

I will come out with Phase 2's new diet plan and my shopping list, along with supplements that I'm using.  This is now the muscle building phase!  Freaking Stoked!!


Thanks for reading, be sure to share and keep following!

Braydon Barrett

My Grocery Shopping List

Today is going to be a great day.  I am going out and restocking my Refrigerator with the proper nutrients to fuel my body!  This is my shopping list for the foods that I'm going to buy.

Phase 1 Grocery Shopping List:
Proteins:

• Eggs
• Egg White Cartons
• Whole Milk
• Fat Free Milk
• Nuts
• Pecans
• Almonds
• Chicken Breast
• Beef
• Tuna
• Peanut Butter
• Greek Yogurt

Sugars:

• Oranges
• Lemons
• Blueberries
• Bananas
• Honey

Vegetables:

• Carrots
• Green Beans
• Broccoli
• Sweet Potatoes
• Peas
• Lettuce (other salad items)

Carbohydrates:

• Whole wheat bread
• Oatmeal
• Whole Wheat pastas
• Quinoa

Fats:

• Avocado
• Butter
• Coconut Oil

And of course I will buy little snacks like Trail Mix Bars and other goodies.  Low carb, high protein goodies that is.
Everything that is bolded means that it's a necessity.  This is the most important item out of that category. 

Chicken breast, beef and tuna are very high in protein, while being low in fat and carbohydrates.  Greek yogurt is just like regular yogurt, but with a whopping 20 grams of protein per serving.

 

I bolded lemons because I am trying something new, Lemon Water.  It's the first thing you drink in the morning as soon as you wake up.  I'll explain it more in depth, but basically it deep cleans your liver and brings your body into an Acidic state, rather than an Alkaline state.

 

All of the vegetables on that list are equally important.  They all have different Amino Acids and vitamins that cannot be found in just one vegetable.  Variety in vegetables is very important.

 

Quinoa (keen-wah) Is a grain seed.  It's tricky to cook but it's very high in complex carbohydrates.  It is packed full with rich nutrients including all the Omega Fatty Acids.  This is much healthier for you than a packet of rolled oats.

 

While healthy fats are important, I didn't bother highlighting any of them.  But avacado's are indeed, a power food.  I always request a heeping amount of avacado on my sandwiches at Subway.

 

So this is a very rough sketch of what you should keep in your house.  You can alter and modify this grocery list as much as you like.  But this is a good place to start.  Thank you for reading!  Videos will be coming soon!

 

 

Braydon Barrett

 

Coming Next:  SUPPLEMENTS!

 



Nutrition Plan for Phase 1 and Explanation of CBL

Hey Cubs!
So it's the second day in my 13 week Journey.  As far as the workouts, they feel great!  As far as my nutrition, it's a little shaky.  There is literally nothing in my pantry or in my refrigerator.  So, it will take some major adjusting and grocery shopping.  So I thought I might as well make an article on the nutrition plan as well!

The nutrition plan, so far, goes as follows:
Pre Workout:  Small fruit, Creatine Monohydrate, Lemon Water
Post Workout:  Protein Shake
Breakfast:  High Carbohydrate-Low Protein meal, Multivitamin, Fish Oil
Snack:  Trail Mix
Lunch:  High Protein-Low Carb meal
Snack:  Tuna w/ Crackers
Dinner:  High Protein-Low Carb meal
Bedtime: Casein Drink

So when I stock up my refrigerator, I'll go more into depth on what I SHOULD be eating.
Recently, my friend suggested I take a look at a "diet" called CBL, Carbohydrate Back Loading.  I may  be considering switching my nutrition plan to fit this criteria and I will explain why.

Throughout the night, your body is being starved of nutrients for 8-9 hours.  The body has nothing left to do but burn what's left in your stomach, and whatever it can get.  So, your metabolism is sped up and  a fat burning process has begun.  Now this fat burning process can continue for a few more hours after you wake up, but we cut it short by loading up on insulin-boosting carbohydrates.

Based off of this logic, if you are looking to lose weight, try having a straight protein diet for the entire day.  The only time you can have carbohydrates will be at night, when your body is physically exhausted.

I'm still studying this process, but it looks very promising.  And it's logical, it makes sense!  If executed correctly, you're not starving yourself, simply putting off your carbohydrates till nighttime.  You still eat, you're just eating protein!

For more info, I've posted a link that talks about it a little bit more in depth.  This is a mother who has switched to CBL and has never looked back. Click Here: http://www.dangerouslyhardcore.com/2031/18-months-of-carb-back-loading-with-julia-ladewski/

I'd like to thank everyone who is getting the word out about my articles.  It means alot and it's working, keep it up friends!!

BE SURE TO SHARE!!!!

Braydon Barrett

The 3 Workout Phases and 1st Workout

Hey Cubs!

So this 13 week workout will go as follows.

Phase 1: Cardio and Weight Loss

Phase 2: Muscle Gain

Phase 3: Toning and Tightening

Each phase should be about 4 Weeks long. I am not quite sure if Phase 1 will be 4 weeks long though, I may make Phase 2 longer simply because I don't have that much fat to lose.

So my Phase 1 Workout Plan will look something like this:

· Monday: Swimming

· Tuesday: Arms and Shoulders

· Wednesday: Swimming/HIT Cardio

· Thursday: Core Synergistic

· Friday: Swimming

· Saturday: Chest and Back

· Sunday: Rest

The reason why I have swimming for 3 days is simple; it kicks a$$. The first reason is the water. Your lungs have to expand to breathe, on land it's easy. In the water, where the pressure is almost twice as much, your lungs have to work twice as hard to get the right amount of oxygen.

The second reason is my joints. I'm having problems with my hips and my knees right now, so I don't plan on running on them for a while. You don't have the problem of gravity banging on your joints in the water.

The 3rd reason is it's a muscular workout as well. You have to constantly push and pull the water with your entire body. This gives you not only a great cardio workout, but a Fast-Twitch Muscle Workout as well. Truly a good idea if you are looking for a Fitness Model Physique.

So the Muscle Building days (Tuesday, Thursday and Saturday) will be mostly Muscle defining. I will explain the different muscle types and how to achieve different looks later. Basically it's very high repetitions, to achieve a very slim and muscular look. Rather than putting on size, I am just adding definition to my look. Like adding detail to a sculpture.

I will not disclose any of the details of the workouts until the end of my transformation.

Your feedback is very much appreciated!!

Thanks!

Braydon Barrett

First Post, First Goal. ALRIGHT!!!

Hey Cubs!
This will be the first post of Bear Fitness Blog! ALRIGHT!!
So we have already covered what I want this blog to be about, general fitness and nutrition.  Especially for teenagers and young adults.  To start, I have my own personal goals I would like to share with you.

First off, I'm a health nut.  I love the science of exercise and I love food.  So, here is a picture of me from April.

If you can look past the cheesy smile and the black boxes, you can see I'm in pretty good shape.  But, something happened over the summer and through the fall: Life.
I have 3 jobs, a career and an schooling.  That's alot.  So over the summer, I didn't stay as dedicated to a workout program as I should have.  So life hit, and I stopped exercising and eating right.  I swam laps, did a few pushups and crunches here and there, but that was it.  And this is where I am now.

 

I'm not complaining about how tan I am, I'm happy with that!  But as you can see, I gained some weight.  Granted, you can see a little bit of definition, but there is alot of water retention between the muscles, which gives me that puffy look.

 

So here's my plan, if I'm supposed to help teens and young adults get into shape, I should probably do the same thing!  So here is my goal:

On December 24th (13 weeks), have a Fitness Model's Physique. Which includes:

• Gain 5 Pounds of muscle
• Lose 3 Pounds of fat
• Achieve a "skin-tight" muscular look
• Get in the greatest shape I've ever been in my life

I will be keeping you posted on everything I'm doing, from my workouts to what I'm eating.  Every week I will make a video, explaining what I'm doing and what changes I'm making.  You will have the opportunity to follow me and monitor what I'm doing.
So this is it!  It's sunday, my preparation day.  Time to get ready for a completely new 13 weeks!  Time to make my meals, printout my workout sheets and get going!
The next post will explain my workout program, along with the phases and the purposes of those phases.  I will also briefly explain my nutrition plan and my supplement guide. 

BE SURE TO SHARE WITH YOUR FRIENDS! LEAVE FEEDBACK PLEASE!

Thanks for reading!
Braydon Barrett







B.E.A.R. Fitness Welcome!

Welcome to B.E.A.R. Fitness!
Become an Exercise Animal Rapidly.
Okay..I couldn't figure out a better "R" word....but Bears are cool!

I'm Braydon Barrett, I'm a health nut.  I've been studying nutrition and exercise for about a year now.  I'm going to school majoring in Exercise Physiology and minoring in Dance Kinesiology.  I am a generalist, not a specialist.  The posts on this blog will be from my own personal experience and what works for me and other people.

The goal of this blog is to help teenagers and young adults lose weight and get fit.  These years will be the best years of your life, why not live them right?  Why not set healthy goals now?  I will be here to answer all of your fitness and nutrition questions, and to show you that being fit can be fun!!

So I need your help to "push-start" this blog.  I want you to share this blog with your friends and family, and I want YOUR opinions!  Send me emails or comments on what YOU want to get from this blog.  With your help, this can be a revolutionary resource for teenagers and young adults across the world.  But I need YOUR help!

If you have a facebook, twitter, or any other social network account, share this link and get people PUMPED to live healthy and get fit!

bearfitness2012.blogspot.com

Thank you guys!

Braydon Barrett