Last year I moved out of my house for the first time and it was a big learning experience.
I had to be more responsible, get used to meal prepping and workout before or after my work, even when I was tired.
The same thing applied to my roommate who hired me to be his personal trainer. When he came back from work it was workout time for him even if he was super tired from walking around in the heat from 6am-6pm as a mailman.
Below is the workout that him and I did for a couple of months, it is nothing fancy but it worked to help him gain muscle, improve conditioning, lose body fat and get a lot stronger!
If you don’t have barbells or dumbbells don’t worry, find a substitute like a heavy rock or make a sandbag.
If you’ve been wanting to get started in your fitness journey or you’ve been slacking and need an all around muscle building plan to get you back into shape – print out the workout and give it a go. I know you will get you results like it did for us.
Warning: I am very open about myself & this might be one of the scariest & most personal things I’ve written but I need to get it out there.
First off I hope you are having an awesome week so far…I’ve had an interesting one so far but I wanted to share with you some (and very personal) updates as to what I’ve been up to, my scattered thoughts and things that I will be releasing soon.
Emotional demons: Depression + Being Lost & Found
OK so I am not sure how to entirely explain this, but I think depression is a word that it can be compared to.
You guys have noticed that last year I did not made many videos and the reason as to why, it’s because I I felt lost.
It’s interesting to look back & to admit to myself that I was to some degree depressed & unmotivated to progress (funny because I talk and write a lot about motivation & not having excuses yet I am a victim of what I fight against – I guess I knew this subconsciously so I told myself why bother to write about improving your life when mine is simply static and not moving right now – which was a huge mistake)
Even tough last year I felt very passive, I did create several training programs, workouts, but all of these projects where not completed or released (I have lots of rough drafts, video ideas, workouts & they will all come to life in the weeks to come)
At this exact moment, I don’t feel lost or depressed anymore – those emotional demons I’ve being fighting with have left (but I know they are not gone)
One of my mentors Elliott Hulse describes how we have anabolic & catabolic cycles in life – you can’t have anabolic without being catabolic first.
I felt that last year I was forcing myself to be anabolic (i.e. to be productive & creative) when these actions cannot be forced, they just have to be allowed and be let.
My best work has always been done when I allow myself to feel “possessed” – when I have an un-describable energy where I just am and am doing – an state of flow.
This state is something that I’ve tried to describe & show in the past trough my workouts – where you just workout in the moment because your body feels like moving, not because you are forcing yourself to move – it’s a moment where you allow yourself to be movement itself.
This workout happened in that state of just being:
Forcing myself to be happy:
I read and listen to various books last year and one of the things that screamed to me in terror is that I was always forcing myself to be and feel positive – to bury negativity & force myself to smile even when I didn’t want to.
I don’t remember the exact page or quote that highlighted this, but the book talked about just letting emotions happen. If you feel sad be sad, if you are happy be happy, if you feel sexual be sexual BUT don’t be ashamed of how you feel and try to suppress your feelings – just let them be.
This gave me a huge slap n the face since it made me realize that I have always felt bad for not being Mr. Positivity 24/7 & it gave me permission to welcome “bad” & “sad” emotions & stop feeling ashamed of them.
I highly recommend that book – it will make you really uncomfortable as you will be exposed to exploring your own self, emotions and your habits that have been developed since childhood & give you insight as to why you are the way you are so you can change them.
This mindset alone, of letting my emotions just be has relieved a lot of pressure from myself & has allowed myself to be less judgmental and more welcoming.
How I Pushed Those Demons Away:
I’ve talked in the past about just moving and letting things fall into place – to take action and learn from experience, like how I describe in this video:
“Clarity comes from Taking Action NOT Thoughts!”
For the past 5 years I have been working out outdoors and at my home gym, but since last year I felt that it was time for a change even tough that I wasn’t entirely sure on what specific change.
I had created an identity for myself as being a guy that workouts at home or outdoors – no excuses. And to some degree I did not want to let this identity go therefore I decided to keep working out at home – to force myself to do it.
My workouts started to suffer: my intensity wasn’t there anymore, I was just going trough the motions and was bored – I was just doing something to do it.
During this past year I did not make much progress (strength & muscle wise) simply because I wasn’t in love with training.
That’s exactly how I felt and it resonated with me a ton. His turning point was the realization that he wasn’t gonna go anywhere feeling that way and it was time to man up – he joined a bodybuilding contest and the competition lit up the training spark once again.
For me what I was missing back from my workouts was a feeling of community, I needed an environment where I was gonna be at war with other warriors.
I don’t remember exactly what page in the book made me wanna do this but I decided to finally join a gym again.
My friend had joined this power-lifting and strongman gym not too long ago & I knew the place was awesome since I did a trial workout there before, but I didn’t sign up because I told myself that I had work so I wouln’t have too much time & the place wasn’t close to my house.
Like Zach I realized that I wasn’t going anywhere by just feeling and being the passive way I was, I needed to be surrounded with other people that where committed to being strong, even if I was gonna be the weakest there, I knew that things where only gonna progress quickly because of the environment, so I signed up 2 days after realizing this.
It’s been almost 1 month since I joined & I am glad I did. I am finally making constant strength and muscle gains again + my outlook on life is that of just moving forward.
There have been days that I feel tired and don’t wanna wake up but I do it anyways because I don’t want to be weak anymore. This is my first time actually training for power-lifting & my CNS is barely starting to adapt to the constant heavy weights & I’ve always had an interest in strongman so I am having a lot of fun with the training. More than anything thanks to the training my mind is shifting to stop over-analyzing everything and just taking action.
I still love at home & outdoor workouts – they get me fired up, but being part of a gym was something I’ve been missing and craving for a long time.
You might be in a similar situation with your training, so I hope that my experience resonates & helps you get out of that training rut.
If you get anything from this rant is to just workout, to just move even when you don’t want to – force your body to move, get in tune with your self physically & your mentality for life will change for the better. – This is something that you will only understand once you actually start moving regularly so don’t think about it Just Do It.
If you want to change your emotions then you gotta get in motion – there is a reason why it is spelled E-MOTION
I have so much more to share but I’ll stop for now…
What’s the point of writing all of this?
My original intention was to share my feelings & realizations that are stuck in my mind, but to my surprise as I was writing this post learned more about myself than I was aware of.
I know that you like me have experienced some similar downs and slaps in the face in your own life. And I want to remind you that you are not alone – not everyone’s life is sunshine, rainbows & constant strength gains all of the time. Shit happens to everyone, learn from it & keep moving forward.
You currently might be fighting some emotional demons (even if you are not entirely aware of them) that are holding you back from making progress, and I want to help you overcome & make you aware of this.
I am not entirely sure how I can do that besides talking to you to try to bring out the roots of whats holding you back (childhood traumas, bad habits that lead to unwanted actions, negative or super-positive self talk, etc)
I am not an expert on this at but I want to help you in some level so if this is of interest to you email me: beastlifestyle [at] gmail.com with subject line: “emotional demons” and lets set up a coaching call to talk about overcoming your obstacles.
That’s it, I’ve written too much, drop a comment below.
**Pro Tip: Meal prep & cook your meats & carbs in advance so you only have to reheat them later – preparation is the cure to not desperately look for anything to eat once you come home hungry & are un-energized to cook**
My simplified supplement list:
I sometimes take creatine
Don’t take protein powders because they make me bloated (Haven’t experimented with pant based ones yet)
I am testing out making my own nootropic stacks (Limitless anyone???)
And zinc (ZMA’s) before sleeping – These have helped me a lot to not get sick, improve my sleep & my dreams are much more vivid
That’s what I am focusing on for this month, and I want you to ask yourself those 2 questions.
I can do a lot of different styles of workouts but what are the most important goals for me right now? – For me it is Strength and movement efficiency.
I can eat whatever I want, but what foods are the ones that will give me the most energy & support my fitness goals? – For me it is real whole foods that I know will not bloat me.
Answer those 2 questions for yourself & simplify your lifestyle so you can focus on what will give you the results you want.
I always like to ask everyone who signs up for my newsletter:
What is your #1 struggle or problem that you are facing right now? what is stopping you from getting stronger or building more muscle?
I always get some really good questions that I am gonna start sharing more with you since I know a lot of you are facing these same issues.
Today I got this question from Dirk (who is a going through beginner workout problems) asking:
Don’t really have a “big” problem, mostly little things like eating enough, learning proper form, basic beginner problems I suppose
I know a lot of us suffer with the same issues, even if we are not beginners – consuming enough calories & using proper form are simple to do once you establish the habit, so today I wanna offer 2 simple tips that will help you develop this important habit.
Eating enough calories: Don’t stress out a lot about macros & precise calories, simply start eating more little by little (instead of all at once) add an extra bowl of brown rice everyday for one week, the next add a table spoonful of coconut oil everyday for one week & keep getting used to consuming more calories week by week (it will be easier to adapt this way)
Using proper form in your workouts: This is key to develop good habits, so don’t listen to your ego & don’t max out on lifts…since you are a beginner, you don’t need to max out in order to see results, just do more work/weight week by week. If you reach a point where a weight or exercise is too heavy for certain amount of reps (for example: 4 sets of 8 pull ups) then do more sets but with less reps (example: 5 sets of 6 pull ups) – in the end you will be doing more overall work & be able to keep better form instead of forcing ugly reps that can lead to injury (and being injured for 1 or 2 weeks is no fun)
A simple thing you can do to keep proper form in mind at all times, is to do a warm up set & focus on proper form only (don’t care about the weight you are lifting on this set, just prep up your body & mind for the lift – close your eyes & visualize the weight you wanna be lifting if you must)
Besides all of this just rest a lot so you can be ready to kill it next time you train.
These are very simple tips, but put them into use & I know they will make a huge difference overtime.
If you have any more simple tips for these issues drop them below & let help each other out to solve these beginner workout problems!
Today is thanksgiving in the U.S. & many of us will pig out until we can’t no more (that might be me too, lol)
…Anyway, this day is about being grateful, so I just wanted to say a big:
Thank You 🙂
Thanks for being a subscriber
Thanks for letting me share my info with you
Thanks for choosing to learn from me
Thanks for following my advice
Thanks for wanting to live a healthier life
Thanks for choosing to be strong
And thanks for choosing to not settle for less.
We can be weak and average like everyone but you choose to improve yourself by building a better body & mind trough working out & eating better.
For that I am thankful & graceful.
*Thankful that I can help you on your journey & grateful that I am able to do so*
When I was in high school I always wanted to be an athlete & help people get stronger & healthier.
I never thought that by writing my emails, blog posts, making videos videos & products I would be able to help hundreds of people.
…and while I am not making a living from doing this (I still have a normal job) – the life I once dreamed of is slowly coming to fruition.
I tell you this because I want you to realize that I love sharing this info with you (would do it, even if I didn’t get paid for it because it fuels my soul) & I am grateful that you guys enjoy & actually put the info to use.
Thanks for being an action taker.
Today might be a day to give thanks, but also take a moment to:
– Be Grateful For You –
Be grateful for:
Getting stronger week by week
Being healthy & alive
Having work and being able to make a living
Having the strength to make decisions that will improve your life
Having the discipline to workout in order to get stronger & build more muscle
Having the courage to do what it takes to get stronger (both inside the gym & outside overcoming hardships)
Take a moment and just think about how much you have grown this year, not only physically but mentally, spiritually, financially & how you are becoming the best version of yourself.
The journey to personal growth never stops, but I am grateful that I can be a small part of it for you.
With that said, enjoy your turkey & thank you for choosing to be strong.
That’s what I said a few nights days ago, when me and some friends went to an upscale sushi place (the type of place that asks you if you have a reservation as you walk in).
I like sushi, but had not tried it with raw fish on top, so I was a little hesitant when I looked at the menu but the kitchen sink sounded really good, so I ordered that plus some crispy rice, because sushi never fills you up.
After cracking some jokes our waitress came back with the sushi.
*Insert sounds of plates lightly hitting the table*
I simply look at my plate with a look of that’s it? & I am glad I got 2 orders (workout problems :/)
The kitchen sink referenced above (it’s the name of the plate)
And Crispy Rice w/ Spicy Tuna
Both of these combined were close to $40
There were pricy, but sometimes you gotta Treat Yo Self!
And am glad I did as the sushi was gooooooood! – the best I’ve tried so far.
– The kitchen sink was tender, sweet, spicy and kept getting more flavorful with every chew.
– The crispy rice started to feel like eating a warm but solid Rice Crispy treat, but as you progressed to munch, the mild spicy tuna hit your mouth walls with a very pleasant combination of subtle flavors – it was delightful!
Needless to say I’ll have to go back & try more sushi 🙂
So how does sushi mix in with working out?
In a literal way it doesn’t, the only thing I can think of is that if you don’t workout you’ll end up looking like a sushi roll, ha!
But my point for describing my sushi experience is not for you to crave sushi (sorry if your mind already wants some)
It is to show you that how when you let go of what you think you should do, very pleasant & powerful results happen.
For example, when you are following your workout routine, are doing a set of 5×5 squats & after the 5th set your mind and body still wants to do more, but you look at your workout routine and it says only 5×5.
What do you do?
A) Move on to the next exercise & neglect your body’s urges to keep squatting
B) Fuck everything else, you are in squat mode & all you are gonna do is keep squatting until you can’t no more.
I would always choose B
If your mind and body wants to do something else don’t ignore these urges – Don’t Hold Yourself Back!
If you were to finish your workout as it is laid out on your plan, then you would feel good afterwards.
But if you listen to your primal urges & keep squatting you might break a PR get an incredible high that will transfer into making your day 10X better.
I could have looked for the cheapest sushi on the menu & probable would have felt OK afterwards, but I decided to not be a cheap ass and get what made my mouth water.
The scenario above happens to me all the time – I am following my workout routine & all of a sudden I get urges to do something else. Sometimes I follow these urges & sometimes I wait till the end of my workout to do something extra.
Even when I am in the kitchen, there is a doorframe pull up bar & as I cook I am looking at it & I have 2 options:
1- Do pull ups now
2- Wait till I do my workout & if I still have more energy do some pull ups afterwards.
If I have the urge to do pull ups, I don’t wait – I just do them!
Because I know if I ignore this feeling & energy I will regret it
Yup, I have not been fully living what I am sharing.
Like many of you I have my ups & down and for the past year, shit has gone down:
I stopped making YouTube videos
I haven’t emailed much
Until recently I haven’t made much strength or muscle gains
And I let work control my life to the point where all I do is work, train, cook, eat & sleep – not entirely the kind of lifestyle I want to live!
When I created Beast Lifestyle, I envisioned it as a movement where we rebel against being normal, where we raise our middle fingers to being weak & don’t let outside forces control our lives.
Is not just about gaining strength and muscle, but about using strength training as a vehicle to strengthen our lives and have the courage to go conquer our dreams – to live our own beast lifestyle!
As we grow up we become more docile due to getting more responsibilities, whether it be bills or taking care of someone else, we add more to our plates in order to survive – to some this crumbles & domesticates us to the point where we live on a highly organized & defined schedule that revolves around working, making money & putting everything else that once mattered aside: fun, fitness, sex, creativity, laughing, passion & a wonder for adventure just to name a few.
We force ourselves to become robots – and whether you like it or not, you choose to be in the situation you currently are. Sure you have had many influences overtime, but ultimately you took the actions that made you be where you currently are.
Today I say, lets rebel & change the shit you don’t like.
I personally am comfortable where I am:
I just moved out.
Don’t have many bills to pay.
Have jobs that pay enough me to live off month by month.
Don’t have any dependents under me.
And I am seeing strength & muscle gains again week by week.
Life looks good on paper, but although this gets me by, it doesn’t fulfill my soul – it doesn’t make me go to sleep excited for the next day to start.
While in high school I envisioned myself, helping many get stronger, running an online business from anywhere in the world & traveling to workout wherever I wanted.
And I Will Achieve This Goal!
We all have a beast inside of us that once it’s out, it will give you the strength, patience & perseverance to conquer your own goals without mercy – I will help you unleash this Beast.
Yesterday I had a moment of self reflectiveness & actualization – I saw how incomplete my life currently is. The passionate kid that just wanted to workout & have fun everyday has been tamed, but to that I say: NO MORE!
Starting this week I will be:
Emailing weekly (maybe even daily)
Making weekly YouTube videos (again maybe even daily)
Publishing more blog posts
Creating more workouts & products to help you reach your goals
Talking and sharing tips that go beyond fitness and health (Finances, ethics, personal development and technology just to name a few)
I will do as much as I can, in order to help you reach your goals – A fire has been lighted up & I will not stop until I help you get stronger.
So to end this I want you to:
Raise Your Middle Finger to Yourself!
Tell your weak self to fuck off, to move on and leave since you will not be the same complacent man or woman no more.
Today we raise up and start to live our own beast lifestyle!
Will you join us or stay living an unfulfilled robotic life?
Listen to the video above & make your choice!
Attack Life & Get Stronger
P.S. Have anything to add or things you want? Drop them in the comments below!
I still remember the first time I decided to do a dumbbell clean & jerk with a 45 pound DB at LA Fitness – feels like it just happened yesterday.
I was doing my typical bodybuilding workout – 4 sets of 12 reps & body part splits – today was shoulder day & I had been consuming training advice from from this bald guy named Zach Even-Esh.
His style of training was unconventional – using tires, rocks, ropes and playgrounds as workout material. It was a little crazy for me back then since I was used to just going to the commercial gym and training there like everyone else. But one of the exercises that Zach kept repeating over and over was overhead presses with rock and dumbbell clean and jerks.
So while at the gym I decided to do a DB clean & jerk & since then I haven’t trained the same. The explosiveness of that movement hooked me & I needed more aggressive training.
Slowly I learned more & more from Zach until my training evolved into being part underground – training with an aggressive attitude & not making excuses.
If you have ever wondered why I train at playgrounds, use sandbags, rocks, playgrounds & love to simply train with anything – it is all because Zach injected me with his Underground Strength DNA ever since I started incorporating his training style.
This week he released his first published book & I am stocked! I just ordered & can’t wait to attack it.
Check out the trailer – it will make you wanna go tear it up!
There are some bonuses you can get if you purchase by tonight, but knowing Zach’s quality of products the bonuses are just extra icing on the cake – the book alone is worth it & I highly recommend you get it.
“Everything you need to know about getting stronger and mentally tough is covered in detail in this book. If you are looking for a shortcut, or don’t have a true desire to work as hard as possible, this book is not for you. This book is all about embracing the effort, doing your best, inspiring everyone around you, and being the consummate leader of your social circle, all while becoming the strongest version of yourself.
This book is loaded with inspirational stories and informational programs that work. Zach’s training methods are intense and his passion is unparalleled; if you want to succeed, this book is for you.”—MATT WICHLINSKI, Strength Coach, WWE Performance Center
Attack Life & Get Stronger
— Luis Carrillo
P.S. If you get the book at anytime, forward me your receipt to beastlifestyle [at] gmail.com & I’ll give you my book: 15 No Excuses Workouts as a bonus.
I was recently asked: How do I build muscle safely at 13 years old?
My answer goes far beyond just telling the kid to focus on the major exercises & eat a lot (which are highly important) but above that, developing the habit of always moving & being active, is key to keep making progress throughout the years.
At 13 years old your whole world is about to change & you will:
Become more civilized
You will sit down a lot more
You will be smacked with more responsibilities, orders and rules
And all of these can slowly make you comfortable, lazy & overtime make you loose your energy to want to workout.
Am I blowing this out of proportion & making it sound like your wold is gonna end? Maybe a little.
Truth is that if you always find a way to be active at a young age, you won’t have such a hard time dealing with having to manage school, social life & fitness (since it will be embedded in your DNA to want to move)
So if you want to build muscle at 13 years old: Constantly be active, eat a lot, rest a lot & master the basic bodyweight exercises.
It sounds simple & it’s because it is – the only thing you have to do is put in the work & have fun!