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easy meal prepping to build muscle 101

Easy 5-Step Formula for Meal Prepping!

Let’s Go Champ!

That’s one of the phrases one of my calisthenics friends uses when motivating others.

While working out, if someone calls you a champ you will not back out and do more rep or push yourself harder.

Today I wanna remind you that you are a champ, you are destined for greatness and you got this, whatever goal you are trying to tackle you will get it as long as you keep going!


There are always fundamentals when it comes to building muscle and eating more calories is one of them.

Today I wanna share my simple 5-step formula for meal prepping.

  1. Set aside 4 few hours every 3 days to just to cook.
  2. Pick 2 sources of protein to cook: Ground beef/turkey, chicken or any type of steak.
  3. Pick 2 sources of carbohydrates.: Potatoes, yams, rice or pasta.
  4. Get cooking
  5. Once everything is cooked simply put the food into 2 big containers.

That’s it!

I’ll be honest, I am very boring when it comes to cooking since I like to make things simple.

Many people fail at meal prepping simply because they try to add too much variety to their meals and it becomes overwhelming. They try too cook too many different foods at once.

By limiting your food choices and keeping it very basic, it’s easier to manage since you only have 4 options:

  • Do I want Chicken with mashed potatoes or rice?
  • Or do I want Ground Beef with Mashed potatoes or rice?

Easy right?

After you serve your plate or reheat your food then throw some veggies in there too.

Only buy 2 different ones at a time like spinach and broccoli and in one meal have broccoli and the next have spinach.

The less options you have the easier it will be for you to stick with meal prepping.

If you have been wanting to meal prep, I hope my simple advice helps you finally get started. You will save tons of time by just having to re-heat your food instead of cooking each meal or driving to a restaurant.

The less time spent cooking means more time making gains at the gym and in life.

Let’s Go Champ!

Attack Life and Get Stronger!

– Luis Carrillo

Let’s Be Friends:



DIY Fast Almond Milk (2 Ingredients)

I went to the store and saw that they had Quest protein samples for $1.

I like their quest bars so I wanted to try their protein powder to see if it’s as good as their bars.

Quick answer to that: I’ll stick to their bars. The protein powder was too “light” in flavor…but back to the story…

I wake up the next day excited to try and open the fridge and [insert face of disappointment] there is no milk.

Protein shakes always taste better with milk so I decided to make my own Almond Milk.

My mom is the one who actually showed me this simple 2 ingredient recipe:

Step 1: Grab almonds

Step 2: Add water

Step 3: Blend

BOOM! You have Instant Almond Milk!

Easy and fast.

I mixed in the quest protein powder with my almond milk and it tasted pretty good.

If you have no milk or prefer to consume non-dairy milks then I invite you to make your own milk like I did.

Grab your blender, add water and throw in some almonds, cashews, peanuts, Brazilian nuts, raw coconut chunks or whatever you desire.

You can always add some cinnamon, stevia or vanilla beans to sweeten if if you desire.

If you give this a go or you already do this on your own, let me know! I would to see your creations.

Attack Life and Get Stronger!

– Luis Carrillo

P.S. The blender I use is a VItamix. This thing is powerful and I can even make almond butter on it. They are pricey but worth it. I see a lot of smoothie shops and restaurants use them for their drinks.

Lets Be Friends:



Avocados Alone Suck! Eat This As Well

First off all I love avocados, their flavor and color make all food better.

But they don’t make me full. Fat on a meal is supposed to make you full so you can have sustained energy for longer BUT that wasn’t entirely the case for me.

About me: I am ectomorph (skinny body type) and I tend to break down carbohydrates and protein fast so eating fatty rich foods help me sustain energy for longer.

I talked to my coach about this issue.

Me: I eat a big dinner with rice, chicken and avocado but in 1 hr I feel hungry again.

Him: That’s because Avocados tend to digest faster. Not all fats act the same and you need to consume a fat that takes longer to breakdown like some peanuts or almonds.

Me: So by eating a handful of almonds after my meal I will feel fuller for longer?

Him: Yeah, nuts and seeds will take longer to break down and will give you sustained energy for longer.

Boom! The light bulb went on! and from now on I’ve been eating almonds with my most of my meals.

I eat them after eggs, after eating white meat (chicken or fish), after eating avocado & it has been working great. I am finally full for a few hours as opposed to feeling dissatisfied within the hour.

[Warning: Something to be aware is that almonds contain a lot of calories so if you are watching the amount of calories you consume then don’t eat too many.]

This has helped me and if you are in a similar situation where avocados alone aren’t doing it for you, then add a handful of nuts like almonds after your meal.

You will feel full and have energy for longer times.

Simple tip but it’s impactful.

Attack Life and Get Stronger!

– Luis Carrillo

P.S. If you think any of your friends would enjoy this email, please feel free to share it with them!

Lets Be Friends:


Simplify Your Workouts & Nutrition + (Actually Eat Your Veggies Trick)

The other day I ordered a dash wallet and when it came in the mail, the package contained this quote:

 “Sometimes the questions are complicated and the answers are simple.” – Dr. Seuss

That quote made me think about simplifying my workouts & nutrition for this month.

My simplified exercise list:

  • Squats
  • Deadlifts
  • Bench & Overhead Presses
  • Farmer Walks
  • Pull Ups, Chin Ups, Inverted Rows & Muscle Ups
  • Dips
  • Push Ups
  • Squats & Pistols
  • Jumping
  • Crawling
  • Climbing
  • Rolling
  • Sprints

My simplified food list:

  • Eggs & Cheese
  • Chicken
  • Turkey
  • Ground Beef & other red meats
  • Salmon, tuna and other fish
  • Rice
  • Pasta
  • Potatoes & Yams
  • Beans
  • Oatmeal
  • Fruits & Veggies (See my video for the “actually eat your veggies trick“)
  • Almond or Rice Milk
  • Coconut oil
  • Butter
  • Peanut & Almond Butter
  • Nuts & Seeds
  • Avocados

**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.

  1. 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.
  2. 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.

Simplify Your Life & Get Stronger

– Luis Carrillo

Recommended Workout Programs

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

2 Simple Tips for Eating More & Using Better Form (Beginner Workout Problems)

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!

Attack Life & Get Stronger

Luis Carrillo

Recommended Workout Programs

Lean Hybrid MuscleBuild Muscle While Losing Fat + Learn How to Create Your Own Hybrid Workouts

Bodyweight BodybuildingGain Muscle, Reduce Pain & Revive your Energy with Just Bodyweight Training Alone

Grow Stronger MethodGet Stronger & Lift Heavier Weights Without Adding Bulk!

Warrior Upper Body – Learn how to Do Advanced Exercises Like Handstands, One Arm Pushups And Sets Of 20 Pull Ups

15 BackUp Workouts – Short on time? No Equipment? Or Are Bored & Need a Challenge? – I Got You Bro!

Don’t hold back in your training + expensive sushi

“That was some really good sushi!”

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 :/)

Kitchen Sink Shino Suhi + KappoThe kitchen sink referenced above (it’s the name of the plate)

Crispy Rice & Spicy Tuna Shino Suhi + Kappo.JPGAnd 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

So my point with all of this is to remind you to not hold back.

When you want something & it is safe to do, DO IT or else you’ll regret it.

Attack Life & Get Stronger

Luis Carrillo

P.S. I normally don’t talk about abs, but I will next time…stay tuned!

P.S.S. I am gonna start getting more personal with my articles & also share more stories (I still need to work on my story telling) but hope you enjoy them & you will also get to know me a lot more.