All posts in Lifestyle

Last updated by at .

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:



Deadlift 405 - Luis Carrillo

How To Workout Without Fear (In 2018)

Yo! Hope 2018 is treating you amazing!

I already know you started on the right track so I respect you for that.

I recently began reading a book called The Big Leap” which is all about finding the fears holding you back from living the life you deserve.

Reading the book made me realize how working out in “fear” will be the reason why you won’t reach your strength goals this year. This is something we all do un-consciously (myself included).

So today I wanna help you to find one of your fears so we can eliminate it & you can get stronger!

Inside the book, the author tells you that your main goal in order to be fulfilled is to operate in “Your Zone Of Genius”

That is the zone where you are your most creative, happy, healthy, strong & full of excitement to live.

Inside the book the author says:

“Fear is excitement without the breath; The very same mechanisms that produce excitement also produce fear, and any fear can be transformed into excitement by breathing fully with it.”

In order to overcome fear you must breathe into it and get used to it being there.

Think back on the first time you asked a girl out:

You were nervous AF and when you finally had the balls to ask her out you probably held your breath in since you couldn’t relax and be comfortable.

This same thing happens when speaking in public. You curl up and start breathing heavily from the shyness and uncertainty of how the crowd will react.

Now all this fear also happens in your workouts.

  • You put more weight in the bar & you start to doubt yourself if you can even lift it.
  • Or you decide to do a heavy weighted pull up but as soon as you touch the bar you start thinking “I am tired, this is too heavy, I can’t do it”

All the fear happens in the mind not the body so in order to get rid of this fear you must simply move without thinking.

The key to overcoming fear is to be content with being in fear.

Think back at the last time you were doubtful or afraid of an exercise.

I personally fell off a pull up bar once pretty badly (my grip wasn’t strong enough) and ever since jumping into tall bars is scary.

So now I practice jumping into tall bars and also falling off of them in order to get more familiar with the height.

It’s scary and every time I go for a jump I think: “what if I fall?” but the more I face my fear the easier it gets.

What I am building here is confidence. Yes the fear is there but the more I jump the less I think “what if I fall” and instead I am simply practicing my fear so it becomes normal and it doesn’t scare me anymore.

I want you to do the same: If you have been avoiding an exercise because of a prior bad experience: break it apart and do progressions for it. Drop your ego and don’t be afraid of starting at a lower point.

It’s a new year and the reason why this is the first e-mail I am sending you it’s because I want you to succeed this year and the only thing that will hold you back is fear.

Not only in your workout goals but your relationships, finances and creative endeavors.

So please apply this mindset: if you are scared of something feel the fear but also breathe and relax into it. You will overtime turn that fear into excitement!

Here is to a Kick Ass 2018 Beast!

Attack Life and Get Stronger!

– Luis Carrillo

Let’s Be Friends:



My 2018 Fitness Predictions | Men Booty Workouts & Calisthenics TV Show?

In a few hours the clocks will hit midnight & a new year will be started.

2018 will be Epic!

I know you will destroy all your goals & I am here to help you in every step of the way.

There has been a lot of changes in the fitness world in the last year and today I wanna share my fitness predictions for 2018, so let’s start.

Calisthenics will be televised

Calisthenics as a sport really exploded this year but it’s still in its infancy. I feel that it will be the new sport on TV like Ninja Warrior since it offers enough action and tons of wow factor.

More Calisthenics Gyms will open

There is very little few calisthenic gyms out there at the moment but more will open as the demand increases. There is a lot of skill involved in calisthenics so with that in mind more people will jump on board to learn how to muscle up, handstand & lever as a new fun way to “workout”.

Glute workouts for men = Normal

Let’s face it 2017 was the year of the booty for women and all of us men are grateful for that 🙌 I believe that more men will realize how important it is to train the glutes not just for aesthetic purposes but also for strengthening the legs, spine, improving posture but most importantly being able to lift more weight. So far powerlifting and olympic lifting are some of the the few sports that emphasize glute training to keep getting stronger. I feel that men will realize how important it is to have a stronger ass and many won’t be so intimidated to do more weighted hip thrusts, glute bridges and more glute isolation exercises.

Craft Juices/Smoothies

This year desserts got a lot of buzz because of how creative people were in their presentations from using cakes in mason jars, weird ice cream fusions like orange and chipotle, unicorn shakes & coffee, etc. In order to keep up and since originality sets you apart I believe that juice bars/smoothie shops will be more crafty and creative in 2018. These shops will mix up fruits, vegetables and spices to creative unique flavors and colors that not only taste amazing but also look Instagram worthy.

So those are 4 of my predictions.

I personally will be releasing more workout programs starting in January to help you get stronger. I’ve gotten more involved into calisthenics so that will be my main focus in 2018 but I will also be doing power lifting and strongman training.

Hope you have a kick ass New Year’s celebration & I look forward to helping you reach your goals in 2018.

Attack Life and Get Stronger!

– Luis Carrillo

Let’s Be Friends:



drink this for more energy - water

Drink This For Your New Year’s Resolutions!

Time is running out!

In 4 days everyone will be gulping shots, kissing their loved ones and cheering to the new year.

It is in that moment that many of us will reflect on the year and make new fitness goals.

We say I am going to:

  • Get shredded & drop to 8% body fat
  • Gain 5 pounds of muscle
  • Learn how to muscle up
  • Add 200 pounds to my deadlift

And many other goals.

With our goals in mind we start the year excited; we buy new workout clothes, join a new gym, buy supplements, start meal prepping & hire coaches.

And that’s great! I want you to attack your goals & accomplish them.

We do all of this “sexy” things but we forget one fundamental thing.

The one thing that is KEY to having more energy, boosting performance & overall be a healthy beast.

And that is to:

Drink Water!

We get caught up in what are the best supplements & best workout routines to reach your goal that we forget that our bodies are made up of 60% water!

Drinking more water is the secret to:

  • Having more energy
  • Having more strength
  • Being happier
  • Having better skin
  • Being able to accomplish your goals faster

It’s simple and doesn’t sound too sexy but if you want to start off the year excited and keep being excited to train, move and eat better then make sure you drink more water.

It will keep your energy levels up so you keep going and don’t fall off track.

I personally try to drink 1 gallon daily.

Sometimes I drink more and sometimes I slack off and only drink half of that.

But the goal for me is always to drink 1 gallon.

The easiest way to achieve this is to have a 1 gallon jugger.

To fill it up in the morning and finish it before you go to sleep.

That way you don’t have to refill it multiple times a day and it’s less work and more drinking.

Try this for 30 days and I guarantee you will feel amazing, stronger & you friends will be asking “bro what’s your secret?”

These are the water bottles I recommend:

Attack Life and Get Stronger!

– Luis Carrillo

Let’s Be Friends:



Raising the Bar by Al Kavadlo - Calisthenics Book

40% Off of of Dragon Door (Act Fast) 🐉

Raising the Bar by Al Kavadlo - Calisthenics Book

Today is Back Friday & there is sales blowing up everywhere! It’s crazy!!!

I invest a lot in my education & if I can find sales on that then that is gold to me.

Today Dragon Door is having a major sale: 40% off of everything when you use the code: BFCM2017

If you guys are not familiar with Dragon Door, they are one of the best companies go get information and equipment on kettlebells, strength & calisthenics training.

I personally have picked up 3 books from there:

#1) Raising the Bar: The Definitive Guide to Bar Calisthenics By Al Kavadlo (Pictured at top)

#2)  Diamond-Cut Abs: How to Engineer the Ultimate Six-Pack—Minimalist Methods for Maximum Results By Danny Kavadlo

#3) The Encyclopedia of Underground Strength and Conditioning: How to Get Stronger in the Gym & in Life Using the Training Secrets of the Athletic Elite By Zach Even-Esh

I highly recommend all those 3 books if you are looking to advance your calisthenics training & also to learn how to train with odd objects & get stronger with weights.

Today you can get them all for 40% off

➡️ Check the Dragon Door Website Here

Search for the books on the top right & use the code BFCM2017 when you check out & the discount will be applied.

Again, this sale is not only for books but for all exercise equipment there too. If have been looking for a pull up rack or a kettlebell, now is the time to get those at a fat discount.

That’s it today, I hope you find something that will help your current training 🙂

Attack Life and Get Stronger!

– Luis Carrillo

Let’s Be Friends:



Goku Turning Super Saiyan vs Jiren

Dragon Ball & Working Out 🔥

Goku Turning Super Saiyan vs Jiren “Power comes in response to a need, a desire.” – Goku

Lately I’ve been OBSSESED with watching Dragon Ball Super. It always get’s me hyped up t go kill my workouts.

(If you don’t know what that is, it is an anime show focused on epic martial arts fighting, saving the world & getting stronger.)

I was looking trough my old blog posts and I remember I wrote a post on:

➡️ 10 Things Dragon Ball Taught Me About Working Out

And I just wanted you to read it again if you haven’t since I share some really good nuggets.

Its one of my favorite posts I’ve written & will keep talking more about Dragon Ball in my emails since there is so much good stuff from the show that will indirectly help you get stronger & gain muscle.

So give that a read here once you get a chance:


Also before I end the email, I’ve been doing online coaching and one of my clients has already doubled his max pull ups in 3 weeks!

He went from struggling to get 5 pull ups to now knocking out 10!

Huge progress in such a short amount of time!

If you are interested in online coaching feel free to reply to this email and let’s chat.

Attack Life and Get Stronger!

– Luis Carrillo

Let’s Be Friends:



Feeling lost & confused with working out

Why You Don’t Know What To Do – [From Gary Vaynerchuk]

“You Are Not Lost In Life – You Are Just Early In The Process”

I just saw this video from Gary Vaynerchuk and it hit me straight in the gut.

The answer to “I feel overwhelmed & I don’t know what to do” from a young guy (LIKE ME) spoke directly to me.

Gary’s Answer: You gotta try stuff. The biggest reason you don’t know what you wanna do is because you haven’t tasted enough things & the biggest reason you are not tasting enough things is you are worried about finding it too fast”

We are all guilty of this and I certainly am fighting with this fear of what if I fail & what should I do?

The key is to take shots, be PATIENT, learn and move forward.

Since high school, I have always wanted to be an athlete & teach fitness to others & I have to some extent done that. That’s why I started my blog, YouTube channel & became a personal trainer.

It’s scary to put this info out there since I know I am always judged but my gut is telling me to do it.

When it comes to my own fitness goals & workouts I have so many options in front of me.

I have tried:

  • Powerlifting
  • Strongman
  • Learning Advanced Calisthenics Skills
  • Parkour
  • Going for high reps on bodyweight exercises (like 20 pull ups)

These different training styles & modalities that I have tried and have shaped the way I train but

I FEEL CAGED & TRAPPEDFeeling lost & confused with working out

I wanna get stronger, build muscle, get ripped, learn how to do a handstand on gymnastic rings & deadlift 600 pounds.

Like all of you, I wanna do it all but I have to pick a discipline & get better at it instead of trying to be a jack of all trades & a master of none.

My gut is currently telling me to be a better calisthenics athlete: master the basics & learn the muscle up, handstand, lever & pistol.

Training for these skills is not as easy as do 4 sets of 12 reps. You gotta obsess, be patient & practice the skill daily.

Most importantly you have to let go of your mental fear & overcoming the biggest obstacle in your life: YOURSELF

You are the one limiting yourself from not being able to get these skills done.

Yes we need to learn progressions to these exercises
Yes we need to get stronger in certain positions
Yes we need to learn to breathe when creating tension while on a handstand

All these attributes are necessary to build up your physical strength, balance & control.

But the ultimate battle is to free yourself from fear.

To stop worrying about being scared & failing from a handstand.
To stop thinking you can’t do a hard exercise like a muscle up or handstand when you haven’t even physically tried it.
To stop caging your mind into thinking that you are weak, skinny, fat, heavy, tired, genetically ungifted or [insert other lame excuse you’ve told yourself]

Try a new exercise without much thought & let the fear move to the side.

Don’t be afraid of failure. Be afraid of not knowing whether you can or can’t.

To end this just TRY & gather learning experiences.

Watch Gary’s video & remember that anything you wanna achieve will happen as long as you keep trying and are patient.

That “overwhelmed + lost feeling” of not knowing what to do will little by little start to get clearer & you’ll have greater direction on what you want to do vs just “thinking of what if”

Attack Life, Your Goals & Your Fears,

– Luis Carrillo

Attack Life and Get Stronger!

– Luis Carrillo

Let’s Be Friends:



Hotel Luggage Cart Pull Up

Find Opportunistic Workouts Anywhere [You] Can

Last week I was working 12 hour shifts back to back and I am sure many of you are familiar with those schedules.

The little sleep, the constant to do and not having much of a break.

In those moments you need to either be prepared with meal prepping or make healthy choices when it’s time to eat.

I was working at hotel and was fortunate to get breakfast and lunch for the most part by the hotel so I was eating eggs & potatoes for breakfast and salad, beans and chicken or turkey.

For dinner I usually just went to Chipotle since it was convenient. I just made simple choices and didn’t overthink my eating schedule.

When we are busy is better to keep things as simple as possible and if that means having the same meal over and over then let it be. As longs as it is not something greasy or fried for the most part you should feel fine.

Opportunistic Workouts

Last week I also didn’t get much time to workout or train but that doesn’t mean that I wasn’t moving. My job was very active so I was constantly moving and pushing carts with heavy items on them.<

On the times I had a break I got my coworkers involved into doing a few reps of dips, push ups, pull ups and L-sits on chairs, the carts we were pushing or anywhere there was a corner.

Hotel Luggage Cart Pull Up Chair Elevated push ups  Clapping elevated push ups

L- Sit on Chair

It’s fun how many people will follow you into working out when you show them that it is easy and that things don’t have to be perfect. Specially with bodyweight exercises since they don’t require any equipment and can be done anywhere, most people will see it as a challenge and will join you to see if they can do the skill.

Yesterday I had a call with a new friend of mine and we talked all about opportunistic workouts and how he didn’t have access to a bar where he can practice muscle ups so this is what i told him:

Find any bar outside and do pull ups there to practice your muscle up:

  • Use the bars on shopping carts to do pull ups or dips
Shopping cart Pull Ups


  • Any store will have rails that you can use as a bar (check out the guy below)
Home Depot Pull Ups


  • Use any wall to practice a pull up
  • Use any bar at the playground and if there is no good pull up bar then buy gymnastic rings and practice ring dips and the muscle up there. Hang them on the swings, a thick tree branch or somewhere safe and sturdy.
  • Use gymnastic rings at home and hang them on your door frame pull up bar to practice the muscle up there.

There was a lot more examples I shared but the point was to open his eyes to the fact that there are opportunities in every day life. It’s just up to you to keep your mind open and attack when you see an opportunity.

Lots of pictures today but I hope they motivate you and get the point across:

Keep nutrition simple and find opportunistic workouts anywhere you can.

Attack Life & Get Stronger

-Luis Carrillo









muscle up

You CAN do a Muscle Up “You Got This!”

“It was a simple – “You can do it, you got this”

A month ago I joined a gym called Just Go Lift in San Diego, California.

I hadn’t been part of of a gym in about 2 years and I was missing the community and support from others.

I am not gonna lie, I was hesitant to join since I had been training alone for so long so the fear of being judged and seen scared me a little. (I’ve always been an introvert by nature.)

But I joined and the coaches welcomed me with open arms and my thoughts of “I will be judged” were all a lie.

I have had nothing but support here and that is what a good community does: they support each other and grow together.

I have been working on getting my muscle up again and while training here I realized how weak I was and have been working on the basics: Pull ups, dips, planks, L-Sits and any movement to get my body and hands used to hanging again.

2 weeks after joining I meet a few calisthenics guys. Seeing them do muscle ups like nothing and freestyle on the bars made me realize that I can do this.

muscle up monster

They gave me advice on how to do the muscle up and what I can improve on.

After 25 min of failing and very encouraging “You can do it” “You got this” words I was able to get 1 muscle up and that is all It took for me to make the mental switch on my mind.

I ended up doing a few muscle ups that night and my whole mindset on training changed from “I am weak & have so much training to do” to “I can do this and I am excited to keep working at it”

Instead of feeling bad for being weak now I am happy because there is so much exciting growth that will keep happening.

All it took for this mental switch was for someone else to believe in me and guide me with their support.

The point I am trying to make with this is that in order to accelerate results you need a foundation (i.e. working on the fundamental exercises)

But if you want to accelerate even faster then you need mental support and that is where joining a community comes in. They will be there to pick you up when you feel worthless and be there to make you remember that you can do anything.

Train not only the physical but also the mental and you will get there faster.

I am not sure what your specific goals are at the moment but I wold advice to get friendly help from someone that can do the skill you wanna do. Whether that be a muscle up or a handstand just ask and you will be surprised by how open others are willing to help.

Enjoy your Labor Day and reply with any questions, I am here to help.

Attack Life & Get Stronger

– Luis Carrillo





It’s NOT OK to Conform to the idea that you are a failure.

It’s been 2 years since I’ve made videos for you guys but I am back!

In the past 2 years I’ve been lost and I got a little too comfortable with living an average life until last month when I woke up very dissatisfied.

I went from working out daily and eating healthy to living a very unhealthy lifestyle: I was staying up late, drinking, eating out too much and neglecting my training.

All the progress I had made in the gym and in my online business declined.

When I made videos, wrote articles and sent emails for you guys I had a purpose to live for: I was on my mission to help skinny men get stronger and live a badass life.

3 weeks ago I went to a business and personal development and I made a lot of great people who got me back on track on living my mission.

It was a breath of fresh air to reconnect with some of my mentors (Elliott Hulse, Craig Ballantyne, Vince Del Monte & Bredos Keuilian to name a few) and also get acceptance that we all fall down – and the only thing that matters is getting back up.

Elliott Hulse @ the High Status Summit

Craig Ballantyne @ the High Status Summit

Bedros Keuilian @ the High Status Summit

Vince Del Monte @ the High Status Summit

Over the past 2 years I’ve been anxious and afraid to keep creating content since I am not at the level I was before but after hearing my mentors talk I know that it’s OK.

It’s OK to fail. It’s OK to feel sad and depressed BUT It’s NOT OK to Conform to the idea that you are a failure.

So today I am back.

I am back to making content for you guys and help you guys get stronger.

I’ve been training on the regular again, I joined a gym and have made amazing new friends in the calisthenics community.

A post shared by Luis Carrillo (@itsluis) on

Something I have learned from training and talking with these athletes is that they aren’t perfect. They have all have had tough moments when their life was in ruins but none of them settled for mediocrity.

Maybe you are in the same spot I am – feeling lost and alone but you aren’t alone.

You got me and the whole fitness community.

My goal with this site and messages is to help you grow stronger physically, emotionally and spiritually trough fitness.

And I will do that.

I’ve been thinking about how to serve you guys better and I will keep making videos but I’ve also been thinking about interviewing calisthenic athletes about their lifestyle and how they have gotten stronger.

If that is something that would be of interested to you please let me know. (reply to this email and tell me you do want interviews)

Also I do want to get to know you better and I think there is no better way than actually talking to you. So what I want to do is make myself available and get on a phone call with you.

I want to know what are the obstacles holding you back so I can serve you better and I think the best way to do that is to talk with you live.

I will have more details about that at the end of the week.

Lastly I do wanna apologize for being MIA for so long and I appreciate all the nice and supportive comments you guys have left on my videos and blog. I am grateful to have you as a subscriber and will keep pumping regular content to serve you better.

Talk soon,

Attack Life & Get Stronger

– Luis Carrillo