***Special Update: Sample Advanced Fat Burning Protocol and Sample Menu***

First things first, you need to know some of the terminology so watch the video above as it will put you light years ahead of most people in terms of effective nutritional information.

Sample Week

Monday-Tuesday consume FIRE Meals

Wednesday consume FUEL Meals

Thursday-Saturday consume FIRE Meals

Sunday consume FUEL MEALS and a FREE MEAL

How it works

By temporarily removing complex carbohydrates and fruits from your eating plan, the body will burn stored fat at an accelerated rate. Do this too long (beyond 3 days for most people) and the body begins to breakdown muscle tissue and slows metabolism.  Remember too much is not a good thing.  Stick to the plan as outlined for 3 weeks.

Sample Fat Burning Meal Plan

FIRE Breakfast: 3 egg whites & 1 whole egg (cage free) with spinach and 1/8 cup Feta Cheese

FUEL Breakfast: 3 egg whites& 1 whole egg with vegetables and blueberries or apple

FIRE  Mid-AM: Formula-1 Protein (grass fed cows) with 1 tbsp. Greens-X (equal to 5 servings of fruit and vegetables)

FUEL Mid-AM: Formula-1 Protein (grass fed cows) with 1 tbsp. Greens-X and frozen strawberries

FIRE Lunch: Grilled Wild Salmon over Mixed Greens Salad with fresh squeezed lemon and olive oil

FUEL Lunch: Grilled Chicken Breast with baked sweet potato and a steamed vegetables with garlic and lemon

FIRE Mid-Afternoon: Grilled Chicken Tenders and 1/2 avocado

FUEL Mid-Afternoon: Shrimp with lime and sea salt, 1/4 avocado and steamed rice.

FIRE Dinner: Spicy Chili (95% lean grass fed beef, peppers, onions and seasoning)

FUEL Dinner: Spicy Chili (Ground Turkey Breast, Kidney Beans and seasoning)

On this protocol you will not eat within 3 hours of going to bed.

________________________________________________________________

Last week I told you Secret #3 of the 7 Secrets of the Physically Elite.

To review, those who achieve Physical Greatness do this:

Secret #1 Drink at least ½ of your bodyweight in ounces of water per day.

Secret #2 Avoid Processed Foods and Eat Foods Closest to their Natural Source

Secret #3 of the World’s Best Bodies is EAT a RESULTS MEAL 4-6 times per day.

What is a RESULTS MEAL?

There are 3 types.

1. FIRE Meals to Detoxify and Burn Fat
2. FUEL Meals to Build Muscle and Increase Performance
3. FREE Meals to Keep You Sane

The question that I get a lot is “how do I do this?”

Watch the Video above.

In this video, I share with you specific examples of FIRE, FUEL and FREE Meals as well as how to put them into a complete body transformation plan with my NUTRITION CYCLING PROTOCOL.

Make this Your Best Year Yet!

Live Greatly,

BB3

Billy Beck III

P.S. – Be sure to post your questions in the comments section.  I will reply to as many as I can in between clients.  Enjoy!

“Anyone can give up: It’s the easiest thing in the world to do. But hold it together when everyone else would understand if you fell apart, that’s true strength.” –Theodore Roosevelt

How do I Estimate Body Fat Percentage? — powered by eHow.com

Here’s the best deal I found to get the Accu-measure calipers.  It comes with a free Myotape too!

AccuMeasure MyoTape MT05 and AM-3000 Fitness 3000 Personal Body Fat Tester Kit

This time of year many people catch colds and the flu.  Is it because there are more germs and viruses surrounding you?

Let’s think about this.

You have two people you work side by side every day.  Both are exposed to the exact same environment-the same germs and viruses.

Why is it one of the people gets sick and the other does not?

The answer is simple.

The STRENGTH of your IMMUNE System determines whether you get sick or not.

The lie we have been fed is that there are viruses, germs and flu “bugs” seeking us out with only one mission – to get us sick.

The truth is that we are surrounded by germs all of the time.

Viruses live inside of our bodies.  When the immune system is STRONG viruses and germs don’t stand a chance.  Our bodies beat them into submission.

It is only when we abuse our bodies and beat down our IMMUNE system do we become sick.

Coughing…sore throat…aches…snotty nose…sleepless nights.

So how do you get your IMMUNE system STRONG and keep it there?

Here’s some facts you must know:
1. 80% of IMMUNE function is found in the gut and intestines.  If digestion is not optimal, your immune function is compromised.  Look in any drugstore and you will find shelves upon shelves of over the counter medications to alleviate the systems of poor digestion.  Gorging yourself with processed garbage foods and downing diet sodas, chemical laden snacks and Mocha Choca lattes is the way of most people and as a result their immune system has the strength of an infant.

2. Stress lowers IMMUNE function.  Physical stress like overtraining and poor sleep and even changes in weather can lower immune function.  Emotional stress takes an even greater toll on immunity.  Its no wonder happy people tend to be healthier than sad and angry people.

3. Alcohol, Sugar and foods containing white flour lower immune function.

It is no wonder the Holiday season is the time when a lot people become coughing, snorting, sleepless snot factories.

Think about it…

From Thanksgiving to New Years what happens?

Lots of stress.

Too much food.

Lots of processed food is eaten.  Cookies, cakes, pies, candy,

Alcohol flows freely.

STRESS

Missed workouts

Less Sleep

More STRESS

You get the picture.

To keep your IMMUNE system STRONG LIKE BULL be certain to take these steps.

1. Stay Hydrated. Drink at least ½ your bodyweight in ounces of water each day.  This amount of water not only keeps your body cleansed and energized but it also speeds metabolism and keeps testosterone levels optimized.

2. Exercise at least 3 times per week.  This is a bare minimum.

3. To reduce stress…plan ahead.  Most stress is created as a result of not being prepared. When not prepared we REACT in an unresourceful manner.  Often with anger, frustration or other emotions that we later regret which all lead to lowered immunity.  Plan ahead.  It will be the best 3-minute investment you ever made.

4. Chill out.  Don’t take yourself so seriously.  Realize that life is AWESOME. If you focus on shit sooner or later you will step in shit.  If you seek out the greatness in all then life becomes almost magical.

5. Try supplements that support immune function like Whey Protein from organically raised cows.  I have not gotten a cold or the flu in years.  In addition to the other four tactics above I start my day with 2 scoops of Chocolate Post Training Protein mixed with 10 grams of Glutamine.  I often add in Greens-X or a shot of wheat grass too.  This combination contains immunoglobins that STRENGTHEN the immune system. Glutamine is the most abundant amino acid found in muscle tissue.  In times of stress it can become depleted resulting in suppressed immune function.  Supplementing with glutamine helps prevents this from occurring.

To recap:
Coughing…sore throat…aches…snotty nose…sleepless nights is caused by stress, eating processed garbage foods, alcohol and being pessimistic.

You can combat it simply by nourishing your mind and body with the 5 steps above.

Until Next Time my friends,

LIVE GREATLY,

Billy

Billy Beck III

“No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a person to grow old without ever seeing the beauty and strength of which their body is capable.” – Socrates

BB3 Team Training – Weston, South Florida The entire staff at Billy Beck III Personal Training & Performance Center went to support The United Cerebal Palsy Society and Michael Sayih’s 5K at Hollywood Beach Broadwalk.  After the race, the team put on a Super Man Super Woman Challenge! A great way to burn fat, boost metabolism and have fun!

of the Man Voted World’s Best Personal Trainer.

No Fluff, No B.S. This is the REAL DEAL!

After years in the making, an exclusive members only site is almost complete.

Once inside, you will find:

• Billy’s Proven Training Programs including the MASTER PLAN.
• Billy’s Guide to ULTIMATE EATING! This document is the blueprint to getting shredded in as little as 90 days!
• Menus designed by Sports Nutritionist Chef Chris Anderson. These menus were designed for Billy by Chef Chris himself. They precise in the exact macronutrient ratios shown to rid the body of fat while adding lean muscle and increasing performance. This takes all the guesswork away! All the work has been done for you!
• Exclusive access to articles and protocols not available anywhere else. These include self-assessments to determine your results, fat burning supplement protocols, which supplements to NEVER take and which EVERYONE should take!!!
• PLUS, Audio Coach Casts with Billy himself. You will be up to date to what Billy is learning, creating and teaching so you will be light years ahead of what everyone else is doing. Billy gets paid $300 for just one consultation. With these coach casts it is like having BB3 right in your corner!
• This is NOT one of those dry, boring member programs with the same information. This is a MASTERPIECE!
• New content is added almost daily including training programs, audio coaching clinics, nutrition plans, what foods are the best, which to stay away from like the plague and much much more!

Get your PhD in RESULTS by becoming one of the first to join the PHYSICAL MASTERY TEAM! You will not find  more effective strategies or be more inspired anywhere else!

Get ready… It’s almost complete.

Check back soon for the unveiling of PHYSICALMASTERY.com

Be sure to watch the AWESOME intro video there too!

Whether you train at home or at a gym.  It does not matter.

Whether you are a man or woman, it does not matter.

Whether you are young or old.  It does not matter.

Whether you are a professional athlete, competitive bodybuilder or just starting out, it does not matter.

What matters is that you are 100% committed to getting RESULTS and not wasting your time, money or energy!

Dabblers need not apply…this is for those rare souls who are dedicated to being their best and focus on Mastery!

Welcome! PHYSICAL MASTERY

A few weeks ago, you may recall I put the BB3 Team through a secret training course designed to BREAKTHROUGH COMFORT and FEAR!  (Be sure to check the video out at www.LiveGreatly.com called “BREAKTHROUGH FEAR BB3 Style”)

Now it is time for event #2.   This one is all about the G-word.

Gratitude.

When you live in a state of gratitude life becomes brighter.

You think less about what you get out of life and focus more on what you can give.

Gratitude brings out the best in all of us.

So this Saturday we will be closing down BB3 Training Center so that our entire staff can run a 5k race.
You may be thinking, “How does that create gratitude?”

Well…we are going to be someone else’s legs.

Each of us will be pushing someone who is unable to walk.

We are going to give them the experience of running for maybe the first time in their lives.

Our goal is to create a day these people will never forget.  To help them feel as important as they really are.

I know this will be a day we will all remember and it is my hope that it forges a permanent state of gratitude amongst our staff and that it carries over to all of our clients and our community.

If you would like to participate in “Michael’s 5K” go to www.SpecialCompass.com

Remember in life, you get what you give.

Live greatly my friends,

BB3

Billy Beck III

“The best exercise for strengthening the heart is reaching down and lifting people up…”

Chapter 7: Beyond 7 Days…

After one of my clients completes the first seven days successfully I know that it’s time to take it to the next level. Depending on the client’s goal the steps vary. For instance, a performance athlete looking to rehabilitate an injury and his wife who is looking to lose 15 pounds of fat are not going to be on the same plan. To simplify, I am going to assume that your goal is to cut your body fat in half in 3 or 4 months. This is a challenging but realistic goal.

Are you ready?

It really comes down to…How Bad Do You Want It?

On a scale of 1 to 10 rate your desire to achieve your physical goals.

If you are currently at an 8 or less then your top priority must be mental conditioning. Otherwise, your motivation will fizzle out and will soon leave you frustrated. I suggest you take the following actions:

1. Find a picture of your Ideal Body and put a copy of it everywhere. In your car, your wallet, your bathroom mirror and also your refrigerator.

Growing up my hero was Arnold Schwarzenegger. I had his picture everywhere. It served as a constant reminder of what my goal was. Whenever I was craving tacos or donuts I would see Arnold’s champion physique and ask myself in a thick Austrian accent, “Did Auh-nold eat tacos and donuts to achieve his body? Hell No!” Then I would eat a High Octane meal and feel great about my choice!

2. Perform 10 minutes of 4X4 Breathing & Visioning Exercises every day.

3. Create Leverage. Write down all the reasons why you must change. Then write down how your life would be different once you are living in your all-time best body. Do this and really feel it.
4. Build a support team around you. Often times, people are affected by what others think of them. This is human and is nothing to be ashamed of. However, when it takes away from your life and crushes your goals then it is absolutely unacceptable. You must decide that you will do whatever it takes to achieve the body you deserve. No one can take it away from you unless you let them.  Negative people (aka “neggies”) may be surrounding you. If this is true, then right now commit to create a fortress of positive minded, supportive friends and family around you. Like I said earlier you cannot always eliminate all the “neggies” but you can certainly maximize the positive people and things in your life.
5. Get a Coach. What does Tiger Woods, Michael Jordan, Peyton Manning and every other professional athlete have in common? Yes, someone who holds them accountable and guides them to make the best decisions and take the most effective actions. Personally, I have had and still have coaches in various areas of my life. When I want to learn something I go to the best of the best and discover the strategies, knowledge and tactics that get results in the fastest time possible while minimizing mistakes. I suggest the same to you.

If you are at a 9 or higher then you are ready to take on the challenge before you…

The BB3 Ultimate Fat Burning Strategy

There are various levels so that the program can be adapted to anyone from a beginner with little or no exercise experience to even the most experienced and conditioned athlete. Also note that the main objective of this 16-week plan is to decrease body fat while improving health, endurance, energy, strength and performance. I despise training someone merely for aesthetics. Being all show and no go is a waste of time but almost always leads to temporary results. The goal of every protocol I put together is to create the look of a super hero and the ability to back it up with greater strength, energy, vitality, health and athleticism. That’s what being LEAN & Mean is all about. Being your best in every way possible.

Here is how I typically layout a fat burning protocol.

Step 1: 7-Day Challenge

This essential first step is designed to educate and ingrain the foundational habits necessary to achieve physical change. It creates unstoppable momentum to tackle the next step.

Step 2:  Detox & Cleanse to Maximize Physical Change.

Duration: 3 weeks

After speaking with many physicians, doing extensive research and applying what I learned, I soon discovered an eternal truth: the human body is designed to be lean, strong and athletic. It is not designed to be fat, painful and diseased. Excessive fat, painful joints, headaches, digestive problems, brain fog and fatigue are all symptoms of toxicity and inflammation in the body. Toxicity and inflammation are the root cause of these and numerous other symptoms. With that said, the greater your body’s internal workings the greater your external appearance. The greater your energy…the more dynamic your vitality and strength! This is the purpose of the 21-day detox and cleanse. The 21 day detox and cleanse consists of a proven nutrition and supplement strategy designed to remove stored toxins and decrease inflammation throughout the body. Unlike a lot of programs out there you won’t have to worry about harsh side effects and emergency bathroom runs.

The exercise program is focused on correcting muscle and structural imbalances in the body. Muscle and structural imbalances are like having the wheels on your car misaligned. We all know what happens. The tires don’t last as long and the vehicle’s performance decreases. In the human body, these imbalances eventually lead to nagging aches and pains and oftentimes, injury. As you can see this step is critical to every person’s life whether they are a grandparent or an elite athlete. The best side effect of this phase is that the body can now better absorb and assimilate the foods you eat allowing for even greater fat loss, muscle gain and performance!

Step 3: Metabolic Enhancement

Duration: 3 weeks

This phase is designed specifically to add lean muscle, boost metabolism and burn fat. This protocol works to improve hormonal balance specifically the stress hormone – cortisol. The physical training consists of full body workouts that circuit Level IV & V OH Sh!t movements. This type of training creates both a muscle building and cardiovascular effect. (Your heart will be pumping!) My clients experience a drop of 0.5-1.0% body fat each week during this phase. Other benefits clients often experience are improved quality of sleep, greater energy, and enhanced mental focus; less frequent mood swings and improved strength and endurance.

Step 4: Incinerator: Fat Burning Protocol I

Duration: 3 weeks

This protocol is works by training each muscle until it “burns.” The burn is caused by the production of lactic acid. The body’s responds to the excess acidity by producing greater amounts of growth hormone, which optimizes fat burning, add leans muscle and speeds metabolism.

Step 5: Inferno: Fat Burning Protocol II

Duration: 3 weeks

Inferno is the next level of fat burning and as the name suggests is more challenging than the previous phase. In this phase, the training volume is increased and we also begin to manipulate the eating strategy to further speed the fat burning process. You may be tempted to skip ahead to this program but I warn you to stay the course as each protocol builds off the next. I trained some young, energetic NHL players who begged me to jump into this phase. Eventually we came to the agreement that we would perform the Inferno for one week and re-assess from there. Long story short, they revoked their request after only 2 ½ days. It was too much too soon even for these guys.

Step 6: Hell-Fire: Advanced Fat Burning Protocol III

Duration 3 weeks

Hell-Fire as the name suggests burns like H-E-double hockey sticks! It is that burn that spurs the release of fat burning hormones. Again in this phase specific nutritional changes such as carbohydrate cycling create even greater loss of stubborn fat. At this point, in the program momentum is carrying you through. You have forged the mindset of a champion athlete who’s not training to merely participate but you are here to conquer. It is during these last few weeks where you begin to realize your physical goals. Imagine how great it is going to feel to achieve such a magnificent feat. You cannot argue that the one achievement in life that is universally respected across the globe is attaining physical excellence and discovering your full potential.

“Whatever you can do, or dream you can do, begin it.  Boldness has genius, power and magic in it.” -Goethe

After working with hundreds of clients and observing thousands, I believe that post-workout nutrition produces greater results than any other supplementation strategy.
If you are not currently ingesting a post-workout shake, then this alone will prime you for positive physical change. It is imperative.

Before I go into more detail, I am going to share a story with you to drive home three CRITICAL points.

When I lived in Pittsburgh, PA, I gave a seminar covering this topic.
About a month later, one of the seminar attendees approached me and said, “ Hey, I drank those shakes after my workouts and all I did was get fat.” I quickly replied, “You mean Fatter.” His look of dismay was meant with my usual devilish grin. Then I said, “let’s figure this out.”

I began with the components of his shake.
Problem #1 identified: He decided to use a different protein powder because it was cheaper.

BB3 Post-Workout Rule #1: Do not change the ingredients. The right quality with the right quantity is the difference between getting chiseled and getting gas.

Next I observed one of his workouts:
Problem #2 identified: This guy trained his jaw more than he trained any other muscle and when he did lift a weight he would still be talking during his set!

BB3 Post-Workout Rule #2: As I have said many times before, if you are talking while you are training, then you are not training…you are talking. The body must be challenged or it will not change.

Next I asked how long after his workout did he drink his shake.
Problem #3 identified: He said when he got home from the gym, which was 30 minutes later. This did not include the time that he spent talking after each workout.

BB3 Post-Workout Rule #3:
Drink the shake within 5 minutes of your last rep of your last set. If you still need to stretch or perform any other additional non-resistance training activity, then do it after you drink the shake. That’s the deal.

The Body’s Post Workout Response
During a challenging training session several actions occur:
1. The body utilizes nutrients at a far greater amount than at rest. The majority of the fuel during training is confiscated from a carbohydrate stored in the muscle called glycogen. Low glycogen leads to muscle loss. Thus, glycogen must be restored.
2. Training creates microscopic tears in the muscle tissue referred to as microtrauma. All tissue in the human body is made of amino acids. (Stick a bunch of amino acids together and you get PROTEIN). Therefore, ingesting protein after the training session is critical.
3. Cortisol levels steadily increase during the training session and post-workout. Cortisol is a hormone which signals various biochemical processes in the body. Some of the them are beneficial to physical achievement while others are not. An increase in cortisol post workout is not beneficial and greater results will occur by temporarily lowering it.

BB3 Principle: To get the best results consume a post workout shake that replenishes carbohydrate stores, repairs damaged tissue and lowers cortisol levels within 5 minutes of the last rep of the last set.

LARGE & In Charge: If your main objective is to add muscle mass this is for you.

• 1-3 scoops FORMULA-1* (Whey Protein Concentrate)
• 1-6 scoops Vitargo Unflavored (Carbohydrate Supplement made my GenR8)
Vitargo purchase link – http://www.bodybuilding.com/store/genr8/vitargo.html
• 10 grams Creatine Monohydrate
• 1-2 scoops Greens-X* (green plant concentrate to blunt cortisol levels)

To determine protein intake: multiply bodyweight in KG by 0.3 = grams post workout
To determine carbohydrate intake (Vitargo) multiply grams of protein by 4 = total carbs

LEAN & Mean: If your primary goal is to decrease body fat then opt for this formula:

• 1-3 scoops FORMULA-1* Organic Whey Protein Concentrate
• 5-20 grams Glutamine (Glutamine is an Amino Acid that when taken in higher doses replenishes glycogen stores without increasing hormones that promote fat gain)
• 1 scoop Greens-X* (concentrated green plant extract that is an alkaline substance which blunts cortisol levels)

* To get your hands on Formula-1, Greens-X or any BB3 supplement go to http://billybeck.com/1store/index.php?CategoryID=4 or call 954-424-8584