My Diet & 5-Exercise Bodyweight Circuit Workout (print this out)
The Internet lit up on Friday when I told you I was going to eat some white foods for lunch. TT readers were left wondering, “Wait, how could Craig the Kitchen Clutz make ANYTHING?”
Well I shocked the world with this light lunch. Meet my friend, “Sunny, the Egg Man”. Two eggs from free-range, grass-fed hens (cooked in coconut oil), steamed kale and mushrooms (drizzled with olive oil), and homemade tomato sauce. I apologize that it looks like I punched Sunny in the mouth.
Read my full daily diet below…
Photo: Light lunch with “Sunny, the Egg Man”.
Two eggs from free-range, grass-fed hens (cooked in coconut oil), steamed kale and mushrooms (drizzled with olive oil), and homemade tomato sauce. I apologize that it looks like I punched Sunny, The Egg Man in the mouth. Haha.
What’s for YOUR lunch?
These days I eat a big breakfast and a medium dinner, and stick to a light lunch. My breakfasts are usually:
Breakfast Option A: 3 scrambled eggs, smoked salmon, sauteed spinach, and a bowl of pineapple for breakfast dessert
or
Breakfast Option B: One of my morning blender drinks plus two nut butter sandwiches on gluten-free coconut paleo bread from Julian Bakery. You’ll get all of my morning blender drinks in this fat loss system here.
Last week at The Big Carrot, an organic grocery store in Greek neighborhood of Toronto, I stumbled across the most amazing nut butter called “Rainforest Nut Butter“. It’s a combination of cashew butter, brazil nut butter, and coconut oil. It’s hard not to eat more than a couple of extra spoonfuls! I sneak some in after dinner, too.
Dinner usually follows this formula: Meat, chicken or fish (grass-fed or wild-caught as often as possible), potatoes or sweet potatoes (mashed or baked), two vegetables (broccoli & brussel sprouts preferred), and then an apple with nut butter for dessert.
Now that’s good eatin’!
Here’s the fastest perfect plan for fat loss
And here’s a 5-Exercise Circuit that I did on Saturday in my basement. This one is called the “Triple Your Volume” or “Practice & Pile-Up the Pull-Ups”.
By inserting pull-ups, or any tough exercise into your workout in multiple places, you can get more practice with the movement. You will not go to failure or exhaustion with any exercise, that’s not the point. The purpose is to move quickly, but still have enough strength to do quality repetitions. This allows you to build your strength.
But don’t worry, you training with a high intensity and that will allow you boost your metabolism and get fat burning benefits from the workout. It’s a great style of workout to use 2-3 times per week. Let me show you my circuit, and then you’ll be shown how to do it for other tough moves.
The 5-Exercise Saturday Circuit to Pile On the Pullups
1) Bodyweight Squat – 25 reps
2) Pullups – 5-6 reps
3) Pushups – 15 reps
4) Pullups – 5-6 reps
5) Stability Ball Rollouts – 15 reps
6) Pullups – 5-6 reps
7) Stability Ball Leg Curls – 20 reps
– Rest as little as possible, but take whatever you need to hit the # of reps.
– Go through the circuit to get the # of reps you want. I did 7 rounds in order to get 106 pull-ups total, a new record for a single session for me. My goal is to improve my pullups, so that’s why this was a long workout (about 30 min).
(Yes, there are 7 spots listed, but it’s only 5 different exercises!)
Here are the rules for the workout:
a) Insert your ‘tough’ exercise in positions 2, 4, and 6.
b) Do 50% of your max reps per set. For example, I can do about 12 pullups, so I did 5-6 reps per set.
c) Do only 3 rounds of the circuit in your first try. I’ve done this many times, so that’s why I did 7 rounds. I want you to start slowly. Thanks!
Let’s say that you want to improve your pushups. You can currently do 5 perfect reps. Here’s your version of this 5-exercise circuit to triple the volume.
1) Bodyweight Squat – 10 to 20 reps
2) Pushups – 2-3 reps
3) Bodyweight Rows – 15 reps
4) Pushups – 2-3 reps
5) Stability Ball Rollouts – 15 reps
6) Pushups – 2-3 reps
7) Prisoner Split Squats – 10 reps per side
– Rest as little as possible, but take whatever you need to hit the # of reps.
– Go through the circuit three times.
Good times! + Good Eatin’ = Great Results!
Get more fat burning bodyweight workouts here
So much more effective and fun than plain ol’ boring cardio. <= Blech!
Pile on the intensity to take off the pounds,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – Whew…long email today…print that one out!
And use this as your Monday Motivation…
‘The only people who never tumble are those who never mount the high wire.’ – Oprah.
Review your week. Note your wins and losses. Look at every small victory as a step ahead, even if you lost the battle. Build upon every positive, learn from every negative. Take action on these lessons. Build stronger daily rituals. It takes time to establish new and improved habits, but you can do it. Never, ever quit on what is important to you.
Never stop getting better. You can do it. Bally the Dog and I believe in you!