So you are going to take on my Body Beast / P90X hybrid? Awesome! Now the work comes in. You know what workouts you are going to do, but what about nutrition? I couldn’t leave you hanging! Let’s get to it!
P90X / Body Beast Hybrid Nutrition
The first and most important decision you need to make is this: Am I using Coach Wayne’s Beast90X Hybrid to cut BF and lose weight? Or am I using it to add mass?
It’s either or, not both. You need to pick one goal. Going for RIPPED or going for packing on mass and muscle. We have talked about this so much on teamRIPPED. Adding mass and cutting BF do NOT happen in the same calorie environment. To keep it really simple, you aren’t going to add muscle well at a deficit, and you won’t be cutting BF when you are at a surplus. We just don’t work that way. So lose the fitness magazine dream of “adding 20# of muscle while getting shredded!” It’s a lie. Plain and simple, a lie.
So what will it be?
Adding mass and muscle? OR Are you going for RIPPED and shredded?
Beast90X for Shredding
You don’t have to cardio yourself to death to get ripped. It’s actually best to make sure you have solid lifting whenever you are trying to cut body fat.
Would I recommend for this hybrid is a solid deficit around 800 calories under your maintenance in the macro split of 40/30/30. If you’re familiar with Body Beast, you know this is the macro split from the Beast Phase. I have been liking this more and more for cutting as you get to trade in some of your protein budget for a larger fat budget. I think this helps mentally as you aren’t always trying to pound more protein. Physically, the extra dietary fat will help promote optimal hormone levels. I think it’s great for getting ripped!
If you don’t know your maintenance need, check out my calorie calculator to find a good starting point. Then track, track, track to see if it is giving you 1-1.5# losses a week. As with all my nutrition advice, you need to track to really know what your body is doing and how you are progressing. If you don’t track, you are always just guessing.
Caveat With Tracking!
There is definitely a hierarchy of importance when it comes to tracking. The most important thing is that you don’t go over on your calories. You pick your calorie goal and you stick to it. Right behind that, is hitting your macros. What you eat does matter! Even at the same deficit, a diet of almost all carbs and fats will not produce the same results as a diet with higher protein and moderate carbs and fats.
Next, we look at things like fiber and water. If you’re a man, try to get over 30 g of fiber a day. If you’re a woman, over 20 g should be enough. Keep your water intake up as well, as it will keep you satisfied and hydrated for your tough workouts.
Finally at the top is supplements. No supplement will correct or outwork missing your calorie target, missing your macros, and forgetting about fiber and water. But supplements do you give you that final edge to maximize your results and your performance. So don’t look at supplements to fix your nutrition mistakes, but definitely use them to maximize your results!
Beast90X for BULKING!
Bulking always works best when you know your actual maintenance calorie need. Here is a good article on finding your maintenance calories. Essentially, you want to track your calorie so consistently that you find the point where you don’t lose weight or gain weight. We can use a formula to calculate our maintenance need, but we will want to check it by actually tracking and seen what are weight does.
Once you know or have calculated your maintenance, I recommend setting up a 500 cal surplus. This should allow you to gain about 1 pound a week. Some of you will have to eat a bigger surplus to gain and some of you will want to eat a slightly smaller surplus to limit how quickly you’re gaining. If you eat so much that you quickly gain a lot, you will be adding excess body fat along with your muscle. We just want to limit the extra fat.
For macros, you can always start out around 30/50/20. See how many grams of protein 30% of your new calorie goal will be. If you’re over 1.2-1.3g/lb for protein, I would dial it back and give those calories to carbs. You just don’t really need that much protein to bulk well and the carbs will be more of a benefit.
Bulking or Cutting: Consistency is KEY!
If you want the best results, you need to track and be consistent. Cheating on your plan never helps. So get committed! Get dialed in and see what you can really do! The results are there for the taking… will you BRING IT!?
Up Next Week: Supplements for CUTTING and BULKING
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
