Body Beast is for LOSERS!

Sagi Kalev Body BeastLosing weight and getting ripped with Body Beast! Man this a popular post! So I decided to bump it to the top of teamRIPPED again. This hammers home that it’s your NUTRITION that drives your results. See how Body Beast is PERFECT for people that want to lose weight and body fat.

Everyone knows that Body Beast in its design is for gaining mass. The program is designed to pack on some serious weight. If you do the work eating and lifting, it will reward you will larger muscles and tighter shirts. But what about the guy or gal who is really interested in Body Beast but needs to still lose weight? They can still use Body Beast and get great results! Let me show you how.

LEAN Beast

“Hey Coach Wayne, can I just do LEAN Beast?… I have like 20 lbs I want to lose.” The simple answer is no. LEAN Beast, if done by the book, is still set up with 8 weeks of bulking at the start. You will still gain some fat with your bulk and will only really cut for 4 weeks during the BEAST phase. That will result at best with you gaining muscle, but ending with the same 20 lbs to lose. Your hard work will still be covered with fat! That’s not going to cut it.

Nutrition: Common Ground
For all of Beachbody’s programs, the biggest influence on losing weight is consistently running a calorie deficit. The type of exercise that makes up the various programs will influence the results, but nowhere to the degree that proper nutrition will. So if you want to get ripped with the Beast, and you aren’t ripped already, BEAST UP with a deficit!

From the Book of BEAST, let’s take a look at the caloric need calculations. Steps 1 through 5 lay out how to calculate your needed Calorie Intake to Maintain Weight (CIM).

Step 1: [100 – BF%]/100 x weight = Lean Body Mass (LBM)
Step 2: LBM x 10 = Resting Metabolic Rate (RMR)
Step 3: RMR x 0.3 = Caloric Modification for Recovery (CMR)
Step 4: RMR + CMR = Resting Metabolic Rate Modified for Recovery (RMR2)
Step 5: RMR2 + 600 = Calorie Intake to Maintain Weight (CIM)

The last 600 calories is an average burn from the workouts. At this point you have calculated what you need to maintain weight. But if you goal is to lose fat and get ripped with the Beast, we need to adjust the CIM.

To lose about a pound of fat a week, you need to average a deficit of 500 calories/day. I recommend setting your deficit between 500-1000 calories/day. The other big difference you will want, as compared to the typical Beast, you don’t want to eat 25%P/50%C/25%F. The best fat loss will still happen with high protein and Fat Shredder (50%P/30%C/20%F).

Why Fat Shredder?
Diets high in protein do a lot for you. First off the protein is great at keeping you satisfied and full between meals as you are at a calorie deficit. The protein’s main role and benefit is protein synthesis. You need dietary protein to build protein in your muscles. Your body breaks down the proteins you eat into amino acids and in turn uses those amino acids to build protein in your muscles. You want to lose weight, but not at the cost of your muscles! You want to maintain all the muscle mass you have! Your diet and lifting will allow you to do just that. Finally, protein is very inefficient for your body to use as fuel. It makes your body work very hard to process it. This gives protein a thermogenic effect and people who have higher protein diets have been shown to burn more calories in a day than people with low protein diets (even when at the same caloric intake).

Don’t I Need More Cardio?
I am sure you’ve heard it, that “nutrition is 80% of your results.” Do you believe it? If you get your nutrition dialed in and run your deficit you will lose. Beyond that, the Beast is intense! You will be sweating up a storm and burning tons of calories. Not only that, but you will be building muscle which will burn more calories throughout the day (this is where the type of exercise is important). High intensity training also raises your RMR for long after the workout. The teamRIPPED Beasts in Year of the Beast have had burns ranging from 400-800 calories, and all of these workouts are under 50 minutes. That’s awesome! Sagi chimed in and said, “The thing about the workouts are that you will be burning calories for the next 36 hours more then any cardio workout. That’s why eating and following the plan with the Supps is huge in the Beast. Beast mode is on. That’s bad ass guys. SK.” He was more worried about people burning too many calories to gain! So what do you think the Body Beast workouts will do for cutting? Get ready to get ripped!

Be a LOSER with Body Beast

So if you still have some weight to lose, you can do Body Beast. You just need to adjust your nutritional goals. As I said in Big Ripped v. Small Ripped, I still recommend having a single goal. Either go for fat loss or muscle building. Trying to do both is a very slow process and can be very discouraging. Instead, get ripped with Body Beast and then BEAST UP with a bulking round! The important thing is that you will have a program to get excited about. If Body Beast really interests you, DO IT! That is just another thing that Beachbody does so well, they make the absolute best programs no matter what your goals or interests!

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413 comments
jason180
jason180

i was averaging 2600-2800 calories with build and bulk, 2000 in beast phase and gained a little mass which im happy with, body fat was 20% when i started, and its 20% now at the end! I went from 134lbs to 150 lbs My physic looks good but just want the extra bit of fat gone and want that ripped look while maintaining the muscle! 

CoachWayne
CoachWayne moderator

@jason180  What were your losses with the Beast Phase? I think if I were going to cut, I would just run the BEAST Phase cals and macros. Should be a really place to be for continued cutting. 

jason180
jason180

forgot to mention coach, id like to get down to around 10%  body fat, and tighten up the lower bit of belly as i got the 4 pack just showing but gota work on it to get the 6 or 8 haha! would that be possible in the 12 weeks of the program? Thanks

jason180
jason180

hey coach, i just completed a round of bodybeast with good results but i still have around 20% body fat id like to lose, im 5ft 6, 150 lbs, was thinking of doing another round of body beast but this time at 1900-2000 cals on the fat shredder 50p, 30c, 20f. I was also thinking about a round of p90x but didnt want to ruin my gains if u know what i mean! Which do u recommend? Any help would be appreciated!

Thanks

jason

CoachWayne
CoachWayne moderator

@jason180  It's totally possible! Where were you calorie wise this last round of Beast? How did your weight and BF change at that calorie goal? I would stick with Beast if that is what is motivating you. Being interested and motivated is huge, so pick the program that fires you up the most. Cuz both those programs are great!

PabloFassari
PabloFassari

Hey Coach Wayne! I'm so glad to have found this page, since it answered most of my questions regarding the mysteries of nutrition on Body Beast! I've been doing Body Beast for a few weeks now and I absolutely LOVE it!


Here's the question: I'm currently 5'10 at 174 lbs with aprox 21% BF. My goal is to drop about 15 lbs of fat over the next 3 months while gaining muscle (ideally I'd love to get down to 10%). I'm currently eating 1800 calories at 50/30/20 on Fat Shredder. Would you recommend I tweak these ratios and calories for better results? Also, would you recommend that I follow Lean or Huge Beast workouts? Is there really a difference in workouts when your nutrition isn't following the Book of Beast's nutrition plan? Thanks in advance, and love the site!!

CoachWayne
CoachWayne moderator

@PabloFassari  No, I think that is a great place to be for those goals. Just be perfect! I can't stress it enough, cheating kills results. I would go HUGE for more lifting and you will still burn tons of fat. If you wanted to start at 2000 calories, that would be safe too and then if you need to drop to 1800-1900 in the BULK phase, you could. Just track, track, track!


And man, feel free to join the team too to get even more support! I love having more BEASTS on the team!

PabloFassari
PabloFassari

@CoachWayne @PabloFassari Thanks, I will join! And your feedback helps tremendously! Just so I understand correctly:

BUILD:  2000              50/30/20

BULK:   1800-1900     50/30/20

BEAST: 1800-1900?   50/30/20

Trey S
Trey S

Hey Coach,

I'm a female and I've been foing BB for 8 months now. I love it. I have never been a fan of cardio but I do cycle on a road bike or stationary bike at least 3X a week. I try to stick to a 40/40/20 macros. I have gained muscle through this process but I have stayed between 170-175lns since January. I was hoping to lose 15-20 lbs to get to 155. My BF% is still approximately 26%. I eat between 1200-1500 calories and I take creatine after my strength training workouts. I stick to lean meats, drink a lot of water and my snacks are almonds, fruit and greek yogurt. My question is, I guess I've learned how to maintain my weight but what so I need to change to get to my goal weight of 155?

Thanks so much,

Trey

CoachWayne
CoachWayne moderator

@Trey S  So how consistent have you been at 1200-1500. Is it most days at 1500? Would you say you track perfectly, no cheating? I just ask because you are already getting a little low on calories, especially with the extra cardio work. Let me know and we can definitely get a plan going and get you to that goal!

Trey S
Trey S

I have cheated from time to time, mainly on weekends. I could probably track even closer than I have been.

CoachWayne
CoachWayne moderator

@Trey S  That can definitely do it! If you went off the tracks on the weekends, you could easily undo your deficit from the week.


Here would be my suggestion: Hit 1500 perfectly each day. 40/40/20 is great too! If you eat it track it. If you want a treat, work it into your macros. I would also suggest dropping that extra cardio to only 2x a week at most. How long are you biking when you do?


Then go ALL OUT on your Beast workouts. Set personal bests each time. Try to get 1 more rep, try to move up 5# on a move. Just look for little victories each and every time.


I think you will be well on your way when you get dialed in like that!

Trey S
Trey S

Thanks so much for your advice and time. I appreciate it. I felt like I needed to add more cardio so during the week, I ride a stationary bike before work for 40 minutes 2X a week and on Saturday or Sunday, I ride a road bike for about 10-15 miles. I'll track 100%. I'll will certainly go harder with my Beast workouts. Thanks again.

Emre
Emre

Hey Coach, why do you tell people NOT to follow Book of Beast? I'm 1.90m and 175 lbs with around 13-14% Bodyfat, i'm starting bodybeast and want to be lean and ripped with BF around 8-11%. WHat should i do?

Should i follow the exact nutrition guide along with the lean version or what? I'm not fat, but i'm not skinny either, so i just want to lean out and lower my bf to get visible abs and bigger muscles.

gpawli01
gpawli01

Hey Coach Wayne,


So I have been doing Body Beast since February (2 Full Rounds) and have seen great results in my muscle gains.  I am at around 14-15% BF and want to drop to 10%.   I have been at 2400 calories (40/30/30 split) while 5 weeks into a Lean Beast program and recently found I can make it on 2200 while tracking EVERYTHING that goes into my body and eating 100% clean (Cheat days don't exist in my book!).    My concern is that BB does not consist of enough "classic" HIIT (e.g. P90x, Insanity) which hit the largest muscle group (the legs) to target fat loss.  I know that lifting consists of a fairly significant afterburn, but should I incorporate some more cardio per week?  I have been trying to sneak in two extra Body Beast "Lucky 7's" routines per week, but will the main program be more than enough?


Thanks,

Jerry

CoachWayne
CoachWayne moderator

@gpawli01  You don't need anything other than BB to get great fat loss. 2200 and 40/30/30 will be awesome for fat loss! If you are adding in 2 times of Lucky 7, you are already adding a nice cardio bump. I would just trust the system and keep going all out!

gpawli01
gpawli01

@CoachWayne @gpawli01 Great, thanks!  One last question about supplementation while using BB for fat lost.  I've read that creatine tends to add a few pounds of water weight due to absorption into the muscles.  Since I've been taking creatine since February (1 TBSP on Bulk, 1/2 TSBP on Beast), would it be a good move to stay on it or steadily decrease my intake?  I'll stick with my BCAA's and vitamins, but creatine just might be overdoing it considering I'm not in a bulking phase.


Thanks again for all the great work!

Jerry    

gpawli01
gpawli01

@CoachWayne @gpawli01 Hey Coach, been on a 2000 calorie 40/30/30 split and seeing good results!  The only issue is I'm still a bit conflicted on one subject.  When I do the Lucky 7's routines, I tend to do them at night (~8 pm). The issue is I'm hesitant on hitting the carbs fairly hard before bed.  My recovery drinks normally range in the 2:1 Carb to protein ratio during my BB workouts in the morning.  Due to this, I only drink a whey shake (140 cal, 25g P, 3g C) with a bit of casein from cottage cheese (90 cal, 13 g P, 6g C) after the lucky 7 workouts.  This is not exactly a "recovery" shake but more of a "bedtime" meal due to it's low carb content.  Am I doing more harm that good by not recovering properly?     

CoachWayne
CoachWayne moderator

@gpawli01 There is no evidence that when you take carbs is bad when they are figured into your daily budgets. So as long as you have the carbs for that post workout recovery, go for it!

gpawli01
gpawli01

One last question coach. During your p90x journey, did you ever have any loose skin afterwards? I lost a lot of weight a few years ago and am hoping that getting down from 15% to 10% will help, but after looking online, I'm feeling pretty doubtful. It won't stop me from going 100% all out, but just wanted to see if you had any tips.

CoachWayne
CoachWayne moderator

I did have loose skin. Type "loose skin" in the search bar and my blog post on it should come up. If grab the link but I'm on my phone LOL it does get better with time. But even with loose skin it is so worth it!

Sexydee819
Sexydee819

Hi coach Wayne,   I bought Body beast and I have been doing it since July  20th so I'm  almost 30 days into it.   I have lost about 7lbs thus far.   I'm soon to be 51yrs old on the 19th of this month and I am 5'3.   I'm loving  the workout it is making me feel a lot stronger.   I'm glad I ran across your site today, because  I couldn't  figure out the nutrition ratios.   40/40/30 sounds like a foreign language to me.   Please explain.   I have been following the 21day fix nutrition program.   If it fit in the container you can eat it.   Except I have been eating  healthy.   I have been logging my foods on the appropriate app and been averaging between 1,200 and 1,600 calories eaten.   I currently weigh  277lbs and would like to get down to175lbs.  1.could you explain what40/40/30 mean and 2. I'm I eating enough food to lose and do the body beast workouts. 


See 

CoachWayne
CoachWayne moderator

@Sexydee819  Way to go 7# in 30 days is awesome! You are bringing it!


Stick with the 21DF plan since that is working for you. Consistency is what matters. So keep dialed in.


Macros like 40/40/20 refer to 40% protein, 40% carbs, and 20% fat. So you track all your food to hit those ratios. It works out that you figure a goal if grams of each. So some people may have 150g protein, 150g carbs, 50g fat.


Tracebugg
Tracebugg

Hi coach. I'm a 47 year old woman who is 5'3" 155 pounds. I just started beast lean. Love the workouts, but I'm confused as to how many calories I should be eating on this program. I don't know my bf% so it's making it difficult to calculate. Also I work nights 10-6 , and find it hard to eat every 2-3 hours, Can you help me please???

CoachWayne
CoachWayne moderator

@Tracebugg  First off, awesome! Beast is a great program! Are you going for fat and weight loss? If so, don't follow the Book of Beast. I would start you around 1600 calories and 40/40/20 for macros. That should be a nice deficit and as you lose, we can cut out some carbs if you want to get really lean or hit a sticking point.


Also, don't worry about eating every 2-3 hours. I used to follow that too but it has been shown not to be true. Every 4-5 hours is totally ok, with just bigger meals. I really eat about 4-5 main meals now. Just spaced out and breakfast/lunch/dinner are the biggest. As long as you hit your calories and macros, you will be set. 


Are you familiar with tracking? Check out http://teamripped.com/nurtition-tracking

mdcchambers
mdcchambers

Hi Coach,

I'm a 41 year old female, 5'5" and 185 lbs. I want to lose 50 lbs. I would like to do Body Beast but want to add 21 DF as well for a hybrid. Should I average my calories between the two for my calorie count? That would be 2,131. Seems high for weight loss. 21DF has me at 1,600 and BB at 2,500. Should I do the fat shredder plan with this workout as opposed to what each recommends? I also had a question about MFP. They have me eating back the calories I burn during exercise, is this normal? I was told this was built into their system but it seems crazy to me to eat back what I burned. Have you experienced this? Thanks for your help and insight!

Megan

CoachWayne
CoachWayne moderator

@mdcchambers  No, I would just use the 21DF plan in this case. 21DF is a great cutting plan, so if you are comfortable with that, do it. You will definitely lose weight and BF with that plan and Beast/21DF workouts. 


Don't eat back calories ever LOL they are factored into Beachbody's programs. They assume you are working out and having an average burn. Check out: http://teamripped.com/eating-back-burned-workout-calories/

mdcchambers
mdcchambers

Thank you for taking the time to answer my questions!!

JoR
JoR

Hi CoachWayne, thanks for this post. I am due to start BB in a few weeks (just finishing a T25/P90X3 hybrid) and definitely did not want to bulk and put on more BF.


I am a 35 years old female, 5' 2", 127 lbs, and 23% BF. My CIM is 1831, so would you suggest reducing calories to 1331 (i.e. minus 500) as I current eat 1600 calories a day and the 1331 seems a bit low? Or should I just trust in the process?!


Also I currently split my macros 40P/40C/20F - would it be better to do the 50P/30C/20F? Is this latter split sustainable long term or would I need to switch back to a lower level of protein once I had finished BB?


Thanks for your help in advance.


Jo, UK

CoachWayne
CoachWayne moderator

@JoR  No you are thinking the right things. Are you losing at 1600, if so I would definitely stay there. And I think 40/40/20 is still a good place to be. If you wanted a little tighter macro split for cutting, try 40/30/30. A lot of people really like the extra fat and feel great with it!

JoR
JoR

@CoachWayne Thanks for your reply :)


I have definitely lost some inches over the past two months but I do feel like that is slowing down now as my measurements aren't moving as much as they have been. So I was unsure whether or not I was either eating too little/too much and whether or not the protein needs to be increased and carbs decreased? Thanks in advance :)

CoachWayne
CoachWayne moderator

@JoR @CoachWayne  Then try 40/30/30. I think that will be really good. And the switch to more focused weight training will do a lot too!

JoR
JoR

@CoachWayne Thank you. Yes, I think the weight training will help. I can't wait to get Beast Mode started! Thanks again :)


Jo

magavsaenz
magavsaenz

Hello, I'm a 21 years old girl 5,3 and 142 pounds, and around 28% body fat, I did insanity, insanity asylum and insanity max 30. I have made many attempts to start body beast but I failed, I am now determined and want to make a hybrid between insanity max 30 body beast, according to this I should ingest 1400 calories, 175 g protein, 100 carbs, and 30g fat. Do I get it right?


patrina
patrina

I received the program in the mail today

I just want to make sure that I won't be wasting my time.

patrina
patrina

Hi I am a 216lb female and I would like to lose weight. My goal is to get down to 165lbs or to get back into a size 15. Is body beast the right program for me?

CoachWayne
CoachWayne moderator

@patrina   You can definitely use it! For sure! It's all nutrition and this is the post for that. If you use a deficit and Fat Shredder diet, you can use Beast to lose body fat and weight. Just don't use the Book of Beast nutrition plan. That will be a surplus and not what you want. So starting at 216 wanting to get to 165, I would start 1600 and Fat Shredder. Have you tracked your nutrition before?

patrina
patrina

I've never tracked my nutrition before. I also breastfeed my baby so I want to lose weight but I really don't know what I can do differently because I don't want to harm my baby or cut my milk supply in the process. I received the body beast program in the mail today. I'm not much of a healthy eater but I'm willing to do whatever it takes to get the weight off.

CoachWayne
CoachWayne moderator

@patrina   Got ya! Definitely you will want to make sure you do it right since you are feeding your baby (congrats too!). I would check with your doctor on a calorie level in this case. Just to be sure.


Tracking will make all the difference and is what really allows you to dial it in!

natashadarrah
natashadarrah

I'm 5'6 and weigh 136. I just ordered body beast and am hoping to start in on Monday. I did my calculations and it says to eat 1963 during build and bulk and 1428 during beast. Do these numbers seem right? I'd like to lose some bf and gain muscle throughout.

CoachWayne
CoachWayne moderator

@natashadarrah  Got ya on Facebook :-)

ChrisElliott
ChrisElliott

Hi Wayne,


I can see why you get asked this question a lot, many people like me don't want to get HUGE but do want to gain a few pounds of muscle without the fear of gaining more fat than they already have. I completed Insanity at the start of the year and lost 35 pounds but was looking to thin. I've had a few months off due to moving country, job etc and started a 2nd round of Insanity 3 weeks ago. I love insanity but it takes its toll on my knees and don't plan to do month 2 this time round. Instead im planning to Bodybeast to gain a few pounds of muscle but also include some P90X3 to keep me supple and in general condition. What do you think? and Im wondering if I just run a small calories surplus will it work or would I be wasting my time.


thanks,


Paul

UK

CoachWayne
CoachWayne moderator

@ChrisElliott  I don't think it will be wasting your time at all. You just have to be realistic with your goals (which I think you are). You can put on a few pounds of muscle slowly as you keep BF in check. Where people get off track is thinking they can add 20# of muscle in a few months and not gain BF. That doesn't happen. But you can definitely add 5# and keep it super lean. 


Are you tracking your nutrition right now? Where are you calories wise?

ChrisElliott
ChrisElliott

@CoachWayne @ChrisElliott 


Hi Wayne,

thanks for the reply.


I tracked my calories carefully to the point of obsession whilst doing insanity first time round as I had a decent amount of weight to lose however this time round I've been sticking close to maintenance as im doing it for health rather than to lose weight. I currently weigh 168lbs and am 5'10 age 41.


Until I start body beast a week on Monday (finish the first 5 weeks of Insanity round 2) I was planning to stick to this then follow the BB nutrition guide.


As I plan to do P90X3 at the same time I am torn between doing the lean or huge beast. I am aiming for a Tony Horton lean look rather than a Serg or Shaun T look however I think I could get away with doing the huge beast program if I'm getting the extra cardio from X3.


Calorie wise my thought was to eat for the Beast program and see how much weight I gain each week. If I gain more than 1lb then cut my cals slightly. If I lose or maintain then increase my cals slightly.


Any feedback or advice would be great.


CoachWayne
CoachWayne moderator

@ChrisElliott I would really encourage you to pick 1 program and go all in on it. Doubles is really easy to get burned out and injured on. I wouldn't worry about looking like Sagi either. That is YEARS and YEARS of heavy lifting, lots of eating, and more. You will get great muscle added and still be very fit. If you really want to add some X3, stick to 2-3x a week. 


The Beast guidelines are good and just watch it closely. Also realize that on a surplus, you will gain BF.  It's not bad, just part of the process. Cuz that will be a bigger surplus than we talked about before. 

ChrisElliott
ChrisElliott

@CoachWayne 


Cheers Wayne,


Just found out beachbody messed up my order for the second time so just had to re order BB again. hope it arrives comes soon as I've just bought some adjustable dumbbells etc and looking forward to getting started.


I've taken on board what you said about burn out and will see how I feel after a few days of just doing BB. I hear that I may be in pain anyway and not be able to do any other exercise. I will still do X3 yoga and the odd day of agility as I sit on my ass at a desk the rest of time. I'm still undecided between and lean and huge beast though. I think I may go for huge beast for the first round and see how I feel at the end. I can always do insanity or x3 at the end if I feel ive added a few to many lbs and have to remember this is not just a quick fix but a lifestyle change ive started.


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