To clarify my previous post. I will do 3 different sets at one time (for example: bulk chest, bulk arms, and bulk shoulders). Not 3 of the same set per session.
Losing 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.
“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!
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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To clarify my previous post. I will do 3 different sets at one time (for example: bulk chest, bulk arms, and bulk shoulders). Not 3 of the same set per session.
I have been doing 3 sets of the bulk beast body per session (about 2 hours each session, 1800 calorie burn) and 3 sessions per week for a little over a month now. I have noticeable results. Is this OK to keep up or should I go back to the standard plan of 6 times per week? What do I gain or loose in staying with this regimen? I do enjoy working out 2 hours at a time. It clear my mind and works better for my schedule.
First I want to say great articles I want to start by saying I have done body beast and insanity. Here’s my stats I’m 5’8/5’9 I weigh 164 but I still have layers of fat I’m trying to get lean I was 198 two years done insanity like twice done the 35 minute insanity once finally got to 170 and started body beast finished it once I see mad changes my love handles went away chest looks better shoulders are showing. But can’t seem to get more lean I want to stay between 160 t0 165 don’t really want to drop any more weight. I started at about 22% percent body got down to 16% but can’t seem to break that. I wanted to know should I take supplements to help with the progress.
Hey there, I want to start Body Beast and get to my goal of a great body by summer! I am 6 ft tall and am roughly 165lbs; maybe about 20% body fat? (don't have calipers). My aim is to use this 12 week programme and get as close to 12% on my first round (ending around about Easter time). I was previously losing my weight but also attempting to build muscle. I wish to do an additional two sessions of cardio in a week; is that advisable? I also will have sports a few times a week.
What would you suggest in terms of calories and macros especially in the different phases?
I am thinking of doing lean beast; do you think this would be right?
Hoping to hear from you soon!
@jj216 Sorry when you sign in as a guest, I don't get an email alert! Sorry I missed it.
I would do lean Beast but I would keep it by the book. Don't add anything to it. You nutrition is what will drive your goals and results.
Have you ever tracked before? Do you have any idea of where you maintain calorie wise?
On a ballpark calculation, you should maintain around 2600 (when you are working out 6x a week). So I would suggest running a small deficit to slowly cut BF while maintaining all your muscle and even adding some. I would start at 2300 and 40%P/40%C/20%F. That will be great protein for the cut and muscle maintenance and still plenty of carbs to push it hard with Beast.
Overall, you should lose about 1/2 lb BF a week or so. Slow but maintainable and towards your goals.
Sorry again! Talk to you soon!
@CoachWayne It's no problem.
Ok, that's cool. A couple of additions are compulsory to be honest due to sporting commitments. But I understand what you mean.
I have tracked before; but I have no idea what my maintenance calorie level is. According to calculations my BMR is apparently around 1900? So I am not sure.
Ok, so keep it at 2300 for all phases? That sounds like a good amount; so would you say I should lose a fair amount of my fat during the course of this journey? If I follow it to a T; how close do you think I can get to my goals? (I assume this is based on the idea of doing the 6x a week of just Body Beast?)
Thanks for your help; hoping to hear from you soon!
@Jj216 Yes, 2300 over all the phases will be a great 13 week cut. And about 6-8lbs of fat gone! It will get your toward your goal, but if you want to do that in one round I would stick to 2100 to make sure you get the BF off.
Hi there! Can you show an example of the formula you posted? I am not doing something right so I think a visual would help me a lot. I am not a math person. Thank you for this article. I am 2 days into BB and love it (except the soreness) but I am truly worried about the nutrition part of this. I want the muscle tone and sculpting but I dont want to do all this and at the end still be that same weight- have about 15-20 lbs I want to lose. Hoping this formula will help me get a better calorie goal!
@EmilyL Hey Emily, sorry I missed this! When you sign in as a guest, I don't get an email alert!
Where are you starting weight-wise. I can gladly run the numbers.
How has your program been going?
I am embarking on my journey today. My body beast turned up last week, I went and bought weights and a bench, and am really keen to get started. I know nutrition is 80%+ of the solution, and this is where I get confused. I am 6'1, 255, and 31% bf. I want to understand how many calories I should be eating a day to run a deficit and see results with this program. Any advice you can give me would be greatly appreciated!
@Simon Awesome Simon! That is where I started (255#). I think I would start 2200-2400 and at least 40% protein. Here is a sample of a meal plan that would do that: http://teamripped.com/2400-calorie-fat-shredding-meal-plan/ The goal is to get you fully tracking so you can plan the meals/snacks that you like while hitting your macros. Check out http://teamripped.com/nutrition-tracking for more on that.
Let me know how I can help! Are you on Facebook?
@CoachWayne OK Cool, 2200-2400 will see me lose 2 pounds a week? Thanks for the meal plan, the bit I was struggling with was getting a plan to the right ratios. I was aiming for 50%p/30%c/20%f but was really struggling trying to get the right foods to hit those ratios (was also aiming for 1900 cals).
I am on facebook, how do I look you up to add you?
@Simon @CoachWayne Yes It will be around 1-2. Very sustainable. That meal plan will show you how to track as well. Just use it as a starting point. Here's the team FB page: https://www.facebook.com/teamRIPPEDcom and then my challenge group to connect with more people is here: https://www.facebook.com/groups/1543378315987686/
@CoachWayne Thanks Coach Wayne, have just joined the facebook groups.
@Simon @CoachWayne AWESOME!
Hey Coach Wayne,
I'm working on Body Beast (just started) and I am SO confused on how to count Shakeology. It is included as 1/4 scoop of balanced liquids, a 2/3 scoop of protein liquids, but then in the Shakes section it says it is counted as 2 proteins and a fruit. Could you tell me how you'd suggest counting it in my meal plan? I'm only eating 2200 calories.
@CoachMichele Let me thank a look. I don't use the portion plan at all. I do straight tracking (http://teamripped.com/nutrition-tracking). I will reply back ASAP!
Hey Coach Wayne! I just made my calorie calculation, and to be honest, i'm not sure if i did it right. According to the formula, i must eat 3716 (!) calories to bulk and 2747 calories to beast. Holy muscles! This sounds a LOT! I'm 253 lbs and i have maybe 20% bodyfat. I'm not sure, i dont know how to measure it, i don't have calipers, so i can only guess. I'm a really tall guy, but 3700 caloreis? Please, just say this is normal, and i'm not mistaken.
@KingSlayer27 Well you would not being using the bulking calories if you are following this plan. That will just cause you to gain more BF. I would start with the BEAST phase calories and macros. That is what will cause you to shred BF.
Hi Coach Wayne, so I'm just now realizing I've been eating too much lol. So I'm on the last phase of Body Beast and recalculated my calories. Now I'm only 5 ft, and it (I'm doing Lean Beast BTW) came out that my calories should be 1151. How much should I round it up to, 1200, 1400? Since the portion chart doesn't go lower than 1800, not sure what to do. Thanks for your help!
@Arlenr I would go with 1200 to start and you will have to track, since there isn't a portion plan for. Check out http://teamripped.com/nutrition-tracking and even take a look at http://teamripped.com/fat-loss-meal-plan-for-women/
I started BB (Lean Beast) on Sept 15. I did everything by the book (I wish I had read your post sooner).
The only change I made is I reduced the Bulk phase from 5 weeks to 4 weeks, and will do Beast Phase for 5 weeks instead.
I am 5' 11" and on Sept 15, my weight was 182 lbs and body fat % was 30%.
As of today, I am at 167 lbs and 21% body fat %.
Since this is my last phase, my BB caloric calcs tell me to eat 1,800 calories daily (40/30/30).
Do you think its too late now to end this program with a ripped body. I definitely feel bigger and stronger, but I am not ripped anywhere. Do you think by the end of this month, I would achieve a ripped body doing the BB workouts at 1,800 calories? If not, can I change something now to achieve it?
@Shoukat I think 1800 should be great. You will know for sure in a week or 2. As much as I know you want it here and now, set your goals on better things. Even if you need to go 4 more weeks to hit your goals, getting there is what matters! And you will get there! You have already done great with 15# gone :)
So make that shift and let's see how you respond. I think it will be perfect!
I'm always so confused as to how much I should be eating. I have 100 pounds to lift and am really only interested in lifting with limited cardio.
According the Beast guide my caloric baseline is 2640, but for weight loss it suggests eating 2400.
With 2400 I am literally STARVING at the end of every day. Should I go up to my caloric baseline or just keep toughing it out at 2400?
@Mandi Sorry for missing your question! I didn't get an email that a new comment was up.
How much do you weigh? You will be tend to be hungry to start when you are transitioning into a deficit. It does get better with time. You need to be at a deficit to lose weight. Only 200 under though should not be that drastic. Check out: http://teamripped.com/still-hungry/
I am 6 foot and 210lbs and I am wanting to get down to 182lbs. My BF is currently 26%. I am on week 6 of BB. What calorie intake and Marcos should I follow to achieve my goals and should I be doing extra cardio on top of BB to meet my goals?
@Radioheadns07 I would not do extra cardio. Have you been tracking so far? How any cals and what was happening to your weight.
For a ballpark, I would start around 2200 and 40/30/30 like the Beast phase macros, that should be good fat losses.
Been plugging through Body Beast Lean, into my last month while running either a 50/30/20 or 40/30/30 PCF split and seeing great results (192 in may and now down to 172, going from around 17% BF to close to 12-13%). Now that I am going to start bulking again with Body Beast (yay!), I have one question that keeps on coming up in my head.
Most articles I read state (including the BB guide) that there should be a sufficient meal before lifting (as opposed to cardio). The problem is I lift at 5:30 AM and won't get anything down more than a banana (fast acting carb, 27 g C), a slice of ezekiel bread (slow digesting carb, 15 g C), a whey shake (25 g P) and some BCAA's down at 5 before I get started at 5:30. Am I hurting my gains by not properly fueling up (aka. not allowing time for digestion), even if I can make it through just fine (albeit a tad nauseated due to digestion still getting in the way?)
Also, I've seen that focusing most of your daily carb-intake pre/during/post workout limits fat gains and so does "zigzag" eating (for example, leg day would be 1000 surplus due to demands, shoulders might be only 300 surplus and off days might be 250 below maintenance). Have any experience or suggestions with this?
Thanks again for everything!
@gpawli01 No, I don't think you are hurting results by not eating. You want to be in state where you feel the best and can keep intensity the highest. So if that is only a little whey, perfect. I am far more concerned about hitting overall macros and calories and keeping training intensity high. I still go basically fasted (1 scoop of R&R in my preworkout most days).
As far as zig zagging, it will still be a running average. So overall on a week, what is the average surplus for all those days. That will determine gains. Now when cutting, it can definitely help to have higher days on your most demanding. On a bulk, I don't worry about it. Again, I keep it the same to have the most consistency and focus on main thing of hitting my macros dead on.
@rJthaman Definitely! You can take it to the gym and really push it with the big dumbbells most gyms have. I have got all my results with at home workouts.
For nutrition, if you are cutting you can definitely run Fat Shredder the whole 12 weeks. Only change nutrition goals when your BF goals change. As I said above, if you do Beast by the book, you will gain BF.
Sometimes, in order to keep up motivation, I search online for results of those whom have completed Body Beast. Every now and then, I come across this following statement which still perplexes me: "Just finished Body Beast! Lost 14 pounds of fat and gained a ton of muscle!". That, in theory, makes absolutely no sense. The cutting phase isn't sufficiently long enough to lead to that excessive amount of weightless and, on top of that, the bulking phase would ADD fat, not take it away.
Thanks, as always!
@gpawli01 Hey Jerry, in those cases, if you lost 14 pounds you just look like you added muscle. Losing 14 pounds in 90 days will not also allow you to pack on muscle. Heck, even bulking for 90 days would never put on 14# of muscle even if you added BF too.
After month and a half, the results are looking good! Dropped around 1.5 %BF and 7-8 pounds but one question has been lingering in my mind. After reading many articles, most say the best way to shred the fat is to lift heavy (which I have been doing). Given that I won't be bulking for at least another 8 weeks, will my body adjust to the heavier weights so when I go back to eating a surplus, my results will be compromised. In other words, will the heavy weights (when I go back to bulking) not be heavy enough to see sizable gains?
Thanks as always,
@gpawli01 Not at all. Always train heavy! You will see bigger jumps in strength when you have a surplus and that will results in bigger gains in size. You are on the right track! Keep dialed in and you will keep getting those great results!
I am a 37yo female - 5'9" and weight 123lbs and guess my body fat percentage to be above 20% - very little muscle tone. I started Lean Beast three weeks ago. I have been setting calorie goals at 1600 (50/25/25). My husband thinks this is too low for me to see any muscle gains, but I don't want to gain fat weight. I love the workouts, especially the break from boring cardio workouts; however, I feel like I should be doing more cardio to make sure I don't gain unhealthy weight.
The program suggests 2200 calories, but that is about 1000 calories more than what I was eating before the program and that makes me REALLY nervous. Advice/suggestions??? Thank you!
@Jamie I would start at 1600 and run that for a few weeks. Check your weight and BF. Were you maintaining or losing at 1200? How fast? That will tell us a lot on where to go!
@CoachWayne Thanks Coach. I was losing a little bit at 1200 calories, but not as much as I thought I would with my activity level. I try not to check the scale too much because I don't want to be obsessed with it. I feel very uncomfortable eating more than 1600 calories a day, especially when not doing cardio - sluggish, full, bloated. I'm giving the program a chance, but the 2200 calories is not something I want to do and then have to go hardcore into a weight loss program at the end because I've gained too much with little of it being muscle.
Hi; I'm 18 years old, 5'8", 155 lbs, and probably between 15-17% body fat percentage. I want to gain muscle, but I also want to become leaner. Should I do the Lean Body Beast or the Huge Body Beast? Thanks!!!
Hi Wayne - I'm well overweight and used to be into lifting so I want to get back into it with Body Beast. I plan on also adding cardio at least three days a week.
I am planning on following your macro's above, thanks for breaking it down so well.
I have the BeachBody performance supplements. I plan on taking the Recover about 30 mins after Beast and the Recharge about 30 mins before bed. I have a major problem with getting sore, if these don't work, any idea what I can do? Thanks!
@Jeff Bruder Keep up on your water, great nights of rest, and make it past 2 weeks. The soreness definitely fades as we get into a program. Are you getting 8 hrs a night?
Yeah I'm getting 8 hrs a night. I need to make sure to keep my water intake high. I struggle with that from time to time.
@Jeff Bruder And just push past those first few weeks. It does get better! At the start it can just be about doing it no matter what! Warm up longer to get the blood flowing and bring it!