Body Beast is for LOSERS!

Sagi Kalev Body BeastHow about that title to get some people going!?! That’s right, I think Body Beast is for losers. People who want to lose weight that is…

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 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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260 comments
Lkr28
Lkr28

Hi Coach Wayne 


My husband (who exercises regularly) and I are going to do this program soon.  Just ordered it from Amazon. In my case I need to lose 60 lbs or so. My goal is to cut some serious fat and build muscle tone. I am approaching 40 and not very active. My 50 hour a week or more desk job does not help either. 


I tried other beach body workouts with my husband but I have a rough time. Between achy knees, pinched nerve in my back from a car accident, and asthma I can't manage fast pace cardio try workouts yet.  Hurts my back, knees, and due to the pinched nerve too much cardio makes my toes numb. Worse yet is my breathing due to asthma is hard to control when doing fast pace cardio type workouts. But don't take me wrong I am not looking for an easy way out because with fitness I realize that does not exist. You have to work for it which I fully plan to. I know from physical therapy a few years ago after my car accident building muscles back up will help my back and knees. Cutting off the weight will too and more importantly my asthma will improve as I get more fit.


I have researched and red up on this and I feel it is the answer. A hard work, break a sweat, build muscle and lose fat program that will not make me to winded or be to much impact on the knees. So my question... what would your suggestion be for deficit to lose the weight while putting on the muscle?  Any tips or suggestions would be appreciated as I get ready to make a major change for the better. 


Thanks LKR


Lucas84
Lucas84

Hi Coach. I want to back on track after 2 years of no workout. I am 30 years old, 180 lbs 6' tall and 20% of body fat. I have equipment, bench, various of dumbbells from starting from 20 lbs up to 50, curl bar etc. My question is that the diet of 40/40/20 to cut off fat and build muscles will be good for this program because of my physical work.

teamRIPPED.com
teamRIPPED.com

I keep hearing little humors, but nothing concrete. I want it though!!!

BobbyJennings
BobbyJennings

Great article, coach.

But I have a question, about the ratio's. 

Are you saying to start off with the Fat Shredder then fall into the other two stages per Body Beast or are you suggesting something else?

BB is 25 pro/ 50 carb/ and 25 fat for the first two phases and then 40/30/30 for the last.


Isn't running a shredder for two months too long?

I like this idea of adjusting for fat burning(as I have fallen off the wagon and put some unwanted weight back on - thank you stress), but concerned about a long term high protein diet.

Are you thinking that this needs to follow more of a P90X plan instead? LIke I said, I'm a bit confused.


Can you post your thoughts on the 3 phases with using a Fat Shredder as a starting point?

hws
hws

Hello,

Thanks so much for this article! I did P90X3 and T25 this year and lost 40 pounds and trimmed down, but I just do better when I train with weights. I did P90X many years ago and had the best results, but gained it all back because I didn't want to put in the time:( So, Body Beast seems like an awesome workout, but I still have a lot of weight to lose. I  have to do my measurements, but I am around 27% BF. And I REALLY want to get under 200 pounds. And I'm a woman. So, I was super excited about doing Body Beast because I love to lift, but then got to reading things and am worried that I'm going to continue to 'hover', and I want to break some barriers! I downloaded myfitnesspal, and am trying to get on the ball with that. So, I think I'm looking for a Body Beast coach who can help me through some technicalities. I don't want to put in all the effort and do it wrong (I want specific results!). Any feedback or help would be super. Thanks!

photofilms
photofilms

Hi coach! i need help, i already lost 65lb eating healthy with no exercise, 162lb 5.10" Male 36 years old i really wanna be ripped and grow a little muscle not too big, my fat is 20%  (30lb) but should i have to eat more or less to build muscle? i am very confused and what program should i take thank you for your help!

Rock344
Rock344

Hello I'm a 39 year old male, I want to use body beast because I have always loved weight training but I have gotten way off track over the past 6 years. I need to lose about 40 pounds to get back to my old self but just can't seem to get there. I'm a tool pusher on a offshore drilling rig and my job is mainly supervising others and I don't get to get into the heavy work that helped me stay in fantastic shape. I was wondering if you think body beast will help me reach my goal I don't expect overnight results I know how long it takes just finding the program to get me back into the game will help. What so you think.

AaroninLV
AaroninLV

Hi..I am doing the lean version of Body Beast but also want to lose weight like others, as in almost 2 weeks I have gained 7 pounds.  Based on the math, my calorie intake should be 3200 but after reading your suggestions below, should I pull it back to 2200 - a 1000 calorie reduction?  Should I add in more cardio to drop extra weight?  I have changed my diet to be more protein heavy..thanks for your help!

Nat1970
Nat1970

Got another question.... Like I said before, I'm using the 21 Day Fix for my nutrition plan while doing BB for weight loss. I am currently have stayed on the same container level that is recommend for 21DF exercises...1500-1799 cal level. Is this were I should be? Thanks for your help

Nat1970
Nat1970

I am a female 5'10", 185 lbs. I would like to lose 25 - 30 lbs. I have BB but have not started. Would this be a program for me to reach my goals?


GetFit50
GetFit50

I am female 5'2, 182 lbs. I want to lose 50 lbs total with a goal of minimum weight loss of 2/lbs per week. Is this the right program for me to achieve my goals?

Want to be lean
Want to be lean

I have been doing beast for 3 weeks straight. As a female with 10 pounds to lose what is the fastest way to lose the weight. On beast following the workouts, but not the nutrition plan because way too many calories I have gained 7 pounds in 3 weeks. All of it on the bottom half where I least want it,,, so disappointed

MacklynM
MacklynM

Coach,

I currently started body beast and I love it! It's very challenging to me and offers me a great plan with great opportunities to be healthier. According to the calculations my calorie intake should be about 2,700. I'm currently 190 and want to get down to 175 or 180 and still tone up pretty well done i am doing lean beast and want to lose body fat as well as muscle up. BTW, I love to run and would like to incorporate that into my workout. What do you think I should do?

MacklynM
MacklynM

Coach,

I am currently using body beast and I love it! My calorie intake according to the calculations would be 2790. And I currently with 190. I'm trying to get down to about 175 or 180 while still toning up with body beast. What do you think my best option is? BTW, I love to jog and would like to incorporate that with my workouts. What do you think I should do?

Jim54
Jim54

I am very tall and thin do not put on overall bulk well. Will this system work for me? I also don't have much time as I work 14 hours a day.

triksy
triksy

Hello Im on week 3 of insnaity, I just order my body beast program to dio it after i finish insanity, I have 30% body but i dont look fat lol and it is mainly in my abs i wanto to do body beast to see if it helps me loose that fat on my abs but at the same time gain some muscle on arms, legs, butt

Should i o the deficit caloric intake you recommend?

Bjank510
Bjank510

Hey I actually have a question, I don't have a bench and therefore I can't do the chest workout right now.  If I'm planning on getting a bench in a few weeks do you think it would be alright to substitute the body beast chest workout with P90x Chest and Back for the time being???

CoachWayne
CoachWayne moderator

@Lkr28 Hey LKR, awesome! Nutrition is really the key to reaching your goals. You have to fully commit to your plan and see it out. No cheating. I would check out http://teamripped.com/calorie-calculator and use 1000 for the deficit. Get locked in with at least 40p/40c/20f and better yet, true fat shredder with 50p/30c/20f.


Have you joined teamRIPPED officially? I have some great resources I send out to all the team when they are starting out! Let me know and let's do it!

CoachWayne
CoachWayne moderator

@Lucas84 40/40/20 can definitely work. It will just be finding the right deficit. Try starting at 2200 and see how it goes. That should still be a great deficit. Fight through the initial hunger, you will get used to the lower cals. But that will be great fuel for your work too! If it is super physical work, start at 2400 and see if you are losing. Way to get back at it!!

CoachWayne
CoachWayne moderator

@BobbyJennings No you can run fat shredder for much longer than 2 months. It's really size of the deficit. You wouldn't want to do a crazy deficit for too long. But a -600 calorie deficit is fine to run for 12-16 weeks. I would run fat shredder until you are within 1-2% of your BF goal, then start shifting and probably adding calories. You could run the BEAST phase nutrition for the whole time too. That is just another cutting plan. 


Your nutrition goals only change when your body composition goals change. So you stick with your deficit until you are near your goal. If you do Body Beast by the book, you will gain weight and body fat. 

CoachWayne
CoachWayne moderator

@hws I would love to help! Body Beast can definitely shred that BF. Lifting is the BEST for body composition changes, and NO you won't get bulky! It's all about dialing in nutrition (like outlined in this post). If you don't have a coach yet, or if you have a coach that won't help you, I'd be glad to be your official coach to help you reach your goals. The easiest way to make me your coach (if you don't already have a coach or teambeachbody account) is to click here =


http://www.teambeachbody.com/signup/-/signup/free?referringRepId=180334


It will direct you to set up a free teambeachbody account, and I will already be selected as your coach.  


If you already have a teambeachbody account, you will have to make a coach "switch" to choose me, which involves sending an email to coachrelations@teambeachbody.com telling them you want WAYNE WYATT #180334, at waynewyatt@teamripped.com to be your coach.  Then CC me on the email so I can follow up with them and be sure the switch is made. 


I'm looking forward to having you on my team and helping you reach your goals.


CoachWayne
CoachWayne moderator

@photofilms Awesome work! That is great! Body Beast could definitely be the right program. How much are your eating now? Do you track your food? Are you tracking protein/carbs/fats? I am sure we can set up a plan to help you drop some more BF and add some muscle. Let me know what you are currently doing and we can get to work!

CoachWayne
CoachWayne moderator

@Rock344 It will definitely do it! Stick to the nutrition outlined in this post and don't do the Book of Beast. They set you up for a surplus and bulking. You want to cut first. But Body Beast is GREAT for cutting body fat! Let me know if you need help setting up a plan.

CoachWayne
CoachWayne moderator

@AaroninLV No, the 2200 calorie mark is great. You don't need more cardio. You were just eating at a surplus before. The Book of Beast is for bulking. Now you are set up to cut!

CoachWayne
CoachWayne moderator

@Nat1970 That is a great place to start. Let's run that for 3 weeks and then see. I bet that is right now. If you need to drop, we can. But again, that should be awesome!

Nat1970
Nat1970

I don't have a way to calculate my BF%, where should I start at for a calorie level, not sure on calculating the deficit. I do have the 21 Day Fix plan, would that nutrition work with BB?

CoachWayne
CoachWayne moderator

You can definitely use Beast to drop the weight and BF. Follow this article and use a deficit and Fat Shredder. Stay consistent and don't cheat on your nutrition. Let me know if you'd like any help setting up your plan!

CoachWayne
CoachWayne moderator

@Want to be lean The Beast guide is a bulking plan, so it has worked. Not for your goals, but to the program. I would jump to the BEAST Phase plan. That will be a deficit and great for fat loss. Then track, track, track!!

CoachWayne
CoachWayne moderator

@MacklynM I would not start at 2790. That is too high. Being 190 and shooting for 175, I would start at 2300. That should be a good deficit. Run that for at least 3 weeks perfectly and see where you are. If you are losing about 1# a week, that is a really good place. 

You could add some jogging. I would do it after shoulders and maybe after chest day too in the Bulk phase. You shouldn't need to add any cardio though if you don't want to. 

CoachWayne
CoachWayne moderator

@Jim54 The program works great for adding mass but where we all have to put in time is with the workouts and getting our nutrition down. The workouts are 30-45 minutes. With food, you probably have never ate enough to really bulk up. You will have to focus on finding how many calories you really need to add weight and then eating those consistently. It is the best program for mass though and it's on sale for $39.90 at the moment! I wouldn't pass it up!

CoachWayne
CoachWayne moderator

@triksy You should definitely be at a deficit if you are trying to cut BF. Beast can help too! Check out: http://teamripped.com/body-beast-is-for-losers/

If you are really lean after Insanity, you could do Beast as is too. Dial in your nutrition and stay consistent! No cheating. 

CoachWayne
CoachWayne moderator

@Bjank510 That could work. You could also just lay on the floor. You will have a smaller range of motion, but you could still do presses. Also, if you have a stability ball, Beast has mods for that. They work pretty well too. But yes, you could use P90X. I would probably use Chest/Shoulders/Tris for Build Chest/Tri though. 

Lkr28
Lkr28

@CoachWayne @Lkr28

Thanks for the tips and links.  Our order arrives Sunday and we are jumping in with both feet Monday.  I am ready to be a loser...

Lucas84
Lucas84

@CoachWayne @Lucas84 Ok so this is my diet based on my habits and old nutrition plans 2300 kcal 41(p)/36(c)/23(f) ratio and we see how it gonna works for a while and then if need do some changes.

BobbyJennings
BobbyJennings

@CoachWayne @BobbyJennings Thanks, Coach. I was, like I wrote, concerned about extended length of fat shredder. I can do that diet with my eyes closed. :D

And it looks like 1900-2200 is my range.


Thanks for the reply, Coach. Happy New Year!


PS I got my wife to do this BB with me.Pretty darn cool.

Rock344
Rock344

Good to hear and thank you, what kind of plan would you suggest I leave Singapore next week and plan to order body beast before I go home so it will be there and I can get started. I am so pumped now glad to hear that it will help me and I would have someone to answer questions wow time to get ripped again!

CoachWayne
CoachWayne moderator

@Nat1970 Yes Beast could definitely do it! And I think matching it with the 21 DF meal plan, would work really well. You will definitely be at a deficit and have good, high protein. Stick with it and that combo will produce great results!

GetFit50
GetFit50

@CoachWayne  Thank you so much for your response.  I look forward to getting started with the program and posting my results.


Rock344
Rock344

When I try to go to the site it says the site no longer exists

Rock344
Rock344

Ok got it thank you again. Do I need to use the supplements they offer or what would you suggest?

CoachWayne
CoachWayne moderator

@Rock344 I would really suggest what I do with all programs: Shakeology, whey, and creatine. The BB supps are good for adding some easy calories, but you can get that in your normal diet. I would really prioritize Shakeology above the rest. 

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