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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350 comments
RobertBillard
RobertBillard

Hi Coach,


I'm a 40 year old male that is 5'7" and 197 lbs with approx 22% BF. I do plan to start Body Beast soon but am a little unsure about how many calories i should be taking in, and if i should use different calories/macros for rest days (well there is only one). My CIM comes out to about 2600, so for a 500 calorie deficit that would be down to 2100. Would i then remove the CIM for my rest day and eat only 1500 calories (primarily removing carbs)? I do plan to use Fat Shredder on workout days.


Thanks,

Rob

CoachWayne
CoachWayne moderator

@RobertBillard  No, stay at 2100 consistently. You only have 1 rest day a week and you will use the calories for recovery. Fat Shredder or the Beast Phase macros is a great ides (40/30/30). Both will work great for cutting!

CoachWayne
CoachWayne moderator

@shannon Not sure where you comment went! Can you try to post it again?


hvd
hvd

hey coach im 250lbs and starting body beast soon and i think 3000 cals is too much should i do a 2000-1800 cal meal plan and add a little extra cardio to get shreeded?id like to drop 30-50lbs.

CoachWayne
CoachWayne moderator

@hvd  Yes if you want to cut BF, you need a deficit (as outlined above). I would start at 2200 and Fat Shredder if you are looking to also add a little cardio.  Don't follow the book of Beast!

sealfit22
sealfit22

Hey Coach, great post on Body Beast, just got it in the mail and read the Book...seems like my nutrition is my weakest link. I'm extremely active, 3 sport in high school, intermurals in college, early am workouts and always sat below 6%BF (currently 4.2%).  I'm 6'4" 185 and looking to hit 200 by end 2015, I calculated my daily intake and found around 4400 cal, 50c/30f/20p  translates into 550g carb, 220g protein, 147g fat  

How would you go about to ensure a guy hits or exceeds daily intake? 4400 cals, about as much as 2 people eat in a day. I know bodybuilders with 22" biceps and olympic-sized necks need this, but for a thin gazelle-type body like mine, I'm staring at it like an elephant-don't know where or how to start adding all this in. Any comments very appreciated!


Keep up the good work!

CoachWayne
CoachWayne moderator

@sealfit22  Do you know what you are eating currently? You might need to do that high but not necessarily. You are definitely one to use the Book of Beast. You are ready to bulk! 


I just ran 185 and that puts you at 3300-3400 to bulk. I think you might have miscalculated something. 3300 is definitely something to shoot for but work up to it. If you currently eat 2800, then start adding 200 calories a week until you get there. Does that make sense?

lewoorenz
lewoorenz

Hi coach Wayne,


Such a great website and you are very helpful. I am 40, 5'7 @ 215lb with 33% body fat. Is it possible for me to drop to 12-14% in 12 months? I just started BB, but still trying to get a handle on my nutrition. I am going with 2100 calories and 40p/35c/25f. What do you think? Do you think fat shredded would work better for me? Thanks in advance for your help. 

CoachWayne
CoachWayne moderator

@lewoorenz  You can do tons of damage in 12 months! I would definitely think you can get to 10%. You have to really commit and go all out though. No cheating, 100% into your workouts, and stick with it.


2100 - 40/35/25 is a great place to start. Fat Shredder is another option. More protein does then to help you shred fat a little faster, but you will do great with 2100 and your macros too. Just be consistent! Track everything you eat and hit those macros. 

AnthonyNay
AnthonyNay

Hey coach. I'm 6'2 325lbs. This is the heaviest I've ever been. I'm really interested in the body beast. But I guess I need a little guidance. Would this be a good thing for me to do?

CoachWayne
CoachWayne moderator

@AnthonyNay  THIS EXACT ARTICLE LOL :) This is a perfect place to start. If Beast really interests you, do it. But make sure to follow this post and set up a deficit and Fat Shredder. You can't bulk yet or you will just add more body fat. You want to dial in that nutrition and drop the BF. Run LEAN Beast and this nutrition and you will be set!


Let me know how I can help! Lots of nutrition info can be found at http://teamripped.com/nutrition-all-in-one Start with DIALING IT IN and work down. Good sample diet plans on that page too.

Rodney R
Rodney R

Coach instead of cutting the cardio, can I tone it down to 3 or 4 days a week on a HIIT program? I assume even though body beast is burning calories, if I am at 19 20 percent body fat, and want to be at 10% or less I need to incorporate it in. So on the days I do HIIT and Lift would you suggest stepping up to 2300 calories, and on the days I just lift keep it at 1900? And this maybe a dumb question, but I would imagine I need to adjust my calculations weekly as I lose weight?



Thanks

CoachWayne
CoachWayne moderator

@Rodney R  You can probably keep the same calorie goal for a while. Most people don't need to change it that often. HIIT cardio with Beast is totally fine. Still keep lots of lifting! You really want that over cardio. Those calorie goals seem like a great place to start too!

Rodney R
Rodney R

Coach,

I got a diliema, my CIM puts me at 2451.2 and I am running a deficit at 500 which gives me 1951 total calories on the 50/30/20 fat shredder plan. I mentioned before that i am doing body beast lean, and im 178 with about 20 percent body fat. Im looking to drop to 10% BF, and I am tracking my meals through myfitness pal. Just a reminder I am 45 min of cardio in the morning which burns about 5 to 600 calories...and my supplements are CLA, vitamin C, Preworkout, Iso 100, and BCAA's. As you know myfitness pal encourages you to account for the excerise burn, and i was speaking with someone knowledgeable today and he noted that on a day where i burn 600 from cardio and 400 in a 45 min beast work out, my net still needs to be at 1900 calories, and the 900 burned i need to account for that so i will lose muscle. I have not added back in the calories becaude i remember you mentioning that the calculation account for the workout burn of +600. Is that the main reason i do not need to add back in the calories? I could not find that CIM calcuation anywhere else online and if that is unique to body beast and p90x, then it totally makes sense not to add back in the calories. I want to shed body fat but do not want to lose muscle, by not accounting for the potential -900 exercise burn am I okay. To give you a little more insight his stance was if you are working out at a deficit it needs to be accounted for in your meal so you still are at 1900. He had mentioned that the deficit would help me drop BF, but i would be dropping more muscle than i want. I am basically looking for reassurance that eating 2700 calories on a 1900 calorie sherdder day with a 8 to 900 calorie exercise burn is the wrong way to look at it?

Also if i drink a gallon to a gallon and a half of water a day, is it okay to add a scoop of bcaa with each bottle?

Sorry for the long post in advance

CoachWayne
CoachWayne moderator

@Rodney R  I would drop the cardio or start at like 2300 and Fat Shredder. Estimating calories burns is really an inaccurate science. So I would pick one calorie goal and then run it and see. It will help you stay consistent and see the changes you might need to change. I don't ever eat back workout calories... just too inaccurate. BCAAs in your water is totally fine too!

JonathanLeffingwell
JonathanLeffingwell

Great stuff, Wayne!  Just to make sure I'm understanding this correctly...


I'm 6'1", 255 lbs, and 30% BF.  I love Body Beast workouts, and I'd love to lose weight, shed fat, get ripped, and do so with Body Beast and not a combination of BB and P90X/T25/other.  Ideally, I'm thinking a goal fat % of around 8-10%.

If I adhere to your suggested Fat Shredder macros (50%P/30%C/20%F), drop the recommended CIM for the Build, Bulk, and Beast phases by 500-1000 cals, then I should see the results I want...namely, to get shredded. Correct?


Thank you SO much for this post!  I got tired of reading that Body Beast was ONLY for mass gaining, when the infomercial also shows success stories of people who lost weight and got ripped.  :)

CoachWayne
CoachWayne moderator

@JonathanLeffingwell  Exactly, drop the CIM by 500-1000 and run that for all the phases. Don't follow the Book of Beast! Losing BF and getting ripped is always about nutrition! Let me know if I can help!

Rodney R
Rodney R

Sorry for the double post

Rodney R
Rodney R

Hey coach we have already discussed my meal plan. Im trying to get shreaded and in at 1900 calorie deficit doing lean bulk at 178 lbs in my first week. I wanted to know if two whole wheat slices is okay if i am under my carb limit?

CoachWayne
CoachWayne moderator

@Rodney R  Yes! As long as you track them and have the carbs, go for it! I like looking for the high fiber bread too. Nice way to get more fiber in your day. 

Rodney R
Rodney R

Hey coach,

Im doing the calorie deficit and we have already talked about my program at 1900 calories....i am trying to shread but wanted to know if two whoke slices of wheat bread a day is okay, if i stay within my carb limits? Thanks

27beachbum27
27beachbum27

I'm at the start of week 3 of body beast, male 6' 1" 215 lbs. Body beast put me at the 2600 mark I went down to 2200. I'm recovering from hand surgery before Christmas and the few extra pounds are killing me, they gotta go. I have incorporated T25 into my cardiovascular routine and I follow the nutrition diet 100% to include the supplements. I did week 1 of lean Body Beast to make sure my hand could take the pressure and it does just fine. I then started T25 during week 2 to increase the cardiovascular as well. It is wearing me out, but I don't feel overworked. Is there a recommendation that i should either keep or change my calorie intake with the added cardio? I'm in the military and have to keep the cardiovascular going strong along with maintaining a strong core and upper body.

CoachWayne
CoachWayne moderator

@27beachbum27  If you want to keep the weight coming off, I would try to hold tight for a little bit longer. When you transition into the BULK phase you will get shorter workouts and that will help with overall calories out. You could see if that is enough, and if it's not add 200 calories. Great work and keep dialed in!

Darlene
Darlene

I'm sorry, Wayne what do you mean by calculations above and where do I sign up to get started on or with fat shredder?  Also I did 1200 calories before restarting this program so is it okay to stay with 1200 or slightly higher. I wasn't lifting as intensely as I will be with Body Beast. TIA. Darlene.

Darlene
Darlene

Hi Wayne, 50+ female here on second round of beast. Gained 10 pounds on first round an went to a different program.  I have been...embarrassed to say one of those 1200 calorie girls. Finished Body Beast in November with one week left because I wasn't happy with the results. My question is how many calories should I be at to lose fat (mostly belly). My first round I upped the calories to 1800 to 1900. I have started back with BB and really want to get "shredded" so any suggestions much appreciated. Oh and I did lose 5 of the 10 but gained body fat percentage and lost muscle.  I just can't believe a woman in menopause...tmi, sorry, can lose fat on a surplus of a 2000 plus.  Thanks.

CoachWayne
CoachWayne moderator

@Darlene  No one can lose fat on a surplus! It just doesn't happen. You need a deficit, like outlined in this post. I would start by running the calculation above and get dialed in with Fat Shredder. Run that perfectly for 2-3 weeks and see where you are. Then we can have a great picture of where to go. But NO SURPLUS! If you want to get shredded with Beast you have to run a deficit. 

RonClady
RonClady

Hey Wayne -

I've gained 5 pounds bulking on Body Beast...I want to start cutting soon (for June 1st), when should I start and what total cals and macros?

Ron

CoachWayne
CoachWayne moderator

@RonClady  I would start cutting now. Always better to have more time to cut than less. I would follow the plan outlined in this article. Find your CIM and take -500 or so. And stick with Fat Shredder or 40/30/30. Both will produce great results!

LarryH
LarryH

Hey Coach!

Started my third week of Beast last night and going strong! Getting stronger. I have a dumb question.. Now if you recall, I wanted to lose fat. I calculated and based my diet according to the Book of Beast minus 300-400 calories. (As we chatted about in a previous correspondence.)

I started at 187 on day 1. I ate 100% clean at the deficit of 300-400 calories. Diet sits at about 2350 per day. Trying a 40/40/20 for now. I went up during my first week to about 195lbs. Now today I am on week 3 day 2 and I'm back down to 186lbs. I don't know if I should be happy or disappointed lol. Could this be be losing body fat? I know know, I should make up my mind what I want, but just checking to see if this could be the norm. I don't mind beings lighter on the scale as long as I'm losing the fat. There will be plenty of time to bulk with more calories on future rounds.

Just wanted to see if you could help me make some sense of this. Oh and thanks, I'm totally loving Body Beast. It's challenging me and I can't believe how sore I was the first week! It's making me wonder if I ever really lifted weights before! Haha! This is a soreness I don't remember and that's GOOD!

CoachWayne
CoachWayne moderator

@LarryH  I bet it was just the natural changes with starting a nutrition plan. I wouldn't worry at all. It's common to gain a little and lose more as your body adds some water weight and loses it again. If the trend is down now and staying down, then that is perfect and I would stay on it. Enjoy the soreness! :-) And keep locked in.

Chris
Chris

Starting tomorrow ripped beast. Daily calories calculated to 1800. Im a 5'5" female 135 lbs 25% be. My problem is I cant have calcium. Any suggestions as alternatives?

guestbeast29
guestbeast29

Hi coach, everything here is very helpful! I was curious though, I weigh 263, 30% BF, and the lean diet for body beast has me eating 2600 calories- with the 600 Calorie deficit... That seams very high for anyone despite their weight, who is trying to lose. I have implemented the p90x shredded diet at 2000 calories and 50/30/20. Is that to much of a deficit?

CoachWayne
CoachWayne moderator

@guestbeast29  Hey man, I think 2600 would still be a cut (and it should be) it will just be a little slower. I don't think there is anything wrong running 2000. That should cause you to lose around 1.5-2 lbs a week. That's a great place to start

ashmath
ashmath

Hi!

I had twin girls 6 months ago and have at LEAST 50lbs I need to lose. ive been low carb dieting for months and haven't seen much loss. I ordered body beast and am wondering if I will be able to lose that much weight on the program..? I will also be running 3 days a week.

CoachWayne
CoachWayne moderator

@ashmath  It all boils down to nutrition. Beast is grat for shredding BF and weight. Are you tracking your nutrition? How many calories are you on? We can definitely figure out a great plan! Congrats on the baby girls too!

Rodney R
Rodney R

Hey coach,

Is it okay to take my pre work out and creatine together 30 min before my workout? I know my pre workout has 3 grams of creatine, and my creatine has 5. And along with that can i also do my bcaas durinf this same time frame?

CoachWayne
CoachWayne moderator

@Rodney R  Should be totally fine. If you notice any digestion issues (upset stomach specifically) then dial back your extra creatine. Cramps or an upset stomach just means you are taking too much and some is going undigested. 

Rodney R
Rodney R

Coach i went ahead at took your advice and i am implementing the creatine as well

CoachWayne
CoachWayne moderator

@Rodney R  Nice! Don't worry about a little water weight. You are still losing BF. If you want more info, check out: www.teamripped.com/back-to-creatine

GrandmaDeb55
GrandmaDeb55

I'm a 55 year old female and weigh 150/5'8. I've had my rmr tested and I only burn 800 a day. So what should my calorie intake be I am just starting body beast (lean) my plan is to do body beast eating. 1000 calories 50p30c20f. Is that ok or will I be in starvation mode I would like to lose 2# per week and get lean..... My goal is to weigh around 135-140

CoachWayne
CoachWayne moderator

@GrandmaDeb55  How did you figure out your daily burn? I really don't recommend going under 1200. And starting at 150, 1200 calories should be a deficit still. That is where I would start with Fat Shredder. You will lose great when you get dialed in!

Rodney R
Rodney R

Thanks alot coach...From a cost perspective if i have to go without creatine for now ahould i be okay?

CoachWayne
CoachWayne moderator

@Rodney R  Yea definitely. Though creatine is about one of the cheapest out there. Look for plain creatine monohydrate. But, yes that is ok.

Rodney R
Rodney R

Hey coach,

I am starting body beach lean beast tomorrow. I am a male 5'7 178 lbs and around 20 % BF. My rmr is around 2378. My plan is to use your fatsherdder plan with a calorie deficit. So i will be doing about 1900 calories a day and using myfitpal app. My goal is to drop my BF under 10% and add lean muscle. The supplements i am contemplating are a multivitamin, CLA, vitamin C dynamix iso 100 for my post workout. Im looking into your recommend pre workout, and i want to do BCAAs. (Bcass Are these taken during the workout? )want to get 1 1/2 gallons of water in a day. Basically im in pursuit of having that head turning look six pack and all. Dont have a 1 pack yet lol but in the next 90 days this is my single docus. What are your thoughts on my plan, supplements, overall goal? Any suggestions on the supps or do i have it right? I purposely am not doing any creatine...dont want the water retention. Should my workouts be at the same time everyday? I am doing cardio 3-4 times a week 45 min in the morning on a empty stomach, and wanted to do my workouts after work. Any issues there with the body beast program?

Sorry for the multiple questions, i just want to do it right and not waste time or money and expidite my results responsibly.

CoachWayne
CoachWayne moderator

@Rodney R  I think nutritionally it sounds great! Just be perfect man. Stick to it 100%, no cheating. 


For supps, don't worry about water with creatine. it is small and does not affect fat loss. It would always take creatine while cutting. More power is always better. Use that ISO 100 to make hitting your protein marks easier. BCAAs are good during your workout too. I would really just make sure you are dead locked in on nutrition. That makes all the difference!


Go hard every day and if you eat it, track it. No missing your calorie total or macros. You got this!

LarryH
LarryH

Thanks Coach! Slow and steady wins the race :)

LarryH
LarryH

Coach!

I started two days ago. Can I please just get clarification? I used the formula in Book of Beast. I have a calculated 2700 CIM. Now, that being said, I have some extra weight I've acquired during the rehab of my injuries. According to the above, I should back that CIM down to about 2200 in order to lose some fat while I'm doing the program? I could enjoy a 2700 calorie diet, however, I probably shouldn't be doing that till I get one round of Beast under my belt and shed some of this new fat. My avatar does NOT look like me anymore. My goal is to return to that look, but with more bulk. Should I face the fact that it will take 2 rounds to accomplish what I want to do?

CoachWayne
CoachWayne moderator

@LarryH  If you want to lose fat, definitely back off of the CIM to make a deficit. If you don't want to do full deficit of 2200, run 2400. It will be slightly slower but you will have more food to use and pick from. It's all how fast you want to accomplish it. 

Rodney
Rodney

Rodney,

Coach this is the exact information i was looking for. This may be a dumb question but i will ask it anyway. If i take your sugesstion for the calorie deficit, i need to cut about 15-20 lbs, do i still do the bulk and build lifting portions of the program or just the beast portion? I am assuming that you mean cut out the calories but still do the entire 90 day lean beast workouts 3 phases but stick to the deficit diet. Also any supplement suggestion?

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