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 than 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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502 comments
bwickman
bwickman

Hey coach wayne! Well im finishing up week 3 of body beasr with only a few mishaps..possible mastitis but i cured it fast and kids have colds so i missed 2 workouts..i love them so far.. although i feel odd with less cardio but beast cardio makes up for that hah!

Buuttt i first saw about a 1 to 2 lbs difference i was at around 185 and now today im still at 187.. or little less so ive maintained my weight.. maybe it could be from the few off days but im kinda bummed. Is it possible muscle growth and fat loss so its not changed yet.

I feel better in strength and people have noticed a diffrenece in my body.

Maybe i should go lower cals? I calculated above and id be at 1840 for deficit of 500 and on 21 day fix id be around 1700 block .. should i work somewhere around those number's?

Thanks!

CoachWayne
CoachWayne moderator

@bwickman  So how consistent were you on your nutrition as a whole? Cheat meals?

How much weight would you say you have left to lose? Were you at 1840 for that whole time?

We can get this figured out!

bwickman
bwickman

Yes i did make a homemade dessert or granola or bar once a week family night thing. And some cheat meals and when i say cheat i mean i made something homemade and maybe had more cals once a week..we dont do fast food etc..

.but i was doing 21 day fix containers so i think i was at 1840 or maybe a bit higher i might go back to my fitness pal and that way its more consistent on cals etc.

I was around 1904 before i used container system for macros so i know i need to go down a bit since some weight loss

Thanks

CoachWayne
CoachWayne moderator

@bwickman  I would start by dialing in all cheats (just in case that is more than you realize), but it seems like you are maintaining at 1800 or so.

bwickman
bwickman

Ok good idea i will start there and really track that i know its 80% nutrition !

Sheyper
Sheyper

Hi Wayne, I've been thinking about doing Body Beast and was fortunate to come across your article. My goal is to loose 35lbs, eat clean and tone. I've already loss 11lbs with diet and a total of 3hrs wkly gym time....I'd like to reach my goal by Jan 2017...for my 49th BD..9mths away...:)


I'm a female, 5'5, 175lbs 40chest 38waist 41hips. Fat 35.8% and 29.1 BMI according to Omron. I calculated 2060 CIM and I'll cut 500 cal which will bring me to 1560. So, with reading your article...I'll follow 50/30/20 rule.... I will shred, not gain and tone?


Thanks,

Sherry




CoachWayne
CoachWayne moderator

Correct @sheyper !! That sounds like a great place start. How many calories have you been eating to lose that 11#?

You are doing great! Keep it up!

JulieRussell1
JulieRussell1

Thanks for this article! I just started Body Beast lean on Monday. My goal is to essentially get in the best shape possible for my 30th birthday in August.


I am female,  153lb, 5'10. I have an Omron handheld body fat monitor that has me at 24.5% and 22 BMI.


I put in the calculations and got approx 2102 for my CIM. I went for the middle range to get a deficit and decided to try cutting 750 calories which brings me in at 1351.


Does that seem a little low? 

CoachWayne
CoachWayne moderator

@JulieRussell1  That is lower but will be a great deficit! If you want to start a little higher (especially since you are taller), then I would start at 1500. You will still lose BF and get nice and lean! Congrats on starting Beast!

JulieRussell1
JulieRussell1

@CoachWayne @JulieRussell1 Thank you! And thanks for the fast response! I've made it to month 2 before but always got sidetracked by a new fun program released by Beachbody and never managed to finish Beast. That is on my Dirty 30 bucket list ;-). So here goes nothing...

bwickman
bwickman

21 day fix is at 40 30 30 right? Would this be close enough to follow that and use my container calorie area..and shred up that way?

CoachWayne
CoachWayne moderator

@bwickman  Close to that. I think that would be a great fit! As long as it keeps you consistent, that is the goal.

bwickman
bwickman

Hey coach wayne.. another quick question..what are your thoughts on somehow combining the 21 day fix containers using my nutrition goals.. it would make for an easier meal prep and plan for our crazy days.

Thanks!!

CoachWayne
CoachWayne moderator

@bwickman  I think that can work great! If that keeps you consistent, it's a perfect plan. I would go for it!

bwickman
bwickman

Thanks.. i think the plan follows a 30 40 30 or a 40 30 30 profile that is somewhat a fat shredding program

A few people have told me to follow body beast because my workouts might fail or lag without following his program

. Did you personally do this as well or have any successful stories you can share? I feel comfortable with it because personally i may not make gains but im trying to lose fat first..right?

CoachWayne
CoachWayne moderator

@bwickman  Most people here are doing full on tracking. I have done one round of 22MHC with the containers. 


You should pick one goal first and that is fat loss. So set up a calorie goal at a deficit and stay consistent. No cheating. That will produce the best results!

bwickman
bwickman

Hey coach wayne! Well im finishing up week 3 of body beasr with only a few mishaps..possible mastitis but i cured it fast and kids have colds so i missed 2 workouts..i love them so far.. although i feel odd with less cardio but beast cardio makes up for that hah!

Buuttt i first saw about a 1 to 2 lbs difference i was at around 185 and now today im still at 187.. or little less so ive maintained my weight.. maybe it could be from the few off days but im kinda bummed. Is it possible muscle growth and fat loss so its not changed yet.

I feel better in strength and people have noticed a diffrenece in my body.

Maybe i should go lower cals? I calculated above and id be at 1840 for deficit of 500 and on 21 day fix id be around 1700 block .. should i work somewhere around those number's?

Thanks!

bwickman
bwickman

Hey there! So glad to read this!! Question as well i am 188 lb female 5 5 and am going to start body beast soon after my next round of 21 day fix is over.. im following my macros and on my fitness pal .. im still wanting to lose 30 lbs or so long term goal .. i did my calculations from above and think i come out to 2355 so does this put me at around 1855.. i already am at 1904 for macros i just tweaked it since i was at a plateau... ive lost 16 lbs in 4 months and am still nursing my 1 year old .. not exclusive and my supply has been still good.. im aiming for 1 to 2 lbs a week to be healthy and safe so should i stay at around 1904 what my macros already are and kinda play with it ?

Im making sure to keep some healthy fats for nursing energy etc

I eat clean whole foods and supplement with protein powder for now

Thanks for any info

CoachWayne
CoachWayne moderator

@bwickman  Awesome work! Yes, I would stay put and really monitor your supply. I am not a doc, so take this for what it is and always check with a professional, but I would want a good balance of macros 35P/40C/25F to make sure you are getting all the nutrients you need. But 1 lb a week is a great, safe rate.


So are you losing at 1900? Or was that the plateau? 

bwickman
bwickman

Hey thanks for reply!!.. well i was doing 21 day fix at first and so i used those containers and didnt know exact macros.. but then started my fitness pal a couple months ago and was losing at 1977 cals ..176 prot 198 carbs and 56 fat or so.. then plateau and i realized i didnt change from the weighloss i had.. opps forgot to tweak macros which i did with the IIFYM calculator recently and am now at 1904 cals.. 167 - 170 prot 150 or more carbs 65 - 71 fat .. somewhere around that i know im not exact not in front of macro list sorry..i am at higher fat but judging my energy and body i feel good here for now.. (i think since ive noticed a small change already. )

**

Like i said i really like to eat whole natural foods and get my nutrients from there but with body beast im not sure on more supplements like a recovery or if i can just eat some eggs sweet potatoes after..sorry that got long

I feel now at 1900 ive noticed a drop already but its only been a week or so.. what would u put me at for prot carbs fat ?

Side note**

I just know from reading and personal feelings i dont want to be too low cals and deal with metabolic damage in future ..i know im not near that but my goal eventually is a bikini competition THE HEALTHY WAY ;)

- Bobbi

CoachWayne
CoachWayne moderator

@bwickman  Hey Bobbi, that is really smart. With starting Beast (which is more demanding than 21DF), let's stay at 1900 and I think those IIFYM macros look really good. If you wanted to favor the faster side of those, just hit the high side of protein and low of carbs. But those are really good. 

bwickman
bwickman

Ok great aounds good thank you!

RyanWarren87
RyanWarren87

I did Body Beast last year, about to do LEAN Beast. Currently weigh 200 and 23% BF. CIM seems to be 2602. Would I be right in saying I need to eat 2100 calories following Fat Shredder?

LaPeque
LaPeque

I am on day 3 of the lean body beast schedule (female), my weight is at 147lbs, 5'3", and BF of 18.5, according to the program I should be at 22-2300 calories per day, which is a LOT of food for me, I am sticking to the nutrition and really buying the best clean calories out there and doing the only supplement I am doing right now is shakeology.


I have been considering reducing the calorie intake from the carbs/fat sides to "help" with reducing my body fat... I LOVE the workouts and I will continue those, but my main goal is to get stronger and lose some weight.... I just don't know how much that reduction would look like... 300 - 500 calories?  Thoughts?

CoachWayne
CoachWayne moderator

@LaPeque  If your goal is fat loss, you definitely need to reduce calories. The 2200-2300 is a surplus. You will add BF.  At 147, I would start at 1600-1700 honestly. Have you ever tracked your nutrition  before. If you know your true maintenance need, that can help too. But this post and plan in the article is exactly set up for your goals! Beast up!

Adrian007
Adrian007

Hi,


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.

CoachWayne
CoachWayne moderator

@Adrian007  Man I would think that would be a whole lot of volume! I would just be careful on long term progress. If you are feeling good, awesome. Just don't feel bad if you back off a bit to be able to maintain that pace. If you feel like you can recover, then I would proceed cautiously. Nice work!

Adrian007
Adrian007

@CoachWayne @Adrian007


Thanks for the reply Coach Wayne.  I plan on reducing this pace soon and proceeding with a standard Body Beast schedule. 

LukeEdler
LukeEdler

@Adrian007 I feel the same I'm doin 2 vids in 1 day so hour 20 or 30 roughly like I'm trying to smash my legs out so I do program ad legs abs or cardio or total if ur body can do work for 8 hours a day some 10 hours I'm sure an hour and half aint hurting me but gee ive been have some awesome feelings and some pains need the joint supplements and prework outs and me protein shakes

Adrian007
Adrian007

@LukeEdler @Adrian007 I think long term I will go down to 2 workouts per day 3 times a week.  I need my protein shake and dextrose to recover between workouts.  I am over 50 years old and my results are noticeable.  

Sincere
Sincere

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.

Sincere
Sincere

Any advice is welcomes

CoachWayne
CoachWayne moderator

@Sincere Sorry when you sign in as a guest, I don't get an email alert! Sorry I missed it. 

If you are set on maintaining weight, then it will be a slow process. You want to work right at your maintenance need. 


Have you ever tracked your nutrition before?


LukeEdler
LukeEdler

@Sincere watch ur food have a food free day keep up the water stay away from juices and remember apple is a grade food and apple pie is c and juice is d the more foods processed the worst it is

Jj216
Jj216

Hey Coach, I would appreciate it if you could answer my question please.

jj216
jj216

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!

CoachWayne
CoachWayne moderator

@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!

Jj216
Jj216

@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!

CoachWayne
CoachWayne moderator

@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.

EmilyL
EmilyL

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!


CoachWayne
CoachWayne moderator

@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?

Simon
Simon

Hey Coach,


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
Simon

@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
Simon

@CoachWayne Thanks Coach Wayne, have just joined the facebook groups.

EmilyL
EmilyL

@Simon nevermind my husband helped me lol! 

Trackbacks

  1. […] If you are trying to lose weight and BF with Beast, you need to avoid the Book of Beast. It will set you up with a surplus plan for the Build and Bulk phase and will cause you to gain BF as well as the muscle you add. I would recommend setting up a deficit and Fat Shredder from DAY 1. I have a great plan just for that on Body Beast is for Losers! […]

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