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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375 comments
magavsaenz
magavsaenz

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


patrina
patrina

I received the program in the mail today

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

patrina
patrina

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

CoachWayne
CoachWayne moderator

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

patrina
patrina

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

CoachWayne
CoachWayne moderator

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


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

natashadarrah
natashadarrah

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

CoachWayne
CoachWayne moderator

@natashadarrah  Got ya on Facebook :-)

ChrisElliott
ChrisElliott

Hi Wayne,


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


thanks,


Paul

UK

CoachWayne
CoachWayne moderator

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


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

ChrisElliott
ChrisElliott

@CoachWayne @ChrisElliott 


Hi Wayne,

thanks for the reply.


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


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


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


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


Any feedback or advice would be great.


CoachWayne
CoachWayne moderator

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


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

ChrisElliott
ChrisElliott

@CoachWayne 


Cheers Wayne,


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


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


KanonMcGee
KanonMcGee

Hi Coach Wayne,


I am a male, 5'6 weighing 171 pounds at 19% body fat. I am currently doing fat shredder at 1600 cals while doing Body Beast. Is this too low of a deficit for me? 


Many things I hear is that if your deficit is too low, your body will just add the weight back on very quickly after your done and increase your eating again, and also that if it's too low, you're going to lose muscle mass as well. From what I understand, fat shredder tries to minimize that with all of the protein you're consuming.


I just don't want to be too low. Thoughts?


Thanks,


Kanon

CoachWayne
CoachWayne moderator

@KanonMcGee  Being only 171 and 5'6" that is not too low. Get your protein in and you will be fine. You are exactly right too, the protein and lifting will help maintain and build muscle. You are on a great plan!

claudine12196
claudine12196

Hi. I am a 45 year old female doing Body Beast. I have completed the first three weeks and am getting ready to go into the Bulk phase. I started Body Beast because I just finished running a half-marathon and I realized I could run about 14 miles but I could not do one push-up. My goal was to build muscle and tone up. I do not eat the 2200 calories the program suggests for me instead I eat around 1400-1600 because I don't want to "bulk up." So before I enter the Bulk phase I am wondering if I should even go that direction. Should I stay in the build phase to avoid bulk or should I stick to the program? 

CoachWayne
CoachWayne moderator

@claudine12196  Go right into the bulk phase. You are right, if you aren't eating to bulk, you won't. You will just get stronger. 1400-1600 should be fine for keeping you from bulking.  Lift heavy and go hard!

CoachWayne
CoachWayne moderator

@claudine12196 My pleasure! Keep me posted and don't hesitate to ask any questions. I love to help :-)

Matt
Matt

Hi coach,


Great post! Really useful and helping me with the first month of Body Beast. However, there's something I just can't get my head around. My CIM is around 2700 calories, so my goal including deficit is 2200 calories a day. I'm tracking all the calories I'm taking in, so should that number equal 2200 by the end of each day even after a workout? I use a heart rate monitor during each workout which gives me a calorie burn figure (which I realise isn't 100% accurate) - should I take this away from my calories eaten for the day and then eat back up to 2200?


Sorry if it's a stupid question but like I say I can't get my head around it for some reason!


Thanks.

CoachWayne
CoachWayne moderator

@Matt  Not a stupid question at all! No, take in 2200 only no matter what your HRM says. That formula adds in a standard/average workout burn of 600 calories. So it is in the equation when you find your CIM. Then you take the deficit from there. Check out: http://teamripped.com/eating-back-burned-workout-calories/

Matt
Matt

@CoachWayne thanks a lot for clearing that up, really helpful! I think it was the 600 calories average burn that was throwing me for some reason, but I'll stick to the 2200 from now on.

CoachWayne
CoachWayne moderator

@Matt @CoachWayne  No prob! I think you will be really happy with that and get great results. Keep checking in and let me know if you have any questions! 

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.

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