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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293 comments
Heather E
Heather E

Hi Coach,


I am going to start Body Beast in about 3 weeks.  I am looking to lose weight with not bulk.  I need help with the meal plan option to not deplete myself from nutrition and still lose that weight.  I am 32 years old, female, 5'7" 163 lbs 25.5% BMI.  Any suggestions?

Elaine S
Elaine S

Hi Coach,

I'm in week 6 of Body Beast (3rd week of Bulk phase). I have no idea how many calories a day I was eating before starting and still don't track calories. It's a real weakness and quite honestly I've always hated journaling everything I eat. That said, I must find a way to do it because I'm definitely not losing like I hoped. I am gaining muscle though and feel better. I also have food issues that make it challenging: no gluten, wheat, dairy or eggs. I get frustrated trying to figure out a plan I can easily stick with.

I'm 52, female 5' tall 152 lbs and 29%BMI. What do you suggest for shredding? Or is it too late at this point of BB? I started incorporating T25 3 days a week when I started Bulk phase because I felt I needed more cardio. Bad idea? Is it better to stick to Beast alone?

Thanks and I love this site! Very helpful info.

Elaine S

CoachWayne
CoachWayne moderator

@Elaine S  Thanks Elaine. You need to track. If you want predictable, stable results, it's a must. Being 152, I would start around 1500. Hit 40P/40C/20F to start. You can do a lot without gluten/eggs/dairy. Staple proteins will probably be chicken, deli lunch meats, tuna, extra lean beef, and vegan protein powders. Even vegan Shakeology would be a good pick. It's never too late to switch up nutrition and get dialed in. You just move closer to your goals. A little extra cardio is ok. Just listen to your body. 

Keep me posted too! Let's do it!

Elaine S
Elaine S

Thanks for help! I hate the thought of all my hard work going to waste so I'll commit to journaling. I've heard MyFitnessPal is a good tool, may give that a try. I forgot to include cruciferous vegetables in my list of can't haves due to autoimmune thyroid disease--they interfere with my thyroid hormone absorption. For that reason I can't drink many of the vegan or vegetarian shakes. I do use a brown rice protein powder that seems to work well so far.

So much good info here! Thanks again, will keep you posted.

Trey S
Trey S

Hi Coach,


You have provided an enormous amount of great information here. It's given me sooo much insight. So, I've been doing Body Beast for 2 weeks now and my main goal to lose 20 lbs with this program, get my BF% down and gain some good muscle mass. I have figured that I should probably work with 1600 calories with the 50/30/20 breakdown. I am a female and I currently weigh 175 with a BF% of 28%. Should I continue on the Body Beast plan from Build to Bulk to Beast or should I skip to the Beast portion since  my focus is to lose weight?


Thanks for any help you can provide.


Trey S

CoachWayne
CoachWayne moderator

@Trey S  Hey Trey, 1600 is a grat place to start. If you run 1600 and Fat Shredder for all the phases, you will definitely lose weight and BF. You could go to BEAST phase too. But just don't do the normal BUILD and BULK plan. That will cause weight gain. 

Trey S
Trey S

@CoachWayne @Trey S

Thanks so much for your quick reply. I will skip to the Beast section of the program.


Thanks again,


Trey

Vampirish
Vampirish

Hi Coach, I have been reading your blog for hours now. Great stuff!


I am having a brutal time achieving a 2700 calorie fat shredder diet plan that meets your criteria of (50%P/30%C/20%F). It is very difficult! I am trying to use food items from your 1900 fat shredder by doubling some items and trying this and that combo. It seems really difficult to get protein very high and keep fats low.


Do you have a diet plan you can share for shredder around 2700 calories? I noticed you eat simple a man after my own heart. I hate complex diets.


I am in the Body Beast bulk phase. When I started I was at 28% BF and now it's 20%. I read your post about choosing a goal first of either muscle or BF. I'm still early in so I want to switch to losing BF.


I appreciate all your help! Thank you

CoachWayne
CoachWayne moderator

@Vampirish  Yea 2700 and 50% protein will be tough! I think if you are going to stay at 2700, move to 40/40/20. Still plenty of protein and you will still cut BF. At a certain point (about 2400 and 50% protein) it makes more sense to move some calories to carbs and fat. Even 40/35/25 would be a great place to continue your cut. Great work!

Vampirish
Vampirish

@CoachWayne @Vampirish Before you responded I came up with 2700 at 46/39/15. I know odd numbers but close as I could get and the diet is tolerable. Yogurt was a key ingredient to bringing it all together. :)


Thank you so much for your speedy reply. You do some great work here!

rickxxl
rickxxl

Coach Wayne, I am 62yrs young and 315lbs, BF 38%, LBM 199lbs, so I am going to start Body Beast. I have been eating a primal way of life for the last month, so I am eating only 50 to 60gr of carbs a day and I am thinking of 2000cals to lose body fat. Do you think this looks ok?

CoachWayne
CoachWayne moderator

@rickxxl  Hey Rick! Awesome job man. I will be honest, I am not a huge fan of any diet that really limits or demonizes a certain food or group. Carbs aren't bad when they are kept in check. 2000 calories would be a HUGE deficit. I would actually encourage you to start at 2400 at least, maybe 2600. Both are still great deficits but will give you better long-term results (and protect your metabolism). 


If I were you, I would start at 2600 and 40% protein, 40% carbs, and 20% fats. Or even 40%P/35%C/25%F. That would be where I would tend to go. Great job and keep it up! Let me know how it's going and if I can help!

KyleeBonneville
KyleeBonneville

Coach Wayne, I recently purchased body beast, if there are any what sups would you reccomened to use instead of the beach body products?

CoachWayne
CoachWayne moderator

@KyleeBonneville  I actually have never used the Beast Stack myself. I know some friends that use it and love it, but you can definitely find substitutes. I would just use your favorite whey in place of the Base Shake. Some bulk dextrose in place of Fuel Shot. And plain creatine mono in place of the MAX Creatine. Prices for those will all vary based on what you find, but you normally can get some good deals. I would rather invest my supplement budget in Shakeology and skip most of that. I still just use Shakeology, whey, creatine, and some BCAAs. That's it!

CoachWayne
CoachWayne moderator

@KyleeBonneville I think it is! What makes it in a league of its own is that it is 70+ whole foods with no compromises. It is the healthiest thing you can get. It is packed with superfood, adaptogens, and pre/pro-biotics. I love it cuz it helps me perform well over 100% all the time. I use it as a breakfast which is super fast and easy too. Keeps me full!


I think the one of the best thing about trying for the first time is that it's completely backed with a 100% guarantee. If you don't think Shakeology is all that it says it is, you can send back an empty bag and still get a full refund! Now that is believing in your product. 


Let me know if you want to try a sample! 

girl12
girl12

I'm  a 122 lb, 5'1 female. That might seem ideal to most people but I am young and I want to get back to a size 2, and get a six pack, and super toned arms. Really I only need to lose like 10lbs of fat, or less in lbs because I want to build muscle. I am on day 13 of p90x but after doing more research on body beast I feel like that will give someone in my position the faster results. What do you think- should I switch programs? I just feel like anyone who got lean in p90x, for women at least, their muscles were not defined.

CoachWayne
CoachWayne moderator

@girl12  You are in a great place! I think you can stick to P90X if you want, but I would do Classic. Way more strength training and that is what you need for your goals. You could go to Body Beast if that interests you more.


Have you been tracking your nutrition? Do you know how many calories you maintain your weight at? I would want to work just below that to cut slowly and build muscle too. Let me know and we can get you set up with a plan!

CoachWayne
CoachWayne moderator

@Barbara Valiton Sawyer  How long have you been at it? How many calories are you eating? Where did you start at with weight and BF%? There are a lot of factors LOL!!! For most people 60 days of perfect nutrition is a big turning point. 

Telicia8
Telicia8

I'm 5'6" 175 lb female, est 26-30% bf. My husband and I are ending our 2 nd week of BB. I just found your site and was discouraged to see that I shouldn't have followed the meal plan in the Beast book.

Will I still see results if I continue as i am, but extend phase 3 until I reach my ideal BF%?

My husband feels I should build the muscle first before losing the extra fat so that the muscle can help me lose faster.

CoachWayne
CoachWayne moderator

@Telicia8 I would really start cutting now. I always pick getting to your BF goal as #1. If you do stay the course, you will add more BF that will be to cut later. So even if you increase your metabolic rate a little from having some more muscle, you will still have more BF that needs to cut. It tends to be pretty discouraging.


That is just what I always recommend. Check out: http://teamripped.com/pick-1-goal-ripped-or-mass/

gpawli01
gpawli01

Hey Coach Wayne,


So I have been doing beachbody products (p90x/2/3, t25, max 30, body beast) for years now and ate about as clean as can be.  No cheat meals and zero temptation.  The problem is while I was eating super clean, I was eating probably close to 3500-4000+ calories and never tracking my food.  This bypassed my RMR calorie intake by far, probably twice as much.  I wasn't counting calories and only guessing at how much I was eating.  Now I've gone to nutrition first and on your 1900 calorie fat shredder plan, in the process tracking all my food. I don't want to lose all the muscle gains I have gotten over the years (I can max at out around 35 pull ups and 100 push ups fresh, upping it sometimes with a weighted vest) but know I need to cut the fat.  I'm currently 180 lb/5'11" at 15% BF and want to do the max30/body beast hybrid while staying on the 1900 calorie fat schredder.  I don't want to bulk, just lose the fat while maintaining the muscle.  As long as I'm hitting the 50% protein (with limited carbs past 3 pm, most are post-workout), I assume that most muscle should stay. Also, based upon my schedule, I have my last meal of the day at 7-7:30 (close to 300-350 calories, mostly greek yogurt and a 25 g protein shake) and then hit the sack by 10.  Would that be too close to bed that I am might be doing more harm than good?        

Thanks,

Jerry

CoachWayne
CoachWayne moderator

@gpawli01 Hey Jerry, so are you gaining weight on 3500? How fast? 1900 would be a huge drop. I doubt you will have to cut that much.

gpawli01
gpawli01

@CoachWayne @gpawli01 No, no weight gain.  I had been the same for about 2-3 years (170) and then went up with the mass based workouts (180, before I was 320 pounds and now have muscles but a fair amount of loose skin on the stomach; any suggestion on that would also be helpful).  Would 2400 be a better figure to shoot for?  Would 1900 be border lining on starvation and fat retention? Amazing website by the way; it's become my homepage.  

CoachWayne
CoachWayne moderator

@gpawli01 Oh awesome! So if you are maintaining on 3500 (have you tracked this to know for sure?) then start with tracking at 3000. That should be a deficit if you are really maintaining on 3500. No need to drop to 1900. That would be way too big of deficit. 


And thank you! I love what teamRIPPED has become! Make sure you join and be an official member :-)

gpawli01
gpawli01

@CoachWayne @gpawli01 I have retroactively tracked my calories (I have eaten the same thing everyday for a long time and recently realized peanut butter/oatmeal/honey is a major calorie bomb!) and I was at somewhere near a 20/40/40 (p/c/f).  I'll switch to the 3000 and hopefully it works!  Thanks, and I'll be sure to join!

CoachWayne
CoachWayne moderator

@gpawli01 That is perfect. Start at 3k and run that for a few weeks. Then we can change as needed. Getting protein up to at least 30% will be good too.

gpawli01
gpawli01

No, no weight gain whatsoever. The muscle gains have been obvious (I did a round of p90x3 mass and really saw gains in my legs and chest, just not definition) and, to an extent, I feel like my body has adapted to the calorie intake (even when I was not doing the mass schedule). Would 2400 be a better goal?

CoachWayne
CoachWayne moderator

@gpawli01 If you have been maintaining at 3500 and want to keep your muscle as you cut, I would only cut at -500. That should be about a pound a week and will protect your gains. 

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


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!

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

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.

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!!

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.

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?

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. 

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.

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!

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.


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!

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!

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