I am female 5'2, 182 lbs. I want to lose 50 lbs total with a goal of minimum weight loss of 2/lbs per week. Is this the right program for me to achieve my goals?
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.
“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!
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!
I am female 5'2, 182 lbs. I want to lose 50 lbs total with a goal of minimum weight loss of 2/lbs per week. Is this the right program for me to achieve my goals?
I have been doing beast for 3 weeks straight. As a female with 10 pounds to lose what is the fastest way to lose the weight. On beast following the workouts, but not the nutrition plan because way too many calories I have gained 7 pounds in 3 weeks. All of it on the bottom half where I least want it,,, so disappointed
I currently started body beast and I love it! It's very challenging to me and offers me a great plan with great opportunities to be healthier. According to the calculations my calorie intake should be about 2,700. I'm currently 190 and want to get down to 175 or 180 and still tone up pretty well done i am doing lean beast and want to lose body fat as well as muscle up. BTW, I love to run and would like to incorporate that into my workout. What do you think I should do?
I am currently using body beast and I love it! My calorie intake according to the calculations would be 2790. And I currently with 190. I'm trying to get down to about 175 or 180 while still toning up with body beast. What do you think my best option is? BTW, I love to jog and would like to incorporate that with my workouts. What do you think I should do?
I am very tall and thin do not put on overall bulk well. Will this system work for me? I also don't have much time as I work 14 hours a day.
Hello Im on week 3 of insnaity, I just order my body beast program to dio it after i finish insanity, I have 30% body but i dont look fat lol and it is mainly in my abs i wanto to do body beast to see if it helps me loose that fat on my abs but at the same time gain some muscle on arms, legs, butt
Should i o the deficit caloric intake you recommend?
Hey I actually have a question, I don't have a bench and therefore I can't do the chest workout right now. If I'm planning on getting a bench in a few weeks do you think it would be alright to substitute the body beast chest workout with P90x Chest and Back for the time being???
Just some background info, I have done 2 rounds of p90x insanity hybrid. I have gotten great results from it but I would like to expedite my results. My aim is not to be skinny fat but more athletic looking.
For someone 5 8 and 205 lbs... with a BMI of 25% based on my waist calculation... Which do you think is a faster route to lose fats and preserve muscle? Body Beast or P90X3? I have heard pure weight lifting is best for fat loss because: 1) having more muscle increases your BMR and 2) it takes calories to repair the and build muscle even after the workout is over.
I know diet accounts for 80% of results but i am just wondering which exercise program X3 or BB would be best for the remaining 20%. Thanks Coach!
Wanted to obtain some advice. I am 6ft, 220lbs, and a 36 inch waist. I calculated my BMI and it estimates it to be at 29%. I don't feel like I'm obese. Yes, I can stand to lose more weight, but I would also like to start weight lifting and I have often heard about the effectiveness of Body Beast.
I came across your article about the ability to lose fat while doing Body Beast by going the fat shredder route with calorie deficit. I am glad that is possible, but I have to ask...is my BMI too much to consider this program? Prior to considering Body Beast, I completed p90x and lost 35lbs as a result. 5lbs were added during Christmas break, hence being 220lbs currently.
Is it possible to do Body Beast and also double with P90X3? Would both of those together negate eachother? Any advice you could provide would be appreciated. Thanks and take care.
Hey Coach Wayne,
I am starting BB in 30 days, after finishing Asylum Vol 2. I am 35, 5'11 and currently at 154lb with around 12-15% BF. I am starting to see definition in my chest and some abs are popping out, and i expect to see more of that in 30 days.
I did the BB calculations and it has me at 2700 calories. I mapped out a diet plan hitting the correct macro ratios and all the different food types, and I think I am ready to go. I am curious what you think about those numbers? I am shooting for looking like you in your after picture.
Also, I currently have dumbbells up to 20lb, so I know I need more. Would you suggest getting 25's and 30's? I noticed also you didn't take the Super Suma and I wasn't going to either. I plan to take whey protein, waxy maize, and creatine, and maybe casein at night.
Just wanted your thoughts on all that, I know it's all over the place. Thanks!
hi coach wayne as of now i have done body beast the past 6 month i love the workouts and how i feel afterwards. i am owner of other beachbody programs you know p90x and insanity asylum etc but i really love strength training i then bought t25 to mix in 2 times a week with the beast cardio i have ben doing the lean rotation but today a thought just popped into my head is there anny athletic or functional benefits to body beast other than they describe beast cardio as a performance oriented workout.
thank you happy new year
Thank you for posting this. I have at least 30 pounds to lose, maybe 40 and I'm a woman. First of all, I have no desire to look all bulk and manly. I just want to lose weight, look strong, and be toned. But a lot of people have been telling me that I should just quit Beast and do cardio until I get down to my desired BF. This article has helped me. I love Sagi and Body Beast and I really want to continue doing it. I've been doing it about 2 weeks now. But I noticed I wasn't looking any different. Feeling stronger, sure. But I thought at least I would start to notice something..granted it is only 2 weeks. So I'm going to try your method above. I use Myfitnesspal so I'm going to try to up my protein and change the carbs/fats. Do you recommend cutting fruit? It seems to be adding a lot of sugar to my diet. I also noticed even gluten free grains are pretty high carbs, so I might have to cut back on those for awhile.
I currently have up to 45 lbs in dumbbells, a weight bench, and a chinup bar. Am I good to do the beast or do I need more weight? Also, my physician recommended that I get at least 50g of healthy fats a day in order to help me stay focused during school. Could run the same deficit at the body beast 40/30/30 p/c/f ratio and still lose fat?
Thanks for your help as always
Great! Thanks for the quick reply. Got a line a very nicely priced cage (for safety) and now I can pull the trigger.
Going to start another bulking round in a couple weeks and have a quick question. If the dumbbells that I have aren't heavy enough for some of the movements (chest press, squats, deadlifts) can I substitute with a straight bar and plates? Thanks.
hii my name is sammy andrews
i want to start body beast and my body type is endomorph 101kg 26 %BF how many calories do i have to take? and for how long.
Hey Coach, how are you? Haven't wrote you in a long time :) As you know, my biggest problem is losing the fat, I always struggle with that, but right now I am at a low fat %. Not where I want to be, but I am at a a good place with the fat. I am kind of annoyed that I am neither ripped, nor do I have the slightest amount of muscles (I traveled to india with a lot of fat, and lost 12 kgs in 3 weeks, mostly muscle I guess.) So I want you to tell me with your best judgment which program I should do now.. I want to be very ripped, that is my priority, but I want to be ripped while having SOME muscle, kind of like models bodies, or shaun T (maybe a little bigger). I want my arm to be showing that I workout, you know what I mean? Please check your email, I will send you a picture of myself right now, and tell me what program (and what other program to do after that program) will best get me to my goals, and what nutrition plan to follow. Please be specific :) waiting for your reply.
Hey coach, if I were to use Beast to cut, would you recommend doing huge or lean beast, or does it not matter?
Did you do a full Beast round? Or did you review the workouts and did a hybrid with another workout program?
You can definitely use Beast to drop the weight and BF. Follow this article and use a deficit and Fat Shredder. Stay consistent and don't cheat on your nutrition. Let me know if you'd like any help setting up your plan!
@Want to be lean The Beast guide is a bulking plan, so it has worked. Not for your goals, but to the program. I would jump to the BEAST Phase plan. That will be a deficit and great for fat loss. Then track, track, track!!
@MacklynM I would not start at 2790. That is too high. Being 190 and shooting for 175, I would start at 2300. That should be a good deficit. Run that for at least 3 weeks perfectly and see where you are. If you are losing about 1# a week, that is a really good place.
You could add some jogging. I would do it after shoulders and maybe after chest day too in the Bulk phase. You shouldn't need to add any cardio though if you don't want to.
@Jim54 The program works great for adding mass but where we all have to put in time is with the workouts and getting our nutrition down. The workouts are 30-45 minutes. With food, you probably have never ate enough to really bulk up. You will have to focus on finding how many calories you really need to add weight and then eating those consistently. It is the best program for mass though and it's on sale for $39.90 at the moment! I wouldn't pass it up!
@triksy You should definitely be at a deficit if you are trying to cut BF. Beast can help too! Check out: http://teamripped.com/body-beast-is-for-losers/
If you are really lean after Insanity, you could do Beast as is too. Dial in your nutrition and stay consistent! No cheating.
@Bjank510 That could work. You could also just lay on the floor. You will have a smaller range of motion, but you could still do presses. Also, if you have a stability ball, Beast has mods for that. They work pretty well too. But yes, you could use P90X. I would probably use Chest/Shoulders/Tris for Build Chest/Tri though.
@usafsfvet I would do just Beast and yes, you can do it now. Nutrition with any program is what is going to really drive your results. Beast is great for fat loss with its intense lifting. You can build muscle and strength as you cut. I think you'd be happiest with Beast. And they are all 30-45 minute workouts too, so they're short like X3.
@The_Jaker I would definitely get some bigger dumbbells. 25s, 30s, and more if you need it. Just keep pushing. I would stay at 2700 if it is allowing you to lean out and maintain/build your muscle. If it's working, keep it going!
@Shell_Buck Awesome! I am glad it helped. I wish people would realize that women don"t get bulky from lifting.
I would track and cut fruit/bread as your new goals on MFP dictates. While I was on Fat Shredder, I don't think I really ever had any more than 1 piece of fruit. Rarely did I eat bread too. But that was just while I was cutting BF and at a deficit. Once I had hit my BF goal and upped my calories, I added more fruit back into my diet.
@Alex You can definitely run 40/30/30. I would always listen to your doc. You can do a lot of damage with DBs to 45#. Just go as heavy as you can on the higher rep sets and you will really pre-fatigue your muscles. Beast up man!
@Bear O Definitely. Just have spotter arms or safeties in place. It's harder to drop barbells than it is dumbbells. Beast up!
@Sam91 Use the calculations above. And you could add a couple extra days of cardio a week, but I wouldn't do more. Nutrition and heavy/hard lifting will get you where you want to be!
@KhaledEldeeb1 I checked my email. If your goal is to be ripped, you still need to lose more BF. That takes consistency with nutrition. You have to fully commit to nutrition and do it day in and day out. I would make sure lifting is the main focus of your training. P90 or Body Beast. But if you want to be ripped, you need a deficit still and higher protein (FS or 40/40/20). Check out: www.teamripped.com/calorie-calculator. My P90X/Insanity Hybrid would be a good pick.
@Jeremy F I can't see it mattering much if you are really lifting hard. Lean Beast will give you at least one day of real cardio a week. But both will work great with the right deficit.
@coachjavyperez I did a full round but I had to start and stop as I was traveling internationally a lot during that time (going through our adoption process for our son).
@CoachWayne Thank you so much for your response. I look forward to getting started with the program and posting my results.
@CoachWayne @Shell_Buck I guess I said the thing about bulky because I am on the Women's Body Beast facebook page...and I'm sorry, but some of those women look like men. It's gross. But I also know they got down to having hardly any body fat and then decided to lift big so they've been doing that for years to look like that. That isn't my goal. My biggest concern is still having fat even though I gained muscle. Will gaining more muscle help me burn the fat off? I've been told to keep to the plan even when I showed a few people this article. They told me I should continue to eat 2700 calories a day, which is what Beast recommends. Your recommendation, if I drop 1000 calories is to eat almost 1500/day. Honestly, that seems more tolerable to me because I wasn't hitting the 2700 mark. Will my body go into starvation mode this way? Have you heard of other women who lost weight through beast using your method? Thanks so much!
So lets say I follow the fat shredder plan with consistency. Woukd you recommend body beast or p90x (while following the fat shredder), Im not into hybrids, so we can rule the hybrid out. So, body beast or p90x? You pick
@Shell_Buck If you are going for fat loss, you have to be a deficit to do it well. I would start at 1700 and see how you do. If you are losing 1 lb a week, great! If not, then move to 1500 in a couple weeks. The 2700 is a surplus and for gaining weight. And no, no starvation mode. That is like doing 800 calories and extra cardio... crazy stuff.
@Sam91 Sounds great! Now track it!
@KhaledEldeeb1 Good results for what? Beast? Have you looked around the R1PP3D Challenge? There are guys getting shredded with Beast. NUTRITION is the key. You have to be consistent, you have to be perfect. Your results with any program are largely the product of your nutrition. Did you check out Jeff Lennon?
@KhaledEldeeb1 I think both are great. What interests you more? Are you at home or working out in a gym?
I am back to update. I had to quit BB for awhile because of health issues but did lose 35 pounds from diet changes alone. I am going to start BB back up again and hope to get to my goal but also tone up in the process. Glad I found this article again. Hoping your advice comes in handy!
@Shell_Buck That is awesome! Sorry about the set back but you definitely didn't let it slow you down!!! Congrats on the hard work. Nutrition is really the key :-)
@CoachWayne @Shell_Buck Yes, after hours and hours of trying to lose weight, my issue was food related. I had leaky gut, yeast overgrowth, and adrenal issues. I had to go on a restricted diet because I ended up with 28 different food allergies, all of which are healed now. I gained back 5 pounds due to eating sugar and bread again, but I'm going to try my best to get back to what I was eating with a few more options than what I had since I couldn't even eat eggs on that diet, but now I can. Healthy fats are key, like avocado, sweet potatoes, and coconut oil. I keep trying to tell others that diet is like 90% of losing weight...I lost 35 pounds with no effort physically. That says something and i could have lost more had I stayed on it. Looking forward to starting up again though :)