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!
Coach - Just finished up the Bulk phase and ran the numbers. Weight is up to 231 lbs. from 223 lbs. and body fat went from 14% at the start to 12% now (don't ask how it happened because besides working hard, never skipping a workout and being fanatical about the eating I have no idea?) My question is about the "Beast" phase. . Did a little tweaking with macros for the bulk/build phases but stuck to the calorie recommendations. My ultimate goal is to get my BF to around 7 - 8%, so do you think I should stick with the Body Beast nutrition plan for this last phase or go to the fat shredder?
Bear O I would go with FS as I have never been a huge fan of 30% dietary fats. That may be just me, but I would rather give those calories to protein or fat. Nice work man! Keep it going!
I'd be going from 3700 calories a day to 1900, should I ease into it over a week or so?
Bear O YES! And you won't need to go so low. Find out what you believe you maintain at and cut 500 from there. Take two weeks to work down to it. Calories are your friends at this point. You have a nice bank to cut from. You want to slowly work down and only go as low as you need. Otherwise you can crash your metabolic rate.
CoachWayne Bear O
thanks coach. I'll start around 2700 calories at the FS macros and see how it goes. then after the 3 weeks of the Beast phase just continue into a good old P90X phase and cut a few more calories.
Bear O Sounds like a plan, just keep those calories up until you have to drop them.
Hey Coach Wayne, which workout would you choose Body Beast or P90X2? I'm planning on buying one for my birthday however I'm not sure of which one to get. I'd like to add some more muscle but not lose my athleticism. Another thing if I do choose Body Beast I'll do it on a Stability Ball to add some core work into it. The problem is that my dumbbells only go up to 45 lbs each one. In a stability ball do you think that'll be enough. Thanks for everything!
coachjavyperez I would probably go with X2 if you are looking to improve your athleticism. It is sports performance. If you dial in your nutrition for a surplus and bulking, you'll add mass too. X2 is super challenging as well.
Thanks I will keep that in mind when making my decision. Now I have a last doubt I have dumbbells that go up to 42 lbs and a stability ball if I do choose to go with the Beast I would buy the EZ Barbell too but dumbbell wise do you think it would be enough?
coachjavyperez That really depends on your strength. Even if it's enough to start, I think you'll out lift 42 lbs pretty soon with Beast.
So let me get this right, I can do body beast to lose weight, as far as results go, would i gain muscle AND lose fat at a caloric deficit?
ritchiec87 No, if you are running a deficit you will maintain muscle and lose fat. You will gain strength but real muscle gains don't really happen at a deficit. You can gain some if you are jsut starting out in your training, but if you've been at this a while those gains will be very small. Your main goal is to lose BF and MAINTAIN your muscle.
@CoachWayne @ritchiec87 What happens in maintenence mode if Im lifting big (well big for me)?
DannyNI If it's truly your maintenance calorie need, you won't gain weight or lose weight. You'd be taking in exactly what your body needs to maintain your weight. You would slowly lose BF and gain some muscle, but it's slow at maintenance.
Coach Wayne HELP! I have now reached the absolute maximum level of confusion. My one year transformation anniversary is may1. the fat came off pretty good on p90X, but after round 1 on insanity I got down to 10.6%, from a start of 26%, droped to a 30" waiste from a 36/37" !! actual weight fluctuated from
153-160 , started at 194. Now I go on beast feb 1st and have popped up to 169 and 12.8% BF. I got tested for first time ever in a water immersion tank today. Those other numbers were off digital calipers from a personal trainer friend. Bottom line... I have built some terrific muscle, I like the look much better than when I finished Insanity.
Now I am at total confusion on how to get to 8% and look freakin shredded like you, so my current goal is fat loss and maintain the muscle I added recently . so now comes the diet confusion. I did get a super accurate burn rate calculation... 1938 calories,, i am 46 and 5'6". When you said run a deficit, I think I misunderstood. I have been running at 1100-1400 calories since August. Now, someone told me that I am forcing my body to burn muscle instead of fat cause I am not eating enough calories!!. If that is right I am gonna kill myself after busting my ass to add the muscle. I eat the typical stuff, tuna, chicken, egg whites, etc... and lots of the BB supplements.
and there I am confused as well. I have canisters of Fuel shot and Results and Recovery that I have not touched because of the massive amounts of Carbs. I have not eaten fruit at all. I am using Shakeology and tons of the BB whey product.
Now training confusion. Do I stick to Beast? Do I go back to Insanity? do I do Beast 3 days and insanity 2 per week. I have been doing 20 minute interval sessions on stair master after my weight routine.
okay I know that is alot... you are such a success and I feel like I need your help to get to the next level.
Yours truly,,, The Very Confused Guy
Jdesey CoachWayne furthermore.... I have been running approx 50/30/20 for the 90 days that I started in Feb. Previous to that I was running much lower on carbs. I have been at the 1600 or below that you reccommend in the Dialing it in article I am 5'6", sometimes even as low as 1200 calories. so I am running a 500-800 deficit , working out like crazy 6 days per week, focused on Beast. Why am I actually gaining a little body fat? I suspect that when I switched from Insanity to Beast, I lost the HIIT from Insanity that was giving me the huge after-burn......
Help.... still confused
JohnDesenberg Jdesey So you have gained weight on 1100-1400 calories? Or are you taking is 1600? How consistent are you? Are you still having cheat meals? Are you weighing and measuring all portions? If you are doing all that work and are actually only consuming 1100-1400 you probably have slowed your metabolic rate. Stay at 1500 and make sure you hit it exactly every day. Then I would stick to one workout a day. Use my Beast/Cardio Hybrid and add back some longer Insanity workouts. Check it out: http://teamripped.com/waynes-beast-cardio-hybrid/
Hello!!I have been reading a lot and doing my research. I am a female at about 21% body fat (5'5" & 139lbs) - after finishing P90X. My calorie benchmark for Body Beast (to maintain) is 2000 calories. I would love to get down to 15% body fat - which I think would be about 5lbs of fat shredding. Would you recommend I shoot for 1500 calories and keep complex carbs earlier in the day? (workout will be in the AM). Thanks for any help! Also, is there any point in condensing the program to 4 weeks BUILD/BULK and then 4 weeks of BEAST (to lean out)?Thanks again!Brittany
brittanylegette 1500 sounds like a great target. I would try to keep carbs around your workout for energy and recovery. If 4 weeks of build interests you, that is fine. An extra week of the slightly longer workouts could be beneficial. Beast up!
I am just finishing up Les Mills Pump with phenominal results. I am 5'11 and went from 200lbs with a 31% bf to 175 with 24% body fat. I have one concern and thats my stored belly fat. It wont go away. I get bored doing cardio programs like Insanity. I decided to order Body beast because I love the feeling of weight lifting. How am I supposed to get rid of my stored belly flab with Body Beast? I'm getting married in September and want to look really cut, but want my arms and chest to look stacked as well. How do I acheive this goal?
Donnie, did you read the post above? It lays out how to dial in your nutrition to lose weight with Body Beast. Nutrition is the key to fat loss.
JohnDesenberg 0 pts
okay.... I am stuck right around 9% body fat..... so I am looking for solutions. I have made up my own little "fat shredder" diet. Protein and very low carbs and fat. Total confusion on calories. I just couldn't bring myself to the 3000 calorie calculation from Beast. I got down to this level with 2 rounds of Insanity and my diet I described abouve.
what is the fat shredder diet,, is their any documentation available?
JohnDesenberg Yea, 3000 calories will not allow you to be at a deficit (unless you are 230 lbs+ lol). Check out my nutrition all in one: www.teamripped.com/nutrition-all-in-one Start with the post DIALING IT IN and work through that first section. It will fill you on Fat Shredder and deficits. Also check out: www.teamripped.com/calorie-calculator
CoachWayne JohnDesenberg ok coach..... but I can go literally go 80% protein and 10% carbs.... I have to take in alot of zero carb protein drinks, or very low carb (like the Beach Boday Whey) and egg whites, tuna, chicken..... but I have done it for extended periods. Wouldn't it be better to just go to the lowest possible on Carbs and throw myself into a fat burning state (Ketosis,,, right?)
JohnDesenberg I don't recommend Atkins/Zero carb diets that depend on ketosis. You will burn fat by being at a caloric deficit. You want carbs for energy and brain function. Stick to a deficit with Fat Shredder and you will torch your body fat.
@CoachWayne @JohnDesenberg okay cool, so i get to eat good carbs again, and i love My Fitness Pal so it is easy to track. now herer is another delima. I lost all the fat on 2 rounds of Insanity. Now I have built terrific muscle on Beast. Now I am kinda conflicted. what i have been doing is short 20 min stair climber HIIT and then hit Beast build chest and back/bi 2 times per week and shoulders once. then when I can a shorter Insanity session like one from pahase one. of course when I am doing that before my beast session and then abs, this turns into a 2 hour workout.. should I return to a full on Insanity round and blow off the wieghts to cut fat. what you think? I know i can get below this 10% just need to tweak things
Jdesey You can still do Beast, but add some legs or you are going to be all upper body and no legs. Beast by the book with a deficit is enough to get lean if you are consistent with your nutrition. A couple HIIT cardio sessions a week is more than enough.
CoachWayne Jdesey Finally I feel okay to get back to carbs. Thankx for the advice. I will do the calculation. But I should be fine at 1500 or less. I have been running on that for almost a year
Erock17 As long as it takes you to get within 1-2% of your BF goal. Could be the entire round. Go hard and make it count! Makre sure you read up at: www.teamripped.com/nutrition-all-in-one
Ok i want your opinion, im 5'8" 176 about 16-18% BF. i have an endomorph body type and was wondering if i should do body beast? What would you do?
Erock17 Whatever program you pick, I would set up a deficit and run Fat Shredder percentages to lose the BF first. You can do that with Body Beast. You can follow this post's guide and use Beast to cut. I would want to lower my BF at 16%.
If you choose the maintain weight with body beast, is it possible to lose fat and gain muscle? Just was wondering what would happen if i chose the maintain weight option
Erock17 It will happen very slowly. Any time you are at a maintenance calorie mark, you obviously don't have a deficit or surplus. You won't do cutting or bulking well. I would suggest picking one goal and then go hard at that. Cut and get lean, then build mass. Check out: www.teamripped.com/big-ripped-or-small-ripped
Hi Coach - have questions. started Body Beast at 223lbs and about 14% BF. Bulk phase started today so I did the BF caliper test again and now am 225 lbs with 12% BF. Have been following the total calorie recommendations by the program but have changed my macros to 45C/30P/25F. Guess I'm not complaining because if my #'s are accurate I'm happy, but should I bump up my calories from what the program is recommending?
Bear O That's great work man! You can bump up your calories if you want to gain a little faster but you really in a good sweet spot right now. You've lost body fat and still put on lean mass. That is really hard to do. Keep it up! I probably wouldn't change anything.
Thanks for the help. Since the #'s so far seem too good to be true I'm going to keep working hard and re-figure everything again half way through the bulk phase.
Thanks for the input. Will use what I've got and keep an eye out for a smoking deal on some bigger DB's in the mean time.
Hope Disney is going well. Have a quick Q. understand dumbells hit the smaller muscle groups that help control the weight but was wondering on things like the bench press if a bar/plates could be substituted? Have a variety of DB's up to 45#'s and they aren't enough, but do have a bench, bar, and a bunch of plates. Don't care to spend the $.75/lb on the DB's if I don't have to. Thanks
Bear O A barbell could be used for a lot of things. Some of the issue you will find is the speed needed between sets. Barbells can be pretty fast for drop sets, but not as quick as dumbbells. If that's what you have, use them!
alright Coach..... I am in week three... (actually four, but a serious cold knocked me out last week), I have gained about 8 lbs and I don't like that one bit. I BUSTED MY ASS on 2 rounds of Insanity last year and dropped 8 inches down to a 30" and 25% BF down to 8%. I am only 5'6" and I looked AWESOME. Now my six pack definition is fading some. my waiste is still the same size , but I just cannot get my head wrapped around 3000 calories per day and all these carbs. I got where I am at on about 1500 calories and super low carbs to put me into a Ketosis state. Help! my brain is very conflicted.
Jdesey What did you expect Body Beast to do? It's a mass building program. If you eat at a surplus, you'll gain weight. Even when you're building muscle, you also add some body fat. Try dialing back your surplus. Eating 1500 calories and low carbs is not going to build any muscle though. Check out my latest post: www.teamripped.com/tweaking-calories-and-macros
CoachWayne okay coach... your results are pretty hard to argue... it is just a ton of food. but I got here by putting my crappy bad info in the trash can, and taking the advice of successful coaches like you, Sagi, Shawn, etc....
Jdesey It's all about desired outcomes and being realistic about what it takes to reach those goals. If you want to put on mass at any decent rate you're going to add body fat too. You can always go back and cut to get shredded again. The difference will be this time you'll have more muscle mass.
I'm bulking with 2800 calories and I did my first workout today. Will this program make me fat??
drr1217 If 2800 is an actual surplus for your body weight then yes, you will add a little body fat. If that's the surplus that the Book of Beast gave you, you won't add tons. Just watch the scale. If you start gaining more than a pound to a pound and a half a week, you might want to dial back your calories. Building muscle always has some BF that comes along, but you cut at the end of BEAST.
CoachWayne Yeah its a surplus because I don't weigh a ton and I'm younger. But ok thanks a lot. I will keep looking at the scale because I don't want to completely lose my abs.
CoachWayne Now that it's the end of the day, I'm still hungry. Can I add calories without a problem?
drr1217 Did you eat all the calories that are on your plan? If you set a calorie goal and have already met it, then don't eat more. That's the type a surplus that will lead to extra body fat.