Yesterday I gave you the low-down on one of my favorite workout programs I’ve ever tried — Body Beast.
Today I want to let you know what I’ll be eating as I go through the Body Beast for the next 90 days. I’ll be tracking on MyFitnessPal (user name coachwayne), so for those of you following me, you’ll see minor variations. But I’m a creature of habit and I like to pick something that works and then stick with it. So most days I’ll eat nearly the same thing, with dinner being the biggest variable.
My maintenance calorie level is about 3000-3100, so I will go with a slight surplus to fuel muscle building. However, I don’t want to bulk up too much, so I’m not going a full 20% above maintenance. For those really wanting to pack on mass, the guide suggests going 20% above your maintenance level (that would be 3700 cals in my case). I have chosen to target 3400 cals and monitor my progress.
Here’s what my typical day’s nutrition plan will look like (I’ll elaborate below) =
My workout supplements are changing, as I am going to go with the Body Beast lineup for this first round. I will still use my Purple Wraath BCAA supplement during my workout, but immediately afterward I will BEAST UP with the Beast Supplements. I will make the post workout shake with the Hardcore Base Shake, the Fuel Shot, the MAX Creatine, and the Super Suma. Since the Beast supps are all flavorless, I will use a naval orange along with water and ice to blend up my shake.
For breakfast, I will go with some egg whites and a bowl of oatmeal (I’m saving Shakeology for lunch this round since I’ll have just had the Beast Shake in the morning).
For the morning and afternoon snacks, I will do peanut butter sandwiches and some protein powder. With the AM snack, I will also have an apple. And with the afternoon snack, I will have a bag of veggies (which I cut up at home the night before and take with me to work) and some almonds.
For lunch, I will do more oatmeal and my Reeses Shakeology. However, since I’m trying to bump up the cals and fats, I will use natural peanut butter (I had been using PB2 before).
Dinner will be variable, but will usually consist of a lean meat (chicken, fish, or lean beef), a complex carb (like rice, quinoa, or couscous), and veggies (brocolli, beans, etc.)
In the evenings, I will make a fruit smoothie with vanilla whey, 1/2 banana, and blueberries (with ice and water).
Well I'm confused now and need advice again. Today is day 11 of the Beast. Weighed myself for the first time. I did not gain even a tenth of a pound. Zip. Ziltch. I'm bringin' it on the workouts, had been eating 200 cals above the recommended level from the book ( calculation error) and hitting the macros perfectly. So now what? Should I go back up by 200? (did that for a week and nada) up by 500? (this would be 700 above X2 maintenance calories) Wait until the start of the bulk phase and recalculate? I'm all about trusting the program, but me wants results...thanks
Pieree, if you want to gain weight, you need more calories. The formulas are a starting point, but now you have data to prove that your calorie goal is not enough. Add another 200-300 and see.
Heu coach! So I'm in day 2 of my second week of Build phase (that leg workout is something else...). The guide has me at 3000 calories, and I have decided to follow that recommendation and to trust the program. I am not doing the portion plan thing, I'm like you and prefer to do it my way with MFP, hitting all macros like I should according to the guide. I'm having issues with protein. I was used to a lot more...I'm finding myself trying to spread out my protein budget (188g) over all six meals including my bedtime casein. This has me at around 25 to 30 grams of protein per meal, with diner protein mainly coming from beans and other carbs (quinoa, brown rice) Does this sound good to you or should I rather try to ditch the casein and get an extra 5g of protein pre meal? I know this is a nit-picky question, I'm a nit-picky guy. It probably has no bearing on my results as long as the daily totals are ok....But I'm curious what you think. Also, for the weights to use during the workouts, should I be failing on the fatigue 15 rep sets? Because If I do, I have to drop to significantly lower weights for the sets 0f 12 and 8... Thanks!
Pierre, dropping one meal/snack and spacing that protein out wouldn't be a bad idea. You could also make one snack primarily carbs and fats. More those grams of protein elsewhere. The last option is to switch to 30% for protein. That would solve it to. I think it is ok to fail at 15. It will really fatigue you, but you are still getting a lot of work out of your muscles.
Hey man I love these P90x workouts. I have my own gym at my house as well with the power blocks and pull up bar. I have really gotten stuck on diet/size. I cannot seem to be able to get passed a certain pull up rep range or dumbell weight. How did you surpass that. I am currently 31 and in pretty good shape but you are in great shape bro. Do you follow the plan to the "T" or what. What do you think of this new Beast workout? I really want to stay lean, but still have the muscle.
Jared, nutrition is everything whether you're cutting or building muscle. I really enjoyed body beast. Check out: www.teamripped.com/body-beast-is-4-losers
Hi Wayne, From what I've calculated this is 50/35/15 diet ( c/p/f ) Maybe I'm wrong?? but I wanna figure out how to nail my diet to the T. I started body beast last month, and I'm at my bulk phase. So from 200-215 but I havent really seen any significant size in my chest. Any thoughts
Chris, I would calculate it in the Book of Beast and go from there. This is just an example of my diet, which was not a true bulk. Go by the book for the best results.
@Abhi....im on my first week on intermitent fasting and my bfp has dropped tremendously, im doing body beast starting 6 th week am bulking and getting ripped can you beleive that.... 19 to 20 hours of fasting each day ......im getting all kindz of gains alll kindz !!!
Coach, You should give intermittent fasting a try. It is quite amazing. I highly recommend reading Brad Pilon's Eat Stop Eat and check out leangains. I have been on leangains for 3 months and feel like I can do that for life easily. Abhi
exactly what i was thinking to do, for example my lunch today is a baked sweet potato with a canned tuna stuffed into it and a piece of fruit, its really hard sorting my meals out as im not used to all these calories, anyway wish me luck as my first workout is today i cant wait :) many thanks wayne from the u.k
hi, wayne thanks for reply, iv decided to do 30/50/20 p/c/f as all that fat intake scares the life out of me lol. i do my workouts in the afternoons as its not possible for me to do them in them mornings (i work nights) so should i make sure my lunch has lower calories as i tend to workout a couple of hours after my lunch
Paul, if you have a couple hours, you should be fine. Making lunch a little smaller wouldn't hurt. Keep it mainly protein and carbs, light on fat.
hi, coach wayne iv just finished p90x and starting body beast tomorrow, doing a surplus of 2,900 cals at 25/50/25 p/c/f just wondered what your macro percentages are as i see your macros cant be at the recommended percentages
hello wayne just a quick question.. ive been trying to focus on my protien intake but i feel in the mist of that i have neglected my vegtable intake, but not saying i dont eating any vegtables at all but i dont feel like im eating enough, now to start seeing more result along with my workouts will more vegtable intake really be the difference in seeing changes slowly come about..
Tom, you should be able to add quite a few veggies without putting a big dent in your nutrition plan. Add some more in!
Hi Coach Wayne 1-Can you explain more in detail about the Fat Shredder and a deficit you mentioned in an earlier post. 2-Should I add cardio 3x a week along with the Body Beast program to get more lean? Thanks Michael
Hi Coach: i ve just started body beast i weigh 160 lbs my bfp 12 % to 10% i wanna bulk i would say im pretty lean...question is how many calories do you reccomend so i can gain muscle and no or lil fat ive comed a long way loosing near 50lbs of fat and would not like to gain some part of it. please detail the macros . cheers from Honduras (central america) i love your results but what really makes me admire you is that you are truly a man of God. God bless coach
Jimmy, use the calculations from the Book of Beast. Then watch your weight gain closely. If you are gaining more than 1 lb a week, dial back your calories a bit. That will keep your bulk pretty lean.
What about the macros? I ve read it ant it says 2900 cals 20p 50 c 20 f. Are those macros ok for the build phase??? Or should I keep the macros from p90x fat shredder phase ??? 've been doing a hybrid p90x/insanity with 1800 cals 50p 30c 20 f ....thanks in advanced
Jimmy, are you goal bulking or cutting? If you have more fat to lose, stick to a deficit and Fat Shredder. If you are going to bulk, the Build and Bulk phases are 25%P/50%C/25%F.
Coach my goal is to gain muscle as much as I can keeping my bfp at 10 and work at the end in the cutting phase to get it to 6 percent so i can see finally my six pack (as of now I can only see 4 of them) 2 things I see and makes me want contac you is that I see steep amount of calories (2900) and the Macros rate. At my first round I was eating just as the nutrional guide says and got results but when I really saw better results was with the deficit calories diet 1800 ...and sticking to the fat shredder for the second round . Soo that been said am all ears to your recomendations basedon your knowlegde.
Jimmy, well the Beast as designed is about gaining muscle, not losing fat. If you truly want to bulk, run your surplus as calculated and 25P/50C/25F for the Build and Bulk stages. I again would focus on one goal and not worry about the other. Focus on building mass, and worry about cutting fat later.
Yo coach just a quick question. Do you recommend drinking a protein shake on rest days or not? Just wondering what your thoughts were.
thanks for the reply coach.. just to get it right are they just taking 1 - 2 tsp in the morning with there post work out shake or they taking it at other times during the day. Also if i work out in the evening would it still be ok to take post workout or am i gonna be wide awake all night? Thanks for all the help and support you've made big changes in my life already with yours and the misfits support Mike
Mike it shouldn't have much of a stimulative effect. It is a natural test booster. And you are welcome! It is my pleasure!
Hey Coach, How did you get your fitness pall to add the exercise, am snacks and PM snacks? Mine is way more basic than your which makes it harder to follow. Thanks, Michael
I never add exercise Michael (it is already figured in my deficit). For the other labels go to: My Home > Settings > Diary Settings > Meal Names.
Hi Coach, I'm due to start Bodybeast on monday and with me living in the uk i am as yet unable to order the supplements. I have found pure Suma root powder over hear but they just sell it in bags. How much would you reccomend taking and how often and when for eg. morning before or after workout etc thanks for all your help P.s Hope there will be some teamripped bodybeast shirts in the pipeline soon :) Mike
Hey Mike, I checked with some people also using the powder supplements. Most are taking 1-2 tsp a day. They are also still taking in the morning with their post workout shake. That is what I am doing with the capsules too. Beast up!!
Coach, For some one who is still fat shredding and wanting to do Body beast would you recommend I still maintain a higher protein diet like 50 pro. / 30 carb. / 20 fat ?
Does the Body Beast program require a curl bar? Or can I do all of the workouts with just free weights?
Tim, you can use only dumbbells. There are modifications for all the moves, but an EZ bar is nice to really pack on the weight. Check craigslist.
whether insanity after training with weights, decrease muscle mass? Does such a combination of training has a counter effect in increasing muscle mass? Training in the gym 4-5 x per week! My goal is fat loss from stomach, spraying and lean muscle mass throughout the body, not too much. Thank you for your response. Nebojsa T.
Nebojsa, cardio only programs have a harder time maintaining muscle mass as compared to lifting. If you are going for fat loss, you need to dial in a deficit and really watch your nutrition. Check out: http://teamripped.com/p90x-nutrition-guide
Coach how much is the investment for all the products/food looking? I am eager to start the program but wanted to have an estimate of how much $ will go into supplements and what not.
Mars, the BEAST stack comes with all the supplements on HD (http://teamripped.com/challenge-packs/cp-body-beast). That is $220. Then the EZ bar kit is $130 (http://teamripped.com/programs/body-beast/beast-equipment). All of the weights can be found locally on Craigslist too. As for food, that will depend on what you like to eat and how big of surplus you have to run. Check out: http://teamripped.com/programs/body-beast
Angelo, the big difference is that LEAN Beast has a cardio day once a week for the entire round and the last phase (BEAST phase) has an extra week. During the last phase for both LEAN and HUGE you switch to a cutting diet.