- Beast Bulking Plan. This is my last bulking plan. It may not work perfectly for you, so feel free to eat more, less, or even substitute foods, but keep the emphasis on frequent protein, quality calories, and ample carbohydrates. Try it out, and good luck with your gains! Meal 1: Breakfast.
- Similar to many weight loss nutrition plans, the BODY BEAST nutrition plan will consist of 5 to 6 meals per day – maybe even more as you progress through each nutritional phase and require more calories. Each of your meals will consist of a balance of macronutrients. Macronutrients are made up of your proteins, carbohydrates, and fats.
- Body Beast: Meal Plan Week 1. Meal One (7am): 3 egg whites, 1 egg, 1/4 cup spinach, 1/4 cup tomatoes, 1 Ezekiel raisin toast with 1 tsp coconut oil. Workout (8:15am): preworkout- energy drink, postworkout- protein shake (currently 1 vegan Chocolate Shakeology, 1/2 banana, 1/4 cup almond milk plus water and ice).
It’s not just abs that are made in the kitchen. All muscle building requires hard training paired with healthy eating. And the harder you train, more emphasis needs to be placed on nutrition. In order to give your all in intense Body Beast workouts and recover quickly, your body needs the right fuel and the right amount of it. The Body Beast Eating Plan explains exactly how to eat during each phase of the program, whether your goal is to gain mass or look lean and ripped.
In order to give your all in intense Body Beast workouts and recover quickly, your body needs the right fuel and the right amount of it. The Body Beast Eating Plan explains exactly how to eat during each phase of the program, whether your goal is to gain mass or look lean and ripped.
When you’re trying to pack on muscle during the Build and Bulk phases of the Body Beast program, your daily caloric intake needs to be pretty high – in some cases 800 calories or more above your Caloric Baseline (that’s how much you’d need to eat to maintain your weight if you weren’t exercising). But that doesn’t mean you should eat with abandon. You should still fuel you body with nutritious foods. Healthy foods pack a lot of nutrition into fewer calories, so you’ll need to eat more of them to hit your calorie target.
You might be surprised by the amount of food it’s going to take to hit your calorie goal. To give you an idea of what you could eat in day, including Beachbody Performance supplements, here is a sample menu inspired by the 3,000 calorie Bulk Phase of the Body Beast program.
Breakfast
1 serving Goat Cheese, Tomato, and Parsley Scramble
1½ whole-wheat English muffins
⅔ scoop Shakeology mixed with water
Beast-O-Matic Jaguar Shake
1 cup plain Greek yogurt
1 banana
¾ cup blueberries
1 kiwi
½ cup pineapple juice
1 ½ tsp. peanut butter
½ cup water
1 cup ice cubes
Lunch
1 serving Mediterranean Tuna Salad Sandwich
½ cup garbanzo beans (seasoned with paprika)
1 apple
Dinner
1 serving Power Turkey Meatloaf
2 small boiled red potatoes with skin
¾ cup sliced raw tomatoes
1 cup sliced raw cucumbers
1 cup canned garbanzo beans
1 cup raspberries
Snack
3 servings Turkey, Goat Cheese, and Avocado Rolls
Body Beast Diet Plan
Photos by Kirsten Morningstar
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Losing 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
Body Beast Meal Plan For Men Weight Loss
“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 than 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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