@coachtodd I am having some trouble understanding the change in the timing during phase three. What exactly does that mean? Also any suggestions?
BODY BEAST Trainer, Sagi Kalev quotes a man by the name of Francois de La Rochefoucauld (dont ask me how to pronounce that) in the first section of the BODY BEAST nutrition plan. The quotes says, “To eat is a necessity, but to eat intelligently is an art.” This statement should be ringing all kinds of familiar bells in your head right now. You have heard me say over and over again that, “Nutrition is 80% of your results!“. This remains just as true with BODY BEAST as it does with P90X, Insanity, or any other fitness regimen.
The primary goal with this program is to gain muscle mass. Simple as that. Get big, get strong, get powerful. To do that, you need to understand the foundational principles of how that works. Nutrition is the primary focus to reach this goal. In order to gain muscle, you are going to need to eat. A lot! Making sure that you meet your daily caloric intake and nutritional macros is going to either make or break your results. The BODY BEAST nutrition plan will be the foundation of your results!
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. You need that balance of these in order to build muscle and shed fat.
Protein is going to be your primary nutrient for gaining mass, because this is the only nutrient that can be converted into muscle in your body. Protein is made up of amino acids. When ingested, your body breaks down these proteins into those amino acids and reassembles them into proteins that your own body can use in order to build muscle tissue.
Carbohydrates are your fuel! This is where your energy comes from and they are essential for recovery and intensity. You might be accustomed to avoiding carbs, but with the BODY BEAST nutrition plan, you are going to be using them to your advantage to make huge gains. The trouble with being used to eating low carbs on a mass gaining program is that your body will rely on other sources for energy if those carbohydrates are not available. Your body’s first response for energy when lacking carbs will be to start breaking down muscle tissue…not good!
Fats are another primary source for energy when gaining mass. Foods with healthy fats will help to fight inflammation, joint pain, and muscle soreness. If you can battle those, then you have quicker recovery times – and that leads to more intensity in your next workout for bigger gains! Another important fat source in the nutrition plan is omega-3′s (found in fish, seeds, and other plant sources). These actually promote growth and hormone production!
The BODY BEAST Nutrition Plan, just like the P90X Nutrition Plan is broken into 3 Phases: BUILD, BULK, and BEAST.
The BUILD Phase of the nutrition plan is going to be your learning phase. This phase is going to elevate your current levels of intake from what you are currently at and its going to condition your body and habits to prepare you for the next phase. The focus on new habits is important! Remember when you did P90X and had to get used to eating 6 meals per day, tracking your nutrition. With any new nutrition program, there needs to be a conditioning period. The BUILD phase is going to help you get accustomed to proper cooking, higher food intake and even food carrying (you gotta be prepared, even on the go).
Now its time to actually pack on the mass! You got accustomed to all the new habits of eating to gain mass and now you get down to the nitty gritty stuff in Phase 2 of the BODY BEAST eating plan. Your macronutrients are going to stay the same, but something that might be completely new to you is recalculating the amount of calories you need based on the current condition of your body (weight and body fat %). As you continue into Phase 2, you want to keep in mind that quality of the foods you are eating is of the highest importance…Right up there with meeting your caloric and macronutrient goals.
In both Phase 1 and 2, your macronutrients are broken down into 25% protein, 50% carbohydrates, and 25% fats. The natural thing for many is to raise an eyebrow at the increase in carbs from what you might be used to. You need not be concerned though because with the BODY BEAST nutrition plan, you are going to be eating a ton! So you are going to be taking in an abundance of all three macronutrients – so in no way are you going to be deficient in protein or fats.
The level of carbs in this phase is important though! When gaining mass you want to avoid the body resorting to using muscle tissue for energy at all costs. That would be counterproductive to your goals! So when there are a lack of carbs…I’ll say this more clearly: Your body will break down its own muscle tissue and convert it to blood sugar for energy…you need the carbohydrates.
Another concern is the 25% protein. Protein is the building block of muscle gains right??? So why so low? You dont need massive amounts of protein in order to build muscle. The body can only use so much protein at a time in order to build and repair muscle tissue. Anything in excess of what it needs will be used for energy or stored as body fat. The amount of protein someone looking to gain mass is about 1g of protein per pound of body weight. This plan will put you at the right amount with a little extra to boot.
The 25% fat is going to help stablize your blood sugar levels and allows for carbs to digest more slowly. And like I stated before, fats also act as a fuel and are essential for recovery.
Now its time to get into “show-quality” shape! You have bulked up, put on the mass and now its time to cut up and get ripped! Once again you are going to recalculate your body fat and your daily caloric intake need. Unlike the transition from Phase 1 to 2, from Phase 2 to 3 you will be adjusting your macronutrients. In addition, the timing of which you intake these macronutrients changes as well. Nutrient timing is going to be key to your success. What you do pre-workout, post-workout, and through out the day all matter! Check out my BODY BEAST Supplements post for more info on what I recommend in the way of pre/post workout supplementation.
I will be using Beachbody’s Extreme Nutrition Supplements as directed in the BODY BEST Nutrition plan to maximize my results, but there are always alternatives. Its my objective to use what Beachbody has provided in order to test out the efficiency of their supplements so that I can recommend or advise against the use of these supplements.
Included in Beachbody’s Extreme Nutrition “Beast Stack” are:
The reduction in carbs along with the reduced calorie intake will help to promote increased metabolism with a primary focus on using the increased protein and fat as fuel.
The calorie deficit you will be running isnt so low that you will lose your gains, but because there are still some carbs in the nutrition plan, the breaking down of muscle tissue as an energy source will be minimized – but it will happen to some extent. The BODY BEAST Nutriton guide recommend that you limit Phase 3 to 4 weeks in order to prevent performance loss and the break down of muscle tissue.
Unlike the P90X Portion Plan, I actually favor the BODY BEAST Portion Plan. Below I have provided a few linkS to some printable PDF documents, including: The BODY BEAST Portion Charts and the BODY BEAST Food Lists. I personally have more success with keeping track of my nutrition with myfitnesspal.com to focus on my macronutrient targets, but the BODY BEAST Portion Plan is clear and precise!
In conclusion I am going to share with you a quote from Sagi himself about your nutrition with BODY BEAST.
“Many bodybuilders make the mistake of following the idiom of ‘Eat everything you see.’ Sure, this is a good way of getting huge, but an imperfect diet will never allow you to attain perfection. When working toward my goal of being the best I can be, I know that the difference between first place and second place comes down to what I put in my mouth. In achieving my Beast body, I’ve committed 100 percent to eating healthily – and so should you.”
When it comes right down to it gang, even though you are eating more than ever, the lifestyle we choose still needs to be focused on health. Dont get caught up with some dude on youtube who told you that you dont need to worry about what you eat. IT DOES MATTER! Whats the point of gaining mass if it comes at the cost of your health. Follow the BODY BEAST nutrition plan that promotes clean, whole foods in a wide variety and you are going to reach you mass gain goals! The motto of BODY BEAST is “Do Whatever It Takes”…But do it right!
I hope this post has been informative and if you got some value from it, be sure you bookmark this page and share it on facebook – That way other people looking into BODY BEAST can get started on the right path!
PS: What are your goals for BODY BEAST? How much weight are you looking to gain? How “big” do you want to get? Our team would be happy to hear what you have planned!
@coachtodd I am having some trouble understanding the change in the timing during phase three. What exactly does that mean? Also any suggestions?
@fachondo Hello, I don´t understand how to get breakfast, lunch, dinner , etc. from portion charts and food lists.
I would like to start this program but I don't have the money to buy all the supplements each month. Can you tell me with 2 are the most needed and why? thanks :)
I found this site and is very excited. I've been back and forth about buying BB and finally did today. I need too loose some fat especially in my lower body. I do not like cardio and always preferred weights. I was afraid that BB may cause "bulky" legs though, but reading through the posts I understand that you recommend a 50/30/20. My goal is to lean out some instead of bulk. I am a female. 35. 5.10 ft at 200 lbs (pear shaped). If this combination is indeed what you will advice, how long to I maintain it? Thank you for all the great advice.
Does the Body Beast program tell you how many grams of protein you need? That is easier for me to keep track of than aiming for a certain number of "portions" of protein.
Hey Coach, do these rules apply to women also? I don't want to big and buff, just tone up. Do I still have to eat a lot? and I've been making the mistake of not eating a lot of carbs...exactly as you say, we are "supposed to stay away from carbs" But I am drinking the shakes. I'm almost at the end of phase I. Help please! :)
Hey Coach Todd. Thanks for all your great info on BB products. I'm currently about 170 lbs and roughly 15-16% body fat. How can I build muscle while burning the fat to get to around 12% using Body Beast. I've finished p90x once already and prefer lifting weights like Body Beast. Can I stick with the fat shredder diet from p90x till I hit my body fat goal? While eating at a calorie maintenance or at a deficit? Will my gains be relatively noticeable? Thanks :)
I love this post and registered just to say so. ;)
I'm 6'2" 220 lbs and am currently doing Les Mills BodyPump. I'm very interested in Body Beast but am considering getting down to 200 lbs before starting the 25/50/25 split since I'm likely to reverse my weight loss a bit. I'm currently eating 33/33/33. Does that plan of attack make sense?
thanks for the all the great info...
Would the P90X Fat Shredder be the same as Beast Phase 3 nutrition plan?
Coach Todd, I tried to leave this comment on your Beast 3200 calorie diet post but it would not let me. I am not currently doing body beast but I am trying to bulk up. I am going to follow this diet. Is it ok to eat such a huge amount of carbs at one meal? For some of your snacks I saw that you had up to 95 carbs at the one meal. Will those carbs turn into fat or will I be ok eating this many at once as long as they are complex? I usually do my biggest carb meal post workout. I do muscle milk collegiate, half banana, cookies and cream whey in a shake. Then i have 3/4 cup of oats. That totals to about 80-85 carbs post workout/breakfast. Before my workout I have low sugar granola and a probar totaling about 45 carbs. Does it seem like this plan will work if I continue with it? Thanks
Thanks for the nutritional info. Starting on Sunday. Looking to recomp more than anything. I've done the X a couple of times, but love lifting heavy. Can't wait to get started!
Great site! This is a lot more information than the other sites in google. Todd, have you ever tried BSN's TrueMass? Do you think it works as advertised? Would love to hear your thoughts. Jim C
Hi Todd, I'm interested in Body Beast, but I don't really want to look like some of the gross body builders that are out there. Would I have to maintain this workout to keep the mass? I'd like to stop at a certain point.
For someone my age 26 is a test boost really that important for gaining mass?? I did body beast and i am going into phase 3 and i really did not gain as much mass as i wanted but i did gain almost then pounds. Also I feel like its un natural to take a test boost/ it can not be healthy for someone my age or benefit my health in the long run. Could i be mistaken???
Just be honest about BB. "More and more people in dedicated BodyBeast group on Facebook are complaining about getting a lot of weight gain by following Body Beast nutritional recommendations. Apparently, that's not all muscles but fat as well." http://fitnessaddictdiary.blogspot.ca/2012/08/bb-body-beast-excellent-program.html
Checking out the writeup of the nutrition. Pretty bad advice on the percentages. Too many carbs will make you fat. People can eat all the crap when they do steroids. Sagi does steroids.
Hey Todd, I just have two more questions. One, don't have much of an idea of what to expect as in changes of my body for p90X (Weight and muscle tone). As the only before and after pictures and videos I can find are all of either average people or overweight. So I don't know if it may take time for changes to happen or come to me quicker than others. Two, I don't understand all of this nutrition talk. I thought that there was just a guideline of set meals that comes with P90X and you just follow it, I did not think that it was this complex. Much Appreciated, Adam
Hey Todd, My goal is to improve my life as a whole as i'm not very sociable and do not have much self esteem or self confidence, but this is something I would like to change. I think I am borderline anorexic (due to my eating and being quite active at the same time). When I was younger I was told I have a phobia of food (which sounds really childish for a now 18 year old), and that is the thing that I think will be the hardest to tackle in P90X. But in a physical way my goal is to be proud of my body and just be fitter overall. And I will make you my free coach as soon as I have finished writing this. Thanks, Adam P.S Thanks for the help :)
Hey Todd, I'm 6'1, 18 years old, I weight 126 and my BMI is 16.6. I walk about 5 miles to work 4 days a week and play Soccer regularly I've always been a fussy eater but I am looking to change that. I have been looking into buying P90X, Insanity and Body Beast but I don't know which one will benefit me the most do you think in your opinion? Much Appreciated.
HI Todd, Im 6ft, BMI of 24.5%, would like to try the BB Lean, would I be able to use this programe? Cheers!!
@rtbenson what do you mean by "timing"? I dont think I understand the questions bud, sorry :)
@fachondo first you go to the portion chart and find your calorie intake. That will tell you how many servings of eat food group you need each day. Then you go to the food list which has your serving sizes and determine what foods you want to eat from that list.
@norminator you dont NEED the body beast supplements man...If you can get some decent whey protein and decent creatine supplements...you are good to go! The biggest gains will come from being at a calorie surplus and eating CLEAN FOOD for fuel!
@Bleu0806 I would maintain your calorie intake and 50/30/20 ratio until you start to see your fat loss plateau. First, try to increase your calorie intake by a few hundred calories to see if that ignites your fatloss again. For men I recommend switching to 40/40/20 once they reach 10% body fat. For females, that might be somewhere around 20-25%.
@akvij00this should help you out man! http://rippedclub.net/nutrition/calculating-body-beast-nutrition/
@dpurple01 Hi Dayna! I would say yes. The principles of muscle gain are a commonality between both men and women. The only difference is that you dont produce enough testosterone naturally to get "big and buff" :) What shakes are you drinking?
@PABugayong I would recommend following Phase-3 of the Body Beast Nutrition Plan for cutting fat! You can use the P90X fat shredder diet though as well. You will not gain significant mass, but you can still make some decent gains. Its different for everyone really.
@mcarthey Hey bud! If you really want to drop 20lbs before starting body beast, I would switch to a fat shredder plan (50/30/20) until you are down around 10% body fat. Once you reach 10%, then I would switch to 40/40/20. 33% is quite a bit for fat intake if you are not trying to bulk up. Have you looked at "my 1900 calorie diet"?
@emaildavidsingleton it essentially is. Body Beast does a 40/30/30 breakdown, but I prefer P90X's 50/30/20. Body Beast is focused on gaining mass though so the fats are kept a little higher to prevent any breakdown of muscle during that cutting phase.
I have not personally tried it Jim, but BSN has some decent products. I would give it a try and see how you like it!
Hi Adrian! to maintain your mass, you would most likely need to continue this type of workout regimen. If you switched to something like Insanity or P90X2, you might lose some size, but you might be able to retain your strength gains. Maintenance is about doing something continually for a desired results, so if you quit lifting to gain size, then you will quit gaining size...
suma is also phenomenal for your immune system. its nowhere near the potency of growth hormone steroids...at 26, your testosterone levels are going to start dropping if you dont maintain a healthy diet and lifestyle. They will drop a tiny bit even if you did, but you can do some research on suma...its completely safe and natural.
You always gain fat during bulking. You NEED the fat to increase muscle mass significantly. People's expectations need to change...Besides, the last 30 days of body beast is for fat shredding.
Everyone gains and loses weight/muscle at different rates. I have had people on the team who lost 26lbs in the first 30 days and I have had people who are just as committed doing the same thing only lose 5lbs...you body decides when to break that barrier and start seeing big progress - or it might be gradual. read one of my latest articles called "not seeing results with p90x". that will explain a ton! As for the nutrition plan, you can follow the guided meal plans in the nutrition guide, but those dont allows have the foods people like. Thats why i suggest following the step by step in the "nutrition zone" tab on my site. Thats how I had success and how so many others are having success in rippedclub! hope this helps man!
ya, for overall fitness Adam - I would go with P90X all the way. It sounds like you are going to want to eat at a maintenance level with a 40/40/20 macronutrient ration of protein/carbs/fats. Have you checked out my youtube video on "how to calculate P90X nutrtion"? That will show you how to break down the 40/40/20 into how many grams per day you need of each macronutrient. Let me know if you have any other questions!
Hey Adam!!! What is your goal bud? a program like P90X and insanity is going to step up your game with other activities like soccer while body beast is just going to focus specifically on gaining mass. With the right nutrition, you can pack on some muscle/weight with P90X for sure though! That is where I would recommend you start. Have you made me your free coach yet? Do that and lets get started on planning out your nutrition!
Hey Jason! i would actually suggest using another program like P90X to get your body fat % down around 10-12% before jumping into body beast. the nutrition plan for body beast is focused on building mass and in order to build mass you will gain some fat. Have you looked into using P90X?
@coachtodd @mcarthey Thanks so much for your reply! I was trying to keep the fat a big higher because I'm trying to avoid muscle loss while losing. I use a bit heavier weights in the BodyPump class to get a solid workout - despite being traditionally higher reps. ("Bulking" is one of my long-term goals after fat loss.) I understand that switching to a more heavy protein ratio would accomplish the same thing and I have been supplementing lately so I'm probably more towards a 40/30/30. Getting there. ;) I do seem to be sensitive to carbohydrates in that eating them makes me crave them. Not good. Keeping them lower helps me combat those cravings. Honestly I'm a bit "afraid" of increasing the carbs. I'll take a look at your 1900 calorie diet. I'm about 1600 calories right now so will use it as a guideline. Thanks again!