Calculating BODY BEAST Nutrition

Just like I showed you how to calculate your P90X nutrition, today I wanted to cover calculating BODY BEAST nutrition for gaining mass. There are some differences from what you saw with my P90X calculator. One of the main differences that you are going to see with the BODY BEAST nutrition plan is that you are going to recalculate your nutritional intake for each phase of the workout schedule. Other than that, its all pretty easy to follow – Just plug in your measurements and see where you need to be to BEAST UP!

 

 

THE STEP-BY-STEP – Calculating BODY BEAST Nutrition

 

STEP 1.  [100 – body fat % (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)

 

Calculation for the BUILD and BULK Phases (Phases 1 and 2)

If BF is more than 20% –> CIM + 10% of CIM = Calories needed to BUILD/BULK

If BF is between 20% and 10% –> CIM + 15% of CIM = Calories needed to BUILD/BULK

If BF is less than 10% –> CIM + 20% of CIM = Calories needed to BUILD/BULK

 

For Phase 3, follow the first five steps from above, followed by:

Calculation for the BEAST Phase (Phases 3)

If BF is more than 20% –> CIM – 20% of CIM = Calories needed to BEAST

If BF is between 20% and 10% –> CIM – 15% of CIM = Calories needed to BEAST

If BF is less than 10% –> CIM – 10% of CIM = Calories needed to BEAST

 

NOTE: Recalculate weight and body fat between each Phase.

 

Calculating BODY BEAST Nutrition: Example

 

Day-1:  Matt weighs 170lbs and is at 8% body fat (BF)

STEP 1.  [100 – 8 % (BF)] = 92 • 92/100 = 0.92 • 0.92 x 170lbs (weight) = 156.4 (LBM)

STEP 2.  156.4 (LBM) x 10 = 1,564 (RMR)

STEP 3.  1,564 (RMR) x 0.3 = 469.2 (CMR)

STEP 4.  1,564 (RMR)+ 469.2 (CMR) = 2,033.2 calories (RMR2)

STEP 5.  2,033.2 (RMR2) + 600 = 2,633.2 calories (CIM)

**BUILD PHASE adjustments:

Matt’s body fat is 8%, which is less than 10%, so:

2,633.2 calories (CIM) + 526.64 (20% of CIM) = 3,159.84

Round up to: 3,200 calories

Matt needs to consume 3,200 calories per day to BUILD.

 After the BUILD PHASE, Matt now weighs 180lbs and has 9% body fat (BF)

STEP 1.  [100 – 9 % (BF)] = 91 • 91/100 = 0.91 • 0.91 x 180lbs (weight) = 163.8 (LBM)

STEP 2.  163.8 (LBM) x 10 = 1,638 (RMR)

STEP 3.  1,638 (RMR) x 0.3 = 491.4 (CMR)

STEP 4.  1,638 (RMR)+ 491.4 (CMR) = 2,129.4 calories (RMR2)

STEP 5.  2,129.4 (RMR2) + 600 = 2,729.4 calories (CIM)

**BULK PHASE adjustments:

Matt’s body fat is 9%, which is less than 10%, so:

2,729.4 calories (CIM) + 545.88 (20% of CIM) = 3,275.28

Round up to: 3,400 calories

Matt needs to consume 3,400 calories per day to BULK.

 After the BULK PHASE, Matt now weighs 190lbs and has 11% body fat (BF)

STEP 1.  [100 – 11 % (BF)] = 89 • 89/100 = 0.89 • 0.89 x 190lbs (weight) = 169.1 (LBM)

STEP 2.  169.1 (LBM) x 10 = 1,691 (RMR)

STEP 3.  1,691 (RMR) x 0.3 = 507.3 (CMR)

STEP 4.  1,691 (RMR)+ 507.3 (CMR) = 2,198.3 calories (RMR2)

STEP 5.  2,198.3 (RMR2) + 600 = 2,798.3 calories (CIM)

**BEAST PHASE adjustments:

Matt’s body fat is 11%, which is between 10% and 20%, so:

2,798.3 calories (CIM) – 279.83 (10% of CIM) = 2518.47

Round up to: 2,400 calories

Matt needs to consume 2,400 calories per day to BEAST.

 

Results always come from precision dieting. When you know how much to eat, what to eat, and when to eat it – you are going to have what it takes to get the absolute BEST results possible. If you havent checked them out yet, be sure you print of the BODY BEAST Food Lists and Portion Charts for a hand held resource to reference when planning your nutrition.

“Planning is key and if you fail to plan…then plan on failing!“

Hopefully this post will give you a better understanding of where you need to be when it comes to calorie intake and calculating BODY BEAST nutrition. If this post was helpful, be sure to “like” it over to the left here and share it with anyone else you know who might be trying to gain mass. They dont even have to be doing BODY BEAST! This plan nutrition calculator will work for any mass gain routine!

 

PS: How much mass are you looking to gain? Have you got everything planned out to make sure you reach that goal? Let us know below in the comments!