This Meal Plan For Body Beast is designed to help you get the best results from your Body Beast workout program. While the exact diet that each person needs will vary, this 18 day plan will allow you to burn fat, boost muscle growth and get you on the right path.
Do you want to build muscle without gaining fat? Body Beast is a wildly popular workout program that does just that. It doesn’t matter if you’re just starting out or advanced, this workout plan is great for any fitness level!
What Does a Beast Eat in a Day?
Not only abs are created in the kitchen. All forms of muscle growth necessitate rigorous exercise along with a balanced diet.
And the importance of nutrition must increase as you train harder.
Body Beast workouts are hard, and in order to give it your best and recover quickly, your body needs the proper nourishment in the right amounts.
Whether your objective is to increase muscle or to seem lean and ripped, The Body Beast Eating Plan outlines exactly how to eat during each step of the program.
During the Build and Bulk phases of the Body Beast program, you need to consume a lot of calories each day to add muscle, sometimes up to 800 calories more than your Caloric Baseline (the amount of calories you’d need to consume each day to maintain your weight if you weren’t exercising).
But that doesn’t imply that you should overindulge.
You still need to feed your body healthy nutrients. You will need to consume more healthy meals in order to meet your calorie goal because they provide more nourishment for fewer calories.
The quantity of food needed to reach your calorie target may astound you.
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
¾ cup blueberries
½ cup pineapple juice
1 ½ tsp. peanut butter
½ cup water
1 cup ice cubes
1 serving Mediterranean Tuna Salad Sandwich
½ cup garbanzo beans (seasoned with paprika)
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
3 servings Turkey, Goat Cheese, and Avocado Rolls
Body Beast Nutrition
Your nutrition (calories and macronutrients) is by far the most crucial component when trying to alter your body composition. Anecdotally, I would guess that calories and macronutrients account for around 80% of what is important. If you ignore this portion of the equation in favor of only thinking about your lifting capacity and supplement usage, you are doing yourself a disservice. Based on your current weight and body fat percentage, you must determine how many calories you need prior to each block of Body Beast. The Build (block 1) and Build (block 2) blocks are made to increase your caloric intake and enable you to gain muscle mass. The Beast (block 3) block, however, is made to help you create a calorie deficit so you may get rid of any additional body fat you may have. According to the calorie calculator, you need to eat more to fuel your muscles the more lean body mass you have. In other words, if everything else is equal, the more you weigh, the more you’ll need to consume, and vice versa for body fat %. Every time you begin a new phase of the program—once at the beginning, once before the Bulk phase, and once before the Beast phase—you should use the calculator.
Step 1: Calculate Lean Body Mass (LBM)
LBM = [(100 – Body Fat Percentage)/100] x Weight
Step 2: Calculate Resting Metabolic Rate (RMR)
RMR = LBM x 10
Step 3: Calculate Caloric Modification for Recovery (CMR)
CMR = RMR x .3
Step 4: Calculate Resting Metabolic Rate Modified for Recovery (RMR2)
RMR2 = RMR + CMR
Step 5: Calculate Calorie Intake to Maintain Weight (CIM)
CIM = RMR2 + 600
Step 6: Calculate Calories needed to Build/Bulk (first 8 weeks of the program)
The calculation for this depends on your current body fat %.
If body fat % > 20% you should eat 1.1 x CIM rounded up to nearest 200
If body fat % is between 10% and 20% you should eat 1.15 x CIM rounded up to nearest 200
If body fat % < 10% you should eat 1.2 x CIM rounded up to nearest 200
Step 6: Calculate Calories for Beast Phase (last 3 weeks of the program)
If body fat % > 20% you should eat 0.80 x CIM rounded down to nearest 200
If your body fat % is between 10% and 20% you should eat 0.85 x CIM rounded down to nearest 200
If your body fat % < 10% you should eat 0.90 x CIM rounded down to nearest 200
In my case starting the program my weight was 153.5 lbs and my body fat % estimate was 6.5% using an Omron Fat Loss Monitor HBF-306C. Now, just as an aside I do not put any stock in the accuracy of these monitors and I do believe that, that estimate is too low, but I have seen the numbers go down as I have gotten skinnier, so it is pretty consistent at least. Plus we are going to round to the nearest 200 calories at the end so it’s as good an estimate as any.
1. LMB = [(100-6.5)/100] x 153.5 = 143.52
2. RMR = 143.52 x 10 = 1,435.2
3. CMR = 1,435.2 x .3 = 430.6
4. RMR2 = 1,435.2 + 430.6 = 1,865.8
5. CIM = 1,865.8 + 600 = 2,465.8
6. Calorie budget = 2,465.8 x 1.2 = 2,959 rounded to 3,000
You must choose what to consume now that you are aware of your dietary requirements. The macronutrient ratios for the Build and Bulk phases are 25% protein, 50% carbohydrates, and 25% fat. Because the body uses carbohydrates as its main source of energy, eating too few of them might cause it to turn to other sources of energy, including muscle, which is something we want to avoid at all costs. People may also worry whether 25% protein is sufficient. For me, 25% protein equals 188 grams, or more than one gram per pound of body weight. Additionally, only about 30 grams of protein can be used per meal to help the body grow muscle; the remaining protein is just used for energy. However, since we are attempting to gain weight and protein is less effective (requires more work to digest) than carbs, it makes sense to replace excess protein with carbs.
The macronutrient ratios change to 40% protein, 30% carbohydrates, and 30% fat for the Beast phase. The Beast Phase carbohydrate restriction is made to encourage your body to burn fat. Because your body needs a specific amount of protein and healthy fats to function, cutting calories (or adding them) should largely focus on changing your carbohydrate intake. Additionally, compared to non-fibrous carbs, your body needs more energy to digest protein and takes longer to digest fats, so you feel fuller for longer and eat fewer net calories per serving.
I may not agree with all of the following nutrition advice, but I will follow it religiously for the full twelve weeks of the program even though I don’t necessarily agree with it all.
Number of meals: Sagi recommends eating 6 times a day (3 meals and 3 snacks). Eating more often throughout the day is good for your metabolism as you are constantly keeping fueled and your blood sugar steady. Additionally, since you can only use 30 grams of protein per meal for your muscles we need to spread it out so that we can really make use of all the protein we are eating. I have been eating 6-7 times a day anyway so I will just continue eating every 2-3 hours as I have been.
Timing of meals: Other than eating every 2-3 hours the only thing mentioned regards pre and post workout nutrition. One of the big reasons Sagi mentions eating so frequently is he states you can only digest 30 grams of protein in a meal, which I have seen evidence to the contrary of, but I will stick with his recommendation for the time being. I know many people who are against eating close to bedtime but let me say for the record that I have always eaten within a half hour of bed and I have lost plenty of weight doing it, and since Sagi does not mention it I will keep doing it, because it personally helps me sleep
Post-workout: The Book of the Beast says you need to have something right away to refuel your glycogen stores. The recommended snack or shake so be very little or no fat and 3-5:1 carbs to protein. Additionally, the plan calls for 10 grams of creatine monohydrate during the Build and Bulk phases (5 grams during Beast). This will also be a change for me as I have been drinking a shake made of whey, fruit and skim milk that was roughly 1:1 carbs to protein. So I am going to have to really up the carbs and cut back on protein. To accomplish this I am going to start adding dextrose to my shake (like what’s in the Beachbody Fuel Shot) and sub in juice for the milk and fruit.
Healthy Eating: The nutrition plan advocates eating “healthy” in general (whole grains, limit fried foods, added sugars, artificial ingredients etc…). Sagi does not believe in the eat anything in sight method for gaining mass. The major concern listed is that it will just make you gain a lot of fat. But for me working out is about health and not just appearance. I want make sure that I am taking care of my heart and the rest of my body. Plus I know when I make good food choices I tend to have a lot more energy throughout the day. So I am going to try and eat as healthy as I can and not just meet my calories and macros eating cupcakes and lunch meat. This definitely makes it more difficult because healthier foods tend to be lower calorie; it’s worth it to know that I am taking care of my all around well-being.
Hydration: The Body Beast nutrition guide recommends drinking three cups right at the start of the day and at least 3 quarts (9 cups) of water total a day. Water is important because it keeps your joints hydrated, strengthens your immune system, flushes toxins, is needed during creatine supplementation and basically all normal bodily functions. The Book of the Beast further recommends drinking only filtered water and to avoid water with food because it can mess with digestion. For me the amount of water is not a problem as I usually get over 15 cups a day, but a lot of that comes during meals so I am going to try and drink less during meals and more in between.
Alcohol and Caffeine: Sagi is against the use of caffeine and alcohol during the program. He does say however that a couple drinks of either a day won’t destroy your results. So I am going to try and limit my intake as much as possible. For me caffeine will be the tougher of the two as I usually have a couple coffees a day including one pre-workout. I am going to try to put the coffee away and use the Beachbody Energy and Endurance pre-workout formula instead. Yes, the Energy and Endurance formula does contain caffeine but the Beast eating plan does specify that it is ok to use. I will let you know how well it works as I progress through the 90 days.
Soy: Sagi takes a hard anti-soy stance because he believes that eating soy increases estrogen, decreases testosterone, and slows metabolism. I personally have heard those same negative things in the past and have always shied away from soy and will continue to do so.
Body Beast Meal Prep for the 2,200–2,399 Calorie Level
If you just finished Body Beast’s Bulk and Build phases and you successfully followed the eating plan, you ought to be gaining some large amounts of bulk.
The Beast Phase of the program, where the objective is to decrease body-fat percentage while preserving muscle mass, is now time to get shredded.
This is accomplished by dramatically lowering your carbohydrate intake and raising the proportion of your calories that come from protein sources.
Why Do I Have to Cut Carbs?
To sustain the gains you’ve made from months of rigorous exercise, this plan still permits some carbs and fruit.
However, if you want to look shredded and really show off your accomplishments, cutting back on carbs and eating at the right times are essential. For optimum results, you must eat at the proper time. This is because your body won’t burn stored fat if there is a steady supply of glucose in the blood to burn for energy.
Since you’re consuming less calories and carbohydrates, this phase of the diet plan could require a little more discipline, but discipline is a key component of developing healthy habits.
So here’s a simple cutting tip: Plan when to eat your carbs. Eat no carbs (in the yellow containers) before working out.
For your pre-workout meals and snacks, try to adhere to protein (red), vegetables (green), and healthy fats (blue). This guarantees that there isn’t too much sugar in your blood, maximizing fat loss during exercise.
Tips to Save Time During Meal Prep
- Write out your plan for the week before you go to the store to save you time and money. (The grocery list for this meal prep is below.)
- Cook everything in bulk. (I try to bake as many things as possible at the same time.)
- Make sure you have enough containers and refrigerator space to accommodate such a big prep. You can’t go wrong with reusable, BPA-free meal prep containers and mason jars as storage containers.
You’ll need to fill the following portion-control containers every day during this phase of the Body Beast diet, but adjust the numbers to fit your caloric needs.
(Not sure what level you should be at? Take a look at your printed copy of the Book of Beast or in the Body Beast program materials on Beachbody On Demand.)
- 4 Green containers (vegetables)
- 3 Purple containers (fruit)
- 9 Red containers (protein)
- 3 Yellow containers (carbs)
- 1 Blue container (healthy fats)
- 1 Orange container (seeds/dressings)
- 2 tsp. (teaspoons of oil)
Beast (Cutting) Phase Meal Plan Example Day
Breakfast (½ Green, 1 Purple, 2 Red, 1 Blue, ½ tsp. Oil):
- 4 slices turkey bacon
- 8 egg whites
- ½ cup spinach
- 1 cup grapefruit
- 12 almonds
- ½ tsp. extra-virgin olive oil
Snack 1 (1 Purple, 1 Yellow , ½ Orange):
- ½ cup cooked steel-cut oats
- 1 cup blueberries
- 1 Tbsp. chia seeds
Lunch (1½ Green, 1½ Red, 1 Yellow, ½ Orange, ½ tsp. Oil):
- 6 oz. cubed chicken
- 1 cup spinach
- ½ cup cherry tomatoes
- ½ cup black beans
- ½ tsp. extra-virgin olive oil
- 1 Tbsp salad dressing
Snack 2 (1 Purple, 1 Red):
- 1 serving Shakeology
- 1 cup strawberries
Snack 3 (1 Red, ½ tsp. Oil):
- 2 whole hard- or medium-boiled eggs
Dinner (1 Green, 1½ Red, 1 Yellow, ½ tsp. Oil):
- 6 oz. beef or bison steak
- ½ cup cooked quinoa
- 1 cup zucchini or broccoli
- ½ tsp. extra-virgin olive oil
Snack 4 (1 Red):
- Protein shake
Snack 5 (1 Green, 1 Red, 1 Free Food):
- ¾ Greek Yogurt, plain unsweetened 2%
- 1 cup red bell pepper
Quick Tips for Preparing Food
Season the chicken breast, place in a pan and cover with aluminum foil. Bake for 25 minutes at 425 degrees Farenheit.
Bison or Beef Steak
Broil: Place in a pan under the broiler for 7 to 9 minutes on each side.
Grill: Cook until golden brown, about 4 to 5 minutes, then turn steak over and cook for another 3 to 5 minutes for medium-rare, or 5 to 7 minutes for medium.
When sautéing, cook on low to medium heat so as to not cook nutrients out of vegetables. For maximum nutrients, steam your veggies.
Beast Phase Grocery List
- 20 slices turkey bacon
- 23 oz. steak (bison or beef)
- 23 oz. chicken breast
- 1 dozen eggs
- 40 egg whites
- 5 cups plain Greek yogurt
- 5 cups grapefruit
- 5 large tomatoes
- 5 cups blackberries
- Spinach, enough to make 5 cups of lightly sautéed spinach
- 3 cups zucchini
- 2 cups broccoli
- 5 large red bell peppers
- 1 pack steel-cut oatmeal
- 2.5 cups black beans
- 1 bag chia seeds
- 36 almonds
- 16 cashews
- 1 pack quinoa
- 1 bottle olive oil
A Look At The Meal Plan
Body Beast Assessment: Body Beast Meal Plan.
- Healthy protein: 25 %.
- Carbs: 50 %.
- Fat: 25 %.
You will undoubtedly need to consume more carbs than you are used to during these stages, as you must apply significant weight loss in a short period of time. You’ll also need energy for high-intensity workouts. You’re not trying get lean in these phases so anticipate to place on some additional fat.
Body Beast: Beast Stage.
The portion of macronutrients changes in the last of the Body Beach regimen;
- Protein: 40 %.
- Carbohydrates: 30 %.
- Fats: 30 %.
The ‘Beast’ phase is all concerning leaning down and removing away the fat deposits you place on during the previous weeks. This phase is most likely the hardest to stick to due to the fact that unlike the previous ones you cant consume as much and you have to be much a lot more careful to lose body fat.
Body Beast Nourishment Strategy: Foods
You can never expect a body contractor diet to be inexpensive. There are ways to accomplish the program more cheaply, but if you decide to follow the Beast Body diet/program, be prepared to go a little deeper into your money.
You should purchase fresh, high-quality foods while following the Beast Body diet plan. It’s not about the quantity of food, but the quality of it, as designer Sagi Kalev notes. This is when it gets pricey because buying fresh food every other day isn’t feasible.
Given the emphasis on macronutrient numbers, you should prepare your food the previous day. That means you should slice and prepare all of your meat and vegetables in advance. Even though it can take a lot of time, doing this will pay off in the long run.
Purchasing in bulk is the best way to get ready for the Body Beast meal plan. Since you’ll be eating a lot of rice throughout the program, ordering in bulk will undoubtedly save you both time and money. The entire process of meal planning won’t seem like such a big deal once you find a tool that works for you.
When you start the Body Beast program, you should make sure to follow the meal plan extremely strictly. The overview contains all the information you need to have an idea, so pay special attention to it.