BODY BEAST BONUS 3

BODY BEAST BONUS 3

In this Bonus you you'll get 

Body Beast Nutrition Plan, How Many Calories?

First off, you have to decide if you really want to bulk or not. The Body Beast Nutrition Plan is really geared towards those looking to put on some size. But through the process of figuring out how many calories you need you will figure out how many you need to maintain your weight. So even if you are not looking to gain mass, you can use the guide to help you understand how many calories you should be eating.

Step 1. (100-body fat percentage)/100 x weight = Lean Body Mass (LBM)
For me, that means (100-8.2%)/100 x 196.5 = 180
Step 2. LBM x 10 = Resting Metabolic Rate (RMR)
For me, that means 180 x 10 = 1800
Step 3. RMR x .3 = Caloric Modification for Recovery (CMR)
For me, that means 1800 x .3 = 540
Step 4. RMR + CMR = Resting Metabolic Rate Modified for Recovery (RMR2)
For me, that means 1800 + 540 = 2340
Step 5. RMR2 + 600 = Calorie Intake to Maintain Weight (CIM)

For me, that means 2340 + 600 = 2940

So that whole calculation gets at how many calories I need to maintain my current weight.  So if I didn t want to lose any weight, I would eat roughly 2940 calories every day.  But Im not looking to maintain my weight, Im looking to put on some bulk.  So that means more eating!

Calculation for Build and Bulk Phases, Body Beast Nutrition Plan

The Body Beast Nutrition Plan has you calculate things separately for the Build and Bulk Phase (Phases 1 & 2) and then for the Beast Phase (Phase 3) as well.  The first two phases are meant to add mass, and then the third phase is a cutting phase, because when you bulk, you typically put on some fat too.  So here is the calculation for the Build and Bulk Phase:

If body fat (BF) is more than 20%: CIM + 10% of CIM = Calories needed to bulk
If BF is between 10-20%: CIM + 15% of CIM = Calories needed to bulk
If BF is less than 10%: CIM + 20% of CIM = Calories needed to bulk

So since my BF is at 8.2% right now, I need to follow the third calculation:

2940 + .2 x 2940 = 3528 calories

So the Body Beast Nutrition Plan will have me eating 3528 calories, that s a lot!  I haven t eaten that much for any other round, so this should be interesting.  It should also be noted that when you start Phase 2, the Bulk Phase, you need to re-do this calculation.  Your body will have changed over the first 30 days, so you need to take that into account for the second phase.

Calculation for Beast Phase, Body Beast Nutrition Plan

The calculation for the Beast Phase (Phase 3) is different because the Beast Phase is more of a cutting phase.  The first two phases you are putting on size, which comes with some added body fat, so in the third phase you drop your calories to cut  and lose fat.

If BF is more than 20%: CIM -20% of CIM = Calories needed to beast
If BF is between 10-20%: CIM – 15% of CIM = Calories needed to beast
If BF is less than 10%: CIM – 10% of CIM = Calories needed to beast

You can not calculate this ahead of time, because you do not know what you will weigh or what your body fat percentage will be, so this has to be calculated as you go in to the Beast Phase.

Body Beast Nutrition Plan, Macronutrient Percentages

Not only is it important to figure out the calories you need to eat, but the Body Beast Nutrition Plan also lays out the percentages of protein, carbs and fat that you need to eat.  And that differs between the Build/Bulk Phases and the Beast Phase

For the Build and Bulk Phases you should eat roughly a 25/50/25 plan.  That means you need to eat 25% protein, 50% carbs and 25% fat.  Since carbs are your body s preferred fuel source, you need to make sure you eat plenty of carbs.  Eating like this is a great way to add size.  Below is my example meal plan at roughly 3500 calories and 25/50/25 percentages.

For the Beast Phase things change.  You are dropping your calories significantly and you are also changing up your macronutrient percentages.  You will be eating 30/40/30, so 30% carbs, 40% protein, 30% fat.  This should help your body start to use fat as an energy source which will help you lean out.

Eat Like A Beast

So there you have it, this is some info from the Body Beast Nutrition Plan.  I plan on following it very closely because it is designed to maximize your performance with the program. 

Hopefully this was helpful and you are ready to eat like a BEAST!