Many of you have been wondering how i will be approaching Body Beast, and I have been getting tons of questions on what my nutrition plan will look like and ect. so i decided i will right a blog to answer all these questions.
First of all i will answer this question i have been getting a lot lately. "Shawn i didn't think you were into the body building look. what has changed your mind about getting big?"
- that is correct that i'm not a fan of the big bulky body building look. I like being lean a lot more and i feel better being lean. with that said tho i have come to the conclusion that since i am still young my testosterone is still very high so since i am young and have great T levels I thought this would be the perfect time in my life to take advantage of that and build a little mass. I don't want to be huge, my goal is just to build a bit more mass and gain maybe 5-10 pounds of muscle.
Second question. "Shawn you will loose flexibility and core strength by doing this program won't you because it's just old fashion lifting and such?"
- If i was going to do the program the way it is laid out yes i might loose some of my functional fitness foundation i have build over the years but i will not let that happen. My approach to BB will be a little different than the laid out schedule, for one i will be doing yoga weekly and some days i will be throwing in some P90X2 workouts because i have learned to do things with that program that no other program has even come close too, so yes i will be following the BB schedule but i will add maybe Chest, Back, and Balance, X2 Chest, Shoulders, Triceps, V-Sculpt, ect sometimes. And i will be adding yoga weekly.
Third Question and the most popular one. "Shawn what are going to be your goal calorie amount, and macronutrient ratios?
- my calories will be based off 19 calories per pound of body weight, i have found that to work best for me to put on lean muscle and minimize fat gain. I will be starting off with 2400 calories with 40/40/20 ratios, i just came off a leaning down plan of 2000-2200 cals (45/35/20) so i will be gradually upping my cals as i need them. you will notice that my plan is not the exact same as the Beast schedule well that is because i don't like how the bulk phase is so much longer than the others, my goal is not to gain a bunch of fat with this program and i feel that if i follow the schedule as laid out i would put on more fat than i want, my goal is to keep body fat below 6.5% i will not allow it to get any higher. I will monitor my weight and body fat every 2 weeks too see if things need changed.
Below is the diet i will use and then in each phase up the calories, all is laid out below.
Phase 1 (build- 4 weeks)
Phase 2 (Lean Mass Build- 2 Weeks)
Phase 3 (Lean Mass Bulk- 2 Weeks)
Phase 4 (Lean Out phase, BEAST STAGE!)
Block 1 (Build)
Weeks 1, 3
Mon- Build: Chest/Tris/ 10 Min Abs
Tues- Build: Legs
Wed- Build: Back/Bis/ 10 Min Abs (20/12)
Thurs- Build: Shoulders
Fri- Beast: Cardio/ Beast: Abs
Sat- Yoga X
Sunday- Off
Weeks 2, 4
Mon- Build: Chest/Tris/ 10 Min Abs
Tues- Build: Legs
Wed- Build: Back/Bis/ 10 Min Abs (20/12)
Thurs- Build: Shoulders
Fri- Beast: Total Body/ Beast: Abs
Sat- X2 Yoga
Sun- Off
Block 2 (Bulk)
Weeks 5-8
Mon- Bulk: Chest, 10 min Abs
Tues- Cardio 30-40 min (any Cardio Routine: Beast Cardio, Lucky 7, Asylum Vertical Plyo, Pure Cardio, Plyo Cardio Circuit, ect.)
Wed- Bulk: Back, Beast Abs
Thurs- Bulk: Shoulders, and Arms
Fri- Bulk Legs
Sat- Misc
Sun- Off/ Yoga/ Stretch
Block 3 (BEAST)
Weeks 9, 11
Mon- Build: Chest/ Tris/ ARX or X2 AR
Tues- Cardio (30-40 min)
Wed- Build: Back/Bis/ 8 Min Ab circuit
Thurs- Build: Shoulders/ 30 min yoga
Fri- Bulk: Legs/ 10 Min Abs
Sat- Misc
Sun- Off
Weeks 10, 12
Mon- Bulk: Chest/ Back, Killer Abs
Tues- Cardio (30-40 min)
Wed- Bulk: Arms, 8 min ab circuit
Thurs- Bulk: Shoulders/ 30 min yoga
Fri- Build: Legs/ 10 min abs
Sat- Misc
Sun- Off
There you have it! that is my plan for the BEAST, it might sound a little crazy and complex but i think it will get the job done, also i might be ordering the Tempo workouts soon and if i decide to, then i will rotate those in with phase 3 i'm not sure yet tho, i will see how i like the program first.
If you have any questions please let me know. also if you are on my team and have bought something from me send me a message on facebook, and i will send my 5 week lean down diet plan to you guys. remember tho you have to be on my team and you have to have purchased something from me tho to get it. Im very excited to do this program and i feel it is a fantastic new tool for Beachbody's arsenal of workouts :)
Peace, Fausey
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