, BODY BEAST QUICKSTART GUIDE 4 D ee ? Fi ny ic igratulations on ordering Body Bi el ceca Ree uur ae en know you're excited to get huge right away, so here are 4 quick, r) tonelp you get started. 7 ri ae Pa li, AWARNING! Consult your physiclan before beginning this or any exercise pI Se CMO MCCA cua a Pea omen PCR enue Ok uC Pe § } Visit Beachbody.com/BodyBeast or TeamBeachbody.com to dow ) your free worksheets and check out the Body Beast Message Soe en oe eee ae } EY yd WY) Watch the BEAST BASICS video for a quick overview of frogram oF using the equipment, DO NOT attempt the Body Beast workou Peon Moen oc CR oem Nc oa ‘The use of the fitness equipment—particularly dumbbells, welghter , CR bench, and other equipment-requires a high level of oF i Your responsibilty to ensure that the equipment is functioning proper PME Bg BA A! the plogep agb securely in place before use, Always use proper oe i aa ie ‘ Re CCM CAA uD A Ree VF . wry In addition, always make sure ie A wr ‘ ’ ’ ry ry at CCC n Pence a " Nl Related tlioaate 5 M (eM en oC Pe ne on OM ‘exoroise immediately and reconsider your use of Body Boast or the COONS OR LAUR ee CU) ald Cg wae by bwLetter from Sagi Welcome to Body Beast”! My name is Sag) Kale, and forthe next 90 days, lam your trainer. In front of you is @ program that will help you transform your physique beyand anything you thought possible, Body Beast is about one thing: getting big, bath Inside and out. It worked for me, and it wil work for you too, Growing up, | was the sklnry kid that got plcked on and struggled to fit in. Then one day | walked in tne aym and it changed my life, Tho walls wore covered in postars of Arnold, Franco Colombo, Steve Reeves, and Charles Atlas. had no idea how, but |was determined that one day Vd look tke they did, and | was going ta do whatever it took to doit. Starting tnat dy, 1 read everything | could get my hands on and asked as many questions as | could. | began to train, and train hard, Eventually, |-went to a university and studied physical education and hutrtion. And through the entire process, | ell more and more in love with bodybuilding. Bodybuilding taught me how to believe in myself. It taught me discialine, character, work ethic, and persistence, And the best parts it can do the same for you. | know, because I've helped people just lke you fulfil their dreams. I've climbed the seemingly insurmountable ‘mountain called bodybuilding, and now | want to take you on the same journey. But for you 10 cmb this mountain, you really need to want it. Bad. If you have a true desire to change, you can make this happen. Just Ike | di \When your body functions the way i's meant to, everything in life gets easier. With the proper nutrition, intense exercise, and essential sypplementation, your bedy has no option but to grow. If you'e looking to get bigger, both Inside andl out, this isthe program for you. I'm here for you. To teach, motivate, support, and hopefully inspire, ‘Are you ready to awaken that Beast inside you? Let's get to it SeePonree ere we Table of Contents or oer Micaela nN seen ay TSO Seas Drenalin SAFETY ‘THE BODY BEAST EATING PLAN Pe cs Colas omen te ene ce eee Daegu Coa ac PTs) Mc RUST Caen a PN eC Ce are eee UC aes Ca amo) Cor MN REUCD Na Errore Canam cer lh Pov D eon tn nsoeage Dy Coen ero Lr NNR oe Sater eae)Nieet your trainer: Sagi Kalev Sagi has been a bodyoullder since the age of 16. He credits a 4-year tour of duty in the Israel army with teaching him the discipline, focus, determination, and respect fre brings to his bodybuilding training. He's drawn on his education [a deqree in physical edueation from the University of Central Florida, with a minora mutton), aici his many years of experience in training bodybuilding competitors to sorve as. the foundation forthe Body Beast program. After graduating from college. Sagi pursued a fitness modeling and acting career. He's competed in numerous bodybuilding competitions, and has been namect Mr. Israel twice, as well 2s winning a number of other titles, He's also appeared ‘on the caver af Men’s Workout, tron Man, and Muscle & Fitness magazines, as well as soveral other publications. In 2003, after many years of modeling and entering bodybuilding shows, Sag’ decided to change nis focus to personal training and working with people ofall ages ip hialp them get healthy and achieve excellent physical condition.What is Bod Beast? The 12 workouts (ané thee optional workouts) and indent nutiton plan that rake up oy Beas reoresent Sea's years ot resoarh nthe el of bodjbuing By combining the science of hypertopry (muscle govt) with years of persona tal an etor, Sag) hes erated a program that wil help you get results beyond what you've ever imagined possible. I you've looking to get bi, youve come fo the ht place. By taking he best of ot-school bodbuling and merging wth 2 breakthrough in sports science calles Dynamic Set Training, Body Beast wl help you ge pumped ot of our mind and have you begging for mary You use Sino 1 Sets, Super Sets, lant Sts, Progressive Sets, Dop Sets, Tempo Sel, and more tw exhaust the muscle and ecrut more muscle fe, even if youve done sme exercises before. nd best of al you can dota witout needing to onn an Olympic welat set, and without even leaving you ing rom. yu fellow the Book of Beast an push yourself har, your body wl ave no cholce But to get hugefay of grueling. robe a complete bust, butt ct, because aoesi'= he ““t you want the kind of results Ser ee ee eect Se ad willing to do whatever it takes.” SellySelng dedicsted to nutrition Is [ust-as important-as the wersouts. you {ren fueling your body ta buld smuscle, you wor’ get Vie 1esulls you're ‘ooking for. This means you'll have to eat a fot. Quite possiby more than you/ever have in your Ife, Ancl what you eat needs to be clean, mcessed, Neelfy food. in the appropriele macronutrient iatos, Macronutrients 216 the prowen, carbotycrates, and fat that: make up ail food. When you're doing Body Beast, you'll need enough protein {Gebulld musele and help stablize bicod syesr. Youllineed enough carbohydrates to supply energy for your workouts and nelp support ee. rns ‘covery. And you'll need encligh fat to Keep your body functioning ee property, Following the nutritional plan precisely will help you do BE accuse allshis, but getibg enough macronuttients throughout the day can BE on 0 bo cnallengina ever for the fulltime bodybuilder Ths is where a Supplementation comes in Boar for. Dov Be you move BS iniusy, which Devicsiion © taking the cent supslements can be challenging for everyone. There are so many ptians lt Hier Bul one of the easiest ways to get the calories and nutrients you nese « to supnlement your diet, and Beachboty has formulated a line of supplements that can help you g1oW muscle fast, More important) these supslements sion't ad harmful chemicals and ‘ons to yout system they fe your insurance plan thet you're geting exersthing you need to act big and stay hes. (Do you have the dedication to do whatever it takes?WHAT DO YOU NEED? i As tho frst bodyouiling program ofits kind, Body Beast doesn't require squat eee eee De Ree oT ae ae On ee See eet Oe es eget Cn et ine ty en gerne Pee Dec Satomi} 10-pound to.a 70-pound dumbbell, nd although Dynamic Set Se en ea tn still need a small variety of weights to begin. Dumbbells are easy to find, last virtually forever, and worth the investment, Figure out which weights to begin with and get serious, Bands: Resistance bands provide up to 100 pounds of eee Leen ace eet Sete ac ene oe eas real mass gain, but it dumbbells are too expensive for your budget, bands are @ good way to get started. When used with the door attachment, bands also provide a great alternative Cn Ieee ee ae get started. They work, and they work well Ds Cor nese Cg eT eee} Se een een es BR ae oes eure et ee es an ea with dumbbells alone. Yes, each workout features someone eee aero eer cee be done without the EZ-curl bar, but you'll ind you'll have @ ‘much more effective workout it you invest in an E2-curl bar.Senet 9 Sees = esis of all resistance pee Sera) aera: eee Serene ee Sa cory Sts Sw en't as effective for eerie See eet Sead option, go ahead and an See ed Se Le Sed Ste ea oe ee Sooty Denon Steuer est in some type OF | ere lity 1 Move a lot of weight around often depends on Peco te ererrererrn Cee te ec Sot eet eases Renae Ee est eee ee camen Pi ee ee care ae ce Cicccuce ne ra eu (coi ako Ue eae ety ball instead. Beachbody offers two different sizes of stability ease ac ue oe Pee icc eMac Oe {o clloose to lift ighter weights when using it. This actually Ce ee aca Ieee ‘muscles. But in time, you'll need to get serious, get a bench, Pea ue a eee es cence is a high-quality metal bar with a variety of hand grips that Poe eae ek agent? ‘are an integral part of the program. Initially, you could use a eee es cae eee ne Ee nutans nes ee en eens en on Cane eee een ae eNom eT eee er Cau eer ene Cacia Pr a ee eee Cee eee oe ee en Pee oe eee a Po a at ene ome eke Se ee ee eee en ce eee ee Nucciee ey ee ee ee ee en ee sseence to become the champion he is today. It took trial, error, and plenty of strugling, but he's certain that if he could do it, anyone can. See ae ee ee Se eee nee eee Wi program. It can work for you!TRAINING SCHEDULE Lema vale) about getti ACT) Week 2: RT a Cee eet Centon Pier tes Sees Coa eee Deer eae St se eee ee ON Oger i ca Caan 4 oa eo Petey COO ne Le ea eee Preece) ea Peers cos Bye Dee aa toes a aa rt oar aera or TEMPO: Back/Bis DAV 7 BEAST: Cardio and BEAST: Abs Bee aee ee CunSone ee oa ead ‘=e TEMPO: Back/Bis “4 BEAST: Cardio anc 6 weeks: 6 days on, 1 day off Week 2: Week 3: DAY 4. BULK: Legs DAY 1 BULK: Back DAY 2.BULK: Back DAY 2 BULK: Armsand DAY 3 BULK: Ars and BEAST: Abs BEAST: Abs DAY 8 BULK: Shoulders DAY 4 BULK: Shoulders Day 4 REST DAY 5 REST DAY S BULK: Chest DAY 6 BULK: Chest DAY 6 BULK: Lees DAY 7 BULK: Legs DAY 7 BULK: Back Week 5: Week 6: DAY 4. BULK: Shoulders DAY LREST DAY 2 REST DAY 2 BULK: Chest DAY 3 BULK: Chest DAY 3 BULK: Lees DDAY 4 BULK: Logs Dv 4 BULK: Back DAY 5 BULK: Arms and ay 7 REST Sea cue el Week 2: Week 3: DAV 4. BULK: Chest Day 1 BUILD: Chest/Tis ILD: Lens or TEMPO: Chest/T DAYS BEAST: Cardio and DAY 2 BULK: Les BEAST: Ans DAY 3 BEAST: Carcio and or BEAST: Total Body and BEAST: BEAST: Abs aya REST ay 4 RES DAY'S BUILD: Back/Bis (DAY 5 BULK: Back or TEMPO: Back/Bis DAY 6 BULK: rms and DAY 7 BEAST: Cardio and DAY 7 BEAST: BEAST: Abs or BEAST: Total Body of BEAST: AnsTRAINING SCHEDULE+ TRAINING SCHEDULES WHICH TRAINING SCHEDULE IS RIGHT FOR YOU? It's probably obvious. One is focused purely on mass, and the other hasa metabolic component for those who'd also like to shed some body fat. Both schedules have ‘a cutting phase at the end, so the main difference is how you build. I's easier to gain mass quickly without doing too much metabolic (or cardio) work, but if your primary aim is health, you may have more goals than just mass. it’s important to also consider that 90 days isn’t the end of your journey. Sagi stil trains hard and you'll have to as well. Chances are you're going to do the Beast program more ‘than onee, so you can try bath schedules. They both have the same end goal: a bigger, fitter you. SHOULD YOU ALTER THE SCHEDULES? Body Beast Is a 90-day program, but life is a fulltime job. For best results, it's up +0 you ta decide how long to stay in each training block. Most sports scientists will ‘ell you training blocks should be between 3 and 7 weeks, but there have been examples where a block can yield results for longer. You could easily extend the 90-day schedule to 180 days. The only thing you want to avoid is repeating the same schedule so long you become overtrained. Overtraining isn't that hard to figure out, especially for a bodybuilder. You begin each training block by adapting to it. During this time, results will be slow. Once your body adapts, you'll hit @ period called a growth phase where results will happen very quickly. You'll obviously want to milk this phase as long as you can, bout don’t overdo it. AS soon as you stop making strength gains from one workout +o the noxt (a good gauge Is a fow workouts in a row, because everybody has off ays) it's @ sign that the growth phase is waning and it's time to move into your next training block.ag DAT Cee mL TL eal Se EMA Cato ee ee ne eg aes Set Training, which is Sag's unique combination of old- and new-school badybullding ee a Suc eee eas rundown of the different types of sets you're going to see. Some will be familiar; Sennen eeu et Se ce eS ees eee ee ee es A Giant Set is 3 exerciso movements, done back to-back, that alltarget the same Beer te Ce ee RC ead a er ae oer Onc ee eae aro ae eee ee ‘break, then back up to high reps. For example: 15 reps, 12 reps, 8 reps-90-second eee eee A Combo Set contains a compound exercise, which is any exercise that works See ee ee eee ee ase pe sos ce ee ee ees EC aie een nee een oe eee seconds during the concentric action and 6 seconds during the eccentric action.You'vo all hoard of testosterone, Iv the primary hormone your body calls upon io develop muscle mass, a Dynamic Set Training is designed around enhancing your production of it. The ‘more testosterone your body makes, the fastor you get big, So let's take a quick {ook at what each Body Beast workout is designed to do. AAs you might imagine. fora jong time. parts scientists have been trying to figure out now to Increase testosterone production naturally. Weight taining fas been anecdotally known to increase muscle mass for millennia, but sciences didn’t get with the program until te 1940s, From then on, we've had proof that we can increase our natural testosterane production with exercise. phat Since then, there have been multiples debates about the most effective Of eoing this, but there have been major periods of breakthrough: th 4970s and the early 2000s. THE 1970s: OLD SCHO Mosi consider the 1970s the gold age of bodybuilding, Popularized Ey the fim Pumping Iron, this was thes decade bocybullding transformed) freak show to competitive sport era's champions are stil tress iCons 40 years later, BUL there Waay more to disco-era weighting tia charisma of Arnold Schwarzene the marketing prowess of Joe Wa More importantly, trainers tigured 2 protocol, contirmed by sci jnyone with access to a stack off could use it to gain muscle mass. IDIOMS OF OLD-SCHOG BODYBUILDING: + 510 10 reps are best for musa growth. = Resisiance needs to be added continually so the stimulus lo remains constant as you get + Slow movements result in ma testosterone production. * Training large muscles ithe pe movers) stimulates the greales hormonal response. * Rest between sets shauld Baas minutes * Volume is important; basical more = better. To summarize, wo loamout stosterone production in the! stimulated by lifting heavier We and that wo need a lot of voll ‘ollow the old-school method) ‘olifi enough weight to makedhere have been mul ie most effective » but tnore have been» fof breakthrough: early 2000s Is: OLD SCHOC he 1970s the goide iPompétitive sport. pions are stil tess [eter But there was ra weighliting thas old Schwvarzencee prowess of Joe Wee ly, trainers figured med by science, t pss toa stack of gain muscle mass. OF OLD-SCHOO JILDING: faTe est for muscle needs to be added sso the stimulus load production. muscles the prime lates the greatest porise. {Gets should be 1 portant; basically 2 We earned that Production in the bos liming heavier welgm= Alot of volu foul method, we r= eight to make thine: Potco disfiout so trat it Hime short. The 5 to 10 Sage” became tre yold fenyone who wanted to fist sendtkicking bullies =: NEW SCHOOL Bie were advancements 70s and the turn of ry But they nere fons on a theme. It a, stayed pumped. isipg and recovering, = Evoryining olse @ today: However, in fraining protocol, Researching how we Bione, fas alloned Be without needing Sands of pounds of Ibther equipment. NEW-SCHOOL DING = aie under tension, fioteps. is vital, 40 to Ete optimal range. Beol ieedh'tremain Eaning souican employ Gaues dive the same ac the tine under fhin tie optimal range, lus can trigger more han teigeted prime Bslay-rnitch muscles for iestosterone Beis should be closer sb the tim: jal testosterone Bajtlonal time can lead To summarize, you sill want to get pumped and stay pumped for the dutation of the workout, but tho. methodology is different. Since time lundier tension is now the target, foront strategies can be cmploved ‘such as prefatigue sets) to avoid the peed fo use heavy weight. The Wick is to fallilthin the 40: to 70-seonnd range. Furthetmore, both fast: and slovi-iwitch movements can be worked, so your program ean be more aiverse. You don't need to continually repeat seis of the same movements. Compound exercises, or movernents involving more than one joint and more than one movement, can be used to add further varvety. The combination of these factors leads 10 less need for recovery between seis. (Around 1 minuto.) Finally, more is not necessarily better, Studies now show that, depending on intensity, 30 to 60 minutes is the optimal window fer testosterone fpreduction in ¢ workout, The result is that by using creativity you can ‘el a better workout than youl can ia gym with less equipment and less time. That's what Dynamic Set Training 9 all about. On a final note, remember that ‘rainmg alone wen't maximize your hociy’s testasterane production. Nomatter now hard you train, your testosterone production wal ectease if you don't recover well Proper recovely invalves lifestsle, especially your diet. your use of supplements, ang hav well you sleep. That's why you'll want to follow the Body Beast Nutrition Plan fs closely as passible, or atleast add sone Shakeology® to your diet, if you opt for the “See Fond Diet option exolained later in this book,ae THE BUILD SERIES ry @roat adventure has.a starting point, and this Is yours. The Bulld Seri mergistic muscle groups, allowing you to get strong and build a foundation work on. Every wo 11 bodybuilding techniques in a time-efic and intense way that's challenging and Innovative. Used in combination with Bulk Series later in the program, this wil produce a powerful mass-buiding effes BUILD: Chest/Tris cused on the muscles of your chest a of Super, Gi and Single Sets will create strength and definition, Time: 48: ', traps, rhomboids, and pull and curl. Time: 50:05 BUILD: Legs + Say goodbye to skinny legs. Fe ful quads, hamstring and glutes. Time: 38:19 BUILD: Shoulders + Focused on creating perfect detme) UCU ea}BAe Cele a TU ee + Ab work is here for more than looks. A strong core helps you lift heavier weight s=° ‘and helps you improve your posture, Time 10:32 BEAST: Cardio Sen ee ear Laue ae ee Cen uc kets cre enact eee Ce ae a) BST Cea le Loy + Acircuit routine for your entire body. Good to have when reality sets in and you See ge ne ae aed OPTIONAL BODY BEAST WORKOUTS bio ce a Noten Okc ei feel your muscles grow. Time 52:24 Be ord ayia Se ese ct me cd Bailes 3 a See ee ds) ge a a eae Geet ee eet ker ca ets Cee Cem Ee ra.) s |WORKOUT TIPS There's more to hard training than mindlessly ie ps Ween A Seton nue eed ee Cen ee d video before doing your first workout. See Ie eee) Pee erence on tt ofa video camera, Even the mast advanced See eres es neers ome ec aa’ eRe ree ca ccd Coe ae eae Rus Reuters See ee ee ere Cen Perec eer) harder. it might not happen on the frst day, rae rameter cetera CCS ee ee Cou nae Soe eee oe ey eee eee Ce eae LCS Bete tote eee oe ee No een ame Cen ner ances Cae RCI) hand. The more efficient you are, tne more you can focus on getting the most out of eee ee eae os ‘Sota goal in every workout before you start Maybe it's to do one more rep, lift 10 more pounds, or just keep up with Sagi. Having. Pra cee ee aac ons ‘out of every workout and thet you're pushing foe koto an Coe Important as knowing where you're going. (ences nec Sea on Pree eee) CORON eect cans Ce ee eR Cae S fone eaten Seer Peep ee smart and you train hard. to push your muscles to f Peas Cece See iB set up a mirror or have sor Soe Bro oe E a BOE Ro Rn Cats Cre ECU PCC R Rare ai PEC Tee a Pe ay RT eee Pe eres cen ErBre PCeL AT | Hi i Se i Ee eum eee tue no cd Pee ee aura eer rae) Ce ot ai a aaa etd Before: 1 ee oo Mae cao coum es ‘and other instructions before beginning any exercise program, espec= ee ae es re eae ogee gn eer a hogs oe Ce ee au cay OE Oe Ieee ater a ko a including the schadules, before starting the program. The Body Beast workouts were designed to be done in a specific order, and going off the schedule can lead to issues, especially as the program progresses. EA tenes ee acute Me Ru set em oe ree ee een toca Mogae otis RA a eo ae a Ure cae ee ae ee Biogen cee = oc: re & Ce a aU ese CCN ek eet tT ae Ret active muscles. It can help.you prevent injury and give yo ar ea Lao s i eee eee am crt a GOT Mu ea en ys Mu eecncee ns Dr cee a ene ere ins oc whenever things get stippery. ae | lle pearerraninte ven? ae roam resins Pree aa am LL Accs) peereoieirry ee ie re, Ee a ieu Sn yey LT ooh acinia hed aaaSecs Se workouts: See ee Seen SR Sean coe Sees Sree ees Ss eu Bene er oT oe ee f 5 en one eee Pee ac ced cere eter ery : prs reo eer eee rd ee nese eae ere ee oa eee eine tre ec e Sn a ecu ee eta ete eer ee were each designed to be used in a specifi way, and for your awn safety, yO ere coe eee Bee en ee cece ees oe Seer ee eee ane en After:SOME THOUGHTS FROM SAGI ON IE BODY BEAST EATING PLAN 9 eat is a necessity, but to eat intelligently is an art.” encois de La Rochefoucauld ‘rst part of this sentence is obvious; we need food to live, But there's a big ence between just staying alive and actually bettering our bodies. Yes, you Es to eat to survive—but to thrive, to allow your body to live up toits full potential, peed proper nutrition. = you eat directly affects your body. Your body takes it in, then breaks it down reassembles it into your brain and other organs, your hormones, your bones, muscles—every cell in your body. So proper nutrition has @ huge influence on oving our health and vitality, preventing disease, achioving desired weight, ‘of course bullding muscle. In order to become a mass of muscle, you're going ed to eat. A lt! In fact, you might even say that making sure you get all those is the very crux of the entire Beast program. ‘rat's what | want to teach you to do in the Body Beast Eating Plan. lan consists of 5 to 6 meals a day-or even more, when you reach the higher e levels. (It's also important to keep your muscles hydrated with fluids, which @ mainly be consumed between meals.) Each meal includes @ mix of the primary macronutrients: protein, carbohydrates, and fats. Some nutrition © might stress the importance of one macronutrient over another, but the ‘ruth is that you need all three of them, given that they work together in ig muscle and stripping fat. f Is the most important nutrient for gaining mass, because only protein fe converted to muscle. Your body breaks dietary protein down into building eks called amino acids, which are then reassembled into your body's own ns, including tissue like muscle, yydrates are the primary fuel source for weight training. They provide your ‘with @ source of quick energy. f you're too low in carbs, your body will pull rom other energy sources, including breaking down its own muscle. is another great source of energy for bodybuilding, It also helps fight tation from joint pain and muscle soreness. Fighting inflammation helps to quicker recovery, Also, essential fatty acids, namely omega-3s, help growth and hormone production.Ce es ee es re ee eno type. which you can figure out by using the equations on the following pages. Onc= PMN acne nc MCL [TO eee 1 CU Oe ee ge ec na of diet and fitness, equalizing your body and habits for the next phase. This is eee ee nee et oe cuter eee ee eee ea ee Den Re RO ton a eee Prete ene er ene eRe Renee ea ceo Py aren ea ere uence ne aoe aoe quality of the foods and supplements you're consuming, BEAST: After you've succeeded at the Build and Bulk phases, you'll be ready to Soulpt your body into the ripped form you've always dreamed of. You'll need to recalculate your body fat and the amount of calories you now need eee ic ue Ree ee ae consuming each type of macronutrient throughout the day. Coeris My Body Beast Eating Plan will not anly help you determine what to eat, itwil help you determine when to eat, Nutrient timing is important. So to help you do this as simply Bees aR Ree ees nec ae ee ee su ete eee eee eee eer nm Re eee te cere Re Ran ee RU anu uide, you'll see how I've incorporated these supplements into the plan. You'll often hear woigntlifters say that food 1s 50 percent of the equation. | don’t See ee Otc ae eet em tend eee tae aac ee oe a Pee every one of your fitness goals. If you don’t eat enough of eee ‘So pull up a knife and fork and get ready to eat like @ Beast. SagiHow to eat like a BEAST. See eu een ee We) ing like a Beast is easy. IL takes three simple steps: f [piece neta aaa frees Creer eet ence oh ) Find the Body Beast Portion Chart that corresponds with your Se eee ee ee teers i Beene nitnntasets Sea en nan cee} eee ee ae ee eMC end ee a Ree) See NM ca cea cE) ee ae en mR) edients you can find in the Food Portion Lists, and many of them can be made ee eee eee Beer a a Ea Coker ELC k) Beast 0-Matic gives you flexibility to make nutritious, high-calorie shakes using, ' eee ee iene Se et en ea mentation, over the course of this book. Some of you may have years of ssserience doing these sorts of things. Others will be taking a serious look at their ena esa ease teh eee See a eee dea) See een eee easSAGI’S THREE S’s OF COOKING: SIMPLE. SYSTEMATIC. SWIFT. ‘Sag tells his clients to spend 4 hour exercising each day and 23 hours recovering— bbut who wants to spend those 23 hours cooking? With that in mind, here are his three S's: Get your cooking done simply, systematically, and swiftly. Prepare high- {quality foods in large volume, then freeze them in smaller portions, thawing out or heating up to fit your schedule. So stock up on freezer bags or plastic foad containers and get cooking! Once you get your system down, you'll find It helps to change your fitness and health profoundly. GEAR UP YOUR KITCHEN ‘while this program doesn't require you to become @ master chef, there are some kitchen tools you'll want to make sure you have to make food preparation simple. Nothing fancy, mind you-just afew things you can pick up in any department store or online. Make sure you have: BE A FOOD CARRIER! Benga food carrer means just that You make sure you have the foods you want to;at with you at all times. With al those, calories to ea all day long, you need to be ready to fuel up on demand. I you don’, you could find yourself forced to choose (quick foods thatt tosfy your body and inhibit your results. You can also end up ‘overeating and stressing out, or worse, Uundoreating, in wnien case your body starts eating up all that muscle you've been trying to build just soit can survive. * A food scale * A set of measuring cups * Aset of measuring spoons * A blender (for your Beast-O-Matic shakes!) “The best way to carry around an assortment of great snacks isto investin asectional plastic food storage container with an airtight lid. This wil allow you to keep {an assortment of foods fresh, unmixed, ‘and undamaged.THE BODY BEAST EATING PLAN ON A BUDGET. The most annoying thing about food is that it doesn’t grow on trees. Well, technically, some of it does, but you still have to pay for it~and when you're eating several thousand calories a day, the cast can add up fast. Luckily, you're not the frst bodybuilder to operate without an unlimited cash flow. During leaner times, even Sagi resorted to living on tuna and beans, and he still didn't lese his Beastliness, So here's a little collected wisdom to help you bulk up on a budget. Buy in bulk. You can find vice, potatoes, beans, oats, nuts, and protein foods in bulk for pennies on the dollar. You can freeze protein foods like chicken breasts for later use, or make Beast-sized recipes and freeze them in individual servings to be reheated later. Avoiding reatly-made prepackaged meals. This contributes not only to your good health, but also to your wallet, because you're basically paying for the packaging and processing. Buy your fruits and veggies in season. They'll be cheaper, more nutritious, and tastier, Frozen produce is another tasty, healthy alternative: it tends to be inexpensive, and flash freezing maintains the nutritional value of fruits and veggies better then stamping them “fresh,” then shipping them across the world, Always use a grocery list. Aiso, avoid shopping on an empty stomach if you'Te prone to unhealthy impulse ouying. Keep an eye out for sales. Plus take advantage of coupons and buy keneric when the ingredients are the samo as the brand-name product. Top affordable bodybuilding foods: + Canned tuna + Legumes (beans, lentils, ete.) + Eggs (choose high * Bananas ‘omega-3 varieties) * Oats + Chicken breast * Brown rice + Lean ground beef, turkey, + Whey protein-based or chicken supplements (like Beachbody + Nut butters Hardcore Base Shake) + Whole-grain breads and pastas + Potatoes: + Cottage cheeseBEAST GALORIE CALCULATOR Before we determine what you're going to eat, let's figure out how much you'll eat. These calculations will help you do that You'll notice that the first thing we ask for is your body fat percentage. If you know that number off the top of your head, kudos to you for being on the ball. Otherwise, it’s simple for you to get an acceptable estimate, either by using body fat calipers, or by using a simple online calculation like the one you'll find at TeamBeachbody.com. It doesn’t really matter what type of body fat measurement you use, but it does matter that you use the same one each time you measure, because each method uses a different approach to estimating body fat. Also note that because your objectives will change with each phase, you're going to recalculate your calories at the start of each phase, So for Phases 1 and 2, do the first five steps (on page 48}, followed by the Calculation for the Build and Bulk phases. areasHOW AM I GOING TO EAT THIS MUCH FOOD? ‘There’s no denying that the Body Beast Eating Plan is a lot of food, even for the heartiest of appetites. If you're trying to gain size, you Der ene uC Cu naa De ee ae eee Soar Mas SUPPLEMENTS. Beachbooy Hardcore Base Shake is designed el ee gee eet cima ios ee Ree Remeron om RC ie MEE te nna t unce ta Sen ea nee LIQUIDS, Juices, dairy, and dairy alternatives go down fast and eee a Tera Cnet ecis Pre eapC eea cue coat t oe Ua Cok Cea es Eee ape ee A Neel e eee elon) in as many calories into a glass as possible, using supplements, quids, and just about anything else we can fit in the blender. STOR gna 3 Vk ee On ea ®'s that simple. Generally, we recommend three “main meals eee ey eget eae RoE) couple of snacks in there, feel free. Don't think of it as “free time, k of itas “feeding time.”Pee Uo 91 Peete erat aye Cee ee a Can Ee Poe eee Ry 1 Cora og Calorie Intake to Maintain Weight Ce eR Ua ao eta eae lt If BF is more than 20%: CIM + 10% af CIM = Calories needed to BUILD/BULK If BF is between 20% and 10%: CIM + 15% of Ci = Calories needed to BUILD: IF BF is less than 10%; CIM + 20% of CIM = Calories needed to BUILD/BULK (Round UP to the nearest calorie level in the Portion Charts) eee Roa om ag Calculation for the BEAST Phase (Phase 3) If BF is move then 20%: CIM - 20% of Gib = Calories needed to BEAST if BF is between 20% and 10%: CIM - 25% = Calories needed to BEAST IF BF is less than 10% CIM - 40% of CIM = Calories needed to BEAST (Round DOWN to the nearest calorie level in the Portion Charts) 1, 100 - 8 (BF) =92) 2. 1504 (LBM) x10 +3. 1,564 (RMR) 4. 1504+ 4092= 5. 2,033.2 + 6 Joe needs to After the BUILD PH 1. 100 - 9 (BF/=98 2. 163.8 (LBM) x10, 3. 1.638 (RMR) S 4. 1.638 + 491.0 5, 2129.4 + 600= Sa a Joe's bor fats nae 2,728.4 calories (Gl Round up to: 3,400 Joe needs to cons after the BULK PHASE 1, 100 - 111891 =8 2. 169.1 (UBM) x18) 3. 1.691 (RMR) x 3 4, 1.691 + 5073> 5, 2,198.3 + 600=% Ra Joe's body fet is naw 2,798.3 caloves (CIk ‘Round down to: 2,46 Joe needs to con:EXAMPLE 4: JOE Before the BUILD PHASE. Joe is a 170-pound male witn 8% body fat (BE) ‘1. 100 - 8 (BF)=92 + 80/100-.92 - 92x 170 Ibs. (weight) = 156.4 (LBM), 2. 156.4 (LBM) x 10 = 1.564 calories (RMR) 3. 1,564 (RMR) x.3 = 468.2 (MR) 4. 1.564 + 469.2 = 2,033.2 calories (RMR2) 5. 2,033.2 + 600 = 2,633.2 calories (CIM) Rae eee eee Joe's body fat is 8%, which is less than 10%, so: 2,633.2 calories (CIM) ~ 526.64 calories (20% oF CIM) = 3,159.84 Roundup to: 3.200 calories Joe needs to consume 3,200 calories daily to BUILD. After the BUILD PHASE, Joe now weighs 180 pounds and has 9% Bos) fat (BFL 1.100 - 9 (BF}= 91 - 91/100 = 81 + 91x 180 Ibs. (weight) = 163.8 (LEM 2. 163.8 (LBM) x 10 = 1,638 calories (RMR) 3. 1,638 |RMR) x 3 ~ 491.4 (CMR) @. 1,638 + 491.4 = 2,129.4 calories (RMR2} 5. 2,129.4 + 600 = 2,729.4 ealoties (CIM) Rae ea J68% body fat Is now 9%, wien i Stil less than 10%, 2,729.4 calories (CIM) + 545.88 calories (20:4 0f CIM) = 3.27.28 Round up to: 3.400 calories Joe needs to consume 3,400 calories daily to BULK. ‘After the BULK PHASE, Joe now weighs 190 pounds and has 11% bors fat (BF 1. 100 - 11 (BF) =89 + 89/100=.89 + 89x 182 Ibs. (weight) = 189.1 (LBM) 2. 169.1 (LBM) x 10 = 1,691 calaries (RMR) B. 1,691 (RMR) x3 = 507.3 (CMR) 4. 1.691 +5073 = 2,198.3 calories (RMA2) 5. 2,198.3 + 600 = 2,798.3 calories (OM) a eee Jpo's body fat ie now 1%, which is betwean 20% ang 20%, so: 2,798.3 calories (CIM) ~ 279.83 calories (10% of CIM) = 2,518.47 Bound dovin to: 2,400 calories Joe needs to consume 2,400 calories daily to BEAST.on ome Inteesano tna gad Ae = not 2 fromm # macranutient perspective. in Bu ring how | 4 igi Bulk, you've mastered ealing 1 ‘Gifference is that you're | ‘goings ta aléulate between oe ane a8 Neo tne Bow) Beas: Caine Pan, Prose 12 "packed witncalores, so een i 9 percentegescems low, when you sooWthat percentage fo the massive suoply of foad, voll cant Fest easy knowing that joure eltingiotsand els of eventing + said, theresa reason you're eating 50 percent percentcarbonydrates, Carbs ir body's preferred source of fuel, When they're low. your body will look Jef Sources for ener, inclusing protein. both from your diet and your muscle. 10 yepeat, in the ‘absence of promer ‘nutrition, your body will Dreak dow its bv cles andi convert them oped em Regarding the 25 percent protein, the nation thet you need topilean massive ‘amounts of protein fo build mass deesn'i make sense. The human body ‘can only use se much protem ata time for buileing and repairing ils varrous ‘systems, including muscle. Beyond ir body converts Gietary protein to either eneray or bady fat just not as effectively as i converts ears. “The amouit of protein a person should eat varies, and its certai a higher nuinber for bodybuliders, who are constantly breaking down Build and Bu[Because the calorie cefet ist tao severe and because there ate - stili some cards in the plan, the breaking down af muscle for fuel, a5, mentioned above, should be minimal, but it will happen to some degtee. Don't ory about this t00 much. I's something al bodybuilders have | ‘contend with when in a shredding stage. Keep in mind that the Beast Phase is extreme. Especially if you're tring ta. ‘maintain a buff physidue, low balling carbs for prolonged periods will only inhibityour performance and break down muscles, so make sure to keep‘The Body Beest Portion Charts Hore’s where we address exactly what you'll elt, You hiiow how many catorles You need and which phase you're going to be In, 80 simply maten thos ee ees THE BUILD AND BULK PHASES: 25/50/25 Co Roe one CeO On ay want {6 recalculate your Galories between tees two Phases. This means you might switer oO en Oe ne meee nn eo kA AC) On em COR Tee ee Rue eee gs 4,400 calories 2,000 calories. Portions 2;800 calories Portions 4,600 calories Portions Portions tach 5 Starches: 7 Stavche e Starches 10 vies cf Prcteh Uauids: 2 Legumes or Protein Lauds: 4 Legumes 0 Protein Ligue: 5 ‘egumes or Protein Liquids: 6 Woyetables or Balanced Liquids: 4 Vegetables or Bolenced Liquids: 6 owotables or Balanced Liquids: Vegetaoles of Balanced Liquids: 10 Fults or Garb Liquids: 5 Fruits or Carb Liquids: ats or Carb Liguids a Protein 9 Proteins: Proteins: 23 Favs 4 Fas: Fats Fas Hardcore Base Shi scoop, Hardcore Base Shake: Hardcore Bese Shake 4 scoop Hardeare Base Shake: uot Sh 2 sn000s. Fuel Shot Fuel Shot: fe 2.sc00ps Fuel Shot 2,200 calories Portions 3,000 calories 8,800 calories Portions 44,600 ealories Portions Siarones 5 Starches! & Starones 5 Starches rr [logumios of Protein Liquids: a Legumes or Protein Liquids: 4 Legumes o- Protein Liquids: 6 Legumes or Protein Liquids: c Woystabies or Balanced Liquids: 5 Voi 7 Veyetabies or Balanced Liquids: Vegetables or Belanved Liquids: 11 Fruits or Garb Liauids: 5 Fruits or Carb Liquids 7 Fils or Carb Licuias un Fruits or 62/0 1a Protein 1 Proteins: 14 Protons 18 Proteins: 24 Fat 5 Fats i Fa a Fats: 10 Hardoore Base Shake 1 scoop, Hertoore Base Stake: 4 scoot yleore Base Shake ‘scoop Hardcore Base Shake: 5000) Fe! Shot 2sc00ps, Fuel Shot 2 sc00r fie! Shot: 2.600098 Fuel sh 2 soap Portions. 3,200 calories Portions 4,000 calories Portions 4,800 calories Portions archos 6 Starches 8 Siren 9 Starche i umnes or Protein Liquids: 3 Legumes or Protein Liquds: Legumes or Protein Liquids: 6 Legumes or Protein Liquids: 5 btables or Balenced Liquids: 5 jegetables or Balehced Liquids: Voyetabies or Balanced Liquids: 9 Vegetables or Balanced Liquids: 41 tts oF Carb Liquid 9 Fruits or Carb Liqus: 2 Fults or Carb Liquids 1 Protein: 1¢ Protein: 20 Proteins: 26 Fets 7 Fas 9 Fate i Hardcore Base Shake: 4. scoop Hiandoore Base Shave 1 se009 Hardcore Base Shake: 4 sc00) Fuel Shot 2 scoop five! 8h 2.se00ps Fuel Shot 2 scoonk 2,600 calories Portions 3,400 calories Portions 4,200 calories Portions 5,000 calories Portions 7 arene Barone 10 Starones: 12 Logumos of Protein Liqulds 3 ine oF Prete La 4 Leguirios or Protein Liquids 6 Legumos of Protein Liquids ¢ Mpapaties or Balanced Liquid r niles oe Malanoed Liquid; 8 Voiotablos or Balanced Liquids: 40 Yowotublos or Balanced Liquids: A Tuts or Garb Lig 6 oe ai 0 Frits or Carb Liquids 2 Fruits or Corb Liquids 16 Proteins 1 uv Proteins: un Protein fi Hovdeore ta wk Fa Hardcore fase Shake 1 4c00p 2 scoopTHE BEAST PHASE: 40/30/30 1,800 calories Portions 2,600 calories Portions Starches: 7 Srarches: 2 Legumes or Protein Liaulds: 2 Legumes or Protein Liquids: 3 Vegetables or Balanced Liquids: 4 Vegetables or Balanced Liquids: 4 Fruits or Carb Liquids: a Fruits or Garb Liquids: 3 Proteins: 19 Proteins: 28 Fos: 2 Fats: 3 Hardcore Base Shake: scoop Hardcore Bese Shake L scoop Fuel Shot: 2.scoops Fuel Shot 2 s000p8 2,000 calories Portions 2,800 calories Portions Starches: t Starches: 2 Legumes or Protein Liquids: 3 Legumes or Protein Liquids: 3 Vegetables or Balanced Liquids: 4 Vegetables or Balanced Liquids: 5 Fruits of Carb Liquids: 1 Fruits or Carb Liquids! 4 Proteins: aa Proteins: at Fats: 2 Feats: 3 Hardcore Bese Shake: scoop Hardcore Base Shake: L scoop Fuel Shot 2 scoops. Fuel Shot 2 sc00ps 2,200 ealories Portions 3,000 calories Portions Starches: z ‘Sarohes pina Legumes of Protein Liquids: 3 Legumes or Protein Liquids: 3 Vegetables or Balanced Liquids: 4 Vegetables or Balanced Liguids: 5 Fruits or Caro Liquids: 2 Fruits or Carb Liquids! 5 Proteins: 23 Proteins: 3a Fats: 3 ots: 3 Hardcore Base Shake: 1.80009 Hardoore Base Shake: A.sco09 Fuel Shot 2 sca0ns Fuel Shot 2 sco09s 2,400 calories Portions 3,200 calories Portions Baarches: 1 Branches 2 Legumes or Protein Liquids: 3 Legumes or Protein Liquids: 4 Vegetables or Balanced Liquids: 4 Vegetables or Balanced Liuids: 5 Fruits or Carb Liquids: 3 Fruits or Gar Liquids: 5 Protein: 26 Proteins: 26 Fats 3 Fats: a Hardcore Base Shake: 1. scoop Hardeore Base Shake: scoop Fuel Shot 2 scoops Fuel Shot: 2 sooons 3,400 calories Starches: Legumes or Protein Lig \Vogetables or Balanced! Frlts or Carb Liquids: Proteins: Fate: Hardoore Base Shake: Fuel Shot: 3,600 calories Starches Legumes or Protein Lig Vegetables or Balanced Fruits or Carb Liquids: Proteins: Fats: Hardcore Base Shake: Fuel Shot 3,800 calories Buarches: Legumes or Protein Lig Vegetables or Balances Frits oF Carb Licuids Proteins: Fats: Hardoore Base Fuel Shot: 4,000 calories Starches: Legumes or Protein Lig Vegetables or Balance Fruit or Carb Liquids Proteins: Fats: Hardcore Base Shake Fuel SpotLivi: Liquids: Bucs: Louis: 3,400 calories Starches 3 Legumes of Protein Liquids: 4 Vegetables or Balanced Liquids: 5 Fruits oF Carb Liquids: 5 Proteins: 39 Fas 3 Hardcore Base Shake scoop Fuel Shot 2 scoops 3,800 calories Portions ‘Starches: Legumes or Protein Liquids: Vegetables or Balanced Liquids: Fruts or Carb Liquids! 5 Proteins 40 Fats 3 Hordoore Base Shake: 1 scoop 1 Shot 2 scoops 3,800 calories Portions Starches: aaa Legumes or Protein Liquids: 5 ‘Vegetables or Balanced Liquids: Fruits or Garo Liquids: 6 Proteins: 43 ats 3 Hardcore Base Snake! Ascoop Fuel Snot 2 scoops 4,000 calories Portions Starches: 3 Legumes or Protein Liquids: 5 Vegetables or Balanced Liquids: S Frits or Carb Liquids: 7 Proteins: 46 Fats: a Hardoore Base Shake: Fuel Shot 4,200 calories Starches: Legumes or Protein Liquids ‘Vegetables or Balanced Liquids: Fruits or Carb Liquids Proteins: Fats: Hardcore Base Shake: Fuel Shot ze Ea wbaaaw 4,400 calories Biarches: Legumes ot Protein Liquids: Vegetables or Balanced Liquids: Fits or Carb Liquids: Proteins Fats: Hardcore Base Shake: Fuel Spot 4,600 ealories ‘Starches Legumes or Protein Liquids: Vegetables or Balanced Liquids: Fruits or Garb Lcuids: Proteins: Feats Hardcore Base Shake: Fuel Shot 2 scoops 14,800 calories Siarches: Legumes or Protein Liquids: Vegetables or Balanced Ligulds: Fruits or Caro Liquids: Proteins 54 Fate: 3 Hardcore Base Shake: sca0p Fuel She 2 scoops“Many bodybuilders make the mistake of following the idiom of “Gat 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, ! 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.” —sagi Now let's get even more specific about the what of eating the Beast way. Here oul find ists of healthy, minimally processed, muscle-building foods for each of the Portions aullines in the last section. Once you've figured out how many of each af the portions you need, simply pull from the lists below. For example, if you're supposed to eat five protein portions, pick a combin of five foods ftom the Pratein Partion List to eat aver the course of the day. It's that simple. Ifyou need a lite help figuring out ways to do this, remember the recipe section starting an page 80 or try a Beast O-Matic Mass Gainer Shake on page 78. On the opposite page is an example of how someone eating 3,000 calories a day might spread out their portions. Keep in mind that this is just a suggestion, Feel {free to arrange your portions in the way that best suits your needs. spare Wea es } The Body Beast Eating Plan lacks soy-based foods like tofu and soy 1 milk, That’s because Sagi takes a hard anti-soy stance. He fe eee cece ean Po ‘metabolism, making it counterproductive to your Beastly goals. Breakfast | 3 Beasto- Matic (aguar) tunch | 2 Post Workout Snack Dinner | 3 Snack Total Portions ; it you'te detaiore you may notice thal you maintain a vat fr take @ couple pe computer A litle v 8 Furthermore, diffe minerals, and phy In any one nutrien Also, it makes eat_ A BULK PHASE 3,000-CALORIE SAMPLE MEAL PLAN Meal ideas 1 soning Goat Cus, Tomato, and Parsley Sant; ‘vile wheat Eg ui 1 cup etc tik ‘Shake: cp plan Greek yogi, 1 banana, 4p uot 1 kv 2 cup pineapple ce, 1372p este, 2 cup wate, ‘Leap ice bes 1 sening Tura Slo Sandwich, ep gancoDenas, 1 smal ope Se: 94cup wats, scp gape ite 1 2009 acne Bis Sake, 2 soos | ust Sho, 2 snops MAL Geatine 1 sein Poverty Weta 1 sng ol ret potatoes ‘49 sed an taratoes, 1 up iced rv cxcunbers, ‘eu cme gabaea bears, rinsed and rine 2 up es asa Sings Tue, Goat Chae, ‘ana roca Fl Ifyou're detaltorionted and take the time to double check your calorie and macronutsient levels, ‘you may notice that you won't hit the exact numbers every day. That's nothing to worry about. If ‘you maintain a varied diet, you'l hit the numbers on average over the course of the program, give ‘or take a couple percentage points. Keep in mind that your bedy may be @ machine, but it's not a ‘computer. A little variation is actually @ good thing because routine can lead to plateaus. Furthermore, different foods have different levels of amino acids, fatty acids, vitamins, minerals, and phytonutrients, Mixing up your food sources prevents you from being deficient Jn any one nutrient. Algo, it nakes eating more fun.Lhe Phd A mt STARCHES = CALORIES: 80 Food Lists tiie eer P Lun meen ay arley (cooked) mcs er oe CT (URC MAMee tee es cao 4 cup “ Comet ca Teron a) Buckwheat groats (kasha) IMac (ome ya tee ed cao) Hi (oer deeren eee n a meen ence aT EASINESS) FCSN re MeCN NT) ET Couscous, whole wheat (cooked) Pac Sar smn Pan ona Cems i Te Hominy, canned (drained) CMs r Cc WD Pancakes (whole wheat), Yvineh thick, 6inch diameter 1 pancake oc a rm ae ‘ eR arm Pita (whole wheat), inch damier oa en NCTE) PTTL POTENT TNC ON FT oe e om mn ar Quinoa (cooked) ae Rice, brown (cooked) Ta omen co a a ETc men Ea F Spolt, cooked Pc a t Ta Fennec aC Coron ET CT a 7 Exo Yam oF sweet potato oancy De eal GME we UAWes EO 60 5 TS ees See NS er ae rove Ison Sea uns aie eiri Per een rea meer orion ie TES ASNT PSOE eer ees race eI et cc a is, Deve es Remeron aT Mares i a ee TCL ice 2a SEnENeeT ES ene acto or mr oo coreVEGETABLES - CALORIES: 25 he portion eau Freaee MeeLN EMIT) - Foren) ETT re eT Soe Bares ca Eanes Pree Cee cere cc OMEN TT oc ECT Fen zs Ea ee cca ET pen Yoana FTO ren arte enc rerio EAM YO ei "4 cup cooked Or cup raw Carrots ano eee Cerner Te orc a eC ee Een Ieee, TT Eee es PATO os ae i Ke MERE TCT en Lettuce all Eeicna een eC 0 TT Fee Toe Okra Ese ec core eo or oe Fa oT Saud en ec Spinach NE ee ETAT Pa TCI Te Secteacicl e PA eee ee nce aaa Aa SAL Reals iene Parr cree ie ccna Iie 4 cu eects exe Etec Packs ondPROTEIN - CALORIES: 45 eres Ceiesretener te cr arn roast (chuck, rib, rump) sirloin, steak (flank, porterhouse, Fbone), tenderloin (cooked) ieee ee me aca eens eo a Sali endo halibut, salmon, tilapia, tuna, (cooked) pans Feet ae ONO SOS Ee eee Ewe Pascoe eu koa oieenaees co) Paes Poultry, skinless, fat trimmed: Cornish hen, recone sCa te ace uit) chicken or turkey (cooked) Paes eonneow as % cup E Scie aatonras Aira asst mos Sardines, canned, drained earns Sec uer acod scallops (cooked) Tuna: canned in water, drained Seem) Protein powder eee eee een neater ae ce NCE) FATS - CALORIES: 45 TNS eS ene tes i neo Pais ets Chia seeds arom Smee I) Pecuns ee cect) nee ar ec AT ary aT Poeieaerentsy Soest re ect oe oT ene ‘Seeds: flax, pumpkin, sunflower, sesame ao Rn rere ite crs (eect eee) Fe oem as) ae Cee erm ic i Cera Mc wa tore oc ry cers mmc iit atomPate eel Ueno) La) eerie) = era Fee eI 1 cup Ferenc am Shakeology Ee Tomo Py ee ae LSet Vt rere coo) Creer) Pec aa oe Feed cx ewes eee eR NT Se ie er aa eT Fetal By z= racy Tree Bae sonics CARB LIQUIDS - CALORIES: 60 eee emi) A Ores ac meCancel ma) Farner Tees EAGT a Feces act) ecco aT) Coe eee ’ % cup FREE CONDIMENTS (EAT ALL YOU WANT) Peete en eC Rees cr oe ec as Pee eens MN Ma aNutrient and Supplement re Timing Wen It comes <6 supplements. Basieally, the Key isto spread out your fecommends 8 meals ard 3 snacks, pk ut 261 3 fours Apart, I chit onsn't work for YOu, certainly make sul atleast 3 meals Goneraly speaking, the [ess you consume at ane time, the more effectively Your ody wil process it For exemple, oh average, the human body cat properly Process bout 30 grams of dietary oroteln ata time, Excess js converted to ner or fet. So f'you Nim al vounjprotein in1one mec, rest oft goes to wosta orversely, “you have sltls protein vith each teal, that means youre ctbatiny ® fheer-constant supply of cietary amino acids for your body to use It's also a good idea ta\keep your meals as balanced as possible, A nice mis f protein, carbs) and fat will facilftate slow digestion, keeping your blood iSuger levels steady, Here's a sample day, showing how you might time your calories and Supplements. It’s built around an afternoon workout, but you can put your workout wherever you like, as long as you follow the rules of Preworkout nutrition listed later in this section. Breakfast (walt 2 to hours) Beast-0-Matic Shake (see page 78) (wait 2 to 3 hours) Lunch (walt 2 to 3 hours) Workout (don't walt longer than 4 hour}, Postworkout Nutrition (see pase 71) (wait 2 to 3 hours) Dinner (walt 2 to 3 hours} ‘SnackPREWORKOUT NUTRITION CeO CMe CR eC} nergy Stores to get you through an hour of intense exercise, especially If you're eating at Beast levels. In fact, eating a bunch of food before working out can work against you. First, because digestion sends blood Oe UCC en keen Ona! do both at once can cause an inefficient use of your body's resources. SOR Ee UO aur er aCe RUN ce Recs Oona eet aires PCCM Cee oe Rune Me eee Re Ree eee meen cee Ne ted et eae eC One cee stay nom sre ek ene Oe em ec ke Notre nue acae Den eer eae ae ae ORO cece Coren ced Eee nace Ogee Coo. CO eC See rere reer tra Cee eee Rog a CU ‘a small glass of Beachbody Fuel Shot, or a hit of Ce gs are eC) Peary POSTWORKOUT NUTRITION The only time we don't suggest a balanced meal is post-training, Here you want to play up carbs and protein and minimize fat because your PO OMICS oF you gave your workout 110 percent, you'll have tapped your blood Bula ‘and muscle glycogen. Because of this, you'l be in an unusual situation See eae ere rn spike. Instead, they'll simply recharge depleted stores, Mee een nes No ot MOR Ree ee ec neuer mn mI SC ee eee C Mn ee oer esse ho eR st those carbs, getting to muscles fast and jump-starting the recovery proce Teena eet a cor may ee ge reat eens nn RC TF along with it. We suggest 2 scoops (10 g} during the Bulld and Bulk PIS Serene th Mtr aa? Cer Ou LCDs 2 scoops Fuel Shot + 1’scoop Hardcore Base Shake + Pree nn ewer eee hey Peer Sic) RM ee ree Me ol eee nn Rete see cee NM) POL LCL Lg f Pre eee ee Ons 1 scoop (5 g) M.A.X. Creatine + 1 cup water + Pr ns UF SNC PM one eM OR eI Pre el ora ncc aa RCM |SUPPLEMENTS Ce ca te ee ee eee ee Inner Beast. It would be great if you could do that entirely with whole, fresh foo ORO ese CIO nu Pe ie RRS Rese a nectar Pee ten ean eM ee eee ee een Te) Pe ee eee ee nner CR a es CoC Ree ae AT ene eee sea one oc Oy Ne cen er ee en ete eee ede ee Oe ena RC aoe ron Oa Sen Sere Moe ee ae es ea cen bunch of weird, conflicting flavors. Any bodybuilder who's ever tried adding a sc ree en Cu en cee Ecc ener age Beata a Sec ee, fee epee bacterin eegg cc er eau neniar Oe ci S : _Towfat, andes 200 aloes por soning,nt cantusea with ae. igoreo down the vals ‘ues You get nl flonal ee that « Pedant | bist ul ——— “Suma root, lsd known as Bradlian ginseng of para toda sch means or aN ‘poopie at the Amazon regi for generatons asa generat Cue ‘helping with: ‘ene#py, rejvvenation, aha sexual prowess. 70s sme esi ibe Russian seoret a5 nas purl to nelp with muscu argo ers sb en cng abou anabolic Serie Fobstonts a Win some insets and plants, Peve been stow { ee tics peace ee "steroids" H. yor steroid asa.name, e ‘side effects of steroids, sume sat tes, Ws curently on the Ward fe eee aa nia 1 substances” (on Soot means that i's ba ihineaome cis huane mits fisteraitety aYour goal may be to become 100 percent muscle, but I's a fact of physiology that your body is made up of as much as 75 percent water. With that in mind, hydration is key. Among other benefits, getting enough water helps keep your Joints hydrated, inhibit colds and flu, and flush toxins out of your system. All crucial for achieving Beastliness. ‘We recommend that you start hyerating right off the bat, with three giasses of wwator the first thing each morning. From there, keep things going with at least ‘three quarts of water a day. |We also recommend avoiding the toxins and chemicals that show up in our water supply hy sticking to purified water. Although there's an initial investment installing a filter (preferably a reverse-osmosis filter) In your home is the most ‘economical way to do this in the long term. But if you can’t swing either the cost of the logistics of a faucet filter, a flter pitcher that you keep in the fridge ig another good way to go. ‘About the only time to avoid water is while you're actually eating, because it can dilute the Hydrochloric acid in your stomach and hamper proper digestion. You mightalso reduce the amount af water you drink when you're prepping for & ‘competition or photo shoot, but that'll be explained in more detail later. Generally speaking. it’s almost always healthier to eat your calories rather than drinking them. For example, turning a whole apple into apple juice deoreases all luinds of nutrients, especialy the great fiber in the pe However, the bodybuilder’s diet is a Beast of a different nature. Eating 4,000-plus calories isa first-class challenge. You want your biceps to bulge, not your stomach! ‘$0 a fow liquid calories here and there might help to get the numbers tp, assuming \ou'se still making 4 point of consuming all the fiver you need from solid foods. Furthermore, there's the matter of the different fluids you add to your Beachbody Fuel Shot and Beachbody Hardcore Base Shake supplements, so you can make ‘them the way you like them. ‘The Liquids Portion Lists don’t sechnically play a tole in the official Body Beast ating Plan unless you're eating on the higher end of the calorie ccale, but if you want to replace a few solid foods with liquids, here's how. you want to di use it to replace: drink a Balanced & replace a vegeta a Carb liquid tke starch or Fruit which we haven't shortly. Lean be IF you want a fit Ifyou have to coup/mup/gless: goingte hurt we're talking 90» or two standard plain tea or of the sugars, and ereamers body and mess) substances. If off and focus might have a you want to be out hard andwsiology that up, assuming ig foods, Beachbody pale, but if you If you want-to drink 2 Protein Liouid like cow's mills, use itto replace a Legume Portion. Ifyou want to, drink a Balanced Liquid like hemp milk, use it to replace a vegetable portion. If you want to drink ‘a Catl liquid like apple julee, use it to replace a Starch or Fruit Portion. There’s also Shakeoloey, which we haven't discussed yet but will get 19 shortly, It ean be slotted into a few different areas. I you want @ ittle more guidance on drinking your calories, check out the Beast O Matic ‘on page 78. Iryou nave to ask If it's O, odds are you're going to drink coffee or booze whether we suggest it or rot, and frankly, the occasional ‘cup/mug/giass probably isn’t ‘going to hurt anything. OF course, we're talking no more than one fot two standard drinks a day and plain tea or coffee completely free of the sugars, artificial sweeteners, ‘and creamers that can toxify your body and mess with your results. That sald, Sagi doesn’t touch the stu‘T. so Ifyou truly want to exercise the Beast way, you'll take a break. Ifyou think about it, both ‘alcohol and caffeine are highly addictive substances. IF you can't take a few months ff and focus on eating super-cleanly, you ‘might have a problem. The only tings you want to be addicted to are working ‘out hard and feeling great!E AINE AKES Mass gainer shakes are a time-honored tradition in the bodybuilding world. They're ‘a quick, delicious way to make sure you're getting all the calories you need. The only problem is that many of the commorcial premixed mass gainers are filed with artificial additives and sweeteners, not to mention loads of chemicals. There's a healthier, more nutritious way to pack on calories. All you need are a few measuring utensils, a blender, 5 minutes, and the desire to get HUGE! IF you're super-observant, you may note that all Beast-O-Matic shakes satisty several protein and fruit portions. And if you're super-duper observant, you'll also note in the food lists that you can use ‘2 scoop servings of Beachbody Hardcore Base Shake to satisfy Pratein Portions and ¥ scoop servings of Beachbody Fuel Shot to satisfy Fruit Portions. The Beast-0-Matic is a great opportunity to do this. The two powders will blend flavorlessly into your shake, adding calories without adding taste or volume. BIG CAT SHAKES: 435 CALORIES Lion: 4 Protein + 2 Fruit +3 Fat + 4 to 4 cup water (optional) + 4 cup ice Tiger: 2 Protein + 4 Fruit + 4 Balanced or Carb Liquid + 4 Fat + 45 to 4 cup water (optional) + 2. cup Ice Jaguar: 2 Protein + 5 Fruit + 4 Fat + % to 4 cup water (optional) + 4 cup ice BEAR SHAKES: 615 CALORIES Grizzly: 5 Protein + 5 Fruit + 2 Fat + ¥4 to 4 cup water (optional) + 4 cup ice Polar: 4 Protein + 3 Fruit + 4 Protein Liquid + 3 Fat + ¥4to 1 cup water (optional) + 4. cup ice Brown: 4 Protein + 5 Fruit + 3 Fat + 42 to 4 cup water (optional) + 1 cup ice RHINO SHAKE: 895 CALORIES 4 Protein + 4 Fruit + 2 Protein Liquid + 5 Fat + 4 cup iceBreakfast POWER GRANOLA (Makes 1 serving) Total Time: S min. PropTime: Simin. Cooking Time: None This high-protein granola, flavored with cinnamon, is delicious with almond milk and fresh blueberries. + Ys cup old-fashioned rolled oats + tablespoon chopped walnuts + 2 teaspoons pumpkin seeds, without shells + 1 tablespoon raisins + 1 dash ground cinnamon = ¥ scoop Beachbody Hardcore Base Shake + % cup unsweetened almond milk BEAST! + 1% cup fresh blueberries (optional) (Makes 23 4. Place oats in medium serving bowl; top ‘Total Time ‘with walnuts, pumpkin seeds, raisins, Prep Tims tinnamon, and Hardcore Base Shake. Cooking 2. Top with blueberries and serve with almond milk Healthy banana a SAGIS TIP: Make 10 savings with the frst 6 ingredients; mix well and store in airtight ziplock i f bags for future use. Serve with your favorite rill Gases and fresh fruit. + 94 cup) _ + tcupy 2stancn Leruit 2 protein 1% FAT neat for 20 Gover until ready PLAIN QUINOA (Makes 8 servings, ¥4 cup each) Total Time: 27 min. Prep Time: 7 min, Cooking Time: 20 min + 2cup quinoa + 2.cups cold water + Sea salt and ground black pepper (optional) 4. Rinse quinoa thoroughly 2. Combine quinoa, water, salt, and pepper in medium saucepan and bring ‘to a boll over high heat. 4. Reduce heat to maintain a gentle bol ‘0904, covered, for 15 minutes, or until all water has been absorbed. 4, Remove pan from heat and let quinoa rost, covered, for 5 minutes. 5. Fluff with a fork and serve. starch NUTRITIONAL INFORMATION (per serving Calories: 78 / Fat: Lg / Saturated Fat:0 8 Cholesterol: Omg / Sodium 3 mg Ccarboryrate: 14 g / Fiber 1g / Sugar Og Protein: 3¢ BROWN RICE (Makes 8 servings, %4 cup each) Total Time: 67 min. Prep Time: 12min. Cooking Time: 55min + 1. cup uncooked brown tice + 2 cups cold water + Sea salt and ground black pepper (optional) 4, Combine rice, water, salt, and pepper in medium saucepan over high heat ‘and ring to a boil 9. Reduce heat to maintain a gentle bol ‘cook, covered, for 50 minutes. Keep covered the entire time or the rice will not cook evenly 3. Remove pan from heat and let rice rest, covered, for 10 minutes. Do not remove lid 4, Fluff with a fork and serve. AstarcH [NUTRITIONAL INFORMATION (per servings: Calories: 86 / Fat 1g / Saturated Fat Og CCholestero 0 mg / Sodium: me Caroohydrate: 18g / Fiber. 1g / Sugar:0 g Protein: 2gWHOLE-GRAIN PASTA (Makes 8 servings, 4 cup each) Total Time: 16 min, Prep Time: 5 min. Cooking Time: 44min. + 4 quarts (46 cups) water + 4 pound whole-grain of whole: wheat pasta + Sea salt (optional) 1. Place water in a large saucepan. Add salt if desired. Place over high heat and bring to a rolling boil 2. Add pasta gradually and bring back toa bol. Stir frequently to prevent from sticking 3. Cook for 10 to 414 minutes or until al dente (fir to the bit). Do not overcook; otherwise it will become too mushy. 2% staRcH [NUTRITIONAL INFORMATION (per serving: Calories: 197 / Fatit.g / Saturated Fat: 0 Chotestero Omg, Soaium:5 mg Carpolyrate: 43g / Fiber Og / Sugar Og Protein: 8sseucepan. Add erhigh heat oil bring back fo prevent WHOLE BAKED SWEET POTATOES (Makes 4 servings, 4 potato each) Total Time: 50 min. Prep Time: 5 min. Cooking Time: 45min. + 4 medium sweet potatoes, equal insize + 4 teaspoon extra-virgin olive oil + Sea salt (optional) + Paprika (optional) 1. Scrub sweet potatoes; brush each evenly with ol. 2. Arrange potatoes on oven rack and bake at 450" F for 35 to 45, minutes, or until forktender. ‘8, Remove from oven and pierce with a fork to let steam out. Cut a 1%-Inch cross in the center of each potato, Sprinkle with salt and paprika if desired, AstarcH [NUTRITIONAL INFORMATION (per servings: Calories: 115 / Fat-1g / Saturated Fat: Og Choleste:O me, / Sodium: 280 mg Carbohydrate: 24 g / Fiber: 4g / Sugar: 13g Protein: 26 LENTILS (Makes 6 servings, ¥ cup each) Total Time: 30 min. Prep Time: 5 min. Cooking Time: 25 min. + cup brown lentils + 494 cups water + Sea salt and ground black pepper to taste (optional) 1. Sort through lentils to make sure thre are no small stones. Rinse lentils in colander under cool water. 2. In a medium saucepan, bring water, salt, and pepper to a boll over high heat; add lentils 8. Bring back to a boil cover and reduce heat to maintain a gentle boil; ‘000k for 20 minutes or until lentils are tender. LLecume [NUTRITIONAL INFORMATION (per serving: Calories: 113 / Fat: Og / Saturated Fat: Og Cholestewt Omg / Sodium: 2 me Carbohycrae 19 g / Fiber: 10g / Sugar: 1g Protein: 8gHomemade Seasoning Blends (for meats, poultry, and fish) Combine and mix well. Use as a rub for roasting or grilling chicken, meat, or fish, or use for spicing up ground chicken, turkey, or beef. Store in an airtight container and use to flavor most savory foods! All-Purpose Blend: Mexican Blend: Tsp. smoked paprika 4. Tosp. chili powder Tbsp. ground black pepper ¥_ tsp. garlic powder ‘sp. sea salt Yi tsp. dried oregano Tosp. dry mustard powder 484 tsp. ground cumin Tosp. onion powder 1 tsp. sea salt tsp. garlic powder 4 tsp. ground black pepper Tosp. finely minced lemon zest Italian Blend: Beast Blend: Tosp. crushed dried parsley tsp. dried leaf thyme ‘sp. dried onion flakes tsp. ground paprika ‘sp. crushed dried basil tsp. onion powder tsp. ground oregano tsp. garlic powder tsp. ground thyme tsp. sea salt tsp. garlic powder tsp. ground black pepper tsp. sea salt tsp. ground cayenne pepper tsp. black pepper tsp. dried leaf oregano tsp. ground cumin tsp. ground nutmegThe : ee See Food Diet ow When trying to bulk up, many bodybuilders simply eat any food they can get their hands on. It doesn't matter to thom if it's from a fast-ood restaurant, a gas station, oF an allyou-carveat pasta bar; they simply stuff their body with calories. This will work—but at a cost. If you've seen a lot of big guys during their off-season they don't look cut, or necessarily even fit. Oftentimes you'd mistake them for fat—and they certainly aren't as healthy as they could be. Extreme dieting (sometimes aided by drugs) gets these guys to fighting weight, but Sagi believes that a more tactical approach Is more effective, not to mention better for you. You see, Sagi doesn't believe in eating fast food. Period. He severely restricts his convenience and junk foods, even during the offseason. However, since we believe in doing whatever it takes to get you fit, we're providing guidelines for those of you who can't make a full commitment to healthy eating, or who might need some time to adjust and transform your diet. But lets got one thing clear: If you want to look like Sag}, you'll eventually need to ditch the junk. Why? First off, it's bad for you. But more importantly, when you eat fast food, there's no way to know exactly what you're eating, For example, the USDA’s requirement for something to be called "meat” is that it contains 40 percent actual meat. In other words, there's a good chance that 60 percent of that burger patty you're eating is, well, a meatless mystery. Refined flour oe eres egos eens oe meee coe es) Tete ane eo! ficial colors rte Doesn't sound too Beastly, does it? (At least not the good kind of Beastly!) That sald, some Of you are going to eat fast food anyway. Many nutrition plans offer specific strategies for doing this, telling you to replace one food item with another. For example, they tell you to eat a grilled chicken sandwich in lleu of a hamburger. We're not going to bother, considering that the primary logic for that strategy would be to reduce calories. For the Body Beast Build and Bulk Phases, we're trying to increase calories, meaning we can ‘make calorically dense but nutrient-sparse food work if we need to. That's the upside.‘The downside is that when you eat fast food, you're getting poor-quality refined carbs, denatured protein, and oxidized fat. And whatever vitamins, minerals, and phytonutrients are ‘here are of even worse quality, if they're present at all, Sof you do eat fast food, make'sure the rest of your day is filled with super-clean, nutritious eating to make up forit Buti this & your only option for now, do what you gotta do. Just continually try to improve your ‘let. Even iit litte by litte, try and eliminate fast food from your diet. As you do, you'll feet your workouts get better and your recovery faster. If you want to look like a Beast, you've got to eat like one. And Beasts don't do drive through Here's 2 fast food nutritional “work-around” designed for the first two Phases, Build and Bulk. When you get to the third Phase, Beast, there's simply no place for fast food. You're supposed tobe eating a smaller amount of high-quality foods so you can drop fat and make those ‘muscles pop. A mass-produced burger and frles will sabotage your efforts. So drive past the: drive-through and keep reminding yourself that no one you've ever seen in Muscle & Fitness eats fast food... . and neither should you. To figure out how a fast food meal fits into the Body Beast Eating Plan, take the following steps: 4. Tally up your calories. Most fast food restaurants provide nutrition facts on request 2. Consider that most fast food meals, be they burgers, pizza, or burritos. average 40 percent fat, 40 percent carbohydrates, and 20 percont protein. Yes, there can be variations, but considering that several fast food companies have been slapped on. ‘the wrist by regulators about what's aclually in their food, there's little use trying to perfect a diet based on it 3. To figure out how many Fat Portions you ate, multiply your total meal's calories by 4. Then divide that number by 45 (the amount of calories in one fat portion). That's how: ‘many Fat Portions you're consuming. 4. To figure out now many Starch Portions you ate, multiply your total meal calories by 4. Then divide that number by 80 (the amount of calories in one starch portion). That's how many Starch Portions you're consuming. 5. To figure out how many Protein Portions you ate, divide your total meal calories by 2. Then divide that number by 45 (the amount of calories in one protein portion). That how many Protein Portions you're consuming. Here are three examples of 1,200 calorie-meals, Fast-Food-Nation style: * One carnitas burrito * One deluxe burger and one large order of fries * Three slices of pepperoni pizza And here’s how that works into the Body Beast Eating Plan: 1,200 calories x .4 = 480 calories / 45 calories = 1072 fat portions 1,200 calories x .4 = 480 calories / 80 calories = 6 starch portions 1,200 calories x .2 = 240 calories / 45 calories = 5 protein portionsPerec nt nee Set ee eee st calories, but you don’t want to cut nutrition. While we've included itn the logy to cover a wider swath of portions, one Ed aes eee tac Pa 1. scoop Shakeology = 2 protein portions + 4 fruit portion Werner Runa aig Cena ee cue Unset) Pee Peer ee a eee) ALMOND PARADISE (Makes 4 serving) ‘L.cup unsweetened almond milk. + tablespoon natural almond butter + A scoop Tropical Strawberry Shakeology + Acup ice 4. Add almond milk, almond butter, Shakeology and ice to blender; cover: blend until smooth, 2. Serve immediately. Yastarch 1 Fruit 2 PROTEIN 2 FAT NUTRITIONAL INFORMATION (per serving: Calories: 296 /Fat: 13 ¢/ Saturated Fat: 1g Cholesterol: 10 mg / Sodium: 251 mg Carbohydrate: 25 g / Fiber: 7 g/ Sugar: Ut g Protein: 29.6 Tee ee acd Soe Perret) jaurant. Here are a couple of ideas for you BERRY BANANA (Makes 4 serving) + 4. cup unsweetened almond milk. + 4. scoop Chocolate Shakeology + cup fresh or frozen raspberries + medium banana + Acup ice 1. Add water, Shakeology, raspberries, banana, and ice to blender; cover; blend until smooth, 2. Serve immediately. Ya staRCH 2 FRUITS 1 VEGETABLE 2 PROTEIN NUTRITIONAL INFORMATION (per serving Calories: 327 / Fat: 5 g / Saturated Fat: 0 ¢ (Cholesterol: 15 mg / Soalum: 282 mg Carbohydrate: 53.4 / Fiber: 11. g/ Sugar: 26 2 Protein: 24 ¢_ . How to Prep fora Competition or | ee do) oe) ele) The diet plan phases are to help you get the mast out of your workouts and ha Sk gles ae el eet pelo ak eli ee a ee seule iy as ee emcees er | esc aes ee eee a esponse through your sodium/water consumption, so when you deplete sodiuny at a the end of the week, your body koops flushing excess water. Restricted carbolyydtete Oe ee er ee eee tad 3 eat en ee ere ta Prrrierimnencetarte ecumenism ei wil sutfer tke mad, You won't want to dot longer than & lal out hete| betalse eee ee eee cae nen etn arr re te a oor Ce Same Oe ee ea AU Se ee eee ee ag ee neha We) Se eee eee ae tee ue: | : THE COMPETITION PLAN Oe Ne een tae mea oc Rie ees aes eee Sy ee Meso ese ee a rere ae ENERO Cra) eee ert cartes Seen Serer reed ee ie Cee eae Cr OSes Oe eee ee See eee) calories, depending on your size Oe eeeaecd Se Ree eae eee Airey See Cua) eo ee tee ee eee er ns Sexe eR eae Cee cbs DL See eer Bec eer eae Conese Seer aca Sexe xon eee in Cee tes ay SC ee te Oe re ted pac Olea ented Nee Bee en Secu re Pe neue ee ee meee * Drink 4 gallon of water Seno e nee Te Peso eae rey Se ao Coa OT eee eo) emg Cetra mT Ro ate Set ened ereeer mene net cg Sey eee nny erences + Keep some low-glycemic carbs on Tee eo) OS eee a Pr] Ss eae ca eu RaMaintaining Pas temst-tot4 F ‘So jalive finished Hody Beast. You're looking (and feclinei awesome. You've built mass. You've shredded fai. You've flopored your insides wit) all kinds of healtiy. Palanced nutrition. and your outsides with haré work, Now what? The answer's simple. Sag still tans hard, anc! you should too, Let's face i Being: 4@ Beast takes commitment. But the egol hing is that's a lot easier to maintain size than itis to Build i. How often you train s a matter of how you tain. Sometimes: 2 you can maintain cn a couple af hard workouts per week: sometimesit takes mor. y “all mainly a matter of what you consider maintenance to be. Short break in ‘your training:are fine: As lang.as yaui don't slack off for lang periods of time, anything you've fost you'll gain back quickly. But basically you're in this game for lite. After ail once you become Beast, why would youl ever eve i up? Pee a) C / etree neice eno eta calculations (continue to recalculate every few months) and continue following the Eee tt Cee Aur A calculating calories, only use the fitst 5 steps of the calculation on page 48-the eee tee nT Ly : eM CA an an Cee ue ue ec) DeoreHow to track your transformation. Body Beast is all about building muscle and getting ripped. And the best way to see your body get huge is to document your transformation eee ae ee ci ra Perro ete recast tan rd SPECS men you ean track your progress. Avoid wearing See iets area Sores Ce uence ecu et ae oe boas flex muscle pose) afew sess (ams 2 Rest ee hen ee ee ace eee) eee | (high auaiy) Pea eazcy eee nc) Eoeamecont semnrentrnt tr) eee Ano ce Soe ’Measure your success. BEFORE BODY BEAST (DATE) et My “BEFORE” WEIGHT MY “AFTER” WEIGHT RECORD “BEFORE” STATS TOTAL INCHES. were RECORD “AFTER” STATS TOTALINCHES. weletrWhat is a Beast? EOC BCU ME stem attr eee When you have purpose, you have more strength, power, ability, and tools with which to tackle everyday life. Of course, with this program, you'll get bigger and stronger on the outside, but I believe your POET COA mutes Tt a teed spirit, confidence, security, and overall inner peace will be a reflection of your outer strength. When you believe in your POR Ca CnC a Clan ete You may be skeptical. That's okay. Many of my clients have said to me, “Sagi, I didn’t believe this was possible.” I'm here to tell you this works. I've seen the results again and again. Trust this program. You can be a Beast! ee Lt Peer tt