, 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