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Beast Phase - Not enough time to cut the fat I gained
All;

I am on week 2 of Beast, and I see no way I will have shaved off all that fat I gained during the previous phases. I am concerned since the plan says do not continue Beast for more than 4 weeks.

Is it referring to the calories or macros or both? I could use some help on how to continue a cut. However, I do NOT want to burn off muscle that I gained, as I will have wasted all this time.

Thanks in advance
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RE: Beast Phase - Not enough time to cut the fat I gained
10/25/12 5:29 PM as a reply to bnurick.
I was thinking the same thing about 2 weeks into the beast phase also. Then I took off about 5 days to let a shoulder issue heal up then I restarted the beast phase with a modified plan. I think the break was needed even if I didn't have a sore shoulder.

I started doing a short routine first thing in the morning before eating anything. (as well as the beast workout in the evening) It consists of a few minutes of light stretches then a set of pull-ups, then a mile of interval running. Depending on what workout I did the night before I would also do a 10 min kettle bell circuit, usually every other day. Then I wouldn't eat for about 30 min then have a protein shake while getting ready for work then eat a light breakfast. I am also having a protein shake after the evening workout.

I lost more fat in the first 5 days of that than I did doing the beast without the morning circuit. Maybe the rest is all I needed or the morning workouts help bump up my metabolism. Either way its helping me.
I am still going up in weights even with the lighter calorie diet so I don't think I am loosing strength or size.

Good luck.

Oh by the way, running the morning after bulk legs is a killer but I found it loosened me up and I am not as sore from it.
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RE: Beast Phase - Not enough time to cut the fat I gained
10/26/12 4:54 AM as a reply to bnurick.
bnurick:
All;

I am on week 2 of Beast, and I see no way I will have shaved off all that fat I gained during the previous phases. I am concerned since the plan says do not continue Beast for more than 4 weeks.

Is it referring to the calories or macros or both? I could use some help on how to continue a cut. However, I do NOT want to burn off muscle that I gained, as I will have wasted all this time.

Thanks in advance
The structure of Beast Phase, in terms of diet (substantial caloric deficit) and workout programming (a return to the longer and potentially more taxing Build Workouts for 2/4 weeks) leaves one exposed to potential overtraining fatigue if carried for more than 4 weeks. Remember - this is coming at the tail end of a rigorous ~8 weeks of 6 day/week resistance training.

It's very easy to fall into the trap of excessively modifying programming in an effort to "ramp up" the intensity by adding cardio, cutting calories further, etc. This can work for some (like smick); but for others, it can start a downward spiral of fatigue, overtraining, and loss of the positive gains from the past months of work.

I would recommend completing this round as per the program outlined. Afterward, take a week or two for deloading - either a) try a few workouts from a different program at reduced intensity, or (even better) b) a week or two of Body Beast workouts at 50-60% of the weight used when you completed the program. This allows the motor pathways which complete the movements to remain freshly trained so that movement efficiency is not changed, all while easing the loading imposed on the body's muscular systems to permit a more optimal program of active recovery.

After the deload period, begin another round of Body Beast (Lean), but modify the diet plan to eliminate (or reduce) the caloric surplus during the first two phases. Maintain the same workout intensity (and continue to strive for increasing the loading for the larger multi-joint compound movements on a weekly/semi-weekly basis).

You could also consider a more sophisticated dietary protocol such as some form of IF (intermittent fasting which can be very effective in reducing bodyfat while supporting lean muscle gain). If you scroll back through past threads on this board, there have been several threads on IF - you can also message me if you'd like more info.
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RE: Beast Phase - Not enough time to cut the fat I gained
10/26/12 5:12 AM as a reply to bnurick.
I just finished round 1 of body beast. I was up 9# and cut with a high protien diet with Intermittent fasting during the beast phase I ended up plus five and dropped from 10% bf before BB and ended up at 8.5%. Checkout Team Ripped IF on Facebook lots of good information.
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RE: Beast Phase - Not enough time to cut the fat I gained
10/26/12 7:01 AM as a reply to GeoGuy.
GeoGuy:
I just finished round 1 of body beast. I was up 9# and cut with a high protien diet with Intermittent fasting during the beast phase I ended up plus five and dropped from 10% bf before BB and ended up at 8.5%. Checkout Team Ripped IF on Facebook lots of good information.
Could you forward me a link to that facebook group?
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RE: Beast Phase - Not enough time to cut the fat I gained
10/26/12 1:52 PM as a reply to bnurick.
Yea, I did some searching on the IF, but I haven't really gotten a sense how to apply it.

Once a week?
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RE: Beast Phase - Not enough time to cut the fat I gained
11/11/12 4:45 PM as a reply to CoachMikeSmith.
Sorry for the delayed response. Get on Facebook and type in team ripped IF.
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RE: Beast Phase - Not enough time to cut the fat I gained
11/12/12 12:09 PM as a reply to GeoGuy.
I don't see why everyone is complaining of fat in Body Beast. Yeah I got some pudge but is is straight melting off in just 3 weeks on the Beat Phase! I followed the Beast recommendation on calories and macros and I am on the Competition Plan for my final (3rd) week of the Beast Phase. I'm not even doing extra cardio, just eating smart, and the fat is coming off. Going from 4000 calories to 2400 the first two weeks of the Beast Phase had my body looking for sources of energy and it chose fat based on the Beast Macros.

Body Beast Transformation.

I will update my Body Beast Transformation above with my final day 90 photos at the end of this week. I'm loving the mental challenge the Competition Plan requires by the way...good stuff!

Keep pushing the weight!

Robert Broussard
Dedicated Republic
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