Guide - Team Beachbody

QUICKSTART GUIDE
Congratulations on ordering Body Beast®
and making the decision to transform your body in just 90 days.
We know you’re excited to get going right away, so here are
4 quick steps to help you get started.
Step 1
Use the Transformation Tracker and social media. Take your “before”
pictures and record your measurements on page 87 along with any
other information you have. And don’t forget social media (#BodyBeast)
to share your transformation with the Beast community. Sharing your
amazing progress with others over the next 90 days will be inspiring.
Step 2
Visit BodyBeastWorksheets.com to download your free worksheets, and
follow the instructions in your Beast app email confirmation on how to
access your free web app right from your smartphone or tablet.
Step 3
Watch the BEAST BASICS video for a quick overview of what to
expect over the next 90 days, and confirm that you have all the
necessary equipment and supplements so you’ll get the best results.
Step 4
Get motivation by surrounding yourself with supportive people.
Beachbody ® has an entire online community who are accessible to you
24 hours a day. You’ll find experts there to answer your questions,
peer support, trainer chats, and newsletters full of invaluable
fitness and nutrition tips to help you on your journey.
Just go to TeamBeachbody.com to get started.
FOR BEST RESULTS, READ THE ENTIRE BOOK OF BEAST.
Letter from Sagi
Welcome to Body Beast! My name is Sagi Kalev, and for the next 90 days,
I am your trainer. In front of you is a program that will help you transform your
physique beyond anything you thought possible. Body Beast is about one thing,
transformation, both inside and out. It worked for me, and it will work for you too.
Growing up, I was the skinny kid that got picked on and struggled to fit in. Then one
day I walked in the gym and it changed my life. The walls were covered in posters of
Arnold, Franco Columbu, Steve Reeves, and Charles Atlas. I had no idea how, but I
was determined that one day I’d look like they did, and I was going to do whatever it
took to do it. Starting that day, I read everything I could get my hands on and asked
as many questions as I could. I began to train, and train hard. Eventually, I went to
a university and studied physical education and nutrition. And through the entire
process, I fell more and more in love with bodybuilding.
Bodybuilding taught me how to believe in myself. It taught me discipline, character,
work ethic, and persistence. And the best part is it can do the same for you. I know,
because I’ve helped people just like you fulfill their dreams. I’ve climbed the
seemingly insurmountable mountain called bodybuilding, and now I want to take
you on the same journey. But for you to climb this mountain, you really need to want
it. Bad. If you have a true desire to change, you can make this happen. Just like I did.
When your body functions the way it’s meant to, everything in life gets easier.
With the proper nutrition, intense exercise, and essential supplementation,
your body has no option but to change. If you’re looking to transform, both inside
and out, this is the 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!
Table of Contents
2
MEET YOUR TRAINER: SAGI KALEV
3
WHAT IS BODY BEAST?
9
THE PROGRAM
12
THE WORKOUTS
18
SAFETY
20
THE BODY BEAST EATING PLAN
22
HOW TO EAT LIKE A BEAST
26
BEAST CALORIE CALCULATOR
29
THE BODY BEAST PHASES
30
THE BODY BEAST PORTION CHARTS
36
BODY BEAST FOOD LISTS
46
BEACHBODY SUPPLEMENTS
50
DRINKING LIKE A BEAST
52
THE BEAST-O-MATIC SHAKES
53
BODY BEAST RECIPES
54
BREAKFAST
60
LUNCH AND DINNER
72
SNACKS
76
BODY BEAST BASIC COOKING
80
HOMEMADE SEASONING BLENDS
82
COMPETITIONS AND PHOTO SHOOTS
85
MAINTAINING THE BEAST
92
BEACHBODY SUPPORT TOOLS
1
Sagi started his fitness journey over 25 years ago, back home
in Israel, and made his mark in the industry by earning the
coveted title of Mr. Israel—TWICE! But Sagi is more than a big,
buff guy. He’s one heck of a brainiac too. Not only does he
hold a degree in physical education with a minor in nutrition
from the University of Central Florida, Sagi’s a clinical
nutritionist as well as a functional medicine practitioner.
After graduating from college,
Sagi pursued a fitness modeling
and acting career. He's competed
and won numerous bodybuilding
competitions and titles. He’s also
appeared on the cover of Men’s
Workout, Iron Man, and Muscle
& Fitness magazines, as well as
several other publications.
In 2003, after many years of modeling
and entering bodybuilding shows,
Sagi decided to change his focus
to personal training and working
with people of all ages to help
them get healthy and achieve
excellent physical condition.
His extensive fitness knowledge,
combined with his training in
nutrition and functional medicine,
have helped him turn countless
lives around. He works tirelessly
until his clients get results, internally
and externally, causing at least
one ecstatic client to refer to him
as “an angel with biceps.”
2
What
hat is
Body Beast?
The 12 workouts (and three optional workouts) and in-depth nutrition plan that make
up Body Beast represent Sagi’s years of research in the field of bodybuilding and
personal training. By combining the science of hypertrophy (muscle growth) with years
of personal trial and error, Sagi has created a program that will help you get results
beyond what you’ve ever imagined possible. If you’re looking to transform your body,
you’ve come to the right place. By taking the best of old-school bodybuilding and
merging it with a breakthrough in sports science called Dynamic Set Training®, Body
Beast will transform your body quickly. This isn’t your grandfather’s weight training
program. In Beast, you’ll use Single Sets, Super Sets, Giant Sets, Progressive Sets,
Drop Sets, Tempo Sets, and more to exhaust the muscle and recruit more muscle fiber.
Even if you’ve done similar exercises before, you've never done them quite like this.
And best of all, you can do it all without needing to own an Olympic weight set, and
without even leaving your living room. If you follow the Book of Beast and push yourself
hard, your body will have no choice but to change. And quickly!
“If you want the kind of results
you’re capable of, you have to push
yourself . . . hard. You have to be
willing to do whatever it takes.”
—Sagi
WHAT WILL IT TAKE?
Dedication. If you want to be a Beast, up to an hour a day of grueling exercise is only
the beginning. Yes, you’re going to have to be dedicated to giving everything you have
during that hour, but there are 23 more hours in your day, and they’ll make or break your
results. If you want to be a Beast, you have to live like one all day long, including workouts,
nutrition, supplementation, and rest.
The 12 workouts have been designed to push you to your limits. This means that you’ll
often work to failure. This doesn’t mean your workout will be a complete bust, but that
you won’t be able to do one more repetition in a set, because you’ve worked so hard and
lifted so heavy. This is how to stimulate change. If something feels easy, you may need to
lift more weight or be more specific about your form. Don’t allow momentum or improper
mechanics to help you move the weight along. It could eventually lead to injury.
3
“ I’ve trained, sweated, puked, tried, erred, competed,
lost, and won. What I’ve learned through it all is that
it was all up to me. We all face barriers, but it’s up
to us to decide how we face them. I’ve survived the
military, called my car home, had no money, and lived
on nothing but tuna and beans. My success came from
the fact that I never let go of my passion, and I was
willing to work hard. How hard are you willing to
work and how bad do you want it? ”
—Sagi
4
Being dedicated to nutrition is just as important as the workouts. To get the most out of
your hard work, you’ll need to eat clean, unprocessed, healthy food, in the appropriate
macronutrient ratios.
Macronutrients are the protein, carbohydrates, and fat that make up all food. When you’re
doing Body Beast, you’ll need enough protein to rebuild muscle and help stabilize blood
sugar. You’ll need enough carbohydrates to supply energy for your workouts and help
support recovery. And you’ll need enough fat to keep your body functioning properly.
Following the nutritional plan precisely will help you do all this, but getting enough
macronutrients throughout the day can be challenging even for the full-time bodybuilder.
This is where supplementation comes in.
Dedication to taking the right supplements can be challenging for everyone. There are so
many options out there. But one of the easiest ways to get the calories and nutrients you
need is to supplement your diet, and Beachbody has formulated a line of supplements
6
that can help you change fast. More importantly, these supplements
won’t add harmful
chemicals and toxins to your system; they’re your insurance plan that you’re getting
everything you need to build muscle and stay healthy. Don’t have supplements?
Contact your Team Beachbody ® Coach or go to Beachbody.com for more details.
Do you have the dedication to do whatever it takes?
5
WHAT DO YOU NEED?
As the first bodybuilding program of its kind, Body Beast doesn’t require a squat
rack or an Olympic weight set. This program was designed to be done at home. With
that said, if you’re going to transform your body, you’ll need to invest in some type of
equipment. Here are the pieces of equipment used in Body Beast.
Dumbbells: Dumbbells are the basis of all resistance
training. In the Beast workouts, you’ll see everything from a
10-pound to a 70-pound dumbbell, and although Dynamic Set
Training will minimize the amount of weight you need, you’ll
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 (optional) : Resistance bands provide up to 100
pounds of resistance, and work amazingly well as an
inexpensive substitute for dumbbells. If dumbbells are
too expensive for your budget, bands are a good way to
get started. When used with the door attachment, bands
also provide a great alternative to pull-ups. If bands are
your current option, go ahead and get started. They work,
and they work well.
EZ Curl Bar (optional): The EZ Curl Bar has variable handgrips
and a spring-collar system, making it comfortable, convenient,
and easy to use. It’ll also allow you to do more complex
movements and perhaps recruit more muscle fiber than with
dumbbells alone. Yes, each workout features someone who’s
modifying the exercise, so the workouts can obviously be done
without the EZ Curl Bar, but you’ll find you’ll have a much more
effective workout if you invest in an EZ Curl Bar.
6
Weight Bench or Anti-Burst Stability Ball: Your
ability to move a lot of weight around often depends on
your base of support. In the world of bodybuilding, a weight
bench is your anchor. In the Body Beast program, many of
the exercises you’ll do will take place on a weight bench.
And although every exercise has a modification without
a bench, a high-quality weight bench can make a huge
difference in your transformation.
If a bench isn’t an option, you can use an anti-burst stability
ball instead. Beachbody offers two different sizes of stability
ball to accommodate almost any frame. However, since
the ball provides an unstable platform, initially, you’ll have
to choose to lift lighter weights when using it. This actually
has an upside, as it will also train your core and stabilizer
muscles. But in time, you’ll need to get serious, get a bench,
and lift heavy.
Chin-Up Bar/Chin-Up Max (optional) : The Beachbody
Chin-Up Bar is a high-quality metal bar with a variety of hand
grips that fits into almost any standard doorway. Pull-ups and
chin-ups are an integral part of the program. Initially, you
could use a resistance band with the door attachment, but
in time, you’ll be ready to pull your own body weight. If you
still need a bit of assistance, the Chin-Up Max is the perfect
companion to the Chin-Up Bar. The adjustable amount of lift
allows for variable assistance, increased range of motion,
and additional reps as your muscles fatigue.
Jump Mat (optional): The Beachbody Jump Mat is a highquality exercise mat that allows for extra cushioning on hard
surfaces, as well as support for your joints and spine. When
you’re pounding along doing Beast Cardio or you’re dropping
your weights a bit heavily, your downstairs neighbor (and your
flooring) will really appreciate this mat.
7
8
9
10
22
WHICH TRAINING SCHEDULE IS
RIGHT FOR YOU?
It’s probably obvious. One is focused purely on mass, and the other has a 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. It’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 still trains hard and
you’ll have to as well. Chances are you’re going to do the Beast program more
than once, so you can try both schedules. Or even mix them up, as long as you
follow similar micro-cycles (weekly) so that you recover properly. They both have
the same end goal: a healthier, fitter you.
SHOULD YOU ALTER THE SCHEDULES?
Body Beast is a 90-day program, but life is a full-time job. For best results, it’s up
to you to decide how long to stay in each training block. Most sports scientists will
tell 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 for so long that you plateau or become overtrained.
Overtraining isn’t that hard to figure out. You begin each training block by adapting
to it. During this time, results might be slow. Once your body adapts, you’ll hit
a period called a growth phase where results will happen very quickly. You’ll
obviously want to milk this phase as long as you can, but don’t overdo it. As soon
as you stop making fitness gains from one workout to the next (a good gauge is a
few workouts in a row, because everybody has off days) it’s a sign that the growth
phase is waning and it’s time to move into your next training block.
11
12
DYNAMIC SET TRAINING®
As stated earlier, the Body Beast workouts are all based on the principle of Dynamic Set
Training, which is Sagi’s unique combination of old- and new-school lifting techniques.
Here’s a rundown of the different types of sets you’re going to see. Some will be familiar;
some won’t. Even if they are familiar, chances are you haven’t mixed them together
quite this way before.
A Single Set is 1 exercise only.
A Super Set is any 2 exercise movements done back-to-back without rest.
A Giant Set is 3 exercise movements, done back-to-back, that all target the same
muscle group.
A Multi-Set is 3 exercises that don’t target similar muscle groups.
A Force Set is 5 sets of 5 reps, with 10 seconds of rest between each set.
A Progressive Set is a pyramid that goes from high reps to low reps, takes a
break, then back up to high reps. For example: 15 reps, 12 reps, 8 reps—90-second
rest—then 8 reps, 12 reps, 15 reps.
A Combo Set contains a compound exercise, which is any exercise that works
more than one muscle group using more than one joint.
A Circuit Set is moving from 1 exercise to another without rest.
A Tempo Set holds a contraction for a given amount of time. For example,
6 seconds during the concentric action and 6 seconds during the eccentric action.
13
THE EVOLUTION
OF DYNAMIC SET
TRAINING®
Since the days of the circus show
Muscle Man, humans have been trying
to perfect the art of changing our bodies
to look more like Greek deities. Out of
this mold, weight training was born. It’s
been a slow evolution but we’ve come
a long way. Here’s what we’ve learned
over the years.
THE 1970s: OLD SCHOOL
Most consider the 1970s the golden
age of bodybuilding. Popularized by the
film Pumping Iron, this was the decade
bodybuilding transformed from freak
show to competitive sport. Champions
of this era are still fitness icons 40 years
later. But there was more to disco-era
weightlifting than the charisma of Arnold
Schwarzenegger and the marketing
prowess of Joe Weider. More importantly,
trainers figured out a protocol, confirmed by
science, that anyone with access to a stack
of iron could use it to gain muscle mass.
IDIOMS OF OLD-SCHOOL
BODYBUILDING:
• 5 to 10 reps are best for muscle
growth.
• Resistance needs to be added
continually so the stimulus load
remains constant as you get stronger.
• Slow movements result in more
testosterone production.
• Training large muscles (the prime
movers) stimulates the greatest
hormonal response.
• Rest between sets should be 1 to 3
minutes.
• Volume is important; basically
more = better.
In the ’70s, we learned that the body
is stimulated by lifting heavy weights
and that we need a lot of volume. If we
follow the old-school method, we need
to lift enough weight to make things
difficult, but not so difficult so that it
cuts training time short. The 5 to 10
rep “magic range” became the gold
standard for anyone who wanted to
fight back against sand-kicking bullies
at the beach.
THE 1980s: THE WOMEN
The success of Pumping Iron got more
people lifting weights for fitness than
ever before. This was particularly true
for women, who perhaps didn’t want
to look like Adonis or Hercules, but
liked the idea that you could change
your shape without limiting yourself
to jogging or aerobics classes. The
first official bodybuilding competitions
for women began in 1980. In 1985,
Pumping Iron II: The Women hit
theaters and women have been using
it to change their shape ever since.
By the end of this decade, fitness
competitions, which valued a lean, cut
look over mass, gave women another
ideal body type that weight training
could provide.
14
IDIOMS OF THE
FEMALE BODYBUILDING
MOVEMENT:
• Women could change their shape
using weights.
• Strong is sexy.
• Resistance training did not mean
you would get bulky.
• Different methods of training
yielded different results.
The ’80s is when we figured out that
weight training is a tool for fitness, not
just getting big. Used properly, women
stand no more chance of “bulking up” by
weight training than any other activity.
Weight is simply a tool for training.
When used properly, nothing else is as
effective for changing your body.
THE 2000s: NEW SCHOOL
Of course, there were advancements
between the ’70s and the turn of the
21st century, but they were mainly
variations on a theme. If you got
pumped, stayed pumped, and kept
exercising and recovering, you’d gain
muscle. How much depended greatly
on your diet.
This is still true today. However,
advancements in training protocol,
based upon researching how we
produce testosterone, has allowed
us to gain mass without needing to
own thousands of pounds of weights
and other equipment.
IDIOMS OF NEW-SCHOOL
BODYBUILDING
• The time muscles are under
tension, as opposed to reps, is vital;
40 to 70 seconds is the optimal range.
• Workout protocol needn’t remain
constant, meaning you can employ
various techniques during the same
workout as long as the time under
tension is within the optimal range.
• Full-body stimulus can trigger faster
change than working one muscle at
a time.
• Rest between sets should be closer
to 1 minute.
• 30 to 60 minutes is the time frame
for maximal results. Additional time
can lead to diminishments.
To summarize, you still want
to get pumped and stay pumped
for the duration of the workout, but
the methodology is different. Since
time under tension is now the target,
different strategies can be employed
(such as pre-fatigue sets) to avoid the
need to use heavy weight. The trick is
to fall within the 40- to 70-second
range. Furthermore, both fast- and
slow-twitch movements can be
worked, so your program can be more
diverse. You don’t need to continually
repeat sets of the same movements.
Compound exercises, or movements
involving more than one joint and
more than one movement, can be
used to add further variety. The
combination of these factors leads to
less need for recovery between sets.
(Around 1 minute.) Finally, more is not
necessarily better. Studies now show
that, depending on intensity, 30 to
60 minutes is the optimal window for
testosterone production in a workout.
The result is that by using creativity
you can get a better workout than you
can in a gym with less equipment and
less time. That’s what Dynamic Set
Training is all about.
15
WORKOUT TIPS
There’s more to hard training than mindlessly
lifting all the weight you can. Listen to Sagi in the
videos for tips on form, weight, and how to use
the equipment properly. Watch the Beast Basics
video before doing your first workout.
• If weight lifting is new to you, don’t be afraid
to check out your form in a mirror or with
use of a video camera. Even the most
advanced athletes have to check their form
from time to time. Good form will help
prevent injuries.
• Go at your own pace. Always remember
the cast in the videos have been at this
for years. It may take a bit of time, but you’ll
get stronger and eventually be able to push
harder. It might not happen on the first day,
but it will happen.
• It’s not a bad idea to look through the
entire series of videos to get an idea of
what to expect before attempting your first
workout. Another option is to do the workouts
slowly the first time through, using the
pause button frequently to make sure
you’re picking up all of Sagi’s cues.
• Organize your home workout area before you
begin. There’s a list of necessary equipment
in the intro for each workout. And always
have water and a towel on hand. The more
efficient you are, the more you can focus
on getting the most out of every set; this
will lead to quicker results.
• Set a 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 a goal can guarantee that you get
the most out of every workout and that
you’re pushing hard enough to become a Beast.
16
• Knowing where you came from is as
important as knowing where you’re going.
If you want to grow, you need to write down
every set, rep, and weight. It’s the only way to
know where to start and how hard to push.
Follow the instructions in your Beast App email
confirmation on how to access your free web
app right from your smartphone or tablet.
Go to BodyBeastWorksheets.com or
TeamBeachbody.com to download your free
worksheets. And use them!
“What is most important about the
Beast workouts is that you train
smart and you train hard. You want
to push your muscles to failure, but
never at the expense of good form.
If you aren’t sure how you look,
set up a mirror or have someone
watch you. Form is critical. Once
you’re certain you’re doing a move
correctly, it’s all about will. How
bad do you want it? If you never
fail on a set, you’re not pushing
yourself. The harder you work, the
faster you’ll change!”
—Sagi
17
Safety is a concern in any exercise program, but it’s particularly important when
you’re lifting a considerable amount of weight. The following are a few things to
consider before, during, and after your Body Beast workouts:
Before:
1. You should always consult your healthcare practitioner and follow all enclosed
safety and other instructions before beginning any exercise program, especially
if you have any medical conditions. If you’re currently dealing with an injury,
wait until you’re healed and your doctor has cleared you for exercise before
beginning this or any other fitness program.
2. Read and follow all enclosed safety instructions and other information,
including the schedules, 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.
3. Make sure your space is clear and clean and that you have enough room to
perform each movement. More accidents occur in a workout environment
when people trip over equipment, furniture, and dog toys than are caused by
any exercise-related incident.
During:
4. Don’t skip the warm-up. Warming up lets you gradually increase your heart
rate, blood pressure, oxygen consumption, and the elasticity and heat of the
active muscles. It can help you prevent injury and give you greater mobility.
It also helps you get your mind ready for what’s to come.
5. Make sure your hands are dry before you use any piece of equipment.
From dumbbells to chin-up bars, having the correct grip can mean
the difference between bigger guns and a swollen foot. Use a towel
whenever things get slippery.
6. Make sure every time you lift weights from the floor, you bend your knees,
engage your abs, and lift with your legs. When releasing the weights to the
floor, make sure you bend your knees again and keep your back as flat as
possible. When lifting from a seated position on a bench, rest a dumbbell
on each knee, and lift them up one at a time toward your shoulders. And
remember, in every position, move slowly and don’t jerk the weights into
place. Your joints will thank you later.
18
7. When using a stability ball, always get onto the ball by sitting on it first, and
then rolling into position. When using a stability ball to work with weights, first
sit on the ball, then pick up the weights, then roll into position and get stable
before moving the weights into position. Do not use a stability ball when your
torso is exposed, and make sure your neck and shoulders are dry enough to
maintain traction on the ball. Also, make sure the ball is the correct height/
size for your body by sitting on the ball, and checking that your upper thigh is
parallel to the floor. If it’s at an angle, you may require a different ball.
8. When using a chin-up bar, door attachment, resistance band, EZ Curl Bar, or
Chin-Up Max, make sure to read and follow the directions before use. They
were each designed to be used in a specific way, and for your own safety, you
must use them correctly. Never attach them to anything other than what they
were designed for. Always make sure safety clips are secure and in place.
You’ll be generating a lot of force with this program. Do it safely.
After:
9. Make sure you cool down. Cooling down lowers the heart rate and helps
guarantee adequate circulation to the heart, brain, and muscles. It also gives
you time to consider what to eat next. Don’t skip it.
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How to Prep for a
Competition or
Photo Shoot
The diet plan phases are to help you get the most out of your workouts and change
your body composition. When it comes time for a bodybuilding competition or
photo shoot, there’s one more element that Sagi employs to look his best: a carb/
sodium–depletion plan.
This works by getting your body to dump any excess water it’s holding on to so you
look more vascular, while encouraging your muscles to store more glycogen, making
them appear larger. Essentially, this is achieved by creating a flushing response
through your sodium/water consumption, so when you deplete sodium at the end
of the week, your body keeps flushing excess water. Restricted carbohydrate intake
heightens your body’s need for glycogen, so you can store more than normal on
contest day.
As you might suspect, especially if you find yourself running out of energy, this isn’t
a very healthy way to eat. You won’t perform well athletically—in fact, your workouts
will suffer like mad. You won’t want to do it longer than is laid out here, because
among other things, you’ll lose muscle. This is designed as an extreme, short-term
cleanse to help your body look great. If you’ve ever been around bodybuilders, you
may have seen them starving themselves on the day of a competition, then pigging
out once it’s over. This is an inevitable part of the sport. This is how it works.
Warning: Do not attempt this carb/sodium–depletion plan unless you’re in very
good health. Under no circumstances should you undertake this plan if you have
high blood pressure or any kind of heart ailment.
82
Sagi was only 19 when
he won Mr. Israel for
the first time.
The year was 1998.
Sagi won the middleweight class
at the NPC Southwest USA
Bodybuilding Championships.
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THE COMPETITION PLAN
We’ll assume your competition takes place on a Saturday, but obviously you can
shift this around to fit your own schedule.
Sunday
• Training: BUILD: Shoulders
• Eat 50% protein, 30% carbs, 20% fat
•E
at approximately 1,500 to 2,500
calories, depending on your size
• Drink 2 gallons of water
•2
,000 to 3,000 mg sodium,
depending on your size
Monday
• Training: BUILD: Legs
• Eat 50% protein, 30% carbs, 20% fat
•E
at approximately 1,500 to 2,500
calories, depending on your size
•D
rink 2 gallons of water
•2
,000 to 3,000 mg sodium,
depending on your size
Tuesday
• Training: BUILD: Chest/Tris
• Eat 60% protein, 20% carbs, 20% fat
• Reduce overall calories 15%
• Drink 2 gallons of water
•2
,000 to 3,000 mg sodium,
depending on your size
Wednesday
• Training: BUILD: Back/Bis
• Eat 70% protein, 15% carbs, 15% fat
•R
educe overall calories 15%
from Tuesday
• Drink 2 gallons of water
•2
,000 to 3,000 mg sodium,
depending on your size
84
Thursday
• T raining: BEAST: Cardio
•E
at 20% protein, 65% carbs,
15% fat
•R
educe overall calories 10%
from Wednesday
•5
0% low-glycemic (whole grains,
yams, etc.) carbs and 50% highglycemic (starch, fruit, etc.) carbs
• Drink 1 gallon of water
•1
,000 to 1,500 mg sodium,
depending on your size
Friday
• T raining: None
•E
at 40% protein, 45% carbs,
15% fat
•R
educe overall calories 10%
from Thursday
•1
00% low-glycemic (whole grains,
yams, etc.) carbs
• Drink 1 gallon of water
• Less than 1,000 mg sodium
Saturday
• Training: None
•H
ave a small, healthy,
well-rounded breakfast
•K
eep some low-glycemic carbs on
hand to eat for energy as needed
•S
ip water only as needed to wash
down food
You’re ready.
Enjoy the competition and win!
So you’ve finished Body Beast. You’re looking
(and feeling) awesome. You’ve built muscle.
You’ve shredded fat. You’ve honored your
insides with all kinds of healthy, balanced
nutrition, and your outsides with hard work.
Now what?
The answer is simple. Sagi still trains hard,
and you should too. Let’s face it: Being a Beast
takes commitment. But the cool thing is that
it’s a lot easier to maintain fitness than it is
to get fit in the first place. How often you train
is a matter of how you train. Sometimes you
can maintain on a couple of hard workouts per
week; sometimes it takes more. It’s all mainly
a matter of what you consider maintenance
to be. Short breaks in your training are fine.
As long as you don’t slack off for long periods
of time, anything you’ve lost you’ll gain back
quickly. But basically you’re in this game for
life. After all, once you become a Beast, why
would you ever give it up?
85
How to track your
transformation.
Give it your best shot.
Body Beast is all about building muscle and getting ripped. And the
best way to see your body change is to document your transformation
with photos. So before you begin Body Beast, follow the guidelines
below to help ensure that your photos are picture-perfect.
DAY 1
DAY 90
CAMERA
Shoot your photos with a digital camera or smartphone, and save
them as follows:
• Minimum size of 2400 x 3000 pixels or higher
• JPEG file format
• 300 dpi resolution
BACKDROP
Use a solid-colored background that’s different from the clothes
you’re wearing. Avoid standing by windows or bright lights.
CLOTHES
Wear the same or similar clothing for EVERY PHOTO. Avoid wearing
colors that blend into the background. The more skin you show, the
more you’ll show off your transformation.
POSES TO STRIKE
Take several photos of your front, side, and side angle that reflect
your body’s true appearance. Don’t suck in or push out.
86
Measure your success.
Let the numbers tell your story. With this Transformation Tracker, you can record
progress with much more accuracy than a plain, old bathroom scale. So sharpen
that number two pencil, grab a tape measure, and get ready to see those results!
RECORD “BEFORE” STATS
RECORD “AFTER” STATS
CHEST
CHEST
R. ARM
R. ARM
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
RECORD “BEFORE” STATS
RECORD “AFTER” STATS
CHEST
CHEST
R. ARM
R. ARM
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L. THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
GET THIS TANK TOP FREE!
Once you’ve achieved that ripped and chiseled physique share your photos and
your story with us and we’ll send you a FREE Body Beast tank top. You can’t buy
this tank—you’ve got to earn it. You might even be chosen to be featured in the
next Body Beast infomercial. Simply submit your “before” and “after” photos,
along with your story, stats, and measurements at:
FreeBodyBeastTank.com.
87
OTHER BEACHBODY PRODUCTS
®
AVAILABLE THROUGH YOUR COACH OR AT BEACHBODY.COM.
P90X3
®
Get ripped in 30 minutes a day, using Tony Horton’s breakthrough Muscle Acceleration system. Now you’ll
always have the time to work out—and you can burn fat and build lean muscle faster than ever.
Retail Price
Club Price
Coach Price
$119.85
$107.87
$89.89
INSANITY: THE ASYLUM
®
Former track-and-field star Shaun T will push you to Dig Deeper ® than ever with the first in-home
sports-specific training program based on drills used by pro athletes.
Retail Price
Club Price
Coach Price
$89.85
$80.87
$67.39
FOCUS T25
®
Get an hour’s worth of results in 25 minutes a day! Trainer Shaun T gives you everything you need,
nothing you don’t. 25 minutes. 5 days a week. 100% results.
Retail Price
Club Price
Coach Price
88
$119.85
$107.87
$89.89
GET A FREE TANK TOP
AND A CHANCE TO
WIN CASH AND PRIZES
FITNESS. NUTRITION. SUPPORT.
Want to get the most from your Body Beast program?
The Beachbody Challenge ® will give you the motivation, support,
and tools you need to get your best results.
With peer support and the chance to win cash and prizes,
you’ll get insane results with Body Beast in no time.
Then share your fitness transformation to get a FREE tank top
and a chance to win over $100,000!*
TAKE THE CHALLENGE at TakeBBChallenge.com
GET
YOURE
FRE OP
T
TANK
“In the long term, I don’t think I could have
lost the weight and kept it off without the
support system of the Beachbody Challenge;
it’s been absolutely essential. Winning money
is just the icing on the cake.”
—Lisa J.
Beachbody Challenge Monthly Winner
before
after†
*Go to TakeBBChallenge.com for all rules, terms, and conditions. †Results vary.
89
POWER THROUGH YOUR
BODY BEAST WORKOUTS
WITH SHAKEOLOGY
®
WITH SHAKEOLOGY, YOU'LL FUEL YOUR BODY WITH THE NUTRITION YOU NEED TO LOOK YOUR BEST,
FEEL AMAZING, AND GET A BOOST OF EXTRA ENERGY FOR YOUR BODY BEAST WORKOUTS.
WE SURVEYED NEARLY 3,000 DAILY SHAKEOLOGY DRINKERS AND HERE’S WHAT THEY TOLD US.*
• 93% feel healthier since drinking it.
• 81% feel it has helped them reduce their cravings for junk food.
• 86% experience an increase in their energy levels.
WHAT IS SHAKEOLOGY?
Shakeology is Your Daily Dose of Dense
Nutrition®. It’s a powerful superfood shake
that is packed with incredible amounts of
protein, antioxidants, phytonutrients,
prebiotics, enzymes, and many rare
superfoods that your body desperately
needs and craves.**
THE EMPTY-BAG GUARANTEE
NOW AVAILABLE IN 6 DELICIOUS FLAVORS:
• Chocolate • Vanilla • Strawberry • Greenberry
• Tropical Strawberry Vegan • Chocolate Vegan
facebook.com/shakeology
twitter.com/shakeology
Try Shakeology for 30 days and
if you don’t feel healthier, return
it and we’ll refund your money
(less s&h). Even if the bag is
totally empty.
To learn more, contact your TeamBeachbody® Coach
or visit ShakeologyBodyBeast.com today.
instagram.com/shakeology
youtube.com/shakeology
*Based on a survey of 2,769 Shakeology users who drank Shakeology 5 or more times per week and exercised 3 times per week.
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
WANT TO START SEEING
RESULTS IN JUST 3 DAYS?
3-DAY REFRESH® IS A CLEAN BREAK FROM BAD HABITS
TO GET YOUR NUTRITION AND WEIGHT BACK ON TRACK.
Try it anytime—before, during, or
after a program—to feel lighter,
cleaner, and BEAST UP your results!
IN 3 DAYS YOU CAN:*
• Accelerate your weight loss
• Break the cycle of poor eating habits
• Renew your energy
• Jump-start new, healthy eating habits
“The 3-Day Refresh was perfect
for getting me back on track.
I felt energized, healthier, and leaner.
I’ll absolutely do it again!”
—Elizabeth H.
Maximize your BODY BEAST results with the 3-Day Refresh.
To get started, contact your Coach or visit 3DayRefreshBodyBeast.com today!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
TEAM BEACH
LET’S BEAST UP TOGETHER
T E A M B E A C H B O DY. C O M
Your purchase of the BODY BEAST program is the first step in the right direction.
However, to get the very best results, you also need support, accountability, a daily
commitment to exercise, and a healthy diet. That’s where the Team Beachbody
website comes in. It’s an essential tool that helps keep you on track with all your
eating and exercise goals—and more!
GET A RISK-FREE 30-DAY TRIAL MEMBERSHIP and a FREE
GIFT now at TEAMBEACHBODY.COM/SIGNUP
92
HBODY CLUB
®
6 WAYS TEAMBEACHBODY.COM HELPS
YOU SUCCEED WITH BODY BEAST
1. Personalized online meal plans based on your individual goals
2. A FREE Coach for questions, concerns, or just a bit of encouragement
along the way
3. 10% discount on Shakeology, fitness programs, gear, and supplements with a
paid Team Beachbody Club membership
4. Diet and workout advice from fitness and nutrition experts
5. Online Message Boards and an online calendar where you can schedule and log your
Body Beast workouts
6. Nutrition tools, including a Healthy Weight Calculator and Body Fat Calculator
93
GET HARDCORE RESULTS.
GET A FREE COACH.
Now that you’re part of the Body Beast crew, I’ve got
a simple piece of advice to help you reach your fitness
goals. Get a Team Beachbody ® Coach.
What’s a Team Beachbody Coach?
A COACH IS A CUSTOMER JUST LIKE YOU,
who has seen great results from using Beachbody ®
products and wants to help you reach your goals.
How can a Coach help?
YOUR COACH WILL HELP KEEP YOU MOTIVATED,
and stay in touch online or over the phone.
They’ll also set you up on TeamBeachbody.com
for the best exercise advice and nutrition tips.
And here’s the best part:
IT’S FREE. IT COSTS YOU ABSOLUTELY NOTHING.
Millions of people have partnered with their Coaches
to get the kinds of bodies that get noticed.
SO WHAT ARE YOU WAITING FOR?
Beast Up!
G e t yo u r C o a c h to d ay a t
G E TM Y FREECOACH.COM
What is a Beast?
Being a Beast is about finding your purpose.
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 look stronger on the outside,
but I believe your biggest transformation
will be within. Your spirit, confidence, and
overall inner peace will be a reflection of
your outer strength. When you believe in
your purpose, nothing can stand in your way.
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!
—Sagi
Consult your physician and follow all safety instructions before beginning any exercise program.
All intellectual property rights remain the property of their respective owners.
© 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the Body Beast,
Shakeology, P90X3, INSANITY: THE ASYLUM, 3-Day Refresh, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks,
copyrights, and other intellectual property.
If you are a member of the Team Beachbody community, contact your Coach for information and support, or log in at TeamBeachbody.com. For
Beachbody and Team Beachbody Customer Service, please go to Beachbody.com.
BEINS1112 Rev. 01/06/2015