My Body Beast Nutrition Plan

The Build Phase

For the build phase, I used a simple calorie counter Excel tool (which automatically calculates the Beast ratios etc). You can download the free Body Beast Calculator here

The Body Beast nutrition guide comes with a portion plan, pretty much along the lines of Insanity & P90X. Portion plans simplify calorie amounts by placing them into sections. Personally, I prefer to be more accurate than that. More accurate doesn’t mean more complicated though. If you haven’t already heard of an app called Myfitnesspal, then please go and sign up for it after reading this article. You don’t require a smart phone, but it helps to count calories when you’re on the go. All I do is simply tap in each food item as I eat it. There are all kinds of settings you can change. This is what I am aiming for for my build phase of Body Beast.

My user name on myfitness pal is beeftastic if you want to become my friend on there and see what I eat on a day to day basis.

My Build Phase Nutrition Info

Calories: 3300
Starting Bodyfat: 7.7%
Starting Weight: 12 stone 8 lbs (179 lbs)
Starting Ratios: 50% carbs, 25% protein, 25% fat

and here’s a couple of sample days nutrition plan taken from myfitnesspal;

Monday 16th July 2012

Breakfast	Calories	Carbs	Fat	Protein
Brooklea (Aldi) – Natural Yoghurt Light, 1/2 pot	138	15	1	14
Aldi Harvest Morn – Swiss Style Muesli, 120 g	471	83	9	12
Generic – Skimmed Milk, 200 ml	70	10	1	7
Myprotein – True Whey – Chocolate Orange, 50 g	196	4	3	38
Add Food Quick Tools	875	112	14	71
Morning Snack
Kellogg’s – Special K Bar – Chocolatey Chip Cereal Bar, 1 bar	90	18	2	1
Nature Loves Whole Foods – Cashew Nuts Unsalted, 50 g	291	9	23	10
Myprotein – True Whey – Chocolate Orange, 25 g	98	2	2	19
Add Food Quick Tools	479	29	27	30
Dinner
Aldi Sunnhills – Brown Bread Rolls, 2 roll	260	45	3	9
Aldi Appleby’s – Tikka Flavour Chicken Breast Slices, 75 g	86	0	1	18
Asda – Extra Light Mayo, 1 tbsp	12	1	1	0
Raw – Apple, 1 full	60	25	0	1
Nectarine – Fresh, Small, 1 small	57	14	0	1
Add Food Quick Tools	475	85	5	29
Afternoon Snack
Meridian – Natural Crunchy Peanut Butter, No Added Salt or Sugar, 20 g	116	2	9	6
Myprotein – True Whey – Chocolate Orange, 25 g	98	2	2	19
Aldi Harvest Morn – Swiss Style Muesli, 80 g	314	56	6	8
Add Food Quick Tools	528	60	17	33
Tea
Sweet potato – Cooked, baked in skin, without salt (Sweetpotato), 1 medium (2″ dia, 5″ long, raw)	103	24	0	2
Asda – Sweet Chilli Turkey Sausages, 4 sausages	392	21	17	37
Aldi Ardagh – Mozzarella Grated Cheese, 50 g	145	1	10	13
Brooklea (Aldi) – Natural Yoghurt Light, 1/4 pot	69	8	0	7
Aldi Harvest Morn – Swiss Style Muesli, 40 g	157	28	3	4
Add Food Quick Tools	866	82	30	63
Supper
Add Food Quick Tools

Totals	3,223	368	93	226

	Calories	Carbs	Fat	Protein

Tuesday 17th July 2012

Breakfast	Calories	Carbs	Fat	Protein
Brooklea (Aldi) – Natural Yoghurt Light, 1/2 pot	138	15	1	14
Aldi Harvest Morn – Swiss Style Muesli, 120 g	471	83	9	12
Generic – Skimmed Milk, 200 ml	70	10	1	7
Myprotein – True Whey – Chocolate Orange, 50 g	196	4	3	38
Add Food Quick Tools	875	112	14	71
Morning Snack
Kellogg’s – Special K Bar – Chocolatey Chip Cereal Bar, 1 bar	90	18	2	1
Nature Loves Whole Foods – Cashew Nuts Unsalted, 50 g	291	9	23	10
Myprotein – True Whey – Chocolate Orange, 25 g	98	2	2	19
Add Food Quick Tools	479	29	27	30
Dinner
Aldi Sunnhills – Brown Bread Rolls, 2 roll	260	45	3	9
Aldi Appleby’s – Tikka Flavour Chicken Breast Slices, 75 g	86	0	1	18
Asda – Extra Light Mayo, 1 tbsp	12	1	1	0
Raw – Apple, 1 full	60	25	0	1
Add Food Quick Tools	418	71	5	28
Afternoon Snack
Generic – Wholegrain Krisp Rolls, 3 roll	120	26	2	4
Meridian – Natural Crunchy Peanut Butter, No Added Salt or Sugar, 30 g	174	3	14	9
Nature Loves Whole Foods – Cashew Nuts Unsalted, 25 g	146	4	11	5
Generic – Wholegrain Krisp Rolls, 2 roll	80	17	2	3
Add Food Quick Tools	520	50	29	21
Tea
Brooklea (Aldi) – Natural Yoghurt Light, 1/2 pot	138	15	1	14
Myprotein – True Whey – Chocolate Orange, 25 g	98	2	2	19
Aldi Harvest Morn – Swiss Style Muesli, 120 g	471	83	9	12
Deleted Duplicate Asda – Fresh Tastes Water Chestnut & Bamboo Shoot Stirfry, 1/2 packet	61	8	2	2
Onions – Raw, 0.5 cup, chopped	34	8	0	1
Asda – Spicy Szechuan Stir Fry Sauce, 100 ml	83	14	3	1
Aldi – Ashfield Farm Pork Loin Steaks, 150 g	191	0	7	33
Add Food Quick Tools	1,076	130	24	82
Supper
Add Food Quick Tools

Totals	3,368	392	99	232

	Calories	Carbs	Fat	Protein