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 1Use 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 confi rmation on how to

access your free web app right from your smartphone or tablet.

Step 3Watch the BEAST BASICS video for a quick overview of what to

expect over the next 90 days, and confi rm that you have all the necessary equipment and supplements so you’ll get the best results.

Step 4Get motivation by surrounding yourself with supportive people.

Beachbody® has an entire online community who are accessible to you 24 hours a day. You’ll fi nd experts there to answer your questions,

peer support, trainer chats, and newsletters full of invaluable fi tness 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.

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 fi t 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 fulfi ll 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!

Letter from Sagi

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

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Sagi started his fi tness 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 modelingand 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, internallyand externally, causing at least one ecstatic client to refer to him as “an angel with biceps.”

Sagi started his fi tness 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

Iron Man, and Muscle magazines, as well as

several other publications.

In 2003, after many years of modelingand 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, internallyand externally, causing at least one ecstatic client to refer to him as “an angel with biceps.”

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What is Body Beast?

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 specifi c about your form. Don’t allow momentum or improper mechanics to help you move the weight along. It could eventually lead to injury.

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 fi eld 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 fi ber. 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!

is 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 fi eld of bodybuilding and

What What Body Beast?

“ 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

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“ 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

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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 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?

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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 fi nd, 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 fi ber 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 fi nd you’ll have a much more effective workout if you invest in an EZ Curl Bar.

WHAT DO YOU NEED?As the fi rst 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.

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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 modifi cation 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 fi ts 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 high-quality 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 fl ooring) will really appreciate this mat.

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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, fi tter 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 fi gure 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 fi tness 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.

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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.

DYNAMIC SET TRAINING®

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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 SCHOOLMost consider the 1970s the golden age of bodybuilding. Popularized by the fi lm Pumping Iron, this was the decade bodybuilding transformed from freak show to competitive sport. Champions of this era are still fi tness 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 fi gured out a protocol, confi rmed 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 diffi cult, but not so diffi cult so that it cuts training time short. The 5 to 10 rep “magic range” became the gold standard for anyone who wanted to fi ght back against sand-kicking bullies at the beach.

THE 1980s: THE WOMENThe success of Pumping Iron got more people lifting weights for fi tness 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 fi rst offi cial 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, fi tness competitions, which valued a lean, cut look over mass, gave women another ideal body type that weight training could provide.

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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 fi gured out that weight training is a tool for fi tness, 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 SCHOOLOf 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.

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WORKOUT TIPS

“ 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

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 fi rst 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 fi rst 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 fi rst workout. Another option is to do the workouts slowly the fi rst 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 effi cient 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.

• 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

confi rmation 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!16

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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 fi tness 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 specifi c 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 fl oor, you bend your knees, engage your abs, and lift with your legs. When releasing the weights to the fl oor, make sure you bend your knees again and keep your back as fl at 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.

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7. When using a stability ball, always get onto the ball by sitting on it fi rst, and then rolling into position. When using a stability ball to work with weights, fi rst 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 fl oor. 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 specifi c 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.

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 fl oor. If it’s at an angle, you may require a different ball.

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 specifi c 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:

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 aCompetition orPhoto ShootThe 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 fl ushing response through your sodium/water consumption, so when you deplete sodium at the end of the week, your body keeps fl ushing 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 fi nd 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.

How to Prep for aCompetition Competition orPhoto ShootThe diet plan phases are to help you get the most out of your workouts and change

How to Prep for a

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The year was 1998.Sagi won the middleweight class at the NPC Southwest USA Bodybuilding Championships.

Sagi was only 19 whenhe won Mr. Israel forthe fi rst time.

The year was 1998.Sagi won the middleweight class at the NPC Southwest USA Bodybuilding Championships.

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Sunday• Training: BUILD: Shoulders• Eat 50% protein, 30% carbs, 20% fat• Eat 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• Eat 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

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• Reduce overall calories 15%

from Tuesday• Drink 2 gallons of water• 2,000 to 3,000 mg sodium,

depending on your size

Thursday• Training: BEAST: Cardio• Eat 20% protein, 65% carbs,

15% fat• Reduce overall calories 10%

from Wednesday • 50% low-glycemic (whole grains,

yams, etc.) carbs and 50% high-glycemic (starch, fruit, etc.) carbs

• Drink 1 gallon of water• 1,000 to 1,500 mg sodium,

depending on your size

Friday• Training: None • Eat 40% protein, 45% carbs,

15% fat• Reduce overall calories 10%

from Thursday • 100% low-glycemic (whole grains,

yams, etc.) carbs• Drink 1 gallon of water• Less than 1,000 mg sodium

Saturday• Training: None • Have a small, healthy,

well-rounded breakfast• Keep some low-glycemic carbs on

hand to eat for energy as needed• Sip water only as needed to wash

down food

You’re ready. Enjoy the competition and win!

THE COMPETITION PLANWe’ll assume your competition takes place on a Saturday, but obviously you canshift this around to fit your own schedule.

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So you’ve fi nished 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 fi tness than it is to get fi t in the fi rst 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 fi ne. 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?

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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.

How to track your transformation.

CAMERAShoot your photos with a digital camera or smartphone, and save them as follows:

• Minimum size of 2400 x 3000 pixels or higher• JPEG fi le 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.

CLOTHESWear 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 refl ect your body’s true appearance. Don’t suck in or push out.

DAY 1 DAY 90

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RECORD “AFTER” STATS

TOTAL INCHES

WEIGHT

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

RECORD “BEFORE” STATS

TOTAL INCHES

WEIGHT

RECORD “AFTER” STATS

TOTAL INCHES

WEIGHT

RECORD “BEFORE” STATS

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

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!

Measure your success.

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.

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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.Get an hour’s worth of results in 25 minutes a day! Trainer Shaun T gives you everything you need, 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.

OTHER BEACHBODY® PRODUCTSAVAILABLE 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 $119.85 Club Price $107.87 Coach Price $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 $89.85Club Price $80.87Coach Price $67.39

FOCUS T25®

Retail Price $119.85Club Price $107.87Coach Price $89.89

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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

“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.

GET A FREE TANK TOP AND A CHANCE TO

WIN CASH AND PRIZES

FITNESS. NUTRITION. SUPPORT.

“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.”

GET YOURFREE

TANK TOP

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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.

*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.

facebook.com/shakeology twitter.com/shakeology instagram.com/shakeology youtube.com/shakeology

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.**

NOW AVAILABLE IN 6 DELICIOUS FLAVORS:• Chocolate • Vanilla • Strawberry • Greenberry

• Tropical Strawberry Vegan • Chocolate Vegan

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.*

To learn more, contact your TeamBeachbody® Coach or visit ShakeologyBodyBeast.com today.

THE EMPTY-BAG GUARANTEETHE EMPTY-BAG GUARANTEETry 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.

*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.

Try it anytime—before, during, or after a program—to feel lighter, cleaner, and BEAST UP your results!

3-DAY REFRESH® IS A CLEAN BREAK FROM BAD HABITS TO GET YOUR NUTRITION AND WEIGHT BACK ON TRACK.

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

WANT TO START SEEING RESULTS IN JUST 3 DAYS?

“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!

3-DAY REFRESH® IS A CLEAN BREAK FROM BAD HABITSCLEAN BREAK FROM BAD HABITSCLEAN BREAK

RESULTS IN JUST 3 DAYS?

LET’S BEAST UP TOGETHERTEAM B EACH B ODY.COM

Your purchase of the BODY BEAST program is the fi rst 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 FREEGIFT now at TEAMBEACHBODY.COM/SIGNUP

TEAM BEACH

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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, fi tness programs, gear, and supplements with a paid Team Beachbody Club membership

4. Diet and workout advice from fi tness 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

HBODY® CLUB

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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 fi tness 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.comfor 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!

Get your Coach today atG E T M Y F R E E C OAC H .C O M

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