My own Beast Evolves

Bigger Stronger Leaner Competitive Bodybuilding
1

On Sunday 13 June, I am going to start my own “The Beast Evolves” program. Below is my journal entry (yes, it’s in the future) which will explain everything I will be doing. I welcome any support, questions, suggestions, or comments–they definitely would be greatly appreciated. I will post my training and nutrition log every week under the subject title “Beast Update”. I will post the pictures as they are taken as well. The first pictures will be posted on Sunday 13 June. These updates will help keep me accountable to the program. Thanks for your help to all who post on this board.

Today, 13 June 2004, I started my own “The Beast Evolves”-a 12-week program. The program will end on 4 September 2004. I took pictures, which I will update every two weeks on Monday. I am also keeping a training and nutrition log. My goal is to see how much I can improve my body (with a focus on fat loss) in 12 weeks from following the diet plan and training routine I’ve laid out exactly. The plans for Weeks 1-2 are as follows (I will evaluate my progress after two weeks and make changes to my diet and training accordingly):

Diet:

–Eat nine times everyday–eat every two and a half hours.
–I am allowing myself two cheat meals per week.
–Hot-Rox: two capsules two times everyday per instructions (this will change when my Red Bands arrive)

Daily: Non-workout/Workout
Calories-1917/1917
Protein-356/356
Carb-0/72
Fat-55/40

Isopure(scoops);(servings)-14/13;7/6.5
Fish oil(capsules);(servings)-55/33;27.5/16.5
Myoplex Mass(chocolate)-0/1

Sample day:

Pre-meal 1 (8:45) : Hot-Rox-2 caps
HIIT (8:45-9:00)
Meal 1 (9:00) : Isopure-2 scoops, Fish oil-5 caps
Meal 2 (11:30) : Isopure-2 scoops, Fish oil-5 caps
Meal 3 (2:00) : Isopure-2 scoops, Fish oil-5 caps
Pre-meal 4 (4:15) : Hot-Rox-2 caps
Meal 4 (4:30) : Isopure-2 scoops, Fish oil-5 caps
Meal 5 (5:30) : Myoplex-0.5 servings
Workout (5:30-6:45)
Meal 6 (6:30) : Myoplex-0.5 servings
Meal 7 (7:00) : Isopure-2 scoops, Fish oil-5 caps
Meal 8 (9:30) : Isopure-2 scoops, Fish oil-5 caps
Meal 9 (12:00) : Isopure-1 scoop, Fish oil-3 caps

Training:

4 days every week: OVT
4 days every week: HIIT (12-15 minutes)
1 day every week: Steady-state cardio (30-40 minutes)

2

That is a lot of Isopure. Essentially fat-fast? You might want to add some metamucil or veggies to the mix, your digestive tract will thank you.

3

It would help immensely if you replaced 5 of your meals with real food. Just keep the macros the same. It will be cheaper or the same cost. Also add some psyllium husk for fiber otherwise you are gonna be paying for this dearly. :slight_smile:

4

There is absolutely no way you will do any good with this. I’m sorry, but you don’t even have one solid food in there. And you plan on doing HIIT 4 times a week PLUS weights. You’re insane.

5

I have done OCT and running man on T-dawg 2.0
it is demanding. So I don’t understand why you are
not using some real food. It will kick your ass with no food and leave you flat.

6

I agree with what everyone has said so far,and would also like to know your present stat HT/WT/BF etc…?

7

I’m not a gamblin’ man but if I were I’d place my bet on overtraining.

8

Eggs, chease and meat are your friends…

9

Two words “Chicken and veggies” I have tried the whole shake thing every 2 hours a few years back when I was dieting for a show. The results I get now with whole proteins and alot of veggies are far better.

10

A couple of observations:

  1. Your calorie count appears to be slightly off.
    Non-WO: 1919 (3564 + 559)
    Workout: 2072 (3564 + 724 + 40*9)

However, I believe the breakdown for Isopure is:

Calories: 300
Total Fat: 0g
Total Carbs: 25g
Protein: 50g

So I’m not clear on how you are deriving either the total carbs or protein from the diet you list.

  1. You may want to incorporate some “real” food into your diet. You are making “supplements” your staple. Not your best choice.

  2. I would use Flaxseed oil or Udo’s Choice Blend in place of the fish oil capsules. It just takes too many capsules to get the needed quantity.

You may want to re-think this program, but if not, best of luck.

T-Bone2

11

Two more words: TRAIN WRECK!

Possibly the worst ‘diet’, if you can even call it that, that I’ve ever seen. Myoplex and Isopure, Wow…

Sorry dude, but you’d do a good bit better eating nothing but Bush’s baked beans, or friggin’ Apple Jacks. At least you’ll have some chance of taking a normal shit once in awhile. Nice and easy, just pick a diet off this site, ANY diet (other than fat fast,) and get your ass to the grocery store, FAST!

12

When I read the first part of your post I saw that you were planning to eat 9 times per day. I was impressed. Then I noticed that you aren’t actually “eating” even once per day.

My suggestion is that you reconstruct your entire plan (diet, resistance training, AND cardio) to something that is actually useful and maintainable.

Ideally you should eat (Yes, real food) for most, if not all, of your meals except post-workout. Not only are you not getting all the nutrients provided by real food, but you’ll probably be quite hungry.

Read the T-dawg diet or something of that sort and be cautious about overtraining. It sounds to me like you want results FAST. Drop the HOT-ROX and get your diet straight first.

13

What’s up, Brian. Congratulations on making the decision to take on this challenging diet.

Brian made it pretty clear that he’s modeling his diet after CT’s “The Beast Evolves” diet, which started off as six weeks of Brock Strasser’s “Fat Fast” (nothing but meal replacement shakes and EFAs).

I’m in the middle of my own diet modeled somewhat after CT’s diet, so maybe I can be of some help. First of all, as was pointed out to me by other members, CT himself stated that he felt going no-carb for so long cost him a lot of muscle, and if he were to do things over again, he wouldn’t do that. I decided to try it anyway, but did only three weeks of 20g-30g per day of carbs followed by a GRADUAL reintroduction of carbs over the following four weeks.

Another potential problem I see with your diet is that its goal (I think) is to induce ketosis, which requires a pretty high intake of dietary fat. I don’t think you’re taking in enough fat (check out how much CT takes in on his diet). I did 20 grams per meal, six meals per day (and a lot of people felt that was too low for ketosis). Otherwise you run the risk of turning the protein into glucose and using it as your body would use carbs anyway. Definitely not what you want. Your goal is to “teach” your body how to use fat as fuel, not protein (God forbid!).

Also, I alternated liquid and solid meals. Like everyone else already said, it’s healthier, much easier on your digestive system, and much easier to maintain for weeks.

You should probably consider dumping the cheat meals, at least for the ketogenic phase of this diet. Your goal should be to kick-start your body into a fat-burning mode and hopefully develop some adaptations that will facilitate the oxidation of body fat even after you’re off the ketogenic phase. If you allow yourself cheat meals, you may be undermining that process.

Incidentally, I also took 6 fiber pills with every shake meal, which amounted to about 5g of fiber per serving. And I did a green salad with olive oil, salt and pepper every day that I was on the diet (gotta get your phytonutrients from somewhere), not to mention a daily multi-vitamin / mineral supplement. Overall, I’d say I was pleased with that portion of the diet. Only this week am I back on 3-4 carb+protein meals with 2-3 fat+protein meals per day.

Good luck and keep us updated on how it’s going.

14

After re-reading your post, I see you’re eating 72g carbs per workout day. It looks like you’re not trying for the Fat Fast after all. My mistake.

15

i tried something similar…i didn’t last a week. doesn’t help that I’m a cook either. some guilty pleasures I cannot stop lol. But stick with it and let us know what errors you felt were present and what you’d do next time around.

As for comments of ‘real food’, mcdonalds serves real food too.

16

Thanks to all who replied. Special thanks to ChrisPowers for understanding that CT used Fat Fast the first two weeks of his program. Yes, you’re right Chris, he did say he would have taken in more carbs if he did it over again. I am using a post-workout shake to get some increase in carb intake even though the Fat Fast didn’t call for it. Something else to remember is that this is only for two weeks. After which I will adjust my nutrition and training. I will increase my carb intake gradually after this two-week period.

My stats are 5’7", 212 lbs, don’t know body fat percentage.

17

All the replies have been about diet, but i wanna talk about your training program. With low carbs and low calories it’s probably better to go on a pure strength type program. You don’t have enough nutrients to repair your muscles after those crazy eccentrics and if you can keep your strength you should be able to keep most of your muscle. Try the Mutation Series pt 2. The split is very similar to OVT and CT was on a similar diet when he composed this program.

18

I had a friend that did nothing but liquid diet and ended up with kidney stones. not fun at all…

19

Sorry, forgot to mention in my above post that the afforementioned friend was mixing his shakes with milk. Which lead to a calcium build up. Probably wasnt drinking much water either

20

I second the strength training recommendation. No point in training for muscle growth when you’re dieting for fat loss; that’s a recipe for catabolism. Aim to maintain or increase strength, and any lean mass you put on is just gravy (you’ll look bigger after losing all the fat anyway).