You were asking so i delivered! Here is my personal Developed Hybrid with T25 and Body Beast! First off i want to say this is not a hybrid where you do two workouts a day, nope i am not a fan of more than one workout daily so this hybrid will be a lot different from other ones you may have already found that have you doing T25 in the morning and beast at night, that is just overkill IMO.
So im sure your asking then- "so on the days with T25, is that the only workout we do?"
the answer is if the schedule only calls for one workout then follow it! Focus T25 is intense! when you push hard for straight 25 min with no breaks it will destroy you when you do it right, and honestly thats all you need for the day! DON'T DO DOUBLES UNLESS THE SCHEDULE CALLS FOR IT!
Ok here is the video that i shot that describes the whole program, once you watch the video then you can continue reading :)
Alright so with that out of the way i am gonna jump right into this, first off we will talk about the programs individually then the nutrition plan for this hybrid, also the supplements i reccomend, and then we will discuss the schedule, this will be a long post so please stay with me here.
First off what is Focus T25?
This is the newest program from Beachbody designed by Insanity and Asylum creator- Shaun T. There are 16 workouts total with the Gamma and the additional bonus workout. Each workout is only 25 min and just cause its 25 minutes does not mean it is easy! you should know by now that anything Shaun T produces is gonna be challenging and take skill. and T25 is no different, these workouts will kick your ass and you may even find them more challenging than Asylum! another thing- this is not a full blown cardio program, it is cardio, agility, speed, total body, lower body, upper body, core, everything!!! this may be IMO the most balanced program beachbody has ever developed! so with that said if you dont have it yet, here is where you can get it!
T25 Challenge Pack- $180.00
http://www.teambeachbody.com/shop/-/shopping/BCPT25205?referringRepId=94893
T25 Base Kit- $120.00
http://www.teambeachbody.com/shop/-/shopping/T25Base?referringRepId=94893
T25 Gamma Kit Add On- $45.00
http://www.teambeachbody.com/shop/-/shopping/T25GammaDVDs?referringRepId=94893
Now What is Body Beast?
Body Beast is a muscle building program by Beachbody designed by Sagi Kalev a certified coach, nutritionist, personal trainer and retired body builder! Yea Sagi is awesome and Body Beast is awesome! I have done 3 rounds of body beast and this program will build muscle and raise Testosterone like no other program out there. Body beast is built into a build stage, bulk stage, and beast phase where you shed the fat at the end. if you dont have body beast yet i highly recommend it and you can get it here also!
The 3 Packages
The Base Package (Click Here)
The Huge Stack Package (Click Here)
The Beast Stack Package (Click Here)
Alright so now with that out of the way, you probably wondering why if both these programs are great alone- why hybrid?
The simple answer is Hybrids are fun! they allow us to mix up our favorite workouts so we don't get bored! and they can balance programs to your goals too! T25 is for overall health fitness and getting shredded, and Beast is for building solid muscle, so combine them and you have an amazing Hybrid that will get you built, cut, and shredded!
Nutrition Overview
Ok now we get to the one thing that so many people always struggle with when it comes to workout programs. your probably wondering should i do the beast meal plan or should i do the T25 meal plan? well it will all come down to your goals and what your trying to achieve. So i am going to give you a very simple formula to use to figure out what nutrition plan to use;
1. Find your lean body mass (there are calculators all over the web for this)
2. times your LBM (lean body mass) by 15- that will give you a number generally speaking close to your maintenance level
3. determine your goal if you want to add weight or loose weight.
4. to add weight take your maintenance level and add about 200-500 calories and thats what u should eat, if u have been eating lower for this for some time give your body a while to adapt to the new amount of food by only upping your calories by 20-50 a week till you hit your new level.
5. to loose weight you should take away 200-500 from your maintenance level, and the same rules apply here too decrease SLOWLY. that way you can keep a healthy metabolism.
Alright so now you know how many calories to eat but what about macros? Yep macros are next, here is the formal that i recommend to figure out your macros (DO NOT FOLLOW PERCENTAGES!)
Protein- Take your LBM and times it by 1 all the way to 2 grams per pound of LBM i recommend people at least eat 1g per pound but i actually prefer if people try and get at least 1.5grams per pound of LBM now this is something your going to have to experiment with till you find the amount of protein that works for you, i for example take in about 1.75 grams per pound and i even sometimes take in 2 grams, play with it till you find what works for you, i don't recommend more than 2 grams per pound of LBM tho.
Fats- Take your LBM and times it by .4 all the way up to .5 grams per pound. once again your going to have to see how much fat you work best with, i for example take .45 grams per pound of my LBM and i find that works well. If your never feeling satisfied with your meals and you are getting hungry a lot then up the amount of fat your having.
Carbs- And now we get to the final macronutrient carbohydrates- this is where you take the remaining calories that are left and then you fill the remaining with carbs so for example if a 180lb guy is eating 3000 calories and he eats 270grams protein, 81 grams of fat, then he would be eating 1809 calories from protein and fats so then he takes 3000 and minus 1809 which gives him 1,191 calories for carbs so then to convert that to carbs divide that by 4 (4 calories in a gram of carbs) and that gives him 297 grams for carbohydrates, so his total macros would be something like 270g protein, 80 grams fat, and 300 grams of carbs.
Now if your still with me and not lost you should by now know how many calories you will be taking in each day and also what your macros should be, if not feel free to message me and i can help you figure it out ;)
Supplements
Now we can get to the supplements, i'm gonna make it simple and give you a list of what i recommend for when going through the program.
1.
Shakeology- no meal plan would be complete without it.
2. Whey protein- this is another staple that everyone should have for post workout
3. A quality recovery drink like the
P90X Results and Recovery Formula, you could also you Fuel Shot from the body beast line too as long as you get something with a carb to protein ratio of 4:1 or 4:2
4. BCAA's - Branch Chain amino acids, just by the powder in bulk and add 5-10 grams to your pre workout, and 5-10 grams post workout.
5. Creatine- This is optional but i highly recommend it, creatine will help you recover better from workouts and also give you more strength during your workout, i recommend 3-5 grams pre workout and another 3-5 grams post workout.
6. Glutamine- another one that is optional but it will help you recover faster and it is good for the immune system and keeping you from going catabolic when training fasted. i reccomend 5 grams pre workout, 5 grams post workout.
7. Pre Workout- this one is optional again but i do recommend
E&E from beachbody, and for days you don't use a pre workout you can just use some black coffee to get you going.
8. Multi-Vitamin- everyone should always have one
9. Fish Oil- another absolute staple in any program
10. Suma Powder
11. Maca Power - both of those are totally optional but they do help regulate proper hormone functions and help with energy. if you are going to use them i recommend 1 tsp of each pre workout and .5 tsp of them both in your post workout.
The Program
Alright we finally get to the program now! i first want to talk about the 3 phases.
Phase 1 - The Alpha Foundation Build Stage
Phase 2 - The Beta/Gamma Bulk Stage
Phase 3 - The Omega Beast Stage
Yea pretty sweet names aren't they :)
Each phase is a month and the program will last about 3 months
Phase Descriptions
Phase 1 - The Alpha Foundation Build Stage
- This stage is all about your foundation, this stage will sound easy but it will be the jumpstart on the program that will accustom what you will be doing for the following stages, this stage is building muscle, practice of agility, and improving speed.
Phase 2 - The Beta/Gamma Bulk Stage
- This is the stage where most of the muscle will be built, this stage will take your strength and muscle endurance to a whole new level of strong, you thing your strong right now- wait till you experience this stage. also there is occasionally some doubles in this phase but they are not too tasking doubles so thats why i included them, just be smart about it and allow yourself enough fuel. Doubles can be split throughout the day or done back to back, its your choice.
Phase 3 - The Omega Beast Stage
- AH yea the stage with the coolest name of them all lol and it deserves the coolest name because this part of the program is just- as shaun t says- CRAZY! this stage will test your mental, physical, and emotional strength! In this stage you will end up getting into your best ever condition and i guarantee that! this is the only stage where there are some doubles but please be smart and eat enough to fuel those double days, Doubles can be split throughout the day or done back to back, its your choice. when you finish this phase you will be amazed at your results and if you aren't well then you need to look at your nutrition plan because im serious if you follow this, you will be in your best shape EVER!
Phase 1 - The Alpha Foundation Build Stage
Week 1
Monday: Build: Chest, Triceps/ Beast Abs
Tuesday: Alpha Cardio
Wednesday: Build: Back, Biceps
Thursday: Build: Shoulders/ Alpha Ab Intervals
Friday: Build: Legs
Saturday: Alpha Total Body/ Beast Abs
Sunday: Rest, Yoga, or stretch
Week 2
Monday: Build: Chest, Triceps/ Beast Abs
Tuesday: Alpha Speed 1.0/ Alpha Ab Intervals
Wednesday: Build: Back, Biceps
Thursday: Build: Shoulders/ Alpha Cardio
Friday: Build: Legs
Saturday: Beast: Total Body/ Beast Abs
Sunday: Rest, Yoga, or stretch
Week 3
Monday: Build: Chest, Triceps/ Beast Abs
Tuesday: Alpha Lower Focus/ Alpha Speed 1.0
Wednesday: Build: Back, Biceps
Thursday: Build: Shoulders/ Alpha Ab Intervals
Friday: Build: Legs
Saturday: Alpha Total Body/ Lucky 7
Sunday: Rest, Yoga, or stretch
Week 4 (Transition Week)
Monday: Alpha Total Body
Tuesday: Lucky 7
Wednesday: Alpha Ab Intervals
Thursday: Alpha Speed 1.0
Friday: Alpha Lower Focus
Saturday: Alpha Cardio
Sunday: Rest, Yoga, or Stretch
Phase 2 - The Beta/Gamma Bulk Stage
Week 1
Monday: Bulk Chest/ Beta Dynamic Core
Tuesday: Beta Core Cardio
Wednesday: Bulk Back/ Beast Abs
Thursday: Bulk Shoulders/ Beta Speed 2.0
Friday: Bulk Legs
Saturday: Beta Rip't Circuit/ Beta Dynamic Core
Sunday: Rest, Yoga, or Stretch
Week 2
Monday: Bulk Chest/ Beast Abs
Tuesday: Beta Speed 2.0
Wednesday: Bulk Back/ Beta Dynamic Core
Thursday: Bulk Shoulders/ Beta Core Cardio
Friday: Bulk Legs
Saturday: Beta Upper Focus
Sunday: Rest, Yoga, or Stretch
Week 3
Monday: Bulk Chest/ Beta Dynamic Core
Tuesday: Beta Rip't Circuit
Wednesday: Bulk Back/ Beast Abs
Thursday: Bulk Shoulders/ Beta Speed 2.0
Friday: Bulk Legs
Saturday: Beta Upper Focus/ Beta Dynamic Core
Sunday: Rest, Yoga, or Stretch
Week 4 (Transition Week)
Monday: Beta Rip't Circuit
Tuesday: Beta Core Cardio
Wednesday: Beta Dynamic Core
Thursday: Beta Upper Focus
Friday: Beta Speed 2.0
Saturday: Beast: Total Body
Sunday: Rest, Yoga, or Stretch
Phase 3 - The Omega Beast Stage EAT ENOUGH CALORIES!
Week 1
Monday: Gamma Extreme Circuit/ Beta Dynamic Core
Tuesday: Gamma Speed 3.0
Wednesday: Beast: Total Body/ Lucky 7
Thursday: Build: Shoulders/ Gamma The Pyramid
Friday: Build: Legs/ Alpha Ab Intervals
Saturday: Bulk: Chest/ Bulk Back
Sunday: Rest, Yoga, or Stretch
Week 2
Monday: Gamma Rip't Up/ Bulk Arms
Tuesday: T25 bonus workout- Core Speed/ Beast Abs
Wednesday: Gamma The Pyramid/ Lucky 7
Thursday: Bulk: Shoulders/ Beta Dynamic Core
Friday: Bulk: Legs
Saturday: Build: Chest, Tri's/ Beast Abs
Sunday: Rest, Yoga, or Stretch
Week 3
Monday: Build Back, Biceps/ Beast Abs
Tuesday: Gamma Speed 3.0
Wednesday:Beast Total Body/ Gamma Extreme Circuit
Thursday: Build: Shoulders/ Gamma The Pyramid
Friday: Build: Legs
Saturday: Bulk Chest/ Alpha Ab Intervals
Sunday: Rest, Yoga, or Stretch
BONUS OMEGA ELITE WEEK!
Monday: Bulk Back/ Gamma Rip't Up
Tuesday: Gamma Speed 3.0/ Lucky 7
Wednesday: Gamma Extreme Circuit/ Beast Total Body
Thursday: Bulk: Shoulders/ Beta Dynamic Core
Friday: Bulk: Legs/ Lucky 7
Saturday: Gamma The Pyramid/ Gamma Extreme Circuit/ Beast Abs
Sunday: Rest, Yoga, or Stretch
Final (Transition Week)
Monday: Gamma Rip't Up
Tuesday: Alpha Cardio
Wednesday: Lucky 7/ Beast Abs
Thursday: Beta Speed 2.0
Friday: Beast Total Body
Saturday: Gamma Extreme Circuit
Sunday: Rest, Yoga, or Stretch
CONGRATS ON FINISHING! SEND ME YOUR RESULTS!
