Body Beast Nutrition Tracker

Body Beast Tracker

Hey peeps!

I created a free Body Beast nutrition tracker for those of you following the program.

I found a lot of terrible ones online that were just far too complicated. Despite being a tech geek, I really like tracking my workouts and food intake on paper – so I designed a paper-based tracker to do just that.

You can download it here – it’s in PDF format. All I ask is that if you want to re-publish the tracker on your own site, please share it without modifications and give credit where credit it due. Karma’s a bitch, man.

UPDATE: Beachbody Coach Tony Pounds modified this to be a fillable form; check out his version here:


Here’s how it works:

  • Fill in your current Body Beast phase (Build, Bulk, Beast), the date, and your calorie target at the top of the sheet.
  • Under each food category, fill in your target number of servings inside the parentheses.This reminds you how many servings of this food category you’re targeting for the day.
  • As you eat, fill in the chart. I plan my meals out for the day so I pre-fill in all of the information. This also helps me ensure that my planned meals give me sufficient nutrition for the day and I’m not cheating my body.
  • There are a few blank lines to the right of the tracker boxes to write notes about what you ate.
  • At the end of the day, total up the serving counts from breakfast, lunch, dinner and “other” in the “Total” field.
  • (Optional) Multiply the serving count of each food by its approximate caloric value in the box and write the total calorie value for that food category below.
  • (Optional) Add up all of the approximate calories for the day and enter that value in the “Daily Total” box.

I’ve been toying with this template for a while and this is about as simple as I can get it.

As to why I chose to start the tracker with Saturday – this is a purely psychological trick. Most people will start tracking on Monday, but when Saturday rolls around they “forget” to keep tracking and they start falling off the wagon by the following Monday. If you consider that your weeks start on Saturday then you maintain momentum by not seeing the weekend as a break from the rest of the week, but rather as a launching pad to whip the rest of your week into shape. Trust me – it works.

I’d love to know what you think about my tracker – please leave me a comment or send me an email. If you choose to use the tracker on your own site, pop me an email and I’ll add your site to the list on the right!

Thanks peeps. Beast up!


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20 thoughts on “Body Beast Nutrition Tracker”

  1. Ok…so I really want to do the beast workout…however, I don’t work a normal 8 to 5 job. There are days where I work 14 hours. Do you have any suggestions on how to squeeze in the workout and/or how the eat all the food or substitute food with shakes, etc…… I was confused before and now I am even more confused. Any help or suggestions would be great.

    1. Hey Gail!

      It’s tough trying to squeeze in a workout when you have a busy schedule. I can usually knock about 15 minutes off the workout by not taking the big breaks between sets; I keep it to about 30-60s between sets and no more than a minute between the different exercises. But even so, you’re still looking at 30 minutes for a full workout. When I’m really pressed for time, I also omit the ab/core sets at the end of the workout, and I do my cooldown stretches while I’m heading for the shower; this trims off another 5 to 7 minutes at best.

      If you’re trying to maximize the calories in each meal in order to minimize the number of meals, then I’d recommend sticking to calorie-dense vegetables like sweet potatoes, potatoes, beans, legumes and avoiding things like salads. Consume your fruits as part of your protein shake and even use an extra fruit and protein shake to bulk up your intake. Meal prep (that is, preparing multiple meals at a time for consumption later in the week) is critical, so you can grab-and-go when you’re on the go and still be sure that your meals are meeting your macros. However, you still need to edge out a bit of time to eat those meals – you’re not doing yourself any favors if you’re going long times between meals. Hopefully that helps a little – let me know if you need more pointers!

      1. That helps…..I can eat at work, so that’s not an issue, it’s the commute time between sometimes that seems to get in the way of my evening plans…. Would you recommend a meal replacement shake or no during that time? Thanks for your feedback….I’m going to do this, it’s gonna be a little tougher for me with my schedule and may take me a few weeks to work out the bugs and tweak it, but I will make it work!! Again, Thanks for the help!

        1. Hey Gail!

          A protein-based meal replacement shake is a fine idea during your commute; as long as you account for it in your nutrition totals for the day I see no problem with it. I always say “there’s nothing magic or sacred about this program” so tweak it to best fit your lifestyle. Some is always better than none – I hope you come back and share with us the modifications you made to the program to fit your life! Best of luck!

  2. Hey Chris!
    This post is SO awesome. Thank you for being so helpful!

    I’m gearing up to start Body Beast for the very first time, and I’m a little nervous! But excited… your review honestly gave me the push I need to dive in. My calorie bracket calculator in the “Book of Beast” I got in my package doesn’t look like yours. From your post, I understand it was updated in 2014. I tried calculating both ways, and I’m getting very different numbers. Do you think you could help me?

    My body fat % is right at 20 (I’m estimating here using an online calculator) and despite being a workout “junkie,” (I love 21 Day Fix/Fix Extreme and Insanity), my full time job is quite sedentary. I’m pretty sure my progress has just plateaued because I’ve done so many rounds of the same kinds of programs, and I’m ready to try something very different than what I’m used to!

    Thank you so much for all your help and your suggestions. You’re awesome!

    1. Thanks Alison!

      You will get different numbers depending on which version of the Body Beast calorie calculator you use. In the new version, 20% BF is right on the line, so you could either choose to add an extra 1,000 or extra 800 calories to your baseline. I don’t think the targets differ by more than about 100 calories between the versions, but post your calculations below and I’ll help you out!


      1. Thank you so much!! You are seriously the BEST.

        Ok, here’s what I’ve got…

        I’ve used a few BF calculators online and also the pinchers… every time I get between 20% and 20.5%. My current weight is 125, and I do workout every day for about 45 minutes at a pretty intense level. However, my job is mostly a desk job, so I supposed I’m “sedentary” for most of the day.

        With that said, I feel fairly fit already, but I’ve completely plateaued in progress. According to my copy of The Book of Beast, I’ve calculated my calorie bracket around 2,000. Does that sound right? My goal is to decrease my body fat percentage, but not necessarily lose weight. If I’m hovering around 20%, would it be attainable for me to reach 17% by the end of this program? In your opinion, is that too aggressive or not aggressive enough?

        I’m planning to also follow your advice about the supplements (BTW Thank you!! You saved us SO much money with that- I’m a middle school teacher and so is my husband… dual teacher income, haha), although I’m planning to continue with Shakeology. I read your review, and I agree with you on many counts. However, even though I can get the same nutrients through the foods I’m eating, I just really love the taste and the ease of it.

        Again, thank you SO much for taking the time to talk through this with me. You’ve got an amazing heart for helping people… I can tell because I see the care you take in the responses you’ve written to others. 🙂


        1. Hey Alison!
          I don’t think that’s an aggressive target – I think it’s quite doable. 2,000 sounds about right – but don’t obsess over trimming the BF% down until you reach the “cut” phase at the end. The work you did in the weeks leading up to the cut phase is what will fuel the fat burning at the end when you put your body in a state of ketosis while you cycle through the workouts; this should make your new physique “pop” and be noticeable to others.

          As you progress through BB, you’ll become attuned to how your workouts and nutrition balance each other out; you’ll know if you need to up your calories or decrease them. You might not reach this level of awareness until the end of your first time through BB, but trust me, you’ll be able to tweak your nutrition easily as you need in the weeks and months to come.

          Thank you SO much for your kind words – there’s a lot of confusion and marketing hype out there, but so much of this isn’t really rocket science. If I can help just one person reach their goals, then I’ve done my job; and even though I’ve reached thousands of people, I feel like my work is only beginning. 🙂 Glad to have you around!

  3. Thank you for putting this here. It really takes most of the guess work out of tracking my caloric intake.

  4. Chris,

    Amazing food log thank you so much! I just started BB on 1-23-16 (funny enough a Saturday lol) and logging the food has been a big bulk of time. Your food log has already destressed me! I want to do this right and the food is a big part of it.

    Thanks again I really hope I can do this thing!

    Layli from Chicago

  5. Hey Chris,

    Can you explain to me the “x” number at the bottom of each day? Example “x80”.

    Thank you!

    1. Hey James – no problem!

      These optional boxes are for the approximate calorie count for each food unit in the chart. So for Starches, let’s say you ate two starches that day. Multiply the two starches by 80 calories, and you have 160 calories. Do this for all of your categories, then add them all up. This simply helps you to approximate the number of calories you eat in a day. Hope that clears things up – let me know if I can explain further!


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