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The Get Ripped Diet

You’ve worked hard, lifted the weight, put in the hours, trained to exhaustion and gone back for more. Now it’s time to get ripped and shed excess fat and water weight. Maintaining those hard earned gains while getting down to a lean body fat percentage is a tricky balance of calories, exercise, supplements and hydration. Whether you’re trying to get lean for a competition or a photo shoot, or just to be the best you can be, here are some tips for getting lean, getting ripped and getting psyched about it! 4 Weeks 2 Shred You may be familiar with Kris Gethin’s 4 Weeks 2 Shred program. The same principles he uses in his trademark program are the foundation of getting ripped safely and quickly. A safe and effective strategy for getting lean includes regimented quality nutrition, consistent workouts, supplements, and rest.  Body fat percentage has a lot to do with just how ripped you can actually get. Another popular program is Men’s Fitness’ 7% Body Fat Diet. As the program states, getting to a 7% body fat state takes hard work and dedication. A body fat percentage that low may not be healthy or even achievable for some people, but the same foundational principals of quality diet, consistent training, supplements and rest can help you achieve a body that is healthy ripped muscle. Eating To Get Lean We’re way beyond eliminating processed foods here. And if you’re still eating that kind of garbage, take a lap. The best way to start any shredding diet is to determine how many calories and how much of each micronutrient (carbohydrates, proteins, fat, minerals, vitamins) you need for optimal health.  Begin by multiplying your current body weight by 12. This is the number of calories you need every day. Be honest. If you have a lot of fat to lose then do this equation using your goal weight as your current body weight. By a lot of body fat, we’re talking about 20+ pounds, not a few extra nagging pounds. Example: Current weight: 185 x 12 = 2,220 calories per day Your diet should include one gram of protein for each pound of body weight. So if you weigh 185 pounds, you need 185 grams of protein. To put this in perspective, the average size chicken breast has 43 grams of protein; an egg, 6 grams. You can do the math from here. 30% of your diet should come from healthy fats, like avocados, raw nuts, olives, salmon and tofu. Don’t skimp on the fat. It’s what will keep you fueled and satisfied and out of the snack drawer.  The rest of your diet should be carbohydrates. Choose quality, low fat carbs that will deliver a nutritional punch… Sweet potatoes, whole grains like brown rice and quinoa, whole fruits – stay away from juices which contain too much sugar and convert to fat – vegetables and legumes. Make A Plan And Stick To It Simple, right! Lean protein, good fats, quality carbs. It’s […]

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