With the right plan and the right discipline, you can get seriously shredded in just 28 days. You'?re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. It's been over three years since my last cycle (Tren and Deca) and five years since my first (Boldenone, Tren, Superdrol).
While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique., I do have an interest in the extreme of body transformation, or how to get ripped. The term ripped is used to describe a very low body fat level relative to one’s bodyweight, which creates an appearance of clearly visible striations of muscle and separation between muscles. When I present the information you are about to learn to a client interested in getting ripped, that initial interest usually subsides.
So not only does getting ripped take a ridiculous amount of effort and discipline, but the extreme is that it may not be healthy either.
Finally, the whole idea of an extreme physique opens up a can of worms regarding body image.
One of the most frequent questions I get from guys is, “I want to get ripped, but I want to stay the same weight. The chart below shows you the basic arithmetic assuming Mike loses only fat without losing any muscle. The build most guys want (it’s like the standard of ripped) is looking like Brad Pitt in Fight Club. If you are having trouble overcoming the mental weight hurdle, when you take a step back to think about it, you are simply losing all the fat on your body without losing any muscle.
Losing fat without losing muscle (the key to getting ripped of course) is primarily a nutritional challenge. As in the sample nutrition spreadsheet above, the nutrition spreadsheet you create will have the grams of protein, carbs, and fat and total calories for each food item in each meal and snack. Some believe the protein, carb, fat breakdown respectively should be 40%, 40%, 20% (high carb, low fat) some believe 30%, 20%, 50% (low carb, high fat), and others 30%, 50%, 20% (moderate carb, low fat). While every fitness program with an infomercial is going to tell you their system is the best (P90x for example), I can tell you the truth about all these various exercise methods. Remember that getting ripped is primarily a nutritional challenge, so strength training is secondary, but still essential. What I’ve found is that carbohydrates is a variable in the getting ripped equation, which depends on your genetics. The delicate balance is that for some, eating too many carbs can encourage overeating and limit fat loss potential.
If you have carried excess weight your entire life, my guess is lower carb may be effective, but this is a variable you ultimately have to play with. Similar to the amount of carbohydrates you eat, the amount of cardio you complete to lose the excess fat depends on your genetics. I like how you break it down in this article, very straight forward, very simple and truthful. The challenge to becoming ripped lies mainly in a change in approach to eating the right foods.
Marc, from what i understand, we lose a certain percentage of muscle every year after about age 30 no matter what.
Thanks Marc, I really appreciate all the effort that you put in this article, it is very helpful and to the point. Hi Marc, I was a swimmer and water polo player through HS and College so never cared or worried as I was always pretty ripped no matter what I ate. Ok, so with that said, getting ripped from a nutritional perspective is mostly about total calorie intake and macronutrient breakdown as I wrote in the article. Do you have a recommendation on which form of strength training is the most effective and give the biggest reward on the time investment? I think there are a few things you should think about, which form the foundation of my BuiltLean Program. You're About To Discover The EXACT Formula I Use RIGHT NOW To Easily Drop 17Lb And 9 Inches In 25 Days Whilst REGULARLY Eating Ice Cream, Juicy Burgers And Food Most Other Dieters Only DREAM About! Are you hesitant or embarrassed to take your shirt off in front of people and feel genuinely depressed about how you look? Have you ever tried to drop your stubborn body fat, but haven’t found something that’s worked? Or like many of my other clients, have you ever started a diet, only to quit a few weeks later from lack of results? But I was in the same boat as you not so long ago, I wasn’t happy with my body, it was affecting my confidence and I wanted to make a change. It’s because I learned to do things a bit differently from what most experts are teaching.
But the success of my clients… who have applied what I have taught them, took action and are seeing incredible results.
Go on any diet and it won’t be long until your body starts fighting for every ounce of your body fat.
The technical explanation is by spiking your caloric intake once per week (stuffing your face) it will stop your metabolic rate downshifting from caloric restriction during the week. And inside the Rapid Fat Loss Diet I reveal the EXACT diverse range of foods that you can eat on your “diet” days that release the fat burning hormones with the biggest effect to make sure you drop fat every day! After spending the 6+ years from when I turned 18 becoming more and more unhappy with how I looked I finally came across the principles taught in the Rapid Fat Loss Diet Program. I then spent the next 4 months of my life finally realizing a dream I have had for a very long time, I went from nearly 15 stone down to 11! I feel fantastic and my body feels fitter than ever before, I can run for longer and I can lift heavier weights now too.
Treat days are wonderful but I no longer live for them as the other 6 days are just as enjoyable knowing the results that they give. The 7 rules for RAPID fat loss that will get you losing pounds of fat after the very first day. Find out the exact TASTY foods that only release fat burning hormones and NOT fat storage hormones. One simple thing to do for breakfast that takes less than 60 seconds that supercharges your metabolism for the day. Find out the 2 things you ABSOLUTELY MUST DO on any diet that 99% of experts don’t tell you. A simple tactic that will stop your cravings so you never feel like you have to snack again. Discover the drink that INCREASES the rate you burn fat by 20% and the exact time of day you should drink it. The two 90 second exercises that allow the glut4 in your body to go to muscles instead of fat.
Exactly what delicious meals I ate every day to lose 17Lb, 3.6% body fat and 9 inches in 25 days. The 5 most effective strategies when eating out so you don’t have to put your social life on hold to get the results you want. How to measure your success in a way that keeps you motivated every single day to carry on, this literally makes the whole process EASY. You’ll get the usual, rehashed dieting dogma that WILL NOT get the the results you want in the time frame you want them.


I have seen a number of my close friends use this formula and its not just changed their body, its improved their confidence and effected other areas of their lives. I’ll Take My Most Valuable Training, And Offer It At The Lowest Price I Could Dream Up!
Now just to be certain there’s absolutely no doubt in your mind about taking up this life changing offer. Get ALL of your money back… and keep the training as our way of saying thanks for trying it out. For some it means getting the partner you always wanted, looking like your favorite TV star or seeing your abs for the first time. To have more energy and liveliness… to have fun rather than be stressed out and tired.
For me… feeling confident in front of my girlfriend and being healthy on the inside as well as outside is what really got me. When you get the chance to learn the exact formula that will change your body, improve your confidence and change you life… you DO IT. I also understand the usual price of this life changing system is $97, but for a very limited time I can access the entire system right now for the insane investment of just $27! Click the add to cart button above now and I look forward to hearing about the incredible results your going to experience. If your protein intake is too low on a restricted-calorie diet, you'll lose a lot of muscle in addition to any fat you'?re lucky enough to shed.
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Since things have cooled down a bit and I need to get back into the habit of writing, I'm gonna kick off this month with an article that touches on a few factors that I believe are important for anyone wanting to maintain a lean appearance at all times of the year.I've never been a fan of the bulk and cut approach.
Actually I am doing the same stuff that you mentioned and I am very close to what I want but the last layer of fat is the hardest. My problem now is that I dont eat hardly any veggies at all or seafood (as they make me want to throw up) and I dont drink milk. Perhaps mention in addition to getting more defined there is a more important feeling of well being.
It also SUPER BOOSTS fat reduction from increasing cAMP and GMP to improving the conversion of the T4 thyroid hormone to the more active T3. All you do is eat plenty of tasty food like chicken, stir fry, salmon, vegetables, lamb etc. All whilst SUPERCHARGING your metabolism and NEVER having to give up a single one of your favorite foods again. All because of the Rapid Fat Loss Diet Program… and the self discipline to stick to it. This has been the only diet to not only succeed in my weight loss but also to make me want to change the way I eat permanently… Thanks Ryan!
Remember you’ll either drop a hell of a lot of fat really fast with this system, or you pay nothing. An approach often taken to the extreme by some of my peers, with the net result being that they only look decent during the summer months.
Though I can't really say I go very deeply there, he just had me write a short treatise on intermittent fasting.
I trust and am pretty sure the results may not be the best, but I like to try things for myself and see what happens.
Despite that I can see my abs and everything, still I didn’t get the full ripped physique yet. And Metabolic Resistance Training – this helps people do resistance training and cardio at the same time. They mentioned that the actor would consume almost 40 cups of coffee a day – something which he had to give up during his training period.
I decided I wanted to get pretty defined and possibly ripped, if it happens, around the beginning of June. I know i shouln’t worry about my diet, but i want to start getting ripped to the point you can see most muscles. I looked good, I felt healthy and I was genuinely excited that I could comfortably stand with no top on! As a vegetarian I replaced all meat with quorn but other than this I have stuck to it by the book. Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements. Though many rely on diet sodas, Crystal Light and other low-calorie sweetened drinks, plain old water is really your best bet. Two questions I will ask now are:(a) When you say your protein intake is higher, what is that value?
My body is very strange, it responds to lifting weights and bulking up more than losing fat so I stopped any kind of strength training because it was making me lose fat in a slower pace. With that said I feel like it is impossible for me to get back into what I used to look like when I was 5″11 and 180Ibs (in college). There'?s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. The diet provided here contains about 220-?250 grams of protein daily, fine for a male weighing 200-250 pounds. The hardest thing is to develop the new habit of preparing your meals and taking them with you."? The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. I was wondering what my caloric intake should be and if it is necessary for me to be eating more than 3 meals a day for me to achieve my goal before the year ends. I recently just cut my calorie intake in half 2 months ago and went from 224lbs to 200lbs even, and I still look overweight, but the strength training and cardio should take care of that easy in the next 2 months, I just cant see myself ever leaning out.
So right now I am still in a ripped phase and just trying to maintain it or go a step farther and get more ripped. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. Up your protein only if you'?re heavier than 250 pounds, or you're very hungry and need to add food during the day.
Perhaps it's because I'm more impressed by feats of great relative strength, for which leanness is critical. You"?ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke.
Juge would know, as he'?s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. It can be a real mental battle to stick to your food plan.To stay motivated and deal with cravings, Juge has a couple of great recommendations. He'?s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.
Possible in this case meaning if I could maintain my sanity, social life and not feel miserable. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to -- pizza, lasagna, doughnuts, beer, chips, you name it!
Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month.


Afterward, get right back on the wagon with your next scheduled meal.Second, take a few photos of yourself to keep your motivation up. Staying there was.But I'd come a long way since my semi-starved modelling career and had managed to adopt a new perspective on things.
I take front, side and back pictures of them at the beginning and have them post the photos on their mirror at home. I'm a little heavier than I was in October, but not by much.Maintaining the lean stateI use and work with four different approaches to intermittent fasting. I tell them, just keep looking at that picture and think of what you'?re going to look like in a few weeks."When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge.
He recommends mixing a flavored protein powder in a blender with as much ice as possible, so it'?ll taste more like a milkshake.
Day Five'?s protein shake includes a cup of berries, which will also help with sugar cravings. The newest varieties taste more like candy bars, with state-of-the-art sweetening techniques.Your habits and cravings may both rear their heads at restaurants, where it'?s easy to blow your diet in seconds. Get a salad (no cheese) with either fat-free dressing or a vinaigrette." After his 14 years in bodybuilding, Juge testifies that he'?s found many restaurants are accommodating, so there'?s no reason to avoid them as long as they'?ll cook to your preferences.
Incorporating intermittent fasting as a lifestyle diet that is very sustainable in the long run.
The difference between this and other approaches are in the form of much looser guidelines and lessened focus on macronutrient and calorie-cycling.
Slow bodyrecomposition can still occur.The diet changes depending on what my clients favor, but they have many things in common.
Left are the lowest common denominators that I believe are conducive to maintaining, or achieving, the lean state.
This picture was taken a few days before we switched to a fat loss diet.Intermittent FastingWell, this one was fairly predictable. Nevertheless, it needs to be addressed first and foremost in this article since it played such an important role for me. Intermittent fasting was a key factor in allowing me to stay very lean and looking great 365 days a year.
While I don't think intermittent fasting is for everyone, it released me from the chains of feeling the need to eat every 2-3 hours.
It spared me the torture from having to be content with tiny kindergarten-style meals that would only leave me wanting more.Some people may feel differently. Maybe they feel "just right" after a small meal every so often, and maybe they maintain a low body fat doing just that.
That's how I'm wired and trying to fight against my natural inclinations always caused me to fail.Intermittent fasting is in my opinion a very effective way to maintain some hedonism in your life while staying lean. I wouldn't be able to do that on the six-meal-a-day-diets I tried to maintain on in the past. These dietary fundamentals can be said to establish a low body fat settling point (not the same as set point).
This is what you can control to make sure you remain lean despite not having the genetic makeup for it.
And it feels great.However, I should note that these rules are meant to be broken from time to time. Flexibility and a non-rigid mindset are important traits to make this work.Robert has been on a lean gains diet for almost four months without any noticeable fat gain. He's made substantial strength gains despite only gaining 4 lbs.ProteinSome people rely heavily on cardio in order to maintain their leanness.
In my view cardio as a strategy to maintain a low body fat percentage is not only time-consuming, but also a sure-fire way to hamper muscle and strength gains. Studies show no additional benefit in going higher than that, assuming adequate calorie intake. I put great emphasis on it in every diet I design and believe it needs to be kept higher than the generic guidelines.First and foremost, the effect on satiety is far superior to both carbs and fat.
This ensures good diet compliance, since you won't get hungry and risk overeating.Secondly, TEF (Thermic Effect of Food) is much greater for protein than for both carbs and fat. It's so significant that a researcher named Livesey proposed that protein should actually be counted as 3.2 kcal and not 4 kcal as the current guidelines state. For fat loss additional benefits arise in terms of greater satiety, accelerated fat loss and sparing of lean mass.Food choicesMost of your diet should consist of whole and unprocessed foods. One critical mistake people make when transitioning from dieting to (failed) maintenance or a muscle gaining diet is changing the food composition of the diet significantly. Out goes the fibrous veggies and whole food protein and in comes the refined carbs and protein shakes. Most people don't have a problem gaining weight, they have trouble keeping it off - especially after dieting and reaching a low body fat percentage.What you ate during your fat loss diet, satiating foods like veggies, fruit, berries, meat and cottage cheese, should also be a staple of your diet regardless of goal (muscle gain, bodyrecomposition, lifestyle).
Chew your calories, don't drink them.While I'm not big on supplements, there are a select few that should be added to your diet if there is a need for it. For example, calcium increases fat excretion and Vitamin D plays an important role for metabolism.
Making sure there is no lack of these micronutrients is therefore conducive to maintaining the lean state.
I've mentioned the potential benefits with regards to partitioning in the past, but this time I'd like to put a little more focus on the behavioral aspects. Simply put, there's a tendency for people to go lax and take too many liberties on diet setups and don't cycle phases of over-and underfeeding cycles.Surplus calories should not be consumed each and every day, but in conjunction with training - when they are likely to be used for repair of damaged muscle tissues and recovery of glycogen stores.
Conversely, slight underfeeding on rest days may have benefits mediated via mechanisms that kick in during calorie restriction (on top of the independent and positive effects of intermittent fasting), such as improvement in blood lipids and other health markers.And then there's the fact that people simply get more productive with a lessened focus on food on rest days - they get stuff done. It's certainly not something that occurs with prolonged dieting, where thoughts of food may become overwhelming and obsessive. I've noticed I am at my most productive during those days and I certainly don't experience "dieting" symptoms such as increases in hunger.So, cycling between overfeeding (training days) and slight underfeeding (rest days) is another excellent strategy to remain lean regardless of your goal. There will be tempting foods, maybe alcohol and various snacks and they will likely deviate from their diet. And when some people deviate from their diet, they lose control and overeat (usually on a plethora of sub par foods and snacks).
Learning how to tackle social events that involve eating is therefore important for anyone wanting to get lean and remain lean - unless you plan on living your life like a hermit.These events can be made into smaller issues with a good dose of self-control.
But I can't assume that everyone is able to "eat in moderation." No, I have special strategy for such occasions.
Assuming the event is in the evening, and that the client initiates his feeding phase around noon, I tell them to eat their full allotment of protein for the day before attending the event.
They should keep everything else low; fat and carbs are consumed in whatever low amounts that are contained in the high protein foods eaten before the event.
This creates a big caloric buffer for social eating AND ensures that the client comes to the party reasonably satiated and less prone to eat a bunch of junk.Consider this easy and non-challenging strategy yourself. It has been a great help for myself and many clients.Summary* I follow intermittent fasting to maintain a shredded physique 365 days a year. For me and many others, it's an excellent way to enjoy dietary freedom without feeling deprived and constrained to your diet.* I maintain a high protein diet and cycle carbs and fat depending on day.



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