Getting a ripped body with extremely low body fat – lean enough that you can see all your abs – remains not only mysterious and elusive to most people, it also seems complicated.
I know there’s a small group of fitness nerds who love reading research, and there are a quite a few people who want to know the why behind the how of body fat reduction. But if you’re like most people, you either can’t wrap your head around all the scientific stuff or it just bores you to death.
You can count me as one of those science geeks, and I like to back my practical advice with research, but having heard this plea so often, I wondered if I could do more good for more people if for once, I intentionally left out all the details and indulged my readers in their simple request – tell them what to eat to get ripped without any science at all. The more I thought about putting together a “get ripped diet cheat sheet” (aka “getting ripped made simple), the more I started realizing how simple it really is to get ripped. But if you have a “cheat sheet,” you don’t have to study all that stuff if you don’t want to.
Here’s something really interesting: The leanest muscular men and women in the world are bodybuilders, figure competitors and other physique athletes. There is certainly more than one approach that can work and each individual will have personal preferences. It’s not easy to follow this type of very strict diet plan for a prolonged period of time, but if you stick it out for 6, 8 or 12 weeks (depending on how much fat you have to lose), you’ll be shocked at the results – just look at the success stories at the end for some idea of what this could do for you! I recommend the Katch McArdle or Harris Benedict calorie equations to find your basal metabolic rate (BMR) and daily caloric maintenance level.
Set your starting calories at a conservative deficit – only 15-20% below maintenance or a deficit to drop about a pound a week.
When calculating meal plans with macronutrient ratios this is usually at least 40% of total calories and often as high as 50% of total calories. Since a diet to get ripped is a high protein diet and a hypocaloric diet, you must become familiar with the staple proteins in the bodybuilding and physique athlete repertoire. There’s no reason to exclude milk, cheese, cottage cheese and other dairy products, but traditionally, physique athletes avoid or minimize them prior to competition (dairy based protein powders such as whey or casein or both are very popular on diets to get ripped and a good tasting protein shake is often a welcome relief after eating so much lean meat). Once you’ve chosen your protein for each meal, then add a fibrous carb or vegetable to your meal. It’s almost impossible to gain fat eating green veggies and other fibrous carbs because the caloric density is too low. A fat loss diet for a hard-training physique athlete is a low to moderate carb diet, but not a zero carb or extreme low carb diet. Staple starchy carbs include: oatmeal (unsweetened old fashioned rolled or steel cut), brown rice, sweet potatoes, yams, and white potatoes. Once every 4 to 7 days, spike your carbs all the way up to maintenance level calories or even slightly above. In the last several years, there’s been some interesting debate on the optimal meal frequency for fat loss and necessity of following a bodybuilding diet at 5-6 meals per day versus a traditional meal plan at 3 meals per day. This may be counter-intuitive because traditional nutrition advice almost always recommends “eating a wide variety of foods.” Why? I’ve seen people nail all 9 of the first 10 steps and still fall short of getting all the way to a ripped body purely because they screwed up this last step: they failed to pay attention to results, measure results and properly tweak and adjust along the way. WOMEN CLICK HERE and find out how you can get as lean as a fitness model, a top figure competitor or a world-class athlete without starving yourself or getting "skinny fat!" Get lean or even ripped, with sleek, solid muscle!
Tom Venuto is the author of the #1 best seller, Burn the Fat, Feed the Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. There are two basic types of carbohydrates - simple carbohydrates and complex carbohydrates. When it comes to losing weight, a no carb diet food plan is common in many well-known diets, the Atkins diet being the perfect example which focuses on no carb foods that are high in proteins and fiber. Spices: Just because you are on a no carb diet, it does not mean that you must have bland food. Beef: Most meats, including beef, are very high in iron, vitamins, and minerals and contain no carbs.
Oils: Most oils like corn oil, soybean oil, peanut oil, walnut oil etc have no carbohydrates. Fish: Fish, especially salmon, Alaskan halibut, sardines, anchovies, trout and mackerel all contain no carbs and are great sources of proteins.
Vegetables: While most vegetables contain carbs, there are certain vegetables like spinach, lettuce, celery, and bok choy which contain no carbs. Before you go on a no carb diet plan, it is advisable to consult a doctor for no carb diet side effects.
Some people mistakenly believe that a no carb diet or low carb diet plan is the answer they have been looking for to burn off unwanted body fat. Ever since the start of the Atkins diet fad, all I ever hear is that in order to trim your physique, burn fat, and get skinny, you must follow a no carb diet or consume only small amounts of carbohydrates (less than 20g per day).
Not only is this premise ridiculously dogmatic as it assumes it to be impossible to burn considerable amounts of body fat while consuming a substantial amount of carbohydrates, but if followed, it also can lead to less than desirable outward appearances and actually hinder your ability to reach your personal fitness goals; not to mention that such a diet would be extremely boring.
If you are only concerned with lightening the load on the scale, a no carb diet or low carb diet plan may temporarily give you the results you desire. Contrary to what you may have heard, the muscles in the human body need sufficient amounts of carbohydrates along with protein to grow. This happens because your body, realizing it is lacking the glycogen found in carbohydrates, will turn to body fat for fuel. While this seems like a good thing, the body will also begin converting amino acids from protein into energy for your body as well resulting in muscle loss. Almost everyone I have ever heard claim success from a low carb diet have been noticeably lacking in muscle development. While they had lost some body fat, they had also lost significant amounts of muscle mass in the process leaving their body soft to the touch and still left with the undesirable "flabby" outward physical appearance. Unless you are supplying your body with a sufficient amount of carbohydrates, you will lose muscle mass, period. For those of you who think that you could stand to lose some muscle mass for the sake of burning fat, let me tell you about another adverse side affect of depriving your body of carbohydrates - a dragging metabolism.
In other words, someone with a high metabolism will burn more calories by performing their normal daily activities than someone with a lower metabolism who performs the exact same activities.


Simply put, greater muscle mass equals more calories naturally burned, which leads to lower fat levels on your body. When you follow a no carb diet or low carb diet and deprive your body of carbohydrates, you lose muscle mass which forces your metabolism to take a dive. This is also the reason that most people who discontinue their no carb diet or low carb diet will actually end up with more body fat than before they began the diet in the first place. This happens precisely because their metabolism is now lower than before they began following the low carb diet, and reverting back to eating the same amount of food as before results in more body fat as their body is now less effective at naturally burning away the calories.
I want to iterate that eating an irresponsible amount of carbohydrates can lead to many health problems including diabetes, hypoglycemia, and obesity to name a few. But used in the proper proportions, carbohydrates are an integral and necessary component of any nutrition plan being followed with the hopes of maintaining or building muscle. I don't know about you, but I enjoy the sweet taste of a banana, a refreshing glass of milk, a crunchy bowl of honey-nut Cheerios, or for my college friends, a healthy portion of Ramen Noodles.
I could not imagine abstaining from eating carbohydrates; what a boring diet that would be indeed! Finally, I want to make the point that the most effective, healthy, and personally satisfying way to lose weight is by combining a disciplined fat loss nutrition plan with an effective exercise program.
Words cannot explain the satisfaction attained from knowing that I am completely responsible for the successes I have achieved by exerting steadfast dedication and knowing that no one can take it away from me. I can think of no other experience or feeling of accomplishment that compares to the thrill of seeing the results produced on my body from weeks of hard work at the gym and following a disciplined fat loss diet plan - this is what I absolutely love about body building! Well, without sufficient carbohydrate intake, it would be impossible to sustain any kind of intensity in my workouts and any intense exercise performed would actually be counter-productive as my body would be stealing energy from the very muscles I am working so hard to build which would actually result in a net decrease in muscle mass.
If you want to lose body fat, build muscle mass and keep the new body you have worked so hard to get, a no carb diet or low carb diet will leave you disappointed. Diets low in or void of carbohydrates, like the Atkins diet, are popular and effective methods for weight loss.
By that standard, 4 NFL descent linemen, dual Jets and dual Giants, competence seem bonkers for endeavour a diet comprising about 70% fat, 30% protein—and roughly no carbohydrates during all. The 300-pound blockers, who are toiling in training stay to ready for a start of a unchanging deteriorate in 3 weeks, are partaking in a select and argumentative fast called a ketogenic diet, or usually “keto,” as they call it. The many famous ketogenic practitioner is NBA star LeBron James, who slimmed down with a fast during a 2014 off-season. Some nutritionists, however, counsel that a advantages of a diet are unproven, and that it’s unsustainable in a prolonged run. Schwartz and Jets safeguard Brian Winters have been a many fervent ketogenic dieters, while Giants core Weston Richburg and Jets safeguard Willie Colon have attempted variations of it. Phinney pronounced a low-carb diet also activates a body’s anti-inflammatory defenses, shortening a tenderness people feel in their muscles a day or dual after an heated workout. She combined that it’s roughly unfit to quantify either such a diet indeed reduces behind conflict flesh soreness. Schwartz, a Giants lineman, stranded to a ketogenic diet from about Mar 1 to a start of training camp.
Schwartz pronounced a many formidable partial of a diet was creation certain that 70% of a calories he consumed came from fat: “In my mind, it’s tough to routine eating that fat. Since training stay started, Schwartz has been eating carbohydrates during cooking to give him some-more energy, yet he sticks to a no-sugar order that Bentley recommended. Winters pronounced he has one “cheat day” during a week in that he cooking healthy carbs, such as whole-grain pasta, to respark his insulin levels. But Phinney pronounced there was no systematic justification that eating carbohydrates during a midst of a ketogenic diet can boost appetite levels, yet there is some anecdotal justification from several chosen athletes. Ferraro, a California professor, pronounced a pregame carbs could boost Winters’s energy, yet that he indispensable some-more carbs via a week to means his appetite level. This entry was posted in ???? and tagged ???? ????, ??????, ?????, ?????, ????, ?????, ???? ?????? on August 21, 2015 by admin.
Your endocrine system and the dynamic and adaptive nature of energy balance in the human body are so complex, they could each become the subject of a person’s entire life’s academic work. What I mean is if you asked them to explain HOW their diet worked to get them so ripped, most of them couldn’t give you the scientific explanation. But what I can tell you is that the 10 get ripped tips below explain precisely how the vast majority of bodybuilders and physique athletes have been getting ripped for decades and how they are still doing it today in 2011. When you’re already lean and aiming to be ripped, your risk of muscle loss is higher than an overweight person with a high body fat percentage.
This is much higher than a normal nutrition plan for long term maintenance, but remember, this is a serious contest-level diet to get ripped – not yer grandma’s meal plan! Many bodybuilders go with the leanest proteins possible (egg whites, chicken breast and white fish), in order to control calories. Physique athletes sort carbohydrates into different categories than traditional nutritionists.
A diet that consists primarily of lean protein and fibrous carbs is the foundation of all serious fat loss diets. If you only eat fish, lean meat, eggs and fibrous carbs, you automatically have a very low carb diet.
Because limiting your variety can produce excesses of certain nutrients or macronutrients while leaving you short on others. Create a meal plan on paper including the food name, serving size or weight, calories, protein, carbs and fat.
You must follow it, measure the results every week and then adjust your approach according to your results.
If you want to keep the progress coming you must have high levels of sensory acuity (pay attention!), measure your results at frequent intervals (weight, body fat, measurements, appearance; measure everything you want to improve), apply progressive overload and change tactics when necessary.
Tom is a lifetime natural bodybuilder and fat loss expert who achieved an astonishing ripped 3.7% body fat level without drugs or supplements. However, when we decide to lose weight, the first suggestion we are given is to eliminate carbs from our diet or to go on no carbohydrates diet.
Simple carbohydrates, also known as monosaccharides, are easy-to-digest carbs that are generally found in fruits, dairy products, processed foods like pastas, and white sugar.


This is the reason why rice, potatoes, pastas, and fruits are strictly prohibited in these plans. You can eat beef prepared in any way, like hamburger patties, steak, bottom roast and ribs. But you have to remember not to use oil in excess because oil contains fat which ultimately defeats the purpose of going on a diet. Besides having no carbs, grilled fish is very filling, is tasty and contains almost no fats. There are different kinds of cheese that have no carbs like Gruyeres, Cheddar, Fontina and Muenster. Also, research has shown, that these kinds of diets should only be done for a certain period or till you attain a certain weight.
Steer clear of processed lunchmeats and fast-food meat sandwiches; these meat products are often packed with a corn byproduct as filler.
Because of the missing sugars, these type of milks will taste different than traditional dairy products and may not please your tastebuds as a standalone beverage. Although weight loss has been proven even when practicing a high-fat low-carb diet, certain heart risks accompany a diet high in fat. The thought is that they can force their bodies to bake fat, rather than a carbohydrates people typically burn, as fuel.
Until a few years ago, nutritionists pronounced a keto diet was endorsed to usually a morbidly obese, since it helped them remove weight, and for children with epilepsy, since it was found to revoke seizures. The couple among them is that they all attended an off-season training module for descent lineman run by former NFL core LeCharles Bentley, who pronounced he detected a diet while rehabbing from an damage in 2007. Stephen Phinney, a nutritive consultant who, along with Ohio State highbrow Jeff Volek, has complicated a low-carb lifestyle. Katie Ferraro, an partner highbrow and dietician during a University of California-San Francisco, pronounced a physique doesn’t well routine fat and protein as energy. He pronounced a initial dual weeks were a many formidable as his physique practiced to blazing fat rather than carbs.
That means no Gatorade (he drinks H2O instead) and no fruit, so he takes a multivitamin to safeguard he gets all his nutrients. On a new day, he had egg whites and cheese for breakfast, duck and vegetables for lunch, and hamburger patties with cheese and vegetables for dinner. For someone on a ketogenic diet, those carbs would be shunted directly into muscles for energy, rather than being immediately burned, Phinney said. A small deficit and slow weight loss will help preserve lean tissue, as does a high protein intake. Read that again and remember it – because lean protein + fibrous carbs is the world’s most no-brainer diet to get ripped.
If you’ve been dieting a long time and you’re already very lean, take the high carb refed day every 4th day.
Eating the same foods every day may also cause boredom and boredom causes some people to fall off the wagon. That makes it incredibly easy to prep the food, follow the diet and to troubleshoot plateaus.
You can and probably will need to tweak the meal plan over time (see #10), and when you do, make the changes on your written plan and print it out. The reason for this is that carbohydrates take the form of sugar and starch in our body which are the major causes of weight gain.
On the other hand, complex carbohydrates are difficult to digest and are found in legumes, whole grain breads, brown rice, and vegetables. Fortunately there are plenty of food options available to create healthy, flavorful and satisfying meals without carbohydrates.
The best way to prepare the meats is by baking or grilling, which will ensure that the finished product is a low-fat dish. Fresh fruit salads or desserts without added sugars or syrups are an ideal treat for your sweet tooth.
The lactose in milk is processed by the body as a sugar, so too much dairy will exceed low-carb diet requirements.
Use low-carb breads, tortillas or pastas to meet your need for a starchy item on your plate. They contend a diet creates them leaner and reduces tenderness after exercise, permitting them to sight with larger power and for longer periods. Diets that are random or inconsistent are nearly impossible to troubleshoot because no baseline is ever established.
While carbohydrates are an essential constituent of our daily diet, carbs taken in excess can have damaging effects on our body. It is very important to have at least 8 glasses of water everyday especially when you are on a no carb diet as it keeps you hydrated and helps your body with digestion.
Meats can be fried, but abstain from using any type of breading or batter, which will add unwanted carbs. People can debate the necessity of this on weight loss forums until they're blue in the face, but here’s a fact: bodybuilders and physique athletes use very high protein intakes on pre contest cutting diets. Also, when presented with a wide variety of food choices, most people eat more (stay away from the buffet!) A somewhat repetitive (aka bland and boring) diet is not a necessity, but it can make calorie control significantly easier.
By the way, if you work off a written meal plan, you don’t have to count calories every day – you simply have to weigh and measure your food and follow the meal plan – you already did the counting on paper. If you have decided to go on a no carb diet or low carb diet, then it is extremely important to get informed about this diet. Lower activity people, women and smaller men may be fine with fewer (4-5) feedings per day, while most male athletes, esp larger men fare better with more meals (5-6 recommended).



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