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26.05.2014
Sugars in general accelerate cellular aging and cause inflammation, which leads to weight gain and diseases like heart disease, diabetes and cancer.
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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. One of my favorite ministries is serving as the Meal Planning Contributor for The Better Mom, where I share my bi-weekly real food meal plans as a way to help inspire and encourage others. All content (recipes, photos, text, etc.) on this site is the creative property of Kelly Smith of The Nourishing Home. Oz debuted his 2-week Total 10 rapid weight loss diet last week, and the results have been incredible, he said on the Jan. Oz’s Total 10 rapid weight loss diet, and most have lost an average of 8 pounds in 2 weeks, Examiner reported. Oz said his Total 10 rapid weight loss diet is a modified version of his 2-week rapid weight loss diet, which helped his audience members lose over 1,000 pounds combined, or 9 pounds per person last year.
Oz underscored that you should try to limit or avoid refined sugars on his Total 10 rapid weight loss diet because refined sugars are addictive. Drink a cup of hot water with lemon first thing in the morning, as this has been shown to remove toxins and jump-start weight loss. You can enjoy unlimited amounts of low glycemic vegetables such as: Artichokes, asparagus, brussels sprouts, cauliflower, cabbage, squash, snap peas, broccoli, mushrooms, bamboo shoots, bean sprouts, celery, cucumber, daikon, eggplant, leeks, lentils, beans, greens, okra, onions, radishes, rutabaga, Swiss chard, zucchini, salad greens, water chestnuts, watercress and peppers.
Avoid or limit wheat, artificial sweeteners, alcohol, dairy, processed foods and refined sugar.
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. Each bi-weekly meal plan includes what’s on the menu for breakfast, lunch and dinner, as well as links to more than 40 of the delicious real food recipes featured.
My heart in creating this blog is to help you by sharing helpful meal planning strategies and nourishing GF recipes that are healthy, easy and delicious with thanksgiving to God! You are welcome to share a photo via social media, as long as it contains a link back to the corresponding recipe from this site.


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.
The most important thing is to pray and be in God’s Word and He will add everything else and provide you with His strength and grace! 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).
Additionally, please refrain from adapting recipes without properly linking back to the original recipe, and keep in mind that simple substitutions do not constitute an adapted or original recipe. Oz suggested centering your meals around poultry, fish or eggs, ideally getting 12 grams of protein a day. 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.
A meal plan is a must to help you plan for healthy, yet simple meals and you can make a meal plan while you’re nursing, or have a free moment in the evenings after the little ones are in bed. Again, keeping the meals very simple is the key and plan for leftovers so you don’t have to cook every night. Grilling or roasting large portions of meat that can be used in various meals throughout the week. Using your crockpot to make one-pot meals or soups, with enough leftovers for another night.



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