Eat To Get Ripped Fast
Post at 17:53 - 10/04/2018

Follow this plan to get ripped fast and build muscle

 

As you reduce the amount of calories you eat your body starts to burn fat for energy. But calorie cutting can make you lose muscle – so don't overdo it. The trick to get ripped fast: cut calories from carbs and eat more protein. This safeguards your muscle. If you cut too many calories your body thinks it's starving so it starts to conserve and store them, which reduces the rate at which you burn body fat.

This plan bypasses this survival mechanism because you'll be alternating between the two workouts and meal plans. During this phase, eat your carbsearly in the morning and right before you train to give you energy to exercise. On your rest days, eat according to the "Build muscle" meal plan to give you enough calories to recover properly.

This plan has to be followed in conjunction with the "get ripped fast" workout plan which you can read here.

 

get ripped fast

 

Our "Get ripped fast" meal plan

Try this sample meal plan during the "Get Ripped" phase of the programme

 

get ripped fast

 

Breakfast
4 egg whites (scrambled, fried or omelette)
Wholegrain bread (2 slices)
Oats (50g)
Milk


Snack 
Hoummus on oatcakes and 2 apples

Lunch
Turkey (150g), Swiss cheese and salad on wholegrain bread

Snack
Protein shake, 2 pieces of citrus fruit, black coffee  

Training session

Dinner
Stir-fried chicken (150g) and broccoli (1 cup)
Brown rice (1cup)

Snack 
Frozen yoghurt (200ml) and protein shake

get ripped fast

 

Get muscle

To get ripped fast you need extra calories floating around your bloodstream, and it is important you don't get too many from carbs. Only eat carbs before and after you train to give you the energy to exercise and replace the energy you'll have lost during training. Bracket your "Get muscle" workouts with a protein shake to get easily absorbed protein at the time when your muscles need it most. On your rest days revert back to the "Get ripped" meal plan to ensure you're not porking up, but still getting enough nutrients to grow only lean muscle.

 

get ripped fast quick

Get muscle meal plan

Try this sample meal plan during the "Get muscle" phase of the programme

Breakfast 
3 whole eggs
2 egg whites
Grilled bacon
1 tomato
2 bagels
Fruit juice  

Snack 
Cottage cheese on 6 Ryvitas, 1 banana

Lunch 
Baked potato, tuna, cheese and protein shake

Snack 
1 wholegrain bagel
Smoked salmon (80g)
Cottage cheese
Protein shake

 

Get ripped fast



Training session

Dinner 
1 protein shake, then chicken or beef fajitas

Snack 
All-bran muffin or carrot cake

 

The 10-week strategy

Weeks 1, 3, 5, 7, 9

Monday 
Get muscle workout
Get muscle meal plan

Tuesday 
Get muscle workout
Get muscle meal plan

Wednesday
Get muscle workout
Get muscle meal plan

Thursday
Rest day
Get ripped meal plan

Friday
Get muscle workout
Get muscle meal plan

Saturday
Rest day
Get ripped meal plan

Sunday
Cardio
Get ripped meal plan

Weeks 2, 4, 6, 8

Monday 
Get ripped workout
Get ripped meal plan

Tuesday
Get ripped workout
Get ripped meal plan

Wednesday
Cardio
Get ripped meal plan

Thursday    
Get ripped workout
Get ripped meal plan

Friday
Get ripped workout
Get ripped meal plan

Saturday
Rest
Get muscle meal plan

Sunday
Cardio
Get ripped meal plan

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