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.
Our "Get ripped fast" meal plan
Try this sample meal plan during the "Get Ripped" phase of the programme
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 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 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
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
