BeaudoinWestbrook692
De BISAWiki
I will be discussing within this long (but informative) article the best diet to get ripped. Before I get in to the diet aspect, which is the most significant by far, I just want to obtain a weight training myth taken care of.
Many people think that to be able to "tone the muscle" and obtain more cut, you ought to perform higher reps within their exercise routine. The logic of this technique is that doing more reps will use-up more calories, which will theoretically burn more fat.
I disagree with this particular opinion.
Here's why.
I feel like in any cutting program there's two distinct goals. First and foremost, obviously the main goal is to burn off fat. But secondly, it's extremely important to retain muscle.
The standard approach attempts to achieve both goals through workouts like I previously mentioned: higher reps will burn fat, while working muscle.
The issue with this technique is that higher rep training is usually NOT enough to lose fat satisfactorily.
And on the muscle retention front, higher rep workouts definitely do not induce enough muscular stress to carry onto muscle optimally.
Final point here is, there is a better method of getting ripped faster, and with more muscle spared (so you have the abs, AND arms, pecs and shoulders come beach season).
So here's the way i approach a cutting program:
1. Muscle retention is better achieved by lifting heavy weight, meaning lower reps. Think 4 to eight reps per set.
2. Weight loss is better achieved by doing HIIT, complexes, and manipulating diet.
See things i do here?
I let work outs do what they're designed to do - to achieve or at the very least, retain muscle tissue. Even "the Ultimate Beginners Work Out" will be a great place to start while on a cutting program. It's not excessive volume, but focuses on heavy weights that will be sure to scare the body into gripping its muscle tightly regardless of how low you are on calories.
Or better yet, try out Visual Impact which mixes a variety of methods of training to not only retain muscle, but to make sure it's shaped in all the right places.
Discussion of the greatest Diet to obtain Ripped... It's a Process
Now that you are in a place where your muscle is protected in the ferocious jaws of catabolism, you can start putting different techniques into play to get super ripped using diet and cardio techniques.
It's usually better to ease your body slowly right into a diet and cardio plan. This way, your physiological systems won't start getting freaked out and protect its fat reserves.
To begin, try simultaneously cutting your carb and calorie intake. This isn't as complicated because it sounds. For instance, sometimes I'll have a bagel, eggs, and turkey bacon in the morning.
Since I'm starting to diet down, I'll eliminate the bagel, and just eat eggs and turkey bacon for breakfast. I've effectively eliminate 300 calories and around 55g of carbs from my daily diet just from that small change.
One or two weeks later, I might make a move similar with another meal. Maybe cut out the rice from my chicken and veggie stir-fry meal before going to sleep.
I'm about a month in, my body is gradually easing itself into fat-burning mode, and this is where I use cardio to heat up my internal furnace. I start doing HIIT two times a week on non-work out days.
Next, perhaps 6 weeks in, I reduce to 100g of carbs each day, and that i eat those carbs only pre or post-workout (within an hour). Pre- workout carbs are quickly used up through the concentration of workouts, and post-workout carbs are used to fill muscle glycogen stores. No carbs will be remaining to fill fat stores... this is an excellent thing.
By now, I'm down to around 2400 calories per day, 100g of carbs and two HIIT workouts. It's definitely not easy, but it's maintainable without too much trouble. The odd craving pops up once in a while, but is extinguished during my before workout carb meals.
Noticeable Results Will Come Rapidly...
My ab outline starts to appear. An internet of veins starts to protrude from my forearms. The anterior and medial delts start to separate.
The jaw line becomes more defined. "You look great, the face looks different." Female friends begin to comment.
Personally i think good. I look much better than 99% of the population around the beach. I understand how hard this really is getting, and contemplate stopping here and enjoying my summer.
But now's not time to be complacent. I'm going for that 8 pack. For any back that's shredded to pieces. Pec line as deep because the Grand Canyon. Can I handle another month? Heck yeah.
The Going Gets Tough
I pass the two month mark, and that i eliminate carbs all together, and lower my calorie intake to 2000 calories each day. I start doing complexes 1 - 2 times per week along with HIIT
Each progressive week I drop calories by 100, and give a morning cardio session consisting of a brisk walk around the tread mill for 45 minutes.
My strength decreases. Why does Visual Impact require such heavy work outs during the last phase? I proceed regardless.
Cravings make carbs almost irresistible. Good looking girls aren't attractive anymore - doughnuts, cookies, and frozen treats are what catch attention. Ketosis - the state in which the body fuels itself from fat stores - makes me seem like crap.
The results are dramatic though. Almost 12 weeks in, and I look in the mirror dumbfounded to see a full 8 pack. I'm right down to 1600 calories each day, no carbs... Talking about carbs, three more days which doughnut is going to be mine again.
I trudge on, every day feeling as an eternity. Personally i think just like a zombie, pushing through my workouts on seemingly on the brink of death.
Around the last night, I cannot sleep. A mixture of caffeine pills (I started using these 8 weeks in to rev up the metabolism) and anticipation, shown with the unceasing flow of liquid pouring through my salivary glands, keep me awake.
The outcome
I finally wake up, in the 12 week mark looking more ripped than an underwear model. I spend the very first day off the diet eating upwards of 6000 calories. I almost feel bad for the "all-you-can-eat" sushi restaurant owner. Food never tasted so good.
This doesn't worry me; I'm merely filling my glycogen stores in my muscles after weeks of no carbs.
Following a single day of gluttony, I'm a a bit more careful. I personally use self control to gradually ease carbs back into my diet, to maintain my well earned body. At this time, my body is hyper sensitive to any kind of carbs so I have to be mindful of my intake.
After 2 - 3 weeks I'm back to a fairly normal diet. I hit the load room Three to four times each week, and do cardio One to two times per week. I attempt to steer clear of carbs when possible, but I don't have any dietary restrictions and also have no problems with eating the odd dessert.
All in moderation - just remember that a body like this doesn't keep shape by eating such as the average person. Does not mean you can't benefit from the odd comfort food or drink though:)
I spend my summer at the beach, around the basketball court, and travelling appearing like one, lean and muscular.
And that my friends is the Best Diet to Get Ripped. If you're tight on time then go directly into the Get Ripped Diet.
