Getting ripped is something everyone has thought about. Who doesn’t want washboard abs, right? But the diet isn’t for the faint of heart. It’s quite challenging, and will test your daily diet discipline.
If you think you’re ready, and you feel committed to looking like a Greek god, here’s the best diet for getting ripped, shredded, cut, diced, and every other adjective you can think of.
Are You Ready To Get Ripped?
Your body passes through phases on the way to ripped. An extreme fat loss diet is the finishing stage, and not the beginning.
So when I ask, “are you ready to get ripped”? I don’t mean, do you want to get ripped. I mean is your body at the physical state needed to reach the final stage — getting ripped like a freakin’ superhero.
If you’re fifty pounds over weight, with noticeable belly overhang, you’re not quite there yet. You could still try a cutting or finishing diet, but because of the excessive amounts of body fat you would have to stay on the diet for a prolonged period of time.
It’s possible, but very…. challenging.
If you’re 10-12 pounds overweight with some noticeable definition in your shoulders and arms, then you’re close to the finish line and you’d be able to get cut on a strict 60 day diet.
High Level Intermittent Fasting
Intermittent fasting (IM) efficiently separates your day into eating and non-eating time frames. While it’s possible to reap the benefits of IM on a twelve hour daily fast, it’s recommended to reach the upper end of the fasting spectrum while trying to shed the last of your body fat.
Sample Intermittent Fasting Schedule
Consume all calories between: 10am – 6pm
Fast until 10 am the next morning, repeat the cycle.
This would give you an eight hour window to consume all of your daily calories followed by a 16 hour fasting period each day.
You can drink as much liquid as you want during the fast, and trace amounts of calories are fine. But avoid solid foods or anything with more than 25 calories in it during the fasting period.
Here’s a more detailed explanation of the benefits and how to use intermittent fasting.
Progressive Calorie Restriction
Starting Calories = Normal calorie consumption when you’re not on a diet
Week 1: 95% of starting Calories
Week 2: 90% of starting Calories
Week 3: 90% of starting Calories
Week 4: 85% of starting Calories
Week 5: 85% of starting Calories
Week 6: 80% of starting Calories
Week 7: 80% of starting Calories
Week 8: 75% of starting Calories
Going below 75% of your starting calorie range is not a good idea for most people. You start to lose focus, get irritable, and very lethargic.
See Also: How to lose 20 pounds in two months
Low Carb/No Sugar Diet
This is where most people struggle with crossing over from lean to ripped. As you inch closer to peak fitness, the margin for error gets smaller. If all you want to do is get lean, eating a cheeseburger once in a while isn’t a deal breaker.
You can easily recover from that in one or two workouts. When you’re trying to get shredded, you have to be ultra disciplined.
No sugar means as close to zero as possible without exceptions.
Common Carbs You Need To Avoid
– Ice Cream
– Fruit Juice
This isn’t the sexiest meal plan but it has proven to be the most effective for extreme fat loss. Each meal should consist of lean protein, vegetables, or a protein shake.
Make sure you aren’t getting too many carbs from vegetables like corn or carrots. Ideally you would want to keep your total carbohydrate intake for the entire day below 20 grams.
Cardio, Cardio, Cardio… And Then More Cardio
You’re going to lose muscle mass while cutting, it’s part of the process and expected. It’s very difficult to go through 60 days on a strict no carb diet without losing some mass.
It’s going to happen, don’t panic.
Part of the reason you lose muscle mass is because of nutrition and calorie restriction, and the other is because you need to place a greater emphasis on cardio. Sometimes you only have an hour to get your gym time in and cardio will always take priority while trying to get ripped.
You’ll want to increase your cardio sessions to 4-5 times per week, each lasting 40-60 minutes.
Recommended high intensity exercise programs:
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