Bodybuilders and other physique athletes achieve their ripped physiques by weight training hard and doing cardio, but more importantly, by following these 7 rules of a ripped physique diet.
Use these rules to create a meal plan that will support your training and cardio efforts at the gym and have you shredded in no time.
The 7 Rules of eating to get ripped fast:
1. Eat six times a day
You can either eat 6 relatively small meals a day or eat three big meals and have 3 high nutrition snacks in between. You will eat once every 3 hours.
Eating like this provides multiple benefits; it ensure that your body has the nutrition throughout the day for maximum muscle repair and rebuilding, it keeps your blood sugar levels stable, it minimize food cravings and it maximizes your body’s ability to burn through calories.
2. Eat quality proteins
Each one of your six meals will contain quality lean proteins. You will eat 1.2 grams of protein per pound of body weight. So, if you weigh 180 pounds, you will eat 216 grams of protein, divided evenly between the six meals.
Get your protein from lean meats like chicken breast, turkey breast, lean beef, wild caught salmon, tilapia as well as from quality non-meat sources such as whey protein, cottage cheese and nuts.
3. Eat complex carbohydrates
Eat quality complex carbohydrates in three of your six meals. You will eat 1 gram of carbohydrates per pound of body weight. So, if you weigh 180 pounds, you will eat 180 grams of carbohydrates. Since your goal is accelerated fat loss, it is important to limit carbohydrates.
At the same time, you need to eat enough carbohydrates at the right times to provide you the energy to train hard at the gym. You will complex carbohydrates in the two meals before you workout and in the meal after you workout. Stick to low glycemic carbohydrates such as sweet potatoes, brown rice and oats.
4. Eat healthy fats
As you decrease your carbohydrate intake, slightly increase the amount of healthy fats that you eat. Healthy essential fats are important for fat loss, muscle building and good health.
Eating sufficient amounts of healthy fats will ensure that your energy levels don’t suffer while dieting, that you maintain or even build some muscle as you get lean and that you burn through as much body fat as possible. Quality sources of healthy fats include avocados, walnuts, olive oil, flaxseed oil and coconut oil.
5. Eat more vegetables
Since you will decrease your carbohydrate intake, eating more fiber-rich vegetables will fill you up without the added calories that come from carbohydrates.
Vegetables will help suppress your appetite, increase your metabolism and provide you with essential vitamins and minerals. You don’t need to count calories when it comes to vegetables. Eat as much of the green leafy vegetables such as broccoli, green beans and spinach that you would like.
6. Drink more water
Staying sufficiently hydrated is especially important when you are dieting to get ripped. The body needs water to maximize fat loss, build muscle and of course for the optimal functioning of your body.
Water also creates the feeling of being full that helps eat less calories. Drink .5 ounces of water per pound of body weight. So, if you weigh 180 pounds, drink 90 ounces of water per day.
7. Cycle your carb intake
Every four days increase your complex carbohydrate intake to 1.4 times your body weight. So, if you weigh 180 pounds, eat 252 grams of carbs every fourth day.
This will ensure that your metabolism stays running at peak levels and it will improve your energy to keep weight training hard and doing cardio and get ripped fast.