Get Ripped With My Diet Plan, Training Plan And Suplimentation Tips

So here's my plan that I am using to get shredded, it’s paying off to be honest.

I’ve tried so many times to get down past 5% body fat and it’s just never happened.

I will talk you through step by step how I managed to achieve it this time and what I used and did to achieve it.

Firstly I am going to talk about MACRO’S. Diet is very, very important when trying to transform your body, so getting the right calorie intake is vital. If you eat too many calories, you will put on excess weight and possible gain fat which isn’t the point if you are going to get ripped! But under eating calories will cause you to lose that hard earned muscle that you have worked hard for.

For your body to function also you need sufficient and correct macros. Macros stand for “Macronutrients” and they are broken down into three categories, these being

·         Carbohydrate’s

·         Protein’s

·         Fat’s

They are all a vital part for body building, don’t get enough you won’t grow, get too many you will grow the wrong way!

I use a website that basically works out all of my macros for me (Because I Suck at Maths) but I still do know how to work it out using the formulas. I will talk you through both ways, but first you need to know how many calories you need each day. On the same website I use to get my macros from they have an instant calculator which work out how many calories you will need to gain muscle or get shredded.

Click on the link here to work out how many calories you will need to transform your body. Once you have found the amount of calories you need, quickly write it down somewhere because you will need it in a second.

You need to put you’re

Age

Gender

Height

Weight

Exercise Level

http://www.freedieting.com/tools/calorie_calculator.htm

So you have found out you’re calorie needs. It should have given you an amount of calories either to maintain your current body weight, for fat loss and or extreme fat loss.

If you are looking to bulk up a bit add an extra 300-400 calories on top of that until you see a slow increase in weight each week of about 1lb. this should be mainly muscle and not a lot of fat which you are putting on if you are training hard!

For fat loss which you will need to get Ripped you need to use the “Fat Loss” calorie level it has given you, this means you should be losing no more than 1lb per week, otherwise if you lose any more than that per week you’re in a high chance of losing muscle like I talked about earlier.

Okay now click on this link and enter your calories that you have been given into the small white box on the page. I would recommend using the moderate fat loss diet plan in the next box, this is the most common used to get great results. All you have to do now is select how many meals you are currently eating a day and below that is you macro break down. All you have got to do now is work out some meal plans that fit around your macros, try to vary you foods or your taste buds are going to hate you in the long run as I found out by only eating chicken and broccoli for weeks upon end!

http://www.freedieting.com/tools/nutrient_calculator.htm

If you’re good at maths and want to work it out yourself here is the formula used to calculate your macros.

So to find out your BMR – Basic Metabolic Rate you need to use this equation, BMR = 370 + (21.6X Lean Body Mass in KG) X (100-body fat %) / 100

You then multiply these by an 'activity variable' to give TEE. This Activity Factor is the cost of living and it is BASED ON MORE THAN JUST YOUR TRAINING. It also includes work/lifestyle, sport & a TEF of ~15% (an average mixed diet). Average activity variables are:

1.2 = Sedentary (Little or no exercise) + Desk Job

1.3-1.4 = Lightly Active (Little Daily Activity And Light Exercise 1-3 Days A Week)

1.5-1.6 = Moderately Active (Moderate Active Daily Life And Moderate Exercise 3-5 Times A Week)

1.7-1.8 Very Active (Physically Demanding Lifestyle And Hard Exercise or Sports 6-7 Times A Week)

1.9-2.0 Extremely Active (Hard Daily Exercise Or Sports And A Physical Job)

This will be your daily calories then you want to split this up into your carbs, proteins and fat’s accordingly to how you are planning your diet E.G – Carbs 40: Protein 40: Fats 20 – 40:40:20.

Great, we have covered the most important part of the plan now it’s time to start talking about training.

The training routine I use looks like this,

o   Monday – Training Day – Arm’s & Abs

o   Tuesday – Rest Day

o   Wednesday – Training Day - Legs

o   Thursday – Rest Day

o   Friday – Training Day – Shoulder & Back

o   Saturday – Rest Day

o   Sunday – Training Day -  Chest & Abs

So my Monday’s workout is this, if you are un-aware of any of the exercise’s here’s a website that has over 300 exercises on it. http://www.bodybuilding.com/exercises/  just type in the search bar underneath the diagram of the body’s.

Cardio 10-15 min’s to get the blood pumping around the body and getting the muscles warmed up.

Concentration Curls – 1 warm up, 4 sets (forced reps)

Barbell Curls – 3 sets (cheat)

Hammer Curls – 3 sets (last set is a drop set)

Rope Press downs – 1 warm up, 4 sets (last set is a drop set)

EZ Bar Skull crushers – 3 sets

Parallel Dips – 3 sets (drop sets)

Decline Leg Raise – 3 sets

Machine Crunches – 3 sets

Seated Tucks – 3 sets

Tuesday is a rest day for me, time to recover and make some food for the next couple of days.

Wednesday’s workout is like this

Cardio 10-15 min’s to get the blood pumping around the body and getting the muscles warmed up.

Squats – 1 warm up, 4 sets

Straight Leg Deadlifts – 1 warm up, 4 sets

Lunges – 3 sets

Leg Extensions – 4 sets (last set is a drop set)

Lying Leg Curls – 4 sets (last set is a drop set)

Thursday is another rest day.

Friday’s workout is this

Cardio 10-15 min’s to get the blood pumping around the body and getting the muscles warmed up.

Smith Machine Military Press – 1 warm up, 4 sets (last set is a drop set)

Dumbbell Side Laterals – 3 sets (flush sets, which means, after you’re done with normal reps, you hold the weight up in position as long as possible)

Front Dumbbell Raises – 3 sets (flush sets)

Underhand Barbell Rows – 1 warm up, 4 sets (last set is a drop set)

Deadlifts – 1 warm, 4 sets

Superset: Behind-the-neck lat pull downs, lat pull downs – 3 sets

Seated Cable Rows – 3 sets (last set is a drop set)

Saturday is another rest day!

Sunday’s workout is this

Cardio 10-15 min’s to get the blood pumping around the body and getting the muscles warmed up.

Flay Dumbbell Fly’s – 2 sets

Superset: Incline Bench Press, Incline Dumbbell Fly’s – 1 warm up, 4 sets

Dumbbell Pullovers – 3 sets

Parallel Dips – 3 sets (all sets are drop sets)

Push Ups – 3 sets

Cable Crunches – 3 sets

Vertical Bench Leg Raise – 3 sets

Decline Crunches – 3 sets

So we have gone through the macro breakdown and why you need to know about it and we have also worked yours out for you. You have hopefully workout out some meal plans revolving around your macros you have been given from the websites I provided. And we have now been through the workout I use, what next?

Supplementation, yes the one you have been waiting for I guess. Okay I am not going to ramble on about supplementation (Sup’s) because you don’t need to get all of these heavily advertised, high priced supplements, but you will need the basic sups obviously.

So what are the basics? I have mentioned these also in another post on my blog but if you haven’t seen that here are the basics,

·         Whey and/or Casein

·         Multi- vitamin

·         BCAA’s

·         Creatine

You should already have most of the above if you have started Bodybuilding but if you haven’t and you can’t hit you’re macros or need something in aid of faster/better recovery you should invest in them.

If you need that extra boost or push towards losing them last pounds here are a couple things to maybe look at if you are serious about all of the above.

A good fat burner, I have used a couple since doing this and I found that a brand called “Warrior” do an amazing fat burner. But be warned, it’s not for the light hearted. It is very strong and will also suppress your appetite for hours upon end, in the case where I had to set alarms to remind me to eat because n didn’t feel hungry so forgot to eat. The actual product is called “Warrior Blaze” and you can buy it from most supplement stores, if you can’t find it drop me a PM and I can give you a few links for the product.

Finally and lastly, i will remind you that you need to REST to achieve results. I would say to get roughly eight hours sleep daily for maximum results. This will not only let your body recover, but you will feel great after a long deserved sleep.

If you need and help of have any questions about anything above please don’t hesitate to leave a comment or PM me at bloggingfromsteven@gmail.com .

Good luck with your journey, and remember achievements are made in the kitchen 80% Diet 20% Training.

Regards Steven.