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If you are looking to get ripped then you will need to adhere to a very strict diet.
In order to get ripped you need to lose fat without also losing muscle mass so that you keep your definition. This is no easy task, embarking on a diet to get ripped is not for the feint hearted. It takes blood, sweat and tears to achieve a toned, ripped body.
If you are up for the challenge then read on to discover the sort of diet you should be eating.
What should you be eating?
Those who want to get ripped should eat a high protein, medium fat and low carbohydrate diet. Protein is the most important factor because a diet that is high in protein will help you to build lean muscle.
If you are looking to maintain muscle mass rather put it on you would be aiming to have between 1.2 to 1.5 grams of protein per kilogram of bodyweight.
Proteins you should eat if you want to get ripped include lean meats such as turkey and chicken and lean beef mince. White fish is also a very good source of protein because it is high in omega 3 and much lower in fat than processed meats.
If you are cutting then you will need to say goodbye to large amounts of carbohydrates. Although it’s important not to cut them out completely as you still need them for energy.
You should eat a low amount of carbs to avoid putting on excess fat. Eat small amounts of low GI carbs such as oats, sweet potato and basmati rice.
You shouldn’t completely cut out fat either. Eat a medium amount of fat to maintain good energy levels, a healthy gut, skin and hair.
A lot of people will say you shouldn’t eat any fat but you still need good sources of fat. You won’t get fat by having the right fats such as avocados and oily fish in moderation.
Make sure you also eat a diet that is high in vegetables. Eat lots of green vegetables because they are very high in nutrients that will help to keep you strong and healthy whilst you are doing a lot of high intensity training.
This is a good base model to go by in terms of what you should eat. However, the success of this sort of diet depends hugely on your metabolic rate and body type.
Final words of advice
It’s best to consult a personal trainer in order to get a diet programme that is tailored you specifically in order to get the most out of your training and diet. For example, some people can stay lean on a high carb, high protein diet whereas others need to eat smaller amounts of carbs.
Exercise is also a crucial factor in getting ripped. You don’t get washboard abs just by eating healthy.
If you want to get toned and ripped you will need to do a mixture of weighted circuits/barbell complexes with strength training. You won’t see much of an improvement unless you train at least four to five times per week.