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It must be assumed that getting ripped means there is already a base of lean body mass so that body-fat can easily be measured by the six-pack definition or lack thereof. If you have already managed to increase your lean body mass then you will be very aware of the importance of nutrition when building muscle.
Getting ripped is without a doubt most easily achieved with diet manipulation rather than increasing your workout intensity, which should already be close to maximum. If you are training correctly then you will already be reaching the ‘after-burn’ effect, which is directly connected to the speed of your metabolism.
To achieve a very low body-fat there needs to be some specific carbohydrate manipulation as this has shown to increase fat loss. It can be done without counting calories if you are already aware of your daily calorie requirement and know the difference between a simple and a complex carbohydrate.
You should follow a strict low-fat diet for three days while you reduce your carbohydrates lower than they were already. This can easily be done by keeping a journal and planning ahead but you need to be strict and disciplined about it to ensure success.
When restricting calories in order to lower body-fat you need to always be aware of a metabolic shutdown that can sometimes happen as your body tries to survive a calorie deficit. Adding a day of high carbohydrate intake when on a low carb diet is vitally important in order to prevent this shutdown.
Body-fat reduction can often reduce muscle gain so the objective is to maintain the existing lean body mass by ensuring high protein and high intensity training. All bodybuilders know about the extreme demand placed on the psyche when training with high intensity using proteins and fat as the energy source.
If your objective is to get as ripped as you can in four weeks it is recommended that you plan ahead so that you can prepare all the food you are going to eat during your day before you leave home. That means planning your meals and manipulating your carbohydrate intake every three days.
Carbs should be separated in 40 or 50 gram bits like 7 rice cakes or one cantaloupe. The list is endless like 2 packs of instant cereal or 2 cups of oatmeal (cooked). 2 apples, 1 cup pasta, 1 cup rice, 1 bagel, 2 potatoes, 2 bananas etc. Proteins should also be divided into 40 grams pieces.
Slice of cheese with 10 egg whites would be 40 grams of protein, 5 inch hamburger patty, 1 chicken breast, 1 turkey breast, 2 scoops whey powder, 6 slices roast beef, 1 cup of cottage cheese and 6 slices of turkey breast. This should all be added to free foods as often as possible.
Free foods or negative calorie foods are vitally important when getting ripped and staying healthy. Foods like eggplant, celery, lettuce, onions, green beans, cabbage, asparagus. spinach, broccoli and many others. You will achieve the lowest body-fat by planning your meals and tons of discipline when training.
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