Diet Plan to Get Ripped in 10 Weeks - Eat Smart

September 24, 2019

Diet Plan to Get Ripped in 10 Weeks - Eat Smart

As you reduce the amount of calories you eat your body starts to burn fat for energy. But calorie cutting can make you lose muscle so don't overdo it!

The trick to getting ripped fast is to cut calories from carbs and eat more protein. This safeguards your muscle.

If you cut too many calories your body thinks its starving so it starts to conserve and store them, which in turn reduces the rate at which you burn body fat.

We have put together a plan which bypasses this survival mechanism because you will be alternating between 2 workouts and meal plans. During the get ripped phase, eat carbs early in the morning and before you train to give you energy to exercise. This is a 10 week work out strategy to get you ripped!

On rest days, eat accordingly to our get muscle meal plan to give you enough calories to to recover properly. Regarding training, its either muscle gain or cardio workouts, see some of other blog posts on the best sessions to utilise:

https://crazyshred.com/blogs/news/hard-and-dirty-cardio-to-mind-bending-strength-workouts-to-give-you-the-edge

 

Get Ripped Meal plan

Breakfast

4 egg whites (scrambles, fried or omelette), wholegrain bread (2 slices), oats (50g), milk

Snack

Hummus on oatcakes and 2 apples

Lunch

Turkey (150g), swiss cheese and salad on wholegrain bread

Snack

Protein shake, 2 pieces of citrus fruits, black coffee

Dinner

Stir fried chicken (150g) and broccoli (1 cup), brown rice (1 cup)

Snack 

Frozen Yoghurt (200ml) and protein shake

 

To get ripped fast you need extra calories floating around your bloodstream, and it's important you don't get too many from carbs. Only eat carbs before and after you train to give you the energy you need.

 

Get muscle meal plan

Try this simple meal plan during the get muscle phase of the programme

 

Breakfast

3 whole eggs, 2 egg whites, grilled bacon, 1 tomato, 2 bagels, fruit juice

Snack

Cottage cheese on 6 Ryvitas, 1 banana

Lunch

Baked potato, tuna, cheese and protein shake

Snack

1 wholegrain bagel, smoked salmon, cottage cheese, protein shake

Dinner

1 protein shake, chicken or beef fajitas

Snack

All bran muffin or carrot cake

 

The 10 week strategy: weeks 1,3,5,7,9

Monday

Strength workout

Get muscle meal plan

Tuesday

Strength workout

Get muscle meal plan

Wednesday

Strength workout

Get muscle meal plan

Thursday

Rest Day

Get ripped meal plan

Friday

Strength workout

Get muscle meal plan

Saturday

Rest day

Sunday

Cardio

Get ripped meal plan

 

The 10 week strategy: Weeks 2,4,6,8

Monday

High intensity work out (ie Kettle Bells/ Crossfit/ Interval training)

Get ripped meal plan

Tuesday

High intensity work out (ie Kettle Bells/ Crossfit/ Interval training)

Get ripped meal plan

Wednesday

Cardio

Get ripped meal plan

Thursday

High intensity work out (ie Kettle Bells/ Crossfit/ Interval training)

Get ripped meal plan

Friday

High intensity work out (ie Kettle Bells/ Crossfit/ Interval training)

Get ripped meal plan

Saturday

Rest day

Get muscle meal plan

Sunday

Cardio

Get ripped meal plan