My Ultimate Diet to Getting Ripped While Maintaining Muscle Mass

Greetings world, for some time now I've been getting a lot of questions about my "personal" workout / diet, as far as what I do "specifically" in the gym and what I "consistently" eat during the weeks and months I'm training. I often stress the importance of setting a foundation (physically speaking) before taking on new workouts / supplements/ etc, often times I am able to create a workout plan and diet that suites the individual based on their lifestyle, eating habbits, goals etc BUT there still are the select few who REALLY want to go the extra step in their fitness and physique, and for those people..this is for you !

** The Ultimate Diet to Getting Ripped While Maintaining Muscle Mass **
This is MY PERSONAL Diet for 8 weeks. No CHEAT days, None. 56 days Straight. If you can't deal with it, then this isn't for you. If you can hang, The results will be Phenomenal..!

*This is a Diet for someone who is in shape, but just needs to lose those LAST few pounds of Stubborn fat.

*This diet will work ESPECIALLY for those with excess fat in the lower abs, thighs, lower back area.

Diet Guidelines:

Avoid All starches, You don't need them if your goal is to get down to 4-7 Percent body fat.

(1) Eat Tons of Green Veggies (Fiber)

(2) Eat Lots of Healthy fats ex. Steak, Flax Oil, E.V. Olive Oil, Salmon, Fish Oils, etc. (Energy)

(3) Eat TONS of Protein (Preserve Muscles).

(4) DRINK 1-1.5 gallons of H20 a day AT LEAST.

Avoid ALL fruit drinks, Juices, rice, breads.

Eat carb's ONLY after a grueling Glycogen depleting workout. (High intensity)

You will have tons of energy from the healthy fats, good digestion from the fiber, and great muscle hardness and protection from the protein.

**Healthy Fats = Energy Protein = Muscle Hardness, Muscle Protection Fiber = Digestion, and various other health benefits.**

*Basically :Healthy Fats, Lots of Fiber, And TONS of Protein. That's the key.*

Not only will you DROP bodyfat while maintaing muscle, but you will ALSO have an abundance of energy and your skin (complexion) will be looking great as well.

**This example is right out of my food log**

Meals for January 16, 2010:

(1) 3 servings of Whey/ 1 tablespoon of Flax Oil

(2) 8-10 OZ London Broil Steak (Extra Lean)/ 1-2 cups Green Veggies.

(3) Grilled Salmon/ 1-2 cups Green Veggies.

(4) 3 servings of Whey/ 1 tablespoon of Flax Oil

(5) 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonnaise.

(6) (Post Workout) MRP or 2 servings of Whey/10 OZ Orange Juice.

(7) 8-10oz Extra Lean Steak/ 2 cups Veggies.


Breaks Down to About:

Protein 1.5 - 2 grams per lb of bodyweight Fat .5 -.75grams per pound of bodyweight carbs (only post workout) 30-50 grams fiber in the form of green veggies - As much as possible.

Supplements:

Do NOT take ANY FAT BURNERS...Why? They will Suppress your appetite TOO much, You need to eat every 2 hours. If you take a fat burner you won't be up to it.

1 Multivitamin Extra Zinc 30 - "50mgs Fish Oil Caps Flax Oil Liquid 200mcg Selenium 800mgs Folic Acid 800iu Vitamin E 2 grams Vitamin C." This is a Standard Multi - v.

WORKOUTS:

Staying ACTIVE!! is the KEY. ALWAYSSSS stay Active.

Lift four times a Week. Alternate Between Heavy Low Rep workouts, and high repetition moderate weight workouts.

Cardio, 4-7 days a week, Alernate Between 20 min High Intensity (Jump Ropes, Sprints) and Low intensity for 45min - 1hour (Such as walking, light jogging)



This DIET is NOT easy by any means. It takes proper planning a day ahead of time (you have to have the steaks / veggies / chicken / salmon, etc, thawed out before cooking them, put stuff in plastic ware containers...you just have to be prepared). Be prepared to Go through at LEAST one pound of lean steak a day, and 10 servings of whey protein powder a day and TONS of green veggies a day. Be prepared to be going grocery shopping at least twice a week.

Like I said this diet is not easy, But oh well, No one said this game is easy.

But remember if you can stick through it for 8 grueling weeks, you'll be amazed at the end with your results.

Good Luck, Keep me posted for those that give it a try.