HOW TO GET RIPPED!

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HOW TO GET RIPPED!

Monday, 10 May 2010

Dammmmmmm, the Colonel is smokin Ripped! Is Col. Sanders lookin Jacked Up or What? Hahahaha!! LOL!

If we could all only get ripped eating KFC, ahhhhhh what a wonderful world it would be.

Imagine, after your workout hitting the Drive-Thru for some extra crispy? Yup, I would be there day and night and night and day...extra slaw of course :)

But NO, that will not lead to a ripped and ultra-lean physique. I know everybody is looking for the magic pill and that's why the supplement companies are CLEANING up in a multi-Billion dollar industry. I do know and believe that certain nutrients can enhance and increase metabolism. But I never seem to find them in ANY of these herbal formulas. At least not enough of them and not in the right amounts to do anything other than NOTHING!

However, at the end of the day, there is really ONLY one MAIN thing that can get you SUPER ripped if that is what you want.

Want to know what that is?

Clean eating and watching your calories--explicitly! Stop Boo-Whoooooing about how you're not enjoying what others are eating and JUST DO IT! Those who get that ripped look, put in the work--period. Of course, there are those who are genetic exceptions. You know, those with insanely fast metabolic rates who just get lean and veiny easily. But that is not true for most.

Getting ripped is about watching everything you put in your mouth. Getting ripped requires lower calories than you may be accustomed to and eating low calories for extended periods of time.

I know, many internet "gurus" claim you must watch to be sure that you eat HIGH enough calories to maintain your metabolic requirements (RMR, BMR, etc). While this is true, the need to shift the calories as often as they claim is simply untrue and not necessary. Your weight loss and fat loss WILL CRAWL if you follow that ridiculous pseudo-scientific approach.

One day a week of HIGH calories is all that you need to shift your body out of a metabolic slur and keep fat burning as your main source of energy. What can you eat? ANYTHING! Eat KFC or my favorite, Popeyes :) Remember, however, ONE meal. This is NOT a cheat "DAY".

The other important side of this is handled with the RIGHT cardio done at the RIGHT time. Knowing the right type of cardio at the proper time will even help to condition your body for the cheat meals, if done correctly.

Here is the approach that works in a general sense.

1. Low calorie meal planning (1200 for Women; 1600 for Men)- This is general. Heavier individuals need more calories. Remain on this plan for at least 12 weeks. Emphasis is on lean protein and green carbs. However, NOT all people need green carbs. I can eat brown rice like it's water and I still get leaner. We are ALL different.

2. Time-specific cardio sessions. Using both High intensity intervals and low intensity steady state will TEACH your body how to USE fat more efficiently. I know, the "experts" claim to teach ONLY one or the other as being best. Well, ask THEM for their "before/after" pictures. I have thousands to share with the world. This is NOT cookie cutter. We are NOT all created the same way and the body needs different approaches at different times.

3. One high calorie meal per week. (keep in mind that this principle may not apply to athletes such as my Figure competitors or bodybuilders since they are are prolonged plans with very explicit protocols. This is all "general").

4. Drink LOTS of water spiked with Lemon juice and Green tea extract. Women need at least 2-3 liters per day and Men should get a gallon and a half.

5. Maintain a very good anti-catabolic approach to nutrition. This means you must be ingesting certain nutrients to help regulate healthy hormone response and nitrogen balance. Post workout time is just as important as breakfast if not more important. Drink a shake of protein and healthy fats after every workout.

6. Accountability is crucial. If you can't afford a coach or trainer, get a friend to hold you accountable. Otherwise, you will always give yourself permission when you don't DESERVE it. Trust me, you do NOT deserve it when you THINK you do. I'll explain that another time.

Hope that gets you moving in the RIPPED direction!

29 Comments

POSTED BY: Tony AT 07:00 am | Permalink | 29 Comments | E-mail this

Comments:

So, no KFC post-workout?! BOOO!! Lol Good stuff as usual, T. And, yes, Popeye's is bomb diggety!!! :p

Posted by Blondell D Dalton on 05/10/2010 06:25:44

You make it sound pretty simple, because it is. It seems that all the new "fad" diets you hear about are so complicated, they're all trying to comme up with the next new thing and because they can't come up with the same simple thing, that works - they come up with some complicated, scientific approach to weight loss. Keep it simple, please!

Posted by Petra on 05/10/2010 08:01:36

Yup on the Popeyes, thanks BEE :) Petra, no doubt about it. In the end, do I think that many if not most train wrong and very unproductively...YES! But the reality of it is this, if you truly want this "shredded" body, be prepared to put in the sacrifice--period! Thanks for your words Petra :)

Posted by Tony on 05/10/2010 08:05:31

Great article T...Now lets get to work on firing up this fat burning body because right now, it isnt wanting to let anything go....I know....I dont have much to begin with but, still! I am getting frustrated! :) My fault...need to work more on the OFF SEASON! One cheat meal a week, and maintain the rest of the time...most importantly in the OFF SEASON!

Posted by Cori on 05/10/2010 08:30:01

Wow, this was so timely for me! It seems that I have been bombarded inthe last few weeks by seemingly all the internet gurus promoting each other's diet and workout programs. I bought into NONE! I like your approach. I have a few questions: 1. Post workout shake- pro/fats? I always thought it was pro/carbs and no fat. 2. I was using green tea extract until I read that it could cause harm to the liver. I figure you are more well read on the subject-what do you think? One more thing-I was following a 90% rule but, it just doesn't work if you follow 90% each day! Yes, that means I have been taking in waaaaay too many 'free' meals. One per week. Good post Tony!!!

Posted by Debbie on 05/10/2010 09:08:44

When does the free meal start? I can't wait!

Posted by Michael G on 05/10/2010 10:55:00

Very timely for me as well!! Here's my confusion and difficulties...1: training hard makes me hungry!!! It seems too easy to reach 1200 calories quickly. 2: I was trying to keep my calories around 1600 because I thought that way there was no danger in my body holding onto the fat because of being under fed. But if you say 1200 I'll do 1200. Could be why I'm not losing the fat I should be losing with my intense workouts!! Thanks Tony!!

Posted by Beverley C. on 05/10/2010 11:59:23

This is just reinforcing the work I've been putting in, and the sacrifices I'm making! Thanks for the message Tony. It comes at a great time for me. Please plan to post something on the negative effects of alcohol in say... three weeks or so? hehehe We have friends coming into town, and the 'partying' will begin. Not for me though. Not. For. Me. I'll continue eating clean, and sacrificing, because ultimately I will achieve a ripped, lean physique!!

Posted by Cami K on 05/10/2010 12:31:58

Going to get to these questions as soon as possible later. Promise :) Also will address the idiotic fallacies that surrounded an email I received. Anyone who believes that 1200-1500 calories is considered "starvation" obviously NEVER reached for a RIPPED body or helped someone else achieve that. I will address later :) By the way, KEY word here is "RIPPED" for those who can't read.

Posted by Tony on 05/10/2010 13:42:03

Great post Tony! just reinforces what we need to do!

Posted by Sarah Zammit on 05/10/2010 20:36:25

Debbie, thanks for the questions. 1) While a majority of the hype says to "exclude" fats in post workout nutrition due to slowing digestion, THEY ALL FAIL to address the fact that healthy fats are necessary for hormone optimization which is critical. Also, liquids will digest FAST enough, including your fats (flax oil is good in shakes). Now on to the second question :)

Posted by Tony on 05/10/2010 20:50:25

Debbie, 2) I'm aware of the studies on GTE regarding liver damage and MOST are flawed at best. In fact, in one major study, the leading professor states that although he is unsure of results, he WILL continue taking his GTE. Most importantly regarding all the studies is this: all conclusions were drawn as a result of VERY, VERY high dosages of GTE (40-50x adequate). Bottom line, in moderation GTE will actually IMPROVE liver function. However, as with all herbs...moderation is the key. For the record, I have been taking fairly large amounts for over 15 years and last physical I had, Doctor said I was running on the body of a 21 year old..all was exceptional in all test results.

Posted by Tony on 05/10/2010 20:58:31

Deb, 3)...Nope. While 90% compliance is fine "IF" all other variables are in place (proper training, nutrient timing, etc), 95% is STILL NEEDED if your goal is to be leaner than you've ever been.

Posted by Tony on 05/10/2010 21:01:35

Bev, no doubt you may need more calories and in fact, in the form of healthy fats would be best. However, just be careful because when you're training hard, your body mistakingly senses lack of water as hunger and causes you to eat more instead of drink the water you need. make sure you're getting the water first :) Then ingest the needed food.

Posted by Tony on 05/10/2010 21:10:11

Thanks Sarah :) Cami, I will post that for you soon.

Posted by Tony on 05/10/2010 21:13:18

Hi Tony, excellent blog, as always. Thank you for emphasizing 'ripped' and 'general'. I can loose weight fairly fast but it's very hard for me to make muscle so I'm always 'skinny fat'. Perhaps we'll explore that in D3program. Will you please also blog about supplements, which ones & when to take them, I'm afraid to take anyone's else advise but yours :)

Posted by Katalin on 05/10/2010 22:04:05

Katalin, Thanks. Look forward to taking you HIGHER than you ever imagined :) Now let me shift to a little "Schooling" for those individuals who have no real world experience or credentials and yet think they have the answers because they read the internet or watch "infomercials". Stay with me on this one as it will have all do with this post and YOUR getting ripped...here we go...

Posted by Tony on 05/11/2010 09:08:26

...A 1200+ calorie meal plan for an average woman is considered very healthy by almost ALL standards--whether health professional or athletic arena "if" your goal is to be leaner and hit a lower bodyfat level. To call a 1200 calorie meal plan "starvation" is to NOT have a clue what you're talking about or to have READ the purpose of this blog posting. To get RIPPED is to get leaner than you have ever been....Onward :) ....

Posted by Tony on 05/11/2010 09:30:57

Also, the calories were not set in stone but only a guide..So READ!...and there was rotational free meals which ups calories..So READ!.And, it was for a 12-week leaning out phase...So READ. People who have no clue amaze me. These are the same people who tell others, "EAT this, it will not set you back. YOU DESERVE it"...Ask those people who want their dreambody if they want to reach their goals or have someone to brush them with what they WANT to hear and NOT what they need....

Posted by Tony on 05/11/2010 09:39:19

Ask any medical doctor or qualified trainer if a 1200 calorie diet is EXTREME for a set period of time. They will tell you NO. People slinging this type of stuff have probably lost a few pounds eating their peanut butter pancakes and so they think it will keep working. THEY HAVE NEVER SEEN A SIX PACK on their bodies or anyone they've helped for that matter. They tell you what you WANT to hear and NOT what you NEED to hear. YOU DESERVE IT, they say. NO, people deserve the TRUTH and they DESERVE to LIVE their dreams not just watch others achieve them. Not done yet...I'll be back :)

Posted by Tony on 05/11/2010 09:45:52

Tony - you're RIPPIN' up this blog!! I love it! Thanks for the posts. I'm eagerly watching for more. I'm constantly AMAZED at what people will try to do to sabotage my efforts for myself, and how the whole 'you deserve it' argument comes in. I've started telling them what I DESERVE is to be fit and healthy, and I DESERVE to choose my dreams! Pretty soon, I'll DESERVE to flaunt the amazing body I've built - to which brownies pale in comparison. LOL

Posted by Cami K on 05/11/2010 10:22:25

Tony, really good blog, as usual. In point 1 where you wrote that 1600 calories is a general calorie count for male fat loss and that heavier individuals may need more calories. What size individual would you prescribe a 1600 calorie diet for? I'm 6'0", 205lbs and that seems a little low for someone like me but I'm not a professional in the industry and I'm not rocking a 6-pack either (maybe a 4-pack, though). Just curious.

Posted by Mark on 05/11/2010 12:55:26

Thanks Mark! Appreciate the feedback. As for your question, keeping in mind that we're talking "relative" because I'm not sure of your specific body composition and your goals, if you're trying to lose fat I would recommend hitting between 1700-2000 calories on a consistent fluctuating basis. To lose fat, you must create a caloric deficit and this will do that for you. Also....

Posted by Tony on 05/11/2010 16:26:16

...Also Mark, keep in mind that your body should be your barometer when going LOW calorie. Some days you may need more, do it. Others if you can tolerate, stay strong. I will tell you personally, that when I'm trying to lean out, I can go some days as low as 1200-1400 calories and I'm 6'2" and 245. It's all about where your body is at. And, keep in mind that I put a lot of focus on ANTI-catabolic nutrients and timing.

Posted by Tony on 05/11/2010 16:33:55

Thanks for the great post. Always enjoy reading your blog. I'll keep checking back. Susan

Posted by Susan on 05/11/2010 18:54:39

Tony, I like hearing the TRUTH even if it hurts, not sugar coating something and be mislead. You tell it as is, I like that and I also greatly value your knowledge & expertise. Plus all this info you're giving out free!!! how lucky we are with that! :)

Posted by Katalin on 05/11/2010 22:30:41

Susan, Katalin...Thank you :)

Posted by Tony on 05/12/2010 06:40:34

Tony, Thanks for this wonderful blog post! Wow,.. you are so right... each body is different. I've been upping my veggie intake (no eyeballing portions, especially my proteins, fat, and carbs!)To get ripped doesn't 'just happen!' I take a fiber supplement and digestive enzymes as well with my meals (it has made a huge difference!) Your points are so right on- I have had amazing results with you... you are right on and you are the BEST! Thanks! :)

Posted by Sarah M on 05/12/2010 11:01:57

Great post Tony! I'm not getting these in my email anymore for some reason?

Posted by April on 05/15/2010 06:44:28

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