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This time of year always adds a good few pounds around my waistline. I believe it has something to do with comfort. Follow me through my guide, which I guarantee will see you shredded like a lion's victim.
7-Day Guide To Get Big & Ripped: Fight Now & Lose The Fat.
By: Adam Gethin
# Article Summary: Getting ripped requires the ultimate in dedication and commitment.
# We need to be taking in a small meal every 2-3 hours while awake.
# Drink about 6 liters of water a day to transport nutrients.
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Get Ripped With This 7 Day Guide!
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This time of year always adds a good few pounds around my waistline. I believe it has something to do with comfort. As I am hugged in big, fleecy hoodies I don't need to worry about a few extra pounds. Well, now I have decided that I do need to worry about my weight, and so should you.
The effect carrying extra weight has on our morale, which influences our everyday attitude, is unbelievable. Besides, no matter if it's winter, in the gym it gets hot, and it is nice to look good in a vest right? Agreed. Now follow me through my guide, which I guarantee will see you shredded like a "lion's victim".
Firstly, let us discuss what nutrients we should get in to achieve our goals. Well, in fact, there is little difference in diet to weight gain. Therefore, protein, carbohydrates and even fats all stay contrary to some people's thoughts. It has more to do with the management of what we eat and when.
Adam Gethin
Enlarge Click Image To Enlarge.
Author, Adam Gethin: "The Effect Carrying Extra
Weight Has On Our Morale Is Unbelievable."
There are a few basic principles to take note of which contribute to making our goals tangible. For example, we need to be taking in a small 'meal' every 2-3 hours while awake (if you're hardcore, you may have a protein shake at about 2:00 am, I don't). We need to drink about 6 liters of water a day to transport all of our nutrients to the muscle fibers we have torn up.
Lastly, this is your religion for what of a better word. Getting ripped requires the ultimate in dedication and commitment. The odd ice cream here and the sneaky burger there add up, and will have an effect on your progress.
So now that we have everything out in the open, let me help you put this in to a simple 7 day plan, which you can repeat for as long as you need to (approximately 12 weeks).
Adam Gethin
Enlarge Click Image To Enlarge.
Getting Ripped Requires The
Ultimate In Dedication And Commitment.
Let's work on a few assumptions such as you have a 9-5 job, train 4 times a week and have other commitments. This way we design an efficient plan for the "average Joe" instead of replicating an IFBB Pro's plan. Nevertheless if it does not fit in with your day to day life, the fundamentals are the same, so you can apply these no matter what.
dot Breakfast: 6:30 AM: dot
o 8 Egg Whites
o 1 Whole Egg
o 50g Of Oats With Pineapple
o Flaxseed Oil
This gives everything we need in the morning. The eggs bring a very good dose of protein to the table. With our oats, we are able get a great supply of slow acting carbohydrates.
RELATED VIDEO: IMPORTANCE OF BREAKFAST
Video Tip Of The Week:
Tip #10: Dr. Willey's Breakfast Tip!
Osteopathic physician Dr. Warren Willey brings you another tip of the week, this time about the importance eating breakfast can have on your physique. Carbohydrates are very important here as they will give you the energy you need for the rest of the day.
Click The Play Button To Start The Video.
Or Download Here:
Windows Media (5.74 MB) - Video iPod (9.14 MB)
[ Video Tip Of The Week Main Page ]
[ Learn More About Dr. Warren Willey Here ]
This is essential to fat loss, as our body has time to burn them effectively as opposed to breaking it down to fat, as it would with sugar carbohydrates. The flaxseed oil brings essential fats to the diet, which helps keep us healthy, sane and prevent cravings.
Finally, the pineapple brings some flavor and texture. However it also brings some sugar. This spikes our insulin levels which is not something we want any other time of the day except first thing in the morning.
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By doing this in the morning, it boosts our metabolism and brings us in to an anabolic state from a catabolic one. This is vital to our muscle development and fat loss. With this we need a good amount of water to hurry all of these nutrients to every corner and curve of our body.
Flax Seed Products Sorted By Top Sellers Flax Seed Products:
Sorted By Top Sellers.
Flax seeds are a great source of fiber, lignans, protein, and more. By using both the seeds and oil, you get all the nutrients.
[ Flax Seed Products Sorted By Top Sellers ]
dot Morning Break: 9:00 AM: dot
o 3 Scoops Of Protein Powder
o Flaxseed Oil
We are gaining a good deal of protein intake which we know is vital to muscle maintenance as well as development. In this concoction, there will also be a healthy serving of carbohydrates, again slow acting and a high dosage of calories.
As we are hard trainers, these calories are vital to prevent muscle loss and maximize muscle hypertrophy. So do not concern yourself with these calories, they will help lose fat.
Protein Powders Sorted By Top Sellers Protein Powders:
Sorted By Top Sellers.
Protein powders are formulated to be the perfect meal in a quick and easy shake. It is easy to take them with you to work or school or anywhere else.
[ Protein Powders Sorted By Top Sellers ]
The second dealing of slow release carbohydrates contributes to the energy required for this evenings training. So once again, as they are all slow acting, no body fat will be gained.
dot Mid-Morning Snack: 11:30 AM: dot
o ΒΌ Cup Of Wholemeal Rice
o Chicken Breast
o Flaxseed Oil
Working on similar principles, we are optimizing our progression by rewarding ourselves with the best sources of carbohydrates, protein and fat.
Adam Gethin
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We Are Optimizing Our Progression.
Again, this all contributes to later on in the gym, and to the future where we want to eventually shed our current body fat.
dot Lunch Break: 2:00 PM: dot
o Sweetpotato
o Turkey Breast
o Flaxseed Oil
The sweetpotato brings in the very best variety of carbohydrates. Turkey breast has a great deal of quality proteins with good fats.
Sweetpotato
Enlarge Click Image To Enlarge.
The Sweetpotato Brings In
The Very Best Carbohydrates.
dot Pre-Workout Fuel Up: 5:00 PM: dot
o 3 Scoops Of Protein Powder
o Creatine
o Glutamine
o Nitric Oxide
Firstly, the protein powder brings us protein, carbohydrates and healthy fats. The creatine & glutamine will help you push your strength to new levels when eating this well.
As well as this, afterwards you will recover quicker, mainly due to the glutamine. This in turn will leave you and your 'guns' feeling fresh for the next workout. Of course this all helps your campaign to burn that body fat and rip out.
Pre-Workout Supplements Sorted By Top Sellers Pre-Workout Supplements:
# Sorted By Top Sellers. Creatine Products Sorted By Top Sellers
# Glutamine Products Sorted By Top Sellers
# Nitric Oxide Products Sorted By Top Sellers
Nitric Oxide is my favorite supplement full stop. This is the closest thing to "hulking up" and it feels amazing. After 5 minutes in the gym this magic formula will send blood flowing by the liter to the working muscles.
This is how we achieve a cartoon character look in the gym. Back to the topic of burning body fat, by speeding our heart rate up NO2 helps speed our metabolism and again promotes harder training.
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Product reviewed here include the very popular BSN NO-Xplode, Dymatize Xpand and ISS Research Satur8. Learn more right here.
Author:
Matt Canning
dot Training: 6:00 PM: dot
dot Post-Workout Feast: 7:15 PM: dot
o 3 Scoops Of Protein Powder
o Glutamine
o Apple
The apple is for fast acting carbs which keep us anabolic straight after the workout. I stress we only want these kinds of carbs postworkout and at breakfast.
RELATED VIDEO: POST-WORKOUT NUTRITION
Jamie Eason's New Years Tips:
Post-Workout Nutrition!
Jamie Eason is here to help you understand the importance of post-workout nutrition and getting in enough protein to keep your muscles growing.
Click The Play Button To Start The Video.
[ Jamie Eason's New Years Tips Main Page ]
[ Learn More About Jamie Eason Here ]
dot Evening Meal: 8:30 PM: dot
o Extra Lean Steak
o Flaxseed Oil
This meal is moderately different to the rest. However, the small difference is key to kicking that pot belly into touch. Yes we have protein and yes we have fats. However these fats are good and it is only saturated fats which we steer away from.
The rest help burn body fat. The only nutrient which won't be included will be carbohydrates. Carbohydrates are our main source of energy. So after we have trained we do not need these again until breakfast.
Carbs
Enlarge Click Image To Enlarge.
After We Train, We Will Not
Need Carbs Again Until Breakfast.
Should you decide to sneak a few cheeky carbs into your evening meal, don't expect brick wall abs. What do you prefer, a potato in the evening or striations like a toddler's scribble pad for the summer? If option one is your answer, I very much doubt you would have read this far down.
Shredded Abs
Shredded Abs Wallpaper
Danish Teen, Klaus Myren Riis.
Photo By Per Bach.
Week #26 - 9/05/2006
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Abs (Self-Portrait)
Abs (Self-Portrait)
How Sweet Is A Six-Pack?!
Week #14 - 6/13/2006
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dot Bedtime Story: 10:30 PM: dot
o Protein Powder
This is simply to give your temple enough protein nutrients to feed the recovering muscle fibers while you're asleep. This is the time to do so, as when we sleep we are most able to recover and build our muscle. This in turn will take us that extra mile to becoming ripped up like a rag.
RELATED ARTICLE
[ Click here to learn more. ] Everything You Need To Know About Protein!
I will break down the science of proteins into analogies to help you get a grasp on what it is and where it should come from.
Author:
Ryan Swan
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Conclusion
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There we have it! Eat, train and sleep like this for a minimum of 12 weeks. I guarantee none of you will be able to tell me you haven't dropped a significant amount of body fat. If you don't then ask yourself, "have I really followed this like my life depends on it?"
Adam Gethin
Enlarge Click Image To Enlarge.
I Guarantee You Will See Results.
No one can do this for you, but you. Unfortunately in this instance I cannot 'bring the mountain to Mohammed; he has to come to the mountain.' Being ripped is a great feeling so give it a try.
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XANDER is a fictional character in a role playing forum where everything is strictly hypothetical and should not be interpreted in any other manner than that of pure entertainment.
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