This resource is meant to answer those commonly asked questions we get about how to get lean and ripped fast. While there are many quick weight loss tips for men and women, we'll go over some of the fundamental principles of how to get lean muscle and how to get cut fast, a sample cutting diet to lose fat, and a handful of the most commonly asked questions when it comes to get lean and cut fast.
Note: This is a sample get ripped diet for a 200-pound man who is wishing to lose belly fat, how to get cut fast, and get the hard body that they’ve been hoping for. We can assume his BF to be around 17%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable. Further modifying this sample cutting diet to accommodate women wouldn’t be that difficult either.
Meal 1: Lean protein, 1/2 cup oatmeal
Meal 2: Protein shake/lean protein (2 tbsp flax)
Meal 3: Veggies, lean protein
Meal 4: PWO Nutrition
Meal 5: Veggies, lean protein, 1/2 cup rice or oatmeal.
Meal 6: Shake with flax
That turns into approximately 300 grams of protein, 130 grams of carbs, and 50 grams of fat.
*Reminder: This is a PRIMER. It’s not mean to be comprehensive.
Sample meal plan to get lean for a 150-lb female, a sample high and low to moderate day might look something like this:
High dayMeal 1: 30 grams carbohydrate, 18 grams protein
Meal 2: 30 grams carbohydrate, 18 grams protein
Meal 3: 20 grams carbohydrate, 18 grams protein
Meal 4: 30 grams carbohydrate, 18 grams protein (postworkout meal)
Meal 5: 20 grams carbohydrate, 18 grams protein
Meal 6: 20 grams carbohydrate, 18 grams protein
Low to moderate dayMeal 1: 20 grams carbohydrate, 28 grams protein
Meal 2: 20 grams carbohydrate, 28 grams protein
Meal 3: 28 grams protein, green vegetables, 8 grams healthy fat
Meal 4: 20 grams carbohydrate, 28 grams protein (postworkout meal)
Meal 5: 28 grams protein, green vegetables, 8 grams healthy fat
Sample meal plan to get ripped for the 250-lb male, a sample high and low to moderate day might look something like this:
Please Note: The carbohyrdrates for this meal total up to 630 grams. This would be a VERY HIGH day. Most don’t need these very often. 375 would be a better carb amount for most people on most high carb days, under typical circumstances.Meal 1: 90 grams carbohydrate, 40 grams protein
Meal 2: 90 grams carbohydrate, 40 grams protein
Meal 3: 90 grams carbohydrate, 40 grams protein
Meal 4: 90 grams carbohydrate, 40 grams protein
Meal 5: 90 grams carbohydrate, 40 grams protein
Meal 6: 90 grams carbohydrate, 40 grams protein
Meal 7: 90 grams carbohydrate, 40 grams protein
Low to moderate dayMeal 1: 60 grams protein, 80 grams carbohydrate
Meal 2: 60 grams protein, 50 grams carbohydrate, 5 grams healthy fat
Meal 3: 60 grams protein, 10 grams healthy fat, green vegetables
Meal 4: 60 grams protein, 80 grams carbohydrate (postworkout meal)
Meal 5: 60 grams protein, 15 grams healthy fat, green vegetables
Meal 6: 60 grams protein, 15 grams healthy fat, green vegetables
Q: I’m looking for the fastest way to lose weight, should I completely cut out dairy?
A: Dairy will hold onto fat more stubbornly than anything else, so it is highly recommended if you are trying to lose fat. The best protein to get lean and cut would be an isolate blend that does not have dairy. If you don’t mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks, there is way too much processed sugar.
Q: What’s the best way to get ripped... specifically, what is the best thing to do to go from being fat to shredded fast?
A: Lock down a legitimate meal plan, introduce your body to different types of high intensity cutting workouts and drink lots of water, which are some of the best fitness habits you can develop. The most important thing in my opinion is to simply stick with it and always look for ways to burn a few extra calories. Park further away from the store entrance, wake up and go to bed earlier, take the stairs instead of the elevator, etc. It’s a lifestyle change, not a one-time project.
Q: Is whey protein okay to take while cutting?
A: The common misconception is that whey protein makes you big and bulky, but nothing could be further from the truth. A cheap whey protein concentrate has less protein per serving, which leaves more room for cheap fillers and other garbage. All the extra sugar, fat, carbs and sodium probably won’t help your goal of shredding up. If you instead take a whey protein isolate, there is far more protein per serving with little to no fillers. Getting shredded fast isn’t just about burning the fat off your body…it’s also about building lean, high-quality muscle which is what a good whey protein will help with.
Q: Is sodium an issue?
A: Outside of the bloating issue, as long as you don't have high cholesterol, sodium in moderation should not be much of a problem.
Q: How do I make my meals not taste like cardboard?
A: Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.
Q: I don’t like old fashioned oats. Can I eat the pre-mixed oats with fruit?
A: No. Be a man. Those mixes have ridiculous amounts of sugar.
Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in our opinion, is not to be a staple of a strict cutting diet to get lean.
Q: Can I eat steak while cutting?
A: Definitely. Skip the Waigyu beef and make sure it’s a leaner cut.
Q: Should I just eat cold cereal for breakfast every day?
A: Actually, we don't recommend you eating cold cereal at all. The process of creating cold cereal zaps the nutrients from the grains and leaves the grain with toxins. You do want to make sure you are getting some protein for breakfast and that you are eating within the first hour of waking up.
Q: If diet is the biggest factor when it comes to getting completely ripped, is there really a need to workout?
A: Agreed, while the foods you put into your body will be the biggest factors when it comes to get lean and cut, the best type of weight loss workout we love is plyometrics training. If you haven't tried plyometrics yet, start slow and work your intensity in according to your ability.
Q: What are the best supplements to get ripped and lean fast?
A: While all of our cutting supplements are selectively chosen for getting jacked and leaning out, our top recommendations are: