While I spend most of my time educating people about sustainable approaches to getting a lean, strong, healthy physique, I do have an interest in the extreme of body transformation, or how to get ripped. The term ripped is used to describe a very low body fat level relative to one’s bodyweight, which creates an appearance of clearly visible striations of muscle and separation between muscles. When I present the information you are about to learn to a client interested in getting ripped, that initial interest usually subsides. So not only does getting ripped take a ridiculous amount of effort and discipline, but the extreme is that it may not be healthy either. One of the most frequent questions I get from guys is, “I want to get ripped, but I want to stay the same weight. The chart below shows you the basic arithmetic assuming Mike loses only fat without losing any muscle. The build most guys want (it’s like the standard of ripped) is looking like Brad Pitt in Fight Club. If you are having trouble overcoming the mental weight hurdle, when you take a step back to think about it, you are simply losing all the fat on your body without losing any muscle. Losing fat without losing muscle (the key to getting ripped of course) is primarily a nutritional challenge. As in the sample nutrition spreadsheet above, the nutrition spreadsheet you create will have the grams of protein, carbs, and fat and total calories for each food item in each meal and snack. Some believe the protein, carb, fat breakdown respectively should be 40%, 40%, 20% (high carb, low fat) some believe 30%, 20%, 50% (low carb, high fat), and others 30%, 50%, 20% (moderate carb, low fat). While every fitness program with an infomercial is going to tell you their system is the best (P90x for example), I can tell you the truth about all these various exercise methods.
Remember that getting ripped is primarily a nutritional challenge, so strength training is secondary, but still essential.


What I’ve found is that carbohydrates is a variable in the getting ripped equation, which depends on your genetics. The delicate balance is that for some, eating too many carbs can encourage overeating and limit fat loss potential. Best of luck in your quest and let me know what you think of this article by leaving a comment below. I like how you break it down in this article, very straight forward, very simple and truthful. The challenge to becoming ripped lies mainly in a change in approach to eating the right foods.
Marc, from what i understand, we lose a certain percentage of muscle every year after about age 30 no matter what. Thanks Marc, I really appreciate all the effort that you put in this article, it is very helpful and to the point.
Hi Marc, I was a swimmer and water polo player through HS and College so never cared or worried as I was always pretty ripped no matter what I ate.
Ok, so with that said, getting ripped from a nutritional perspective is mostly about total calorie intake and macronutrient breakdown as I wrote in the article. I think there are a few things you should think about, which form the foundation of my BuiltLean Program.
Actually I am doing the same stuff that you mentioned and I am very close to what I want but the last layer of fat is the hardest. My problem now is that I dont eat hardly any veggies at all or seafood (as they make me want to throw up) and I dont drink milk. Perhaps mention in addition to getting more defined there is a more important feeling of well being.


I trust and am pretty sure the results may not be the best, but I like to try things for myself and see what happens.
Despite that I can see my abs and everything, still I didn’t get the full ripped physique yet. And Metabolic Resistance Training – this helps people do resistance training and cardio at the same time.
I decided I wanted to get pretty defined and possibly ripped, if it happens, around the beginning of June.
I know i shouln’t worry about my diet, but i want to start getting ripped to the point you can see most muscles. My body is very strange, it responds to lifting weights and bulking up more than losing fat so I stopped any kind of strength training because it was making me lose fat in a slower pace. With that said I feel like it is impossible for me to get back into what I used to look like when I was 5″11 and 180Ibs (in college). I was wondering what my caloric intake should be and if it is necessary for me to be eating more than 3 meals a day for me to achieve my goal before the year ends. I recently just cut my calorie intake in half 2 months ago and went from 224lbs to 200lbs even, and I still look overweight, but the strength training and cardio should take care of that easy in the next 2 months, I just cant see myself ever leaning out.
So right now I am still in a ripped phase and just trying to maintain it or go a step farther and get more ripped.



High protein low carb vegetarian diet plan
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