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 By: Adam Gethin
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.
  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).
 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.
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.
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.
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.
Working on similar principles, we are optimizing our progression by rewarding ourselves with the best sources of carbohydrates, protein and fat.
 Click Image To Enlarge.We Are Optimizing Our Progression.
The sweetpotato brings in the very best variety of carbohydrates. Turkey breast has a great deal of quality proteins with good fats.
 Click Image To Enlarge.The Sweetpotato Brings In The Very Best Carbohydrates.
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.
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.
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.
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.
 Click Image To Enlarge.After We Train, We Will Not Need Carbs Again Until Breakfast.
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.
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?"
 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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