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The leaner you become, the trickier this energy balance. Fat can be very stubborn,
so you really have to nail the target calories you are eating. Can you get ripped
without tracking your calories? Possibly. But every serious physique competitor in
the world knows EXACTLY what they put into their bodies, which includes:

1) Number of Calories (most important)
2) Macronutrient Breakdown (protein, carbs, and fat grams) of each meal/snack and
each day
3) Timing of Calories (when the calories are eaten, a controversial topic like
everything else)

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. Then, you create percentage breakdowns of
protein, carbs, and fat for each day, which is called the macronutrient breakdown.
Depending on who you ask, you will get wildly different breakdowns of what is
optimal for fat loss.

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). You can manipulate the carbs and fat that
you eat, but I would recommend relatively more protein because research has
shown a high protein diet is very effective at helping control hunger.

I personally create one spreadsheet, but feel free to create a few. I strongly prefer
creating a spreadsheet over counting calories all the time, which is just too
tedious. Once you are ripped, you don’t need this spreadsheet anymore, nor do
you need to count calories. But I will emphasize if you are serious about getting
ripped, this spreadsheet will prevent you from spinning your wheels.

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. They are overrated.

Here’s the truth:

You can get ripped powerlifting

You can get ripped doing circuit workouts

You can get ripped using bodybuilding workouts

You can get ripped doing bodyweight lifting workouts

You can get ripped doing kettlebell workouts

Do you know what all these workouts have in common? They are all based on
strength training. Strength training is the key (in combination with ample protein
intake) to help you retain your muscle as you are shedding fat.

What you see all the time is “nutrition” experts pontificating about the right
number of carbohydrates to eat, and what types of carbohydrates are allowed. I
want to impress upon you the deep flaws with the “one size fits all” approach to
nutrition. Everyone is different. We all respond differently to food.

What I’ve found is that carbohydrates is a variable in the getting ripped equation,
which depends on your genetics. Some people (myself included) can control
hunger and calorie intake much better on a moderate carbohydrate, even high
carbohydrate diet, while others drop fat like it’s going out of style with a lower carb

The delicate balance is that for some, eating too many carbs can encourage
overeating and limit fat loss potential. On the other hand, too few carbohydrates
may have you dropping hard earned muscle, which is obviously undesirable. I’ve
tried the more extreme Paleo/Ketogenic low carb diets in the past and I was
extremely hungry all the time and my results were disappointing.

If you have carried excess weight your entire life, my guess is lower carb may be
effective, but this is a variable you ultimately have to play with.

Similar to the amount of carbohydrates you eat, the amount of cardio you complete
to lose the excess fat depends on your genetics. I don’t have to do any cardio to
drop body fat, but some people must hit the cardio hard to get rid of that last layer
of fat. If you are busy, HIIT cardio is very effective at helping you burn more
calories and drop body fat.

While I didn’t cover all the minutiae for how to get ripped, if you focus on the key
elements I outline above, you will be able to achieve the very rare “ripped”
physique... SOURCE http://
How Ripped is 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.

What is the body fat level you need to get ripped?

In my opinion, anything under 7% body fat for a man is ripped. For more information on body fat percentages, check out Body Fat Percentage
Chart: How Lean Should You Be?