R.I.P.P.E.D Weight Training Blog

I will do a 2-3 hour workout 7 times a week with compound+isolation exercises, here’s my diet: 600kcal breakfast,no lunch, dinner-2 protein shakes,2protein bars,500 kcals of normal dinner, how long will it take to get ripped?

Your never gonna get ripped that way. Im not trying to flame, but that is a horrible diet, and your definetly over-training. The 3 things to a great body is: EAT, TRAIN, REST. The most important being your diet and rest period. Those are the most crucial and all that hard work in the gym will count for nothing if they are not implemented.

You need to format a diet based around your Maintainance calories. First find your BMR:

BMR formula #1 (if you bf is high, use this one… you need an accurate bf reading)

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is…

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they’re horrible)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

6′4 275lbs at 14% bf… so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, this is a big guy tho)

BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication…

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like… you need to make sure every last calorie you take in isn’t an empty calorie… every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)…

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil

You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime… Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE…

Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro’s" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc…. there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it… some people are carb sensetive, some are not… you’ll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience….

Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!

Keys to getting a six pack:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Proper Nutrition:

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn’t as good for you. When you become overly hungry, all rational thinking goes out the window.

But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Weight training The Abdominals:

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, “Would you train your biceps with sets of 50 reps with no weight?” Of course, they say “no.” How about your chest, 50 reps with no weight? Another no. I then ask, “Then why would you do that with your abs?”

Here’s an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals

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When you Download the FREE workout plan it will contain WORKOUT VIDEOS (that you can put on you iPod!) and the FREE fitness and nutrition ebook The Ultimate Fitness Manual you will show you:

•How you can workout LESS and get better results!
•How to Drastically reduce your body fat and transform your entire body in as little as 6 Weeks!
•How you can lose more fat by eating MORE FOOD!
•And much more!
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Thank you, and if you have any questions or comments, please e-mail them to me via Twitter at http://twitter.com/BCarterMusic

Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!

Brandon Carter

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I’ve tried athletes,bodybuilder’s all their workouts and they just get tiring and boring..I’ve the kettleball and swimming are a fun exercise as a reult i now swim twice a week for 1 hour and do a kettleball workout 3 times a week for 1 hour, will this help me gain muscle mass and tone up my body?

yes! i stopped weight training for size a while ago and i use kettlebells to go with my mma training, it really does melt the fat off. google "kettlebell 300 meltdown" that will really punish you

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Check out http://scotthermanfitness.com/ for more information and detailed exercises!

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Because in 1 timothy 4:8For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.

Yes, working out is fine Just don’t let it consume too much of your attention, time, and life.

As that verse of Scripture well explaines, exercising yourself in the things of the Bible, is more profitable, for this life, and the life to come

Listen…  I’ve got ripped abs.  I never thought I’d get ripped abs.  I worked for years doing every ab exercise known to mankind hoping to see those babies pop.  They never did.  Then I discovered the real trick.  Ab exercises don’t give you ripped abs.  But some exercises will.  And they’re not what you think.

These are my VERY favorite ab exercises that are not “ab exercises”…

Deadlifts.  MAN, can you feel this in your abdominals.  A good full body exercise that not only hits your abs HARD but works most body parts and jacks your heart rate through the roof.  Nothing bad about this one, except that it’s hard… which is good.  Understand?  Stand in front of a bar that is on the floor, bend at the hips, grab the bar, keep your head up, look yourself in the eyes in the mirror, keep the bar close to your shins and your back flat.  Bend at the hip to get to a standing position.  Bar now at your thighs.  Yum.

Squat Cleans (add a press at the top if you want to be really cool).  See above.  Harder than hell to accomplish, uses pretty much every muscle group in the entire body and hits your abs DAMN hard (Am I swearing too much? Can you tell I really mean it?  Good.)  Basically you start holding the bar at your thighs, then you squat to get under the bar at the same time you clean it up to your shoulders. So now you are in a deep squat with the bar at your shoulders.  Then stand.  Then press.  OUCH!

Renegade Rows.  Another full body move.  Are you catching the theme here?  Full body moves, people… FULL… BODY… MOVES.  You want abs?  Get your body involved, because getting abs has got NOTHING to do with your abs!!  But I digress.  Get into a push up position, but support your hands on two dumbbells.  This is commonly mistaken for a back workout. No, this one is all about your core.  So don’t make the dumbbells too heavy. The trick is to stay in a dead straight pushup stance while rowing one dumbbell at a time up to your chest.  DON’T let your body sway or your feet lift off the ground.  Man does that get your core strong fast.

Now, THAT’S how I got ripped abs.  No more wimpy crunches and ab rollers for me.  I know better!

For more cool info on this subject, check out this article: Liquid Calories, Even Protein Drinks, Might Make You Fat

Jackie Burgmann
http://www.articlesbase.com/fitness-articles/why-does-everyone-do-ab-exercises-hoping-to-get-ripped-abs-1250278.html

Hi.. I’m overweight.. most likely in Obesity class II or more but I kind can sometimes hide it with some kinds of clothes it’s not really THAT visible.. So I was wondering if you can tell me workout routines that I can do at home (can’t really afford a gym) and tips to get thin and ripped in all my body as soon as possible. Thanks.
i got a 24lbs wieght.. if it helps.

Well, first of all let me say this to you, it’s not just about dieting.
You gotta start exercising, eating right foods but in less amounts.
You have to quit junk foods, they just won’t help in any way in losing weight. The most basic thing you have to do is jog. I suggest you wake up in the morning and jog, until your exhausted, doesn’t matter how long you jog, as long as you try to sweat it out and do your best. Try making a routine to get up in the morning to jog.

Technorati Tags: gain muscle, muscle building, ripped weight training, ripped workout, Steve Gwillim, weight training review, weight training workout

Listen…  I’ve got ripped abs.  I never thought I’d get ripped abs.  I worked for years doing every ab exercise known to mankind hoping to see those babies pop.  They never did.  Then I discovered the real trick.  Ab exercises don’t give you ripped abs.  But some exercises will.  And they’re not what you think.

These are my VERY favorite ab exercises that are not “ab exercises”…

Deadlifts.  MAN, can you feel this in your abdominals.  A good full body exercise that not only hits your abs HARD but works most body parts and jacks your heart rate through the roof.  Nothing bad about this one, except that it’s hard… which is good.  Understand?  Stand in front of a bar that is on the floor, bend at the hips, grab the bar, keep your head up, look yourself in the eyes in the mirror, keep the bar close to your shins and your back flat.  Bend at the hip to get to a standing position.  Bar now at your thighs.  Yum.

Squat Cleans (add a press at the top if you want to be really cool).  See above.  Harder than hell to accomplish, uses pretty much every muscle group in the entire body and hits your abs DAMN hard (Am I swearing too much? Can you tell I really mean it?  Good.)  Basically you start holding the bar at your thighs, then you squat to get under the bar at the same time you clean it up to your shoulders. So now you are in a deep squat with the bar at your shoulders.  Then stand.  Then press.  OUCH!

Renegade Rows.  Another full body move.  Are you catching the theme here?  Full body moves, people… FULL… BODY… MOVES.  You want abs?  Get your body involved, because getting abs has got NOTHING to do with your abs!!  But I digress.  Get into a push up position, but support your hands on two dumbbells.  This is commonly mistaken for a back workout. No, this one is all about your core.  So don’t make the dumbbells too heavy. The trick is to stay in a dead straight pushup stance while rowing one dumbbell at a time up to your chest.  DON’T let your body sway or your feet lift off the ground.  Man does that get your core strong fast.

Now, THAT’S how I got ripped abs.  No more wimpy crunches and ab rollers for me.  I know better!

For more cool info on this subject, check out this article: Liquid Calories, Even Protein Drinks, Might Make You Fat

Jackie Burgmann
http://www.articlesbase.com/fitness-articles/why-does-everyone-do-ab-exercises-hoping-to-get-ripped-abs-1250278.html

Technorati Tags: gain muscle, muscle building, ripped weight training, ripped workout, Steve Gwillim, weight training review, weight training workout

http://athleanx.com Guys always want to know…what’s a good upper body workout that I can do at home to build athletic, lean, and ripped muscles in my chest, shoulders, abs, and arms that doesn’t require a lot of equipment?

Well, consider the question answered. Check out this Upper body agility/power circuit that will build upper body strength and definition like my pro athletes in just 4 exercises per 4 minute round! Talk about efficient. This is one killer home chest workout.

Jeff Cavaliere, celebrity fitness trainer and the top choice of elite professional athletes in all the major sports (NBA, MLB, NFL, NHL) brings you his AthLEAN-X Training System. In fewer workouts and shorter workouts than P90X, you will get the best body you’ve ever had following this 90 day training system!

With “grab and go” workouts, you can have nothing left to do but to just follow along and allow Jeff to virtually train you to look as great as his elite clients do. Head over to http://athleanx.com right now and see what has the fitness industry buzzing! Get ripped, Build Muscle Fast, Get AthLEAN-X now!

For now, follow along with this killer home chest workout and get a muscled upper body today!

Duration : 0:7:11

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Technorati Tags: 4 minute workout, athlean x, athleanx.com, athletic body, build muscle, chest workout, exercises, fitness vip, home gym workout, Jeff Cavalier, Jeff Cavaliere, ripped muscle, ripped muscled, Upper body exercises, upper body training, upper body workout

16 years old im 5"11 165 pounds
Pitcher and Outfielder
Athletic have 2 to 2 1/2 hrs to workout after school every day.
I have all the weights and open track
Also would like a good abb workout
Pease help thanks

To throw harder and farther just long toss.