22 February 2019 to the lifestyle we share

This plan will make you outrageous ripped

Eat yourself muscular, and your fat melt like snow in the sun. You exchange a muscle building meal plan, namely with one that is low in calories, here is how and why.

Eat yourself dry

Once you ingest fewer calories your body burns fat to get energy. On the other hand, a calorie reduction can also make you lose muscle, so do not overdo it. The trick: get more calories from protein and less carbohydrates. This ensures muscle preservation. Do you get enough calories? Then your body thinks there is not enough food available to survive. They are then saved so you burn less fat. That’s exactly what we want to avoid. This plan ignores the “survival mechanism” because you follow the muscle building measure suffer plan alongside this plan. Follow the rest of your muscle building meals so that your body gets enough calories to recover.

Ripped meal plan

Breakfast

-4 eggs without the yolk (boiled, fried or omelet)
-Wholemeal bread (2 slices)
-Oatmeal (50 grams)
-Milk

Snack
-Hummus on whole wheat crackers and two apples

Lunch
-Turkey (150 grams), swiss cheese and lettuce on whole grain bread

Snack

-Protein Shake, 2 pieces (citrus) fruit and black coffee

*Training Session

Supper
-Fried chicken (150 g) and broccoli (200 grams or more)
-190 grams of brown rice

Snack
-Low fat cottage cheese (200 mL) and a protein shake

Grow muscles

To get more muscles you need extra calories into your bloodstream. Get this particular calories from protein and less carbohydrates. just trying to get inside and especially after the workout carbs so you have energy before training and after training, complements your energy reserves. Drink a protein shake immediately after your workout, so your body receives when it most needed. During this phase you eat accordance with the ripped plan. So you lose fat and get the necessary nutrients.

Muscle meal plan

Breakfast
-3 eggs, 2 no yolk
-grilled bacon
-1 Tomato
-2 bagels
-Fruit juice

Snack
-Cottage cheese 5 whole wheat crackers, 1 banana

Lunch
-Baked potato, tuna and a protein shake

Snack
-1 whole wheat bagel
-Smoked salmon (80 grams)
-cottage cheese
-protein Shake

Training session

Supper
-Protein Shake, chicken fajitas
-snack
-Whole grain muffin or carrot cake (Google is your friend for recipes)

Ten weeks plan

Week 1, 3, 5, 7, 9

Monday
-Weight training
-Muscle meal plan

Tuesday
-Weight training
-Muscle meal plan

Wednesday
-Weight training
-Muscle meal plan

Thursday
-Rest day
-Ripped meal plan

Friday
-Weight training
-Muscle meal plan

Saturday
-Rest day
-Ripped meal plan

Sunday
-Cardio
-Ripped meal plan

Week 2, 4, 6, 8

Monday
-Weight training
-Ripped meal plan

Tuesday
-Weight training
-Ripped meal plan

Wednesday
-Cardio
-Ripped meal plan

Thursday
-Weight training
-Ripped meal plan

Friday
-Weight training
-Ripped meal plan

Saturday
-Rest day
-Muscle meal plan

Sunday
-Weight training
-Ripped meal plan

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