Losing Body fat while maintaining muscle is a very complex subject, so hope this helps. It’s important to understand that your body type may determine how fast you burn fat.

For the full How to Get Ripped article follow the link provided.

A prime example of cutting up is if you were eating 2500 calories at the present time and you cut it down to 2000. This would equate to one pound (3500 calories) of body fat lost per week. However, note that you should not reduce your calories any more than this for a fast result, as this will place your body into starvation mode (storing fat) and causing reduced muscle mass. In 14 weeks you will have lost a stone of body fat, of course a detailed training plan must also be in place and the diet strict.

Diet plan

Meal 1: 11 egg whites (omelette: Add soya sauce, or Worcester sauce for better taste), 1 cup blueberries

Meal 2: Whey Protein Shake, ½ banana, 1 tablespoon of flaxseed oil

Meal 3: 4 ounces extra lean turkey breast, 1/2 cup brown rice, 1 cup fat-free vegetable soup or chilli

Meal 4: 1 Meal Replacement Shake, ½ banana, 1 tablespoon flaxseed oil

Meal 5: (Post workout meal): Energy drink, Whey Protein Shake, serving of Creatine

Meal 6: 4 ounces flank steak, or salmon, 50 grams of whole wheat pasta, 40 grams fat-free pasta sauce, vegetable / salad

Meal 7: Whey Protein Shake, ½ banana, 1 serving oat bran

Important notes:

• On week twelve cut out the eggs and replace them with protein shake. This is due to eggs helping you store a lot of water, (retention). To have the well defined, ripped look you need to replace eggs for the last two weeks.
• Drink plenty of water, because if you are dehydrated your body will hold on to the water (water retention).
• This diet is for those that are not on steroids! Steroid users get a lot of benefits without being so strict, however there is a pay back to whatever we do, so think forward and train smart.

Take a look at our workouts for all levels, muscle building recipes and supplements and GoodLuck! Please remember this is a social site so if you have any info you think would help our members post it.