Trying to get ripped

[fairbjosh]

I am trying to get ripped by the end of july, me and my wife and her family are going to the beach what advice would you give to try and get ripped by than.

My Supps right now are mostly: Protein powder, multivitamin, fish oil, ec stack (primatene tablets and caffeine) and flax seed and some fiber.

Diet is mostly: chiicken or fish, brown rice, a green vegetable, eggs, and protein shakes

What kind of training would you reccomend i do to get really cut for the beach and what would you say my bf% is i am 6'0 and 210. Any advice is welcome.

[euclid]

It really comes down to diet & exercise. Since you're fairly lean as it is, you obviously know the principles of a good diet. From here out its all about finding out exactly what your body needs to maintain, and then subtracting calories off of that. Any idea how many calories you are currently getting a day? I suspect you'll need to be around 2200-2500 to lose weight, but that is just a guess.

[fairbjosh]

It really comes down to diet & exercise. Since you're fairly lean as it is, you obviously know the principles of a good diet. From here out its all about finding out exactly what your body needs to maintain, and then subtracting calories off of that. Any idea how many calories you are currently getting a day? I suspect you'll need to be around 2200-2500 to lose weight, but that is just a guess.

This is how my diet usally consit of
Breakfast: 4 eggs a banna or some oatmeal
Meal 2: Protein shake with some flax seed
lunch: can of tuna and some almonds
meal 4: Protein shake with some flax seed
dinner: fish or chicken with brown rice and a green vegetable {I am thinking about taking the brown rice out for dinner and but good fat in instaed cause i heard its better before bed}

and usally i have one cheat meal every sunday

what should i add to this diet or take away to get ripped by end of july

[nol3afclover]

Getting 'ripped' is a function of fat loss. Calories in < Calories out.

[patkoch]

more food. that diet looks sustainable for a week tops, if your training intensely.

[nol3afclover]

more food. that diet looks sustainable for a week tops, if your training intensely.

How can you say that without knowing how much he eats?

[ndruo]

He can probably eyeball a calorie count just from what the OP posted.

I mean, I couldn't. But I fully believe that someone who's paid more attention to the caloric count behind foods can get an estimate from the admittedly generic information posted.

That being said, he said his "usual" diet consists of that. There's an implication of him eating like this for a while now. So, I'm going to say that clover's wrong.

OP:

I'd put you at around 10%. Maybe inching closer to 9% body fat. Honestly, not that far to go. Your goal seems pretty easily attainable.

Can't really give you any advice that you're not already following. Maybe step up your cardio for longer to put you at a larger calorie deficit? Or eat less. Take your pick.

I've done some algebra, and found that if you want to hit a 7% body fat content, you gotta drop six pounds of fat. The 7% is an arbitrary number. It's a level of body fat that nobody really holds for an extended amount of time, mostly because you feel like crap while you're there. But if you're wanting to hold this for when you hit the beach and return to your normal body fat percentage of about 9-10%, by all means go for it.

Anyways, six pounds of fat. You want to hit this at the end of July? That gives you about 7-8 weeks to drop six pounds. At 3500 calories/pound, this ultimately translates into about a daily deficit of about 430 calories. Do an extra 430 calories of cardio every day, or eat 430 fewer calories, or some mix of the two.

You seem experienced, but just as a fundamental reminder I'll give you the same spiel forumgoers give to everyone: watch your lean body mass and keep a good macro balance.

By the way, you look great at your walking weight. I'm hoping that by the end of August, I've got a similar physique. A few inches shorter, but generally the same idea. I'm on track, but thanks for the visual aid as to what I'd look like.

Oh, and if you're looking for specific muscles to target? Your torso looks pretty good and any fat loss should take care of the abdominals. This is really nitpicky, but I think you're looking for that sort of advice. Maybe try and get some cannonballs on those shoulders? See what kind of a lat spread you can put together, and try to get a shelf going on your upper/inner chest. In all honesty, you'll most likely look better than almost everyone on the beach if you went as is. You'll definitely look better than everyone if you cut down just a little more. You'll look godlike if you go with my nit-picky, amateur advice.

Have fun, man.

[nol3afclover]

He can probably eyeball a calorie count just from what the OP posted.

I mean, I couldn't. But I fully believe that someone who's paid more attention to the caloric count behind foods can get an estimate from the admittedly generic information posted.

That being said, he said his "usual" diet consists of that. There's an implication of him eating like this for a while now. So, I'm going to say that clover's wrong.

OP:

I'd put you at around 10%. Maybe inching closer to 9% body fat. Honestly, not that far to go. Your goal seems pretty easily attainable.

Can't really give you any advice that you're not already following. Maybe step up your cardio for longer to put you at a larger calorie deficit? Or eat less. Take your pick.

I've done some algebra, and found that if you want to hit a 7% body fat content, you gotta drop six pounds of fat. The 7% is an arbitrary number. It's a level of body fat that nobody really holds for an extended amount of time, mostly because you feel like crap while you're there. But if you're wanting to hold this for when you hit the beach and return to your normal body fat percentage of about 9-10%, by all means go for it.

Anyways, six pounds of fat. You want to hit this at the end of July? That gives you about 7-8 weeks to drop six pounds. At 3500 calories/pound, this ultimately translates into about a daily deficit of 400 calories.

Watch your lean body mass while you're doing this, as during a cut a lot of people will drop muscle too. Lift hard, and keep a good macro balance.

By the way, you look great at your walking weight. I'm hoping that by the end of August, I've got a similar physique. A few inches shorter, but generally the same idea. I'm on track, but thanks for the visual aid & motivation as to what I'd look like.

Best of luck!

Eyeballing "I eat fish" can't give you any idea of whether he eats 1 or 10 servings lol.

[jay24k]

What is your total calories? I'd toss in an extra exercise session if it was me. You are going to have to really be super strict. I'd cut out the brown rice and maybe do a small portion of sweet potato in place. Also, you might have to cut the cheat meal depending on what it is. If you really want to hit it though, you are going to have to count everything most likely.

[ndruo]

Eyeballing "I eat fish" can't give you any idea of whether he eats 1 or 10 servings lol.

I'm skipping steps here, but I'm thinking a guy with that kind of diet composition, physique, and supplement stack understands the fundamentals of bodybuilding nutrition, including the concepts of calorie count & deficit.

I mean, I could be wrong. But I doubt it.

[ndruo]

OH DUDE.

My bad! I thought you were the one who posted the "no way he can keep that up for a week" thing. Misread the post. I mean to say "patkoch is probably wrong."

[pinoyofmodesto]

Try making it an ECA Stack

Ephedrine Caffine Asprin

Asprin should help it out

I use an ECA Stack myself and I have seen results.

Try supplement warehouse they sell ephedrine 25mg "bronceze"

[nol3afclover]

OH DUDE.

My bad! I thought you were the one who posted the "no way he can keep that up for a week" thing. Misread the post. I mean to say "patkoch is probably wrong."

No prob =D

[AntonioWright]

Try making it an ECA Stack

Ephedrine Caffine Asprin

Asprin should help it out

I use an ECA Stack myself and I have seen results.

Try supplement warehouse they sell ephedrine 25mg "bronceze"

Funny, how people quickly jump to supplements. I would first get the nutrition plan in order. Judging from the looks of it, he is probably under eating. Also you may want to try the Anabolic Lifestyle.

[nol3afclover]

Funny, how people quickly jump to supplements. I would first get the nutrition plan in order. Judging from the looks of it, he is probably under eating. Also you may want to try the Anabolic Lifestyle.

Excellent post.

Also, how long between your before and after pictures?

[fairbjosh]

Going to move my thead to journal part so i can post my diet every day so people can crituge thanks for all the help guys

[maui-jim]

Funny, how people quickly jump to supplements. I would first get the nutrition plan in order. Judging from the looks of it, he is probably under eating. Also you may want to try the Anabolic Lifestyle.

Agreed. Ps. antonio I think your BF is a bit less than 13%. Nice build.