Simple Method to Getting Ripped

So those that have been keeping up with me know that I've used some of the more extreme diets to get lean fast.  But these are not necessary at all. You can eat moderately and have fun on the way there. I used them because I'm trying to get to a certain body fat as quickly as possible.

The problem with these diets, besides how brutal they are, is that they don't teach long term nutrition habits.  They actually do the opposite. As they make you never want to diet again, and they give you bad memories associated with your weight loss.

  Many people balloon back up after one of these diets. Same goes for over training. Ever watch Biggest Loser? Those people can't keep that kind of regimen long term. It's not practical. See Proof!

What about most of these outrageous diets give you the illusion of weight loss only to truly be ridding you of water and muscle weight. Just like getting sick and not eating for days. Basically the same thing except you're torturing your body on purpose this time.

Not to mention some people getting addicted to these extreme diets and never getting off of them.

But I digress. Let me instruct you on the basic way to get lean, preserve muscle and your mind, and do it at a steady pace.

K.I.S.S...Not those dudes
K.I.S.S. means:
"Keep It Simple Stupid"

1st: Find your caloric maintenance.
There's tons of formulas and online calculators that do this.  One of my favorites is the:

Katch McArdle Formula.

There's the old school method where you multiply your weight from a number between 12-15  based off of how active you are.  There's no 100% to say for certain. Bodies have different metabolisms. Bodies react to food and exercise differently.

Basically you have to experiment. Some guys like to start with 3000 calories per day and some women start with 1800 per day.  Anyway, just pick a starting point for getting to know yourself.  Now you're going to take 20% of that and it will be your amount of fat.

Fat is healthy and necessary.

The only problem with fat is it's calorie density. Fat is worth 9 calories whereas protein and carbs are only worth 4.

 =  4 calories

Protein, now, you need your protein.  The best way is to take your LBM (Lean Body Mass) and multiply it by 1.25-1.5.  Why so high?  Because you're on a deficit and want to retain as much muscle as possible.  Not to mention all the hardcore workouts you're doing. You're not the average human walking the streets. Though most could do with more walking.  Hiiiyyyooooo!!!!!!!

By the way, you obtain your LBM by subtracting your total fat from your body weight. You get your fat lbs from subtracting your body fat from your overall weight.

Now take your fat and protein calories. Remember that protein is worth 4 calories and fat is wroth 9. Subtract it from your total calories. That's how many carbs you need.

Measure yourself weekly.

Once you finally hit a plateau, you can subtract some calories. Maybe around 300. All from your carbs. Add some more cardio too.  This is that experimenting we were talking about earlier.  You're going to hit plateaus, and this is how you get past them.

Some people like to make it even simpler and just even  40% carbs  and  40% protein.  You can do that too. But I find the former version better calibrated to the individual.

I think it goes without saying you need to be on a weight lifting program.  I'll write some more posts about that as well.

That's all for today children.

https://www.getfarmerfit.com