Oh so what diet is good for ripping?
Without being there with you I can't properly gauge a diet for you in terms of calories since everyone's bodies are different however these websites can help you you may have to adjust if you're not losing a pound a week (normal amount of weekly weight loss on a cut).
http://www.bmi-calcu...bmr-calculator/http://www.bmi-calcu...edict-equation/after you have calculated everything you should lower the calories you need for maintenance by around 500 a day. Since I follow a paleo diet It's always been pretty easy for me to be cut since my body tends to be in a state of ketosis. If you feel up to it Paleo is a good diet which does have some controversy because a lot of people in the nutrition field don't believe in giving up whole grains. However, if you don't feel it is right for you I would just recommend a diet with around your bodyweight in protein if you weight 160 increase the fats to around .4-.5g/lb so if you weigh 160 around 64-80 grams of fat a day would be perfect and the rest in carbs. For example a 160 lb man would only need around 1800 calories on a cut they would intake around 160g protein/80g fat which together=1360 calories (fat=9 protein and carbs=4g) so 110 carbs a day for a 160lb man would be perfect. Try to take in complex carbs like sweet potatoes, brown rice, whole wheat bread and pasta rather than simple carbs like white rice, white bread, etc however, fruits are good sources of simple carbs. Any lean cuts of meat, fish, and poultry, cottage cheese, whey protein or chocolate milk, and eggs are good sources of protein. For fats peanut butter, nuts, coconut oil, or olive oil, and the fat in meats are good sources. For cardio which helps in fat loss HIIT sprints are good and lift weights around 3x a week. Also PWO take in a drink that has a 4:1 ratio of carbs to protein chocolate milk is good for this or you can just blend in protein with some simple carbs that equate to a 4:1 ratio, I would prefer the chocolate milk because of the taste tho haha =) (biased). Bodybuilding.com is a pretty good source if you want to learn more. John Berardi's 7 habits of diet is also a good blueprint of how to eat.
websites for more information:
chocolate milk as recovery drink pwo:
http://www.bodyrecom...e-recovery.html(Alan Aragorn isn't as highly regarded as John Berardi imo but he is still one of the best in nutrition for sports)
Paleo:
http://www.thepaleodiet.com/ this diet actually fits in nicely with John Berardi's 7 habits of diet:
http://www.johnberar...ion/7habits.htmStarting Strength information can be found @
http://startingstrength.com/John Berardi's article on interval training which is what Hiit is a form of:
http://www.precision...terval-training *also has a nice pic of GSP training he's such a good athlete I had the pleasure of training with him in Canada once during a summer vacation and he is really one of the best in MMA I'm a Brown Belt in Jujitsu and he made me feel like a white belt.
I don't have time to look up the protein/fact/carb breakdowns as I have to go the gym but if you researched it I'm sure you'll get the same macro breakdowns as what I have posted.
Edited by pathentic, 26 July 2010 - 06:23 PM.