The Only Key Points I Needed to Know
to Get a 6-pack
THE MAIN THING HERE IS ADDRESSING STRESS!
KEEP STRESS LOW TO REACH GOALS FASTER!
IN THIS CASE, WE ARE MINIMIZING STRESS BY ELIMINATING THE NEED TO CALCULATE OUR FOOD CHOICES.
Getting Ripped is a Calorie Thing Just as Getting Bigger is a Calorie Thing.
A calorie is a calorie.
300 calories worth of rice (carbs) will put the same amount of muscle on you as 300 calories of cookies. (Carbs)
The difference is, you’re less likely to overeat eating the rice than the cookies.
If you’re disciplined enough to know if you’re overeating or not, you can eat junk food and stay / get ripped.
If you’re disciplined enough to know if you’re overeating or not, you can eat junk food and stay / get swole.
Get ripped = eating less calories than you need to stay the
Get swole = eating more calories than you need to stay the
Eventually you will be able to go by instinct and tell if you are
above maintenance (getting swole) or below maintenance
(getting ripped) just by perceiving how you feel.
Am I stuffed?
Am I starved?
Until then, follow the GUIDELINES (NOT LAWS) below:
Follow a 16 hour fasting time-frame followed by an 8 hour feeding time-frame. (Intermittent Fasting)
If I start eating at 7am I can eat only until 3pm.
AND I WON’T EAT AGAIN UNTIL 7AM!
Eat 2 Meals
Since i’m not counting calories or macros, I eat 2 big meals and
may only ‘snack’ on cool-whip.
I consider any any calories here fair game as long as I adhere to
^^^that should work if you are really overweight
↓Do the following if you are already pretty lean↓
Eat a Shit Ton of Protein at Every Meal
Protein keeps muscle on you.
Eat Fats and Little Carbs on Rest Days
It’s not hard to read labels.
Eat carbs and Little Fats on Training Days
It’s not hard to learn what foods are proteins, carbs or fats.
Protein Sources: Greek Yogurt, Meats, Cottage Cheese
Carb Sources: Fruit, Junk food, Rice
Fat Sources: Peanut butter, Eggs, Cheese
Eat my Biggest Meal First on Rest Days
Because I won’t be tempted to snack.
Eat my Biggest Meal Post Workout on Training Days
Because I need all the calories I can get after lifting intensely.
Calories Should be Higher on Training Days Than
Rest Days but Always be in a Weekly Deficit or
Basically, on rest days, feel a bit hungry and on training days feel full.
It’s a good balance, on rest days you lose fat, on training days you either keep your muscle or gain new fibers.
You know you’re in a deficit by looking in the mirror every week. (Are you getting bigger, [eating too much] ripped [eating
in deficit] or staying the same?) (Eating at maintenance)
Don’t Train Fasted w/o Using Bcaa’s
I prefer to train a few hours after eating but sometimes I’ll
have to train right after I eat or if I haven’t ate at all.
Training fasted = faster fat loss (at the risk of losing muscle, but only if you are literally starved)
Anyone would be more likely to keep muscle when training fasted by taking a scoop of bcaas before and after an intense workout.
Train 3 Days a Week
No need to train any more than this if you are training with
maximum effort. (Taking every set to failure)
Stress is not only mental, but in our bodies as well.
Train Compound movements only
We are keeping it simple: (low stress)
Pull-ups, Push-ups, Air squat, Plank, Handstand hold
Bench press, Deadlift, Squat, Overhead press, Power clean
If you want to do isolation movements AFTER, you may.
Set as Many PR’s as I can Each Time I Train
If I did 135lbs for a set of 5,
I’ll do it for a set of 6 next time.
I’ll do it twice.
I’ll do 140lbs for a set of 5.
This is called progressive overload.
You can’t see muscle covered by fat and you can’t see muscle you don’t have.
Get muscle by getting stronger and make them visible by eating minimalistly.
When you have visibly shredded abs, you can eat everything in sight and get swole.
Eating everything in sight makes however you currently look, bigger.
So if you’re fat, you’ll look bigger but just as fat.
If you’re ripped, you’ll look bigger and be just as ripped.
Eat everything in sight- skinny guys with abs
Intermittent fasting (IF)- skinny fat guys
Low carb + IF – fat guys
Eat slightly over maintenance (2-4 meals) – guys looking to bulk with minor fat gain
Do not do Cardio; If I do(It’s hard to turn down sports as a man) Eat More Calories This Day
Unless you legitimately want to do cardio, don’t do it.
Cardio is effective when you want to do it but if you don’t
enjoy doing it then the mental stress will hurt progress.
Best forms of cardio are walking/jogging, (while shadow
kickboxing) sports, jumprope, and sex.
Don’t Switch Your Training Routine or Diet up Every Single Time You Look in the Mirror
Things will be going great then all of a sudden you look fat.
This is water flushing from under your skin.
You will rebound looking better than you ever did by next week.
So, don’t do anything different until you’ve stayed the exact same or look worse after 3 weeks.
I eat as little as I can to gain strength (bulk) or keep strength (maintain) while eating as much as I can to lose weight. (Get ripped)
When dieting down to shredded abs, you will lose strength eventually.
At first, you will actually gain strength and lose weight at the same time.
This is the holy grail of body building and is also what is
commonly referred to as ‘newbie gains’
You are gaining muscle and losing fat at the same time.
This however, doesn’t last forever.
If you don’t eat enough, your strength will suffer and if you eat too much you won’t lose fat.
So, eat just as much as you need to gain strength on your lifts or keep it from dropping below 20% from normal.
Also, when dieting, your body does not recover as well as if you were eating abundantly and this is why I do not recommend more than 3 training sessions per week.
If you try to work an overworked body, you will crack.
You will lose strength, skip out on training, and eat a load of crap and may give up all together.
So take it easy.
Getting ripped is the EASY PART.
Bulking without getting fat is the HARD PART.
You will never be fat if you adhere to what you’ve just read.
PEOPLE HAVE IT CONFUSED;
THEY BULK FIRST THEN TRY TO CUT WHEN IN ACTUALITY,
THEY GET FAT THEN GET SMALLER BUT JUST AS FAT.
YOU ARE SMART.
YOU WILL GET RIPPED FIRST, SO WHEN YOU BULK YOU’LL HAVE AB’S THE ENTIRE TIME.
– Written by Brandon Ramlal™