In this article you’ll find a diet program for maintaining your weight or if you want to lose weight and get ripped fast!
Maintain diet program
We talk about maintaining when we don’t want to gain weight or want to lose weight and get ripped fast. So in order to accomplish that we should have the exact amount of calories that would stabilize your weight.
Although the number of calories is different for everyone, this menu offers an average number of calories, from which you can achieve your maintenance.
Lose Weight And Get Ripped Fast Diet 1:
Amount of calories 2000 Kcal
This 2000 calories menu can be the first step in a cutting diet.
We can therefore consider this as an attack phase for losing weight and get ripped, or a transition phase after a long period of maintenance or mass building.
– Protein: 160 g (31%)
– Carbohydrates: 182 g (36%)
– Fat: 75 g (33%)
Breakfast:
– Oats: 40 g
– Milk: 15 cl
– Cacao Van Houten: 5 g
– Ham or meat (100 g), or cheese 0% (250gr) or protein powder (20 g)
– 1 orange
– Fish oil: 10 ml (if omega 3 capsules)
Morning snack:
– Oilseeds (almonds, walnuts…): 20 g
– Protein powder: 20 g
Lunch:
– Vegetables: a small plate
– Olive oil: 10 g
– Fish: 100g
– Vegetables: a plate
– 1 apple
Afternoon snack (1 hour before training):
– Oats or oatmeal powder: 30 g
– Protein powder: 20 g
During the workout:
– 40 g of carbohydrates with high glycemic index + BCAA
Post-workout (at the end of it):
– 30 g of whey protein + BCAA
30 min to 1 h after training of muscle (Dinner):
– Vegetables: A small plate
– Brown Rice: 40 g
– 3 eggs
– Vegetables: a plate
– Olive oil: 10 g
Before bed:
– Cottage cheese: 150 g
Lose Weight And Get Ripped Fast Diet 2:
Amount of calories 1750 Kcal
1750 Kcal is a correct caloric dose for the slow cut in the long term and thus reduces the risk of losing muscle.
– Protein: 160 g (36%)
– Carbohydrates: 156 g (35%)
– Fat: 75 g (28%)
Breakfast:
– Oats: 30 g
– Milk: 10 cl
– Cacao Van Houten: 5 g
– Ham or meat (100 g), or cheese 0% (250gr) or protein powder (20 g)
– 1 orange
– Fish oil: 10 ml (if omega 3 capsules)
Morning snack:
– Oilseeds (almonds, walnuts …): 10 g
– Protein powder: 20 g
Lunch:
– Vegetables: a plate
– Olive oil: 10 g
– Fish: 100g
– Vegetables: a plate
– 1 apple
Afternoon snack (1 hour before training):
– Oats or oatmeal powder: 30 g
– Protein powder: 20 g
During the workout:
– 30 g of carbohydrates with high glycemic index + BCAA
Post-workout (at the end of it):
– 30 g of whey protein + BCAA
30 min to 1 h after strength training (Dinner):
– Vegetables: a plate
– Brown Rice: 30 g
– Fish: 100g
– 1 egg
– Vegetables: a plate
– Olive oil: 10 g
Before bed:
– Cottage cheese: 150 g
Lose Weight And Get Ripped Fast Diet 3:
Amount of calories 1500 Kcal
1500 Kcal is a very low calorie level. It is not advisable to go below this dose, even during cutting unless you are obese.
If, despite such a low diet, you don’t lose more fat, we do not recommend you to further reduce the amount of calories, but to improve your workout and increase your cardiovascular training to enhance your caloric expenditure.so you can lose weight and get ripped fast.
Finally, pay attention to the risk of muscle loss. In fact, this diet is very low in calories, so it increases the risk of losing muscle. It is for this reason that this type of diet can only be used by a person with a severely overweight, or by a very experienced bodybuilder.so he can Lose weight and get ripped fast.
– Protein: 153 g (40%)
– Carbohydrates: 123 g (33%)
– Fat: 44 g (27%)
Breakfast:
– Oats: 30 g
– Milk: 10 cl
– Cacao Van Houten: 5 g
– Ham or meat (100 g), or cheese 0% (250gr) or protein powder (20 g)
– 1 orange
– Fish oil: 10 ml (if omega 3 capsules)
Morning snack:
– Oilseeds (almonds, walnuts …): 10 g
– Protein powder: 20 g
Lunch:
– Vegetables: a plate
– Olive oil: 5 g
– Fish: 100g
– Vegetables: a plate
– 1 apple
Afternoon snack (1 hour before training):
– Oats or oatmeal powder: 20 g
– Protein powder: 20 g
During the workout:
– 30 g of carbohydrates with high glycemic index + BCAA
Post-workout (at the end of it):
– 30 g of whey protein + BCAA
30 min to 1 h after strength training: Dinner:
– Vegetables: a plate
– Fish: 100g
– 1 egg
– Vegetables: a plate
– Olive oil: 5 g
Before bed:
– Cottage cheese: 100 g
