I want to get ripped.

allanrjudge

I know this is probably one of the most cliche statements a person can make when they want to get fit, but i'm confused with all the information.

I think i've said on the few posts i've made on here in the past about my fluctuating weight.
Last year I was 178lbs, at the moment i'm around 212lbs; this has been a pattern since I was 16 i'm now 29.

I want to lose fat and gain muscle, I want an athletic physique. I feel fatigued a lot, I don't eat meat anymore. Whenever i've lost weight i've been obsessive with it and just wanted to get smaller so only done cardio with a few weights. I'm naturally broad and have a bit of muscle.

Can someone give me a simple strength training/nutrition plan to use to get into shape.

I've got...

* Insanity Max30
* P90x3
* T25
* A barbell and weights
* Just ordered a weight bench
* A pull up station in the back garden that is half taken apart cause was going to throw it away but I think I might keep it now.

It's just something that has never made sense to me. I understand BMR etc, I do know how to track my calories and get the right macronutrients.
I just need someone to give me a simple weight lifting or even calisthenics routine.

I want to get fit in ge eral and stay fit, but I need to make some noticeable changes by the 14th of March.

Can someone give me some advice? I don't want a complicated routine. I like what Mike Matthews teaches in his book Bigger, Leaner, Stronger... Lift heavy, less reps/sets. I've got the book 'Strength Training Anatomy' so will learn correct form

I'm just finding it hard to put a little program together.

strong_curves

Instead of trying to create your own program why not try an already established program like Starting Strength, Strong Lifts, New Rules of Lifting, etc? There have been a lot of success stories from these established programs alone.

paulandrachelk

Get committed.

RoxieDawn

I'm going to throw this out there.. Since you are obviously buying stuff for a "home Gym" and you like beach body videos, look at Body Beast.. You might find this is something you can do at home..

I did this at home, never stepped foot in a gym. I now use some this still in larger hybrid but Sagi does have some good workouts and forget leg day (bulk legs) you will not walk for days after doing this in the beginning... just saying..

edited to add, if you can follow the work outs and setup your eating plan in myfitnesspal you will be good to go. Just choose lean or bulk. He walks you through the entire thing.

ninerbuff

Getting "ripped" is about just lowering your body fat down to 10%-15%. That's more about diet than what exercise program you pick.
Believe it or not, competitive people don't stay "ripped" year around. So basically 20% from your TDEE till you reach your goal.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Sued0nim

Calorie defecit

Adequate protein consumption 0.65g to 0.8g per lb bodyweight

Get your iron levels tested

Decent weights programme
http://stronglifts.com/5x5/
https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
http://www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength


And
https://m.youtube.com/watch?v=pt8VYOfr8To

Drachonyx

Hi,

I have followed a Paleo Diet for some months and I went from 155 to 144 lbs. My body fat percentage must be around 12-15%. See http://www.marksdailyapple.com/primal-blueprint-101/ for some guidance (I am not related to this web site BTW).

Essentially, you want to cut on refined carbs, vegetable oils, sugar in general i.e. avoid Coke, grains, legumes, McDonalds & other junk foods. Eat plenty of healthy fats, vegetables, meat, fowl, nut & seeds. That should be a good start. Personally I am eating maximum 150 g of carbs per day, the remainder being 20% of my calories from protein and the rest from fat and I am feeling damn great. You should be able to have a stable weight eventually.

My past time is running obstacle races like Spartan Race so I'm training toward this and running marathons or IronMan races.

For the training, I am doing some running, mostly aerobic training. Aerobic training is a really good way to activate body fat burning. See http://philmaffetone.com/ for information. Some strength training, occasional sprinting and internal running. Swimming is a good thing too.

Yes, you'll need commitment, but keep in mind that you'll be way better, and eventually cut in health related costs later.

Keep working, that will pay.

Zmac34

I would recommend kinobody as a youtube fitness guru. He's helped thousands of people and it shows in their before and after videos he posts. After watching many of his videos he believes in compound lifts like Bench, pullups, incline press, and dips. Then for legs he mainly does single leg workouts like pistol squats, lunges and calf raises and adds in plyometrics like box jumps and incorporates sprints. I've gone from 34% to 30% body fat in one month so far and increased my muscle mass from 33% to 36%. I was 190lbs when I started and now I'm 176 lbs. To get ripped or abs you normally need to be in the single digit body fat % range.

In terms of a routine he normally charges $47 for his program in which you specify your goals and current statistics on where you're at and he'll give you a routine just for yourself. Or you can do what I did and watch videos and just develop your own routine.

The basic principal is 3 day workouts with 2 day splits and each workout is around 30 minutes. He uses reverse pyramid style for most of his lifts which starts heavy and gets lighter. For example for bench he will do 5-6 reps of 315 lbs 7-8 rep 275 lbs and 9-10 reps of 250 lbs and then back up again. Most of his lifts will be 3 sets of reps going from 6-8-10.

The weekly routine would be resistance training on Mon, Wed, and Fri then sprints on off days 10 sprints (can be weighted or uphill) from 50-100 meters.

An average workout will consist of 30 minutes of legs in the morning with pistol squats, lunges, box jumps, calf raises. In the later afternoon he will do 45 minutes of upper body with bench, incline, dips, rows, tri extension, concentration bicep curls, chin ups and shoulder press.

Just continue to eat at a caloric deficit and consume more calories on your workout days and less on the off days that include sprints. Try to stick with whole foods and no cheat days and you'll see progression. To measure body fat % and muscle % Just lookup bioelectrical scales on Amazon which can range from $15 to $50 for a good scale.

https://www.youtube.com/user/gog9

leosmith66

I also follow the primal blueprint. I think it's great for many reasons, but particularly for the strength training advice. He details out 4 basic exercises (squats, pushups, pullups, planks) in graduated steps which enable you to safely build up to large quantities. That's all we really need for strength training, so it's very efficient; I only do 2 x 30min workouts per week, feel strong, and look, well... ripped.

CaraRahl

In addition to all the suggestions already posted I would like to put in a plug for fitnessblender.com. This website has over 500 videos in all kinds of training styles and difficulties, so odds are there's a video there that you can do. You can watch all of their videos for free on their site and create your own program, or you can pay for a calendar program that they've put together to get rid of the guesswork. I love their videos, I use at least one of them almost every day.