How long will it take me to get ripped if I follow this diet plan+workout?

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Question by Adad: How long will it take me to get ripped if I follow this diet plan+workout?
I will do a 2-3 hour workout 7 times a week with compound+isolation exercises, here’s my diet: 600kcal breakfast,no lunch, dinner-2 protein shakes,2protein bars,500 kcals of normal dinner, how long will it take to get ripped?

Best answer:

Answer by Remy
Your never gonna get ripped that way. Im not trying to flame, but that is a horrible diet, and your definetly over-training. The 3 things to a great body is: EAT, TRAIN, REST. The most important being your diet and rest period. Those are the most crucial and all that hard work in the gym will count for nothing if they are not implemented.

You need to format a diet based around your Maintainance calories. First find your BMR:

BMR formula #1 (if you bf is high, use this one… you need an accurate bf reading)

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is…

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they’re horrible)

Total weight x bf in decimel form = total bf weight

Total weight – total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

6’4 275lbs at 14% bf… so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 – 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, this is a big guy tho)

BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )


Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication…

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like… you need to make sure every last calorie you take in isn’t an empty calorie… every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)…

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Avocado (my fav)
EVOO (extra virgin olive oil)
Fish Oil

You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime… Beefs should be eaten closer to bed time and usually falls between the last and second to last meal


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev “Secret of the Pro’s” on Nutrition

You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc…. there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it… some people are carb sensetive, some are not… you’ll have to find out yourself

MICROCALIBRATION – Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience….

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