Having a lean and ripped physique is considered as one (but not always) of the indicators of fitness and good health. This is evidenced by healthy muscles and reduced body fat, which suggest that a person is physically active and equipped with knowledge about nutrition.
While workout or training at home, at the gym, or somewhere else boosts a person’s health through physical activity, gaining mass and reducing excess body fat can be achieved in the kitchen. This means that no matter how long one stays in the gym for workout, he will not be able to achieve his desired ripped body if his nutrition is improper.
The following are the recipes one can utilize in order to have a lean and ripped physique.
Carbohydrate reduction and protein maintenance serve as key to achieving a ripped body, as per Get Loss. As per the publication, the sample plan includes four egg whites, two whole eggs, one cup of cereal, and one cup of low fat milk for breakfast; a scoop or whey protein, a tablespoon of peanut butter, and a banana for snack 1; two slices of whole-wheat bread, a can of tuna, and a tablespoon of fat free mayonnaise for lunch; three hard boiled eggs, 1/4 cup of oatmeal, fresh spinach, and two tablespoons of olive oil for snack 2; green beans, a cup of brown rice, and tilapia for dinner; and a scoop of casein protein as night-time snack.
According to Men’s Health UK, getting a ripped body is a product of eating natural food choices, not mentioning any specific dish that leads to a lean body. As per the publication, a person has to eat four egg whites (omelette, fried, or scrambled), two slices of wholegrain bread, 50 grams oats, and milk for breakfast; hoummus on oatcakes and two apples for snacks; turkey, Swiss cheese, and salad for lunch; protein shake, two pieces of citrus fruits, and black coffee for the second snack; chicken, a cup of broccoli, and a cup of brown rice for dinner; and protein shake and frozen yoghurt for the final snack.
The publication also included a meal plan that aims to gain muscle. The plan includes three whole eggs, two egg whites, grilled bacon, tomato, two bagels, and fruit juice for breakfast; a banana and cottage cheese for snack 1; baked potato, cheese, tuna, and protein shake for lunch; wholegrain bagel, cottage cheese, protein shake, and smoked salmon for snack 2; protein shake and chicken (or beef) fajitas for dinner; and carrot cake for snack 3.
Proper intake of macronutrients carbohydrates, proteins, and fats is the emphasis of the diet plan in Body Building. As per the publication, the person has to reduce consumption of processed carbohydrates, maintain a gluten-free diet, and eliminate artificial ingredients to have a lean and ripped body.
For women, the plan includes tea; pancakes, muffins, and waffles for meal 1; apple, raw almonds, a scoop of protein powder, and unsweetened almond milk or water for meal 2; lean protein like meat, 1/2 cup of complex carbohydrates, 1 to 2 cups of vegetables, and 1 to 2 tablespoon of healthy fats for meal 3; another scoop of workout powder and 2 fat burner capsules as pre-workout intake; another scoop of protein powder, coconut water, and unsweetened almond milk or water as post-workout intake; and lean protein, 1 to 2 cups of vegetables, and 1 to 2 tablespoon of healthy fat for meal 4. The same list applies for men, but the amount of servings are higher.
Along with the aforementioned recipes, it is vital to keep in mind that getting a ripped body cannot be done overnight. One should incorporate consistent training, proper nutrition, and adequate rest and sleep, along with determination and hard work to hit his goals.