11 Lessons On Getting Ripped
*THREAD*
*THREAD*
1. Appetite Control Is The Number One Skill
99% of people fail to lose weight not because of some hormonal problem.
It's not their thyroid.
Or growth hormone.
Or even low testosterone.
99% of the time, it's because they can't control their appetite.
And by the way...
99% of people fail to lose weight not because of some hormonal problem.
It's not their thyroid.
Or growth hormone.
Or even low testosterone.
99% of the time, it's because they can't control their appetite.
And by the way...
This is the EXACT same principle for 'hardgainers'.
Guys, you don't have some genetic issue, or some inherent problem with gaining muscle.
You just fail to get the right amount of food for your goals.
If you can control appetite, you can control the results.
Guys, you don't have some genetic issue, or some inherent problem with gaining muscle.
You just fail to get the right amount of food for your goals.
If you can control appetite, you can control the results.
2. Protein = The King Of Aesthetics
Whether your goal is to look like Steve Cook, or something more like Zac Effron in Baywatch, protein is your number one macro to address.
It will help you when packing on muscle.
It will help you to stay full when shredding.
Protein FIRST.
Whether your goal is to look like Steve Cook, or something more like Zac Effron in Baywatch, protein is your number one macro to address.
It will help you when packing on muscle.
It will help you to stay full when shredding.
Protein FIRST.
3. Micronutrient Density Makes The Diet Sustainable
We've all heard of guys who got lean on the 'McDonalds Diet'.
So whilst it is possible for some guys who are macro-obsessed, it's not sustainable because:
- Your health WILL suffer
- You'll feel like dogshite
You need:
We've all heard of guys who got lean on the 'McDonalds Diet'.
So whilst it is possible for some guys who are macro-obsessed, it's not sustainable because:
- Your health WILL suffer
- You'll feel like dogshite
You need:
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*Omega 3s
*Sodium/Potassium/Calcium/Magnesium
*Zinc
*Fructose
*The B Complex
*Stable blood sugar
*Good sleep/recovery
*High testosterone
And an absence of nutrient-destroying junk, in order to feel good over the long-run on a diet.
*Sodium/Potassium/Calcium/Magnesium
*Zinc
*Fructose
*The B Complex
*Stable blood sugar
*Good sleep/recovery
*High testosterone
And an absence of nutrient-destroying junk, in order to feel good over the long-run on a diet.
4. Weekly Meals Out ALSO Make Things Sustainable
At the same time as having your micros on point, you do also need to let loose occasionally.
It's a balancing act.
But notice the words 'weekly meals out'.
This is done on purpose, as this is something you should....
At the same time as having your micros on point, you do also need to let loose occasionally.
It's a balancing act.
But notice the words 'weekly meals out'.
This is done on purpose, as this is something you should....
A) Look forward to
B) Plan in advance, rather than be some spontaneous, out of control event
C) Enjoy with good people, but it's not a 'cheat day' where you binge on junk food - that's never productive
SOME fun is required, but you don't want it to get messy.
B) Plan in advance, rather than be some spontaneous, out of control event
C) Enjoy with good people, but it's not a 'cheat day' where you binge on junk food - that's never productive
SOME fun is required, but you don't want it to get messy.
5. The More Stressful Your Life Is, The More Preparation Is Required
The more 'moving parts' you have in your life, the more things tend to go wrong.
Even if you do normally eat a good diet.
Trust me:
Stuff ALWAYS goes wrong.
But the clients who have succeeded with me.....
The more 'moving parts' you have in your life, the more things tend to go wrong.
Even if you do normally eat a good diet.
Trust me:
Stuff ALWAYS goes wrong.
But the clients who have succeeded with me.....
Have been the guys who planned ahead. Every meal was planned out. Every potential problem was accounted for.
These guys weren't going to let family, work, or relationship issues stop them from eating the correct foods day in and day out.
These guys weren't going to let family, work, or relationship issues stop them from eating the correct foods day in and day out.
6. Organ Meats Are The True Superfoods
They have almost everything the human body needs for health purposes.
The only things you will want to address in addition to this, would be extra vitamin C, vitamin E, calcium, and fiber.
Organ meats should be considered a baseline.
They have almost everything the human body needs for health purposes.
The only things you will want to address in addition to this, would be extra vitamin C, vitamin E, calcium, and fiber.
Organ meats should be considered a baseline.
7. Potatoes & Fruit Fuel Muscle Growth
Not only do they fuel immediate performance (higher volume training, 'the pump' etc.)
But they also fuel post workout recovery (glycogen replenishment, CNS recovery etc.)
AND they're both nutrient dense, with a solid amount of satiation.
Not only do they fuel immediate performance (higher volume training, 'the pump' etc.)
But they also fuel post workout recovery (glycogen replenishment, CNS recovery etc.)
AND they're both nutrient dense, with a solid amount of satiation.
And if you want to look good when you're ripped, you'd better have a decent amount of muscle underneath!
Carbs, when well-timed, will certainly help with this.
Carbs, when well-timed, will certainly help with this.
8. Sweeteners Spike Insulin Levels
I've known several guys who have been lean, like me.
10-12% body fat.
But then they got their blood work done, and they were borderline pre-diabetic.
Why?
Constantly adding sweetener to everything, protein bars, etc.
Which leads nicely....
I've known several guys who have been lean, like me.
10-12% body fat.
But then they got their blood work done, and they were borderline pre-diabetic.
Why?
Constantly adding sweetener to everything, protein bars, etc.
Which leads nicely....
9. Protein Bars ARE NOT Healthy
There's nothing healthy about them.
They have a little protein in there, but they're:
A) Not satiating
B) Packed with either sugar or sweetener
C) Terrible for your long-term blood work and hormonal profile
Eat real food instead.
There's nothing healthy about them.
They have a little protein in there, but they're:
A) Not satiating
B) Packed with either sugar or sweetener
C) Terrible for your long-term blood work and hormonal profile
Eat real food instead.
10. Never Tell People Your Goals/Plans
Especially women.
They always have a way of objecting to your goal, whatever it is.
Bulking? "Don't get too big!"
Shredding? "Don't get too small!"
"We're worried about you!"
It's all BS, and crabs in a bucket.
If you want....
Especially women.
They always have a way of objecting to your goal, whatever it is.
Bulking? "Don't get too big!"
Shredding? "Don't get too small!"
"We're worried about you!"
It's all BS, and crabs in a bucket.
If you want....
Maximum success with your goals with minimum problems, keep your mouth shut at all times.
Let your results speak for themselves.
Your goals are hard enough without other people trying to get in your head and cause further problems.
Let your results speak for themselves.
Your goals are hard enough without other people trying to get in your head and cause further problems.
11. Fatty Fish = King Of Testosterone Production
Most people simply don't eat enough fatty fish.
And this becomes especially obvious in guys who have been dieting for a long time - their test levels start to drop.
More salmon, mackerel and oysters will absolutely combat this.
Most people simply don't eat enough fatty fish.
And this becomes especially obvious in guys who have been dieting for a long time - their test levels start to drop.
More salmon, mackerel and oysters will absolutely combat this.
If you enjoyed this thread and found it valuable, you'll love my emails even more.
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Next week I'll be teaching you EXACTLY how to get to 30 pull ups, and also how to prevent cancer through your diet.
Check out the link below:
foreveralphablog.co.uk
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