Ripping down

  • guynbriefs

    Posts: 3

    Aug 30, 2011 11:23 PM GMT
    I have gone through the process of building muscle-mass and increasing size and now I am interested in "ripping down", (as some guys call it):
    Reducing body fat and improving my over-all appearance while maintaining the increase in muscle development.

    I went from the high 170's to 195 by working out and eating regularly and I feel I could shred-down to a lean 178-184.

    Any of you guys have routines or suggestions or recommendations for "Ripping down"?

    Any input would be appreciated!

    Thanks,

    Jay
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    Aug 31, 2011 1:50 AM GMT
    your diet....what you consume and how well you digest it
    get yourself a good vegetable and fruit juicer and start making nutrient rich juices to replace some meals
    drink plenty of water, in fact, drink only water
    eat fish
    eat only whole grain products
    no food with partially hydrogenated oils or added sugars (that shit is in almost everything).

    pay attention to your breathing, stretching and good posture....when you are doing it right you are relaxed and your muscles are leaner yet fuller and more striated. things like pilates, dance, yoga

    lower the weight and increase your range of motion and duration of rep....slow down and use controlled full movements.

    redesign your workout routine into something very different from what you are used to doing. do new activities and use new equipment like resistance bands,, pulleys. isometrics etc. ( go exercise in a public park at a gorilla gym ....and work out with the big boys).icon_smile.gif

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    Aug 31, 2011 1:56 AM GMT
    Increase your cardio..especially running outdoors and rowing two of the most effective for dropping body fat quickly (IMO).

    Diet is key though. In a matter of two weeks I saw a huge drop in fat and increased definition without any loss of muscle by following these three guidelines:

    1. No alcohol
    2. Limit your sugar (which means read labels because it is in everything...better yet try not to eat much if any processed foods).
    3. Don't eat any processed grains read: no bread, boxed cereal, tortillas, chips.

    Do eat:
    1. Whole grains especially quinoa, brown rice, and oatmeal
    2. Lots of veggies
    3. Lean meats (chicken, fish)

    Drink lots of water.

    Those guidelines really worked for me quickly. Amazing what a simple back to basics diet can do for you.
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    Aug 31, 2011 2:36 AM GMT
    MuchMoreThanMuscle said
    JoshTPDX said
    Diet is key though. In a matter of two weeks I saw a huge drop in fat and increased definition without any loss of muscle by following these three guidelines:


    You really can't lose a significant amount of body fat in two week's time. The average fat loss for a sedentary person at a somewhat high end of body fat could lose about 3% in a month's time. This number goes down to around 1% if the person is fairly low in body fat but simply wants to get more ripped. But that is for a month's time.

    I think in your case, your diet changes and restrictions result in water loss and the appearance of leaner skin. Also the avoidance of grains can "thin" a person's skin too as some of these foods have an inflammatory effect on the body which can include the skin (i.e. bloat, etc.).
    ^on point

    I've got a photo shoot in two weeks (as both 2nd model, and photographer) and need to lose 10 lbs. However, I'm aware that it's water weight that needs to be lost. Realistically I can drop about 5 lbs of fat during that time, but it would take such a large drop in calories that it would make my face look sunk in and 10 years older...not a good thing...and Photoshop is only fun for a short while, so "fix it in PS" is not the answer I want.
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    Aug 31, 2011 5:34 AM GMT
    MMTM you are correct and more precise in your description what i should have said was I saw a huge reduction in the appearance of fat. I didn't measure pre post what my actual fat % was so I cant really make any claim as too how much actual fat was lost but i did achieve a much for cut or "ripped" look. Interesting about the inflamation piece...I am cooking from an anti-inflamation cookbook but didn't think about or connect how inflamation might produce an appearance of bloat or fat. Thanks MMTM!