This may shock some of you, but my advice to physique competitors after a contest is to get fat again. I wish I could tell you that you could stay shredded all year, but you can’t. Your priority must be regaining body fat to healthy levels before trying to find…
Our online coaching clients don’t rely on supplements.
There are no nutrition ‘hacks’ to achieve physique transformation. The only ‘shortcut’ is setting things up correctly in the first place.
And when you understand the underlying principles, you will no longer find yourself frustrated by plateaus because you’ll know your way through them.
NUTRITION SETUP GUIDES
Start with my free book and 7-lesson email course on mastering nutrition setup.
Alternatively, read through the nutrition setup guide series on the site starting here. Then finish your nutrition setup with these guides:
- 🧮 The Macro Calculator
- 👨🍳 How to Count Macros and Make Meals Out of Them
- 🤔 Should I Bulk, Cut, or Recomp?
- 📈 How to Track Your Progress
- 🤳 Body-Fat Percentage Pictures
NUTRITION ADJUSTMENT GUIDES
Unskilled dieters are forever losing and gaining the same 10 lbs. Unskilled gainers are forever gaining and losing the same. Learn how to adjust things correctly, and you will avoid this trap.
- 🤨 Why Calorie and Macro Adjustments Are Needed
- 📊 How Cut and Bulk Cycles Should Look
- 🪄 How to Assess and Correct Your Initial Calorie Calculations
- 💧 Why We Experience Fluctuations in Weight and Appearance
- ✋ How Well-executed Mid-diet Adjustments Can Save You Years
- 📉 How to Adjust Calories and Macros as You Diet
- 📈 How to Adjust Calories and Macros as You Bulk
- 🤦🏻♂️ Don't Use A Calorie Calculator When You Transition Between Bulking and Cutting
- ⚖️ How to Find Maintenance Calories After Dieting (or Bulking)
- 🍔 How to Find Calorie Maintenance After a Bodybuilding Contest
- 🦧 How to Cut After Bulking (Coming soon)
- 🦒 How to Bulk After Cutting (Coming soon)
- 🍔 How to Bulk Up Without Getting Fat
- 🤤 How to Use Diet Breaks
Alternatively, consider purchasing my book: The Diet Adjustments Manual 📙
OTHER POPULAR NUTRITION GUIDES
- 😅 What to Do Before You Count Calories and Macros
- 🏠 How to Manage Your Food Environment
- 😡 How to Avoid Protein Powder Scams
- 🍺 How to Drink Alcohol and Not Screw Up Your Diet
- 🥑 How to Test if Keto Is Right for You
- 💊 Training 'Fasted'? Take Whey Protein, Not BCAAs
- 🩳 The Leangains Macro Calculator & Meal Timing Guide
↓ BROWSE ALL ↓
Turkesterone! The same muscle-building benefits of anabolic steroids, but without the side effects or legal consequences of taking them? — Sounds a bit too good to be true. But is it? Absolutely. 🤣 What Is Turkesterone? Turkesterone is a type of phytoecdysteroid. These are compounds that plants use to defend…
A recent meta-analysis looked at all the studies assessing the acute impact of citrulline malate supplementation on strength endurance. Compared to placebo, it appears that supplementing with 6-8 g of Cit.Mal., preferably in a 2:1 ratio, about an hour before exercise, delays fatigue and enhances strength performance.
Experience tells me that most people don’t know how to use a calorie and macro calculator. People get in their heads that they can calculate their macros, and if they adhere for long enough, they’ll get shredded (or jacked, if you’re bulking). But unfortunately, macro calculators don’t work like that….
In the Nutrition Setup Guide, I talked about using body-fat percentage to guide your decisions on when to cut, bulk, and chase recomp (simultaneous muscle gain and fat loss) phases. But as I firmly stated, ALL the body-fat measurement methods we have available have horrible inaccuracies on an individual level,…
The 2020 version of The RippedBody Nutrition Setup Guide is finally here. It combines an ebook, macro calculator, and 7-day email course guiding people through all the ways people commonly screw it up. Think of it as the less-advanced cousin of The Muscle and Strength Nutrition Pyramid book. The original…
This article focuses on the extra nutritional considerations for vegan readers looking to minimize any performance and muscle gain compromises. There are three key areas: protein quality and quantity, fat intake, and the supplementation that may be necessary. In late 2019 I wrote an article titled “Debunking ‘The Game Changers’…
‘The Game Changers’ documentary is little more than a cleverly-disguised attempt to scare people into being vegan with false health and performance claims. Netflix benefits their view count from the outrage; the backers (James Cameron, among them) benefit financially from their vegan product investments. There are plenty of legitimate reasons…
This calculator is built on the back of 9 years of experience coaching people online, full time. They’re based on the recommendations in my book, The Muscle and Strength Nutrition Pyramid, which is a 290-page, fully-referenced guide for powerlifters and physique athletes. But if you think you wondering whether the…
Here’s a little protein powder scam that few people know about: supplement manufacturers dumping cheap ingredients into their powders so that they can pass tests to claim a higher protein content than they truly have. Scandalous, right? Well, that’s the supplement industry for you. Here’s how it happens and what to…
On this episode of the Rippedbody Podcast, I interview James Krieger. James is a published scientist, author, speaker, fitness competitor, statistical wizard and the mind behind the immensely popular blog and membership site, Weightology.net. We discuss the different methods available for tracking body fat percentage [06:15], the two-component model used by…
“This is one of the most important articles I’ve ever written. Maybe the most important one in terms of getting this message across to practitioners.” – Alan Aragon It’s my pleasure and honor to share with you this guest article today by mentor and friend, legendary sports nutritionist and researcher, Alan…
I want to tell you about a powerful tool that often goes neglected among both fitness enthusiasts and people who are just beginning to diet. Imagine that you’re in the following situation: You come home from work. You’re exhausted. You’re hungry. You’ve had a long and stressful day and you just don’t…
[Last Updated: April 9th, 2020] Finding your body-fat percentage is an imprecise endeavor. The methods that we generally have available to measure it range from being ‘acceptably accurate’ to ‘very poor,’ and they are nearly all useless for tracking changes over time. – They’re all marketed as being really accurate of…
There is an absence of quality diet advice out there for people trying to bulk. ‘Eat more!’ lacks the detail and finesse to optimize things, ‘Calculate your macros, train hard’ – misses the fundamental point that as we progress, calorie and macronutrient needs change and adjustments are necessary to keep us progressing.
Lou Schuler is an award-winning fitness journalist and author. Alan Aragon is one of the world’s most influential figures in the modern movement towards evidence-based sports nutrition. They have the best part of 50 years of experience on the right side of this industry between them, and this is their first…
There is an idea out there that ‘golden’ macronutrient ratios exist that can transform a person’s physique. The idea was born in bodybuilding forums by people looking at someone else’s body transformation, asking their macro intake, then reverse engineering it to come up with a macro ratio that is assumed to be somehow special.
noun Disease where an individual (usually male) suffers deluded notions that the enormous amounts of weight gained due to purposeful overeating combined with weight training in the winter months is actually mostly muscle, that they can remove the ‘few pounds’ of fat gained with a quick cut in the spring, and…
I don’t use body-fat percentage as a measure of progress with clients. There is no way to accurately and consistently measure body-fat percentage that makes tracking it worthwhile, and it’s destructive to the assessment and decision-making process to try to do so. People get obsessed over this number as if…
It’s funny, nearly everyone that finishes up says the same thing. But really though other people’s diet habits shouldn’t concern you. Two meals, six meals, breakfast skipper or not, it really doesn’t matter as long as people are happy. Sometimes though you see that your friend has made a full-time job of…
Skip breakfast, eat big meals, train hard and heavy. These are the core principles of Leangains – a style of diet and training system pioneered by Swedish nutritionist Martin Berkhan. There is a school of thought that it can be beneficial for nutrient partitioning (and therefore body composition changes) to…