Nutrition Guides


My 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.


Start with my free book and 7-lesson email course on mastering nutrition setup.

The RippedBody Nutrition Setup Guide - Device Display

Alternatively, read through the nutrition setup guide series on the site starting here. Then finish your nutrition setup with these guides:

  1. ๐Ÿงฎ The Macro Calculator
  2. ๐Ÿ‘จโ€๐Ÿณ How To Count Macros and Make Meals Out of Them
  3. ๐Ÿค” Should I Bulk, Cut, or Recomp?
  4. ๐Ÿ“ˆ How To Track Body Measurements and Weight for Physique Progress
  5. ๐Ÿคณ Body-Fat Percentage Pictures


Once you have the foundations set, you will need to learn how to adjust things to keep progressing. Continue by reading these:

  1. ๐Ÿฅ— How To Adjust Macros As You Diet To Keep Progressing
  2. โš–๏ธ How To Find Maintenance After Dieting (or Bulking)
  3. ๐Ÿ” How To Bulk Up Without Getting Fat
  4. ๐Ÿคค The Art of the Diet Break

Alternatively, get The Diet Adjustments Manual ๐Ÿ“™


  1. ๐Ÿ˜… What To Do Before You Count Calories and Macros
  2. ๐Ÿ  How To Manage Your Food Environment
  3. ๐Ÿ˜ก How To Avoid Protein Powder Scams
  4. ๐Ÿบ How To Drink Alcohol and Not Screw Up Your Diet
  5. ๐Ÿฅ‘ How To Test if Keto Is Right for You
  6. ๐Ÿ’Š Training 'Fasted'? Take Whey Protein, Not BCAAs
  7. ๐Ÿฉณ The Leangains Macro Calculator & Meal Timing Guide

โ†“ BROWSE ALL โ†“ 

Is Citrulline Malate Supplementation Now Worth Considering?

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.

Am I Lean Enough To Bulk?

Am I Lean Enough To Bulk?

Q) Hi Andy, am I lean enough to bulk? A) This is something I help coaching clients decide on all the time. If youโ€™re past the point where youโ€™re achieving both muscle growth and fat loss at the same time, you need to choose between cutting and bulking. And if…

How Most People Use Macro Calculators Incorrectly

How Most People Use a Macro Calculator Incorrectly

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….

Won't That Break My Fast?

Won’t Eating That Break My Fast?!

Will a protein shake break my fast? Q) Hey, Iโ€™ve heard you recommend having a protein shake before my morning workout. Doesnโ€™t that break my fast? A) Iโ€™ve been skipping breakfast for the past 10 years. Many of my online coaching clients opt to do that as well. This is…

Does Creatine Cause Hair Loss?

Does Creatine Cause Hair Loss?

I’m no fan of supplements. I despise the sleaze of the supplement industry. However, as I said in my supplements for fat loss and muscle growth guide, of all those claiming to improve performance out there, creatine is one of only two with vast amounts of research showing benefits. But,…

What You Will Notice As You Cut

Things You Will Notice About Your Measurement and Weight Data As You Cut

You know that your macro calculations are just a start point, and you will need to adjust your diet to keep progressing. But what are you likely to see in your body measurement and scale weight progress tracking data? What’s normal? What signals that you’re doing something wrong? If you…

How I Stopped Stress Killing My Training Progress

The Importance of Managing Stress for Your Training

All forms of stress in your life dip into the same pool of what we will call (for simplicity’s sake) “adaptive reserves.” Essentially, your body has both a specific response to each specific stressor it encounters (for example, if you stress your muscles with weight training, they get bigger and…

A checklist for getting a better night's sleep

Advice For Getting A Better Night’s Sleep

I like to joke that Vitamin S is the most potent supplement any trainee can take. Sufficient sleep! Poor sleep when dieting will lead to muscle losses. Similarly, when bulking, insufficient sleep makes it harder to accrue muscle. This means more of the caloric surplus you eat will be stored…

A Visual Guide To Body-fat Percentage

Body-Fat Percentage Pictures โ€” Compare Your Body Fat Level

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 RippedBody Nutrition Setup Guide

What’s Changed in the 2020 Nutrition Setup Guide

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…

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