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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.


NUTRITION SETUP GUIDES

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

NUTRITION ADJUSTMENT GUIDES

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“™


OTHER POPULAR NUTRITION GUIDES

  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†“ 

What To Do Before You Start Counting Calories And Macros

It’s more than 50 years since we figured out how to put a man on the moon. And yet, with all our technological advancements since, we live in a world where 95% of people fail their diets. We fail because we attempt to oversimplify things by following stupid fad diets…

The Problem With Keto

Keto is trendy right now, in a way that the paleo diet was a few years ago, and many other diets before it. The problem is that when something trends, the algorithm’s reward extreme claims. The loudest voices rise to the top, muddying the waters for all…

The Problem With Genetic Testing

I had a friend tell me the other day that he can’t drink dairy. “I also learned I should lift with high reps because my body type isn’t suited to strength work, and I need to do HIIT cardio to optimize fat burn.” Oh boy, people rarely respond well to…

Should I Count ‘Net Carbs’ Or All Carbs?

In this article, I argue that for simplicity, people should count all carbs (including sugar alcohols) as 4 kcal per gram, and ignore the net carb concept. Only counting ‘net carbs’ is a mistake. If you google, “what are net carbs?” you currently get this pop up first: “The term…

Updated Bulking Guidelines

I’ve made changes to the rates I recommend people aim to gain weight at when bulking. This was sparked when I received a comment from a reader last week on theย Calorie and Macro Calculator, asking why the calculations there did not match what I have in myย How To Bulk Without…

Optimizing Vegan Diets for Performance and Muscle Growth

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’…

Thanksgiving & Christmas Eating Tips

For Thanksgiving (or Christmas), the main thing is that you don’t use it as an excuse to binge eat. I imagine you’ll eat a very good-sized meal and probably have a dessert too. At the high end, that’ll be something like 1500 kcal over your usual consumption for the day….

The Game Changers Debunked โ€” Netflix Puts Views Over Facts, Again

‘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…

The RippedBody Macro Calculator

The Macro Calculator

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…

Reverse Dieting โ€” The Diet Myth That Needs To Die

Reverse dieting โ€” the latest thing the fitness kids have decided to flex their orthorexia about. I thought this shit had died a few years ago, but alas, I’m getting a fair few questions about recently, so let me put this one to bed before explaining how to finish a…

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