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†“ 

How to Cut Weight for a Powerlifting Competition (Without a Caloric Deficit)

If you’re a fan of boxing or MMA, you may have wondered how professional fighters can walk around in the ring some 15โ€“20 lbs heavier than they weighed in the day before. The answer, for the most part, involves an extreme level of water manipulation. Professional fighters with a 24-hour…

Bulk vs Cut - The Definitive Guide

Should I Bulk vs Cut (or Recomp)? The Definitive Guide

The “should I bulk or cut?” question is probably the most commonly asked among the fitness community. This is for a good reason โ€” the answer to this question depends on more than just your current body composition.

Metabolic Damage Isnโ€™t Real (But Relative Energy Deficiency Syndrome Is)

The term โ€˜energy availabilityโ€™ refers to whether or not you have adequate energy to maintain not only the energy demands of exercise or sport but also of normal physiological function. You can be at energy balance, maintaining a stable body mass, but be in a state of โ€˜relative energy deficiencyโ€™…

How to Systematically Test if Keto is Right for You

Keto is currently trendy, and I’m sick of answering questions about it. So, what does the science say about high-fat diets for people that lift like us? Here’s an excerpt on the topic from our Muscle and Strength Pyramid Nutrition book.

How to Hit Your Macros Exactly When You Fall Short

If you keep finding yourself frustratingly short of hitting one or two of your macros at the end of the day, this guide will teach you how to fix that. The implicit assumption I’m making is that you understand the benefits of focusing on macro targets, haveย calculated your macros, learned…

Protein Spiking

How to Avoid Protein Spiking Scams [Checklist + Examples]

Here’s a little protein powder scam that few people know about: supplement manufacturers dumping cheap ingredients into their powdersย 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…

BCAA vs Whey (or EAAs) โ€” Which Best Supports Muscle Growth?

Is it better to take Branched-chain amino acids (BCAAs) or whey protein when training fasted? Though the difference in outcome is likely small, it is exactly this kind of question that clients pay me to know and advise them on. If you do your weight training fasted (in the morning…

2017 Results – Success Explained In My Client’s Own Words

I’d like to share some of those longer-term client success stories today from the past year and I thank them for giving their permission to do so. In 2016 I started working with people for longer than a three month period. It has enabled me to get to know my…

A Guide to Finding Deep Meaning: Why My Clients Succeed

Do you know what I think when I see a guy who has a body carved out of granite like the guy above?ย That man has discipline.ย There is an immediate feeling of respect. Plenty of guys have muscle, but very few have the abs that they want. We are so desperate…

Keep It Simple – How to Not Fail Your New Year’s Resolution

I want you to imagine it is the end of March. In January you committed to taking care of yourself better. You dusted off your gym membership and spent the last three months hitting the gym every morning. But you have just quit like two-thirds of the other January returnees.…

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