Eating to get ripped: Best foods & sample meal plan to get lean fast

Eating to get ripped fast

Are you getting serious about your health & fitness and wondering what should you eat to get ripped and get lean muscles fast?

OR, if you have all sorts of these questions like…

What should be my perfect get ripped nutrition diet plan? What is the best shredded diet to get lean fast? How a perfect get jacked diet looks like? What are the best foods to eat to get lean? What are the best vegetables to get ripped?

…and much more (the questions have endless variation), then you are the best place on the planet!

One thing I have to admit: starting a rigorous exercise plan is clearly a key part of achieving your healthy lifestyle goals, but it’s important to remember that working out is only one part of the equation.

I mean, at least as important is a healthy diet, and a healthy diet doesn’t just mean cutting out on Friday night takeaway binges; you need to keep an eye on what you’re eating 24/4 – 365, if you are serious about getting shredded perfectly.

If you stick to every part of it, you’ll put yourself on the fast track to losing weight and will become leaner, but even if you just use it as guide to the kind of foods that you should be eating, it will still help you make huge changes.

So are you ready to learn how a perfect diet for getting ripped and get lean muscles fast looks like?

If you have no idea (which actually I think ;), then don’t forget to read below the whole post if you really want to lose those extra pounds of fat and get lean, ripped, jacked body.

Best dieting tips to get ripped & lean

Dieting tips to get ripped and lean

To perfect your getting-shredded diet,  you first need to understand the difference between eating for shredding and eating for general health i.e not only the two kinds of food but quantities of those foods also matter.

Also, you have to keep track of all the calories and macronutrients your body is taking to ensure that you are on track to grow muscle and reduce body fat. This can be achieved by following these steps.

Step 1: Cutting back your calories to lose fat

start with low calories to lose fat

Never forget this Universal fact: Whether you are cutting, bulking or trying to change your body composition your calorie intake is crucial.

Calories work by fulfilling 100% percent of your body energy needs. You get them from whatever you eat and burn them in different bodily functions and exercise movements.

When your body takes more calories than it needs, it is stored and preserved in your body as “fat” and when your body takes less than what you need, these stored fat reserves of the body are used as fuel.

So, in short, cutting their calories regularly is the most effective tool to lose your body fat.

Please, be cautious with cutting back calories!

While this cutting back of calories can speed up the process of losing fat temporarily, at the end of the day, you might end up losing your precious lean mass of muscles. 

According to fitness researchers, this way of cutting calories is best suited for professional individuals or athletes who have already less body fat to lose as compared to those that are beginning with more body fat and less lean mass of muscles.

But never forget that starving yourself by cutting back your calories too much can make the whole process more complicated and difficult and can very negatively affect your mood, appetite and energy levels.

Step 2: Choose your weight goal and balance out carbs, proteins, and fats

chose your weight goal and balance out macronutrients

Let’s say you are weighing 250lbs right now and want to reach 180lbs – the bodyweight you believe would give you a ripped look (or estimate the weight you think will give you lean muscles look).

  • 45 percent from protein, 
  • 35 percent from carbs
  •  20 percent from fat.

As for fat, keep it minimal to avoid getting your calories out of your control since a 1 gm of fat has twice the calories of a gram of protein or carbs), but make sure to not reduce them to so low levels where they start negatively impact hormones like testosterone. So, 0.4 gm per pound is a good start.

The Bottom line: 

For a 250-lb man who wants to be 180, his ratios of macro quantities are 180g protein, 180g carbs, and 72g fat. The last step is to figure out a list of foods that satisfy these numbers, and a meal plan to follow and satisfy these numbers for 24/7.

Furthermore, Please note that these numbers are just a rough estimate; these numbers can’t be applicable to everyone.

An Important note: 
Stick to your calorie goals for at least three weeks and reassess your progress. If you aren’t feeling or looking leaner, try cutting calories a little less. And if you are starving and having trouble sticking to your diet, consider increasing your calories a little.

Step 3: Eat A lot of protein

Eat a lot of protein for getting shredded

Eating sufficient protein is crucial for your overall fitness goals whether you are looking to lose weight or gain muscle. This a, in fact, a key nutrient for building, repairing, and preservation of your lean body tissues i.e your lean body mass.

Protein is also our best friend in case of your calorie deficit bodies because it is a protein that preserves your lean muscle mass while losing body fat at the same time.

Additionally, many of the research studies have confirmed the fact that taking at least 25-30% of your calories from protein sources can reduce your frequent food cravings i.e appetite control thus making it dieter’s best buddy.

Best protein-rich foods include:

  • Chicken
  • Salmon
  • Cheese
  • pork, 
  • beef,
  • Turkey,
  • Legumes,
  • Nuts,
  • certain dairy products like Greek yogurt.

Step 4: Eat only healthy fats and consume them in moderation

eat only healthy fats to get ripped fast

It’s generally understood that eating fats will make you fat. This is factually not true unless too much of your calories come from it.

Also, it is the fat that is stored in your body as compared to other macros but limited research does suggest that some individuals might be more prone to changes in their body composition from fat intake than others.

So this is not always the case with everyone. Since fat is calorically dense, unless you are following a specific, high-fat diet like keto, keeping your total fat consumption in check could be crucial to help you control your calories and your fat loss efforts

Moreover, your choice of fat matters too. Research studies are suggesting that healthier, unsaturated fats are less likely to be stored as fat compared to saturated fats. 

Last but not least, Including some healthy fats is also thought to be appetizing and satisfying. So aim to keep healthy fats at least 20 to 30% of your total calories.

Step 5: Try out carb cycling

Try out carb recycling for getting shredded fast

It’s another misconception that carbs are only responsible for weight gain. The reality is if you are really hitting the gym hard, you could actually be better off consuming an adequate amount of carbs.

This can be done through a little trick called ‘carb cycling’ which can save you from going low carb.

I am sure you need more explanation regarding this. 

What is Carb cycling?

 “It is the process of timing your carbohydrate and calorie intake around when your body needs it most – when you are working out, on high output days, and when you are generally more active. 

In theoretical terms, this would help in the effective and efficient utilization of extra carbs in your energy needs and intensive workouts while minimizing your chances of getting your carbs stored as fat.

Other potential benefits of Carb cycling are:

  • Protection of your lean muscle tissues by strategically refilling your carbs stores on days when your carbs requirement is high e.g high-intensity workout days. This can also indirectly supplement your appetite-controlling efforts for later times.
  • Utilization of fat stores when carbs are limited, thus helping you melt fat in a calorie deficit and preserving lean mass too.

Step 6: Try out portion controlling

portion controlling for getting shredded

You have to agree with me when I say….

Even if you are carefully and precisely cooking all your meals by yourself, it would be an uphill task to figure out more accurate portion control unless you are weighing your own food regularly bit by bit.

The truth is every calorie in your each food matters. When you don’t weigh your food and keep adding with rough estimates of a cup, those extra calories are bound to swell up.

To support this argument, in some research studies, it was clearly found that people, on average, add up an extra 20% of calories by not accurately estimating or weighing their food portions.

How to prevent this problem?

It is advised to invest some money in buying a food scale and invest some time in learning what weights align with your portion and calorie goals and make sure they are perfectly accurate when preparing your own meals.

Here are some examples:

1. 3 ounces of brown rice = 98 calories, 

  • 2g protein, 
  • 19.5g carbs,
  •  0.7g fat

2. 4 ounces of brown rice = 127 calories, 

  • 2.6g protein, 
  • 26g carbs, 
  • 1g fat

3. 4 ounces of sweet potato = 97 calories,

  •  1.7g protein, 
  • 22g carbs, 
  • 0g fat

4. 6 ounces of sweet potato = 146 calories,

  •  4g protein,
  •  39g carbs, 
  • 0g fat

5. 4 ounces of salmon = 161 calories, 

  • 22g protein, 
  • 7g fat

6. 4.5 ounces of salmon = 181 calories, 

  • 25g protein, 
  • 8g fat

7. 4 ounces of chicken = 136 calories, 

  • 25g protein, 
  • 2g fat

8. 6 ounces of chicken = 170 calories, 

  • 38g protein, 
  • 3g fat

Other important tips for portion control

To supplement your portion control efforts, you can make your diet intake more systematic and strategic. i.e try eating at the same time each day to make a routine to follow overall.

This will minimize the effect of any other variables and keep your temptations and appetites at bay and yields the best results for the portion control routine.

Get-shredded sample meal plans

sample meal plan for getting shredded

As you reduce the number of calories you eat your body starts to burn fat for energy. But calorie cutting can make you lose muscle – so don’t overdo it. 

The secret to getting ripped fast: cutting calories from carbs and eat more protein. This protects your muscles from wearing off.

However, you need to exercise one caution; Don’t try cutting your calories too much. When you do this, your body thinks it’s starving so it starts to conserve and store them, which reduces the rate at which you burn body fat.

Below I am putting up a sample meal plan that will help you in getting through a getting-ripped stage and fulfill your purpose of both losing fat and gaining muscle.


  • 4 egg whites ( fried or omelet),
  •  whole-grain bread (2 slices), 
  • oats (50g), 
  • 1 cup milk

Morning Snack

  • Hummus on oatcakes 
  • 2 apples


  • Turkey (150g), 
  • Swiss cheese 
  •  salad on whole grain bread

Afternoon Snack

  • Protein shake, 
  • 2 pieces of citrus fruits,
  • 1 cup of black coffee


  • Stir-fried chicken (150g)
  •  broccoli (1 cup)
  • brown rice (1 cup)

Night snack

All-bran muffin or carrot cake

Important note:  The above meal plan is cited as a sample. It’s not the same for everyone since everyone has different preferences for food choices and also everyone might be at different levels of their fitness journey.

Best foods to get ripped & get lean

Best foods to get ripped and lean

The following are the best foods to eat to get lean muscles and body in addition to your normal shredding diet plan.

Best Protein sources

Best protein sources
  • 97% lean ground beef
  • Bison 
  • Fish
  • Flank, sirloin, or round beef, trimmed of fat
  • Greek yogurt (like Oikos Triple Zero)
  • Pork tenderloin
  • Shrimp
  • Skinless chicken breast
  • Turkey breast
  • Whole eggs

*A palm-size serving of most meat has about 25g of protein, but check food labels whenever possible.

Best Healthy Carbs sources

Best Healthy carbs sources
  • Apples
  • Bananas
  • Beets
  • Berries
  • Oats
  • Oranges
  • Pears
  • Potatoes
  • Rice
  • Sweet Potatoes
  • Whole grains (such as quinoa, faro, millet, and spelt)

*A fist-size portion of rice or potatoes has about 40g of carbs.

Best Vegetables to get ripped

Best vegetables to get ripped
  • Broccoli 
  • Brussels sprouts
  • Cauliflower
  • Kale
  • Mixed greens 
  • Red peppers 
  • Spinach 
  • Squash
  • Zucchini

Healthy Fats sources to get ripped

Best healthy fat sources to get ripped
  • Avocados 
  • Coconut oil (virgin)
  • Nuts
  • Olive oil (extra virgin)
  • Seeds

*A tablespoon of oil has about 15g of fat.

Healthy Condiments

Healthy condiments to get ripped
  • Apple-cider vinegar
  • Balsamic vinegar
  • Herbs
  • Hot sauce
  • Spices

Healthy Spices

Healthy spices to get ripped
  • Fresh or powdered garlic and/or onion
  • Minced peppers (jalapeño or habanero) for proteins or salads
  • Cumin or cayenne pepper
  • Cinnamon on morning meals like oatmeal 
  • Cinnamon, nutmeg, or cloves in protein shakes 
  • Za’atar, herbes de Provence, Italian seasoning, Creole seasoning, or Chinese five-spice powder
  • Fresh cilantro for vegetable-based entrees

Healthy Sauces

healthy sauces to get ripped fast
  • Hot sauces (Tabasco, sriracha) and pastes (sambal oelek)
  • Lemon juice
  • Balsamic vinegar 
  • Fresh salsas with little/no added sugar
  • Low-sodium soy sauce

Other Best foods for building lean muscles

Best foods for building lean muscles

If I have missed anything above, then here is a brief list of best foods to get your those perfectly lean body muscles and shed extra pounds of fat.

  • Eggs
  • Salmon
  • Breast
  • Greek Yogurt
  • lean beaf
  • Soyabeans
  • Shrimp
  • Tilapia
  • Beans
  • Protein Powders
  • Quinoa
  • Scallops
  • Chickpeas
  • Buckwheat
  • Tofu
  • Milk
  • Almond
  • Brown Rice

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