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What To Eat To Become Lean And Ripped?

Updated on February 8, 2013

To Begin

Before we begin, this blog will only contain how to eat to achieve this style of body. There is also a great deal of training which is required to develop muscle conditioning and strength, however this will be covered in another blog soon. This blog is entirely to educate about how I personally develop my body using a diet which works for me.

Before we begin, I am no chef... I picked my cooking skills up along the way. I say cooking skills, but the dishes i prepare and suggest are for the nutritional intake and not the flavour. As funny as it may seem, I thought it might be worth explaining, these recipes will not blow your taste buds...

Remember this dietary advice is to lose that weight and bring down your fat percentage to develop a lean and ripped body.

Ripped Progression

Taken on 16/10/12.
Taken on 16/10/12.
Taken on 7/02/13.
Taken on 7/02/13.


Having a slight poggy stomach and no definition between being 15-17 years old, I never really had a great body, and as for my diet, I did not have a clue what I was putting into my body. It was not until i got into martial arts heavily that this all needed to change. I started losing the layer of fat, and started adding muscle and creating that definition. Do not get me wrong, I fell into dietary mistakes after mistakes and eventually learnt from them. I like to think that my current diet is the best, but I am sure this will also adapt and develop over time.

The two images displayed to the right, show myself and how I have progressed from being an undefined rounded character, to a more so lean and defined physique. Do not get me wrong, this is not amazing and I still have a long way to go. However, it is realistic, and is not one of them blogs who finds images across the Internet to use and talk about. This blog contains information about my diet and how it helps achieved this. I am proof.

What Do I Eat For Breakfast?

Breakfast is obviously the most important meal of the day. It will provide you with the energy you need to function effectively throughout the day. It is very traditional to eat cereals, oats and porridge for breakfast. Yes, they are packed with good quality carbohydrates which will release energy slowly throughout the day, but it will not fill you up. Instead it will leave you snacking and picking mid morning, hence tempting you to eat something which may not be healthy for you. My current breakfast will always consist of the following (I occasionally add some extra vegetables);

  • 3 Medium Eggs.
  • 75g (approximation) Diced Chicken. (Usually pre-cooked to save time)
  • Diced Spinach.
  • Diced Kale.
  • 4 Tablespoons Of Semi-Skimmed Milk.
  • Two Slices of Seven Seed Granary Bread.
  • One Banana.

All these are placed into one saucepan and effectively I make scrambled egg. However this type of scrambled egg is packed with protein, which is absolutely necessary for muscle development. Protein is much harder for the stomach to digest and absorb, therefore it will make you feel fuller for longer. This will mean that you will easily remain full until lunchtime, or even later. Kale and spinach are packed with super-nutrients and kale is even considered to be a super-vegetable. As well as this I also toast two slice of Hovis Seven Seed Granary Bread, as it is amazingly high in fibre, which aids digestion, and will give you the slow release carbohydrates to be able to have enough energy. I usually dice the two slices up and scatter across the scrambled egg combination. A picture of this combination is displayed just to the top right of this paragraph. However on this example, it appears I have also added some other vegetables including, carrots and broccoli, both packed with nutrients. For me, this is the best breakfast around. You may think it is time consuming but it only takes me 20 minutes each morning. I promise it is worth going to bed 20 minutes early the previous night to be able to treat your body to this! This will leave you not feeling hunger mid-morning and will definitively improve your senses, skin complexion and even your outlook on life.

Rating of this Breakfast

5 stars for The Protein Breakfast

What Do I Eat For Lunch?

Usually lunchtime is the most awkward mealtime, what with not having adequate time to prepare something which you know is really good for you. Personally, I am either at university or at work... Problematic, I know. However there are ideas which I can fully recommend for this time. The best idea, if you are rushed for time, is believe it or not a meal deal. In particular the Boots Meal Deal range. Their prices are highly subsided for the quality of food, just so you will walk into their store. The food is high quality (if chosen correctly) and the price is only £3.29... Amazing. I would highly recommend going for either a chicken wrap here, or the pasta mains. Stay away from the bread, especially that ghastly white stuff! Always choose something which contains some form of protein. You should be eating protein with every meal to keep your body in an anabolic state to support that lean muscle development. My personal re-occuring choices of the selection are as follow;

For main:

  • Chicken and Bacon Pasta.
  • BBQ Chicken Wrap. (Surprising the lowest fat content of all the wraps!)
  • Mini Bowl of Diced Fruit. (Only if I am not hunger at the time of lunch)

For Snack:

  • Mixed Berry Tracker Bar.
  • Fruit/Oat Combo with Natural Yogurt.

For Drink:

  • Naked Blue Machine / Green Machine. (Best Drink In The World!)
  • Bottle of Water.
  • Innocent Strawberry and Banana Smoothie.

The main usually provides me with the protein required. The snack with the carbohydrates for slow release energy and the fruit drink for the natural sugars to keep me going. Without the £3.29 price subsidization, the total would be nearing £8 for all this! Which I would certainly not pay for lunch, nearly everyday! If however, there is not a Boots or a Tesco or equivalent nearby. I would recommend making your own pasta and chicken dish, the night before. This will really help with topping up the carbohydrates and keep the body in an anabolic state using the protein.

What Do I Eat For Dinner?

Obviously at the main dinner time, you tend to be getting a little hungry again... At least I know I do. This is where I tend to go mad with vegetables. The picture to the right, shows my vegetables for one dinner time. This usually contains; (may not be shown in image as can vary, depending what I have in)

  • 10-12 Asparagus Heads.
  • 4-5 Cauliflower Florets.
  • 3-4 Chopped Carrots.
  • 3-4 Quartered Sprouts.

I try to incorporate more vegetables, but as we all know it can be challenging keeping them stocked, but they are the regular reappearances which I prepare.

With this, I usually add one of the following;

  • Tuna.
  • Salmon.
  • Haddock.
  • Chicken.
  • Beef.

Basically some form of meat, once again for my protein intake.

So that is my meal plan throughout the day. During the evening, the time when I usually workout to develop the lean muscle, I will have a post workout glass of semi-skimmed milk.

Extra Tips

  • Drink water throughout the day, have a glass by you at all times. It is key to keep the body hydrated. Muscles are 80% water, so make sure they are becoming saturated. You should be aiming to drink about 9, 8 ounce glasses of water per day.
  • If you do feel hungry, have an apple, banana, orange, just a piece of fruit. Being highly nutritional yet giving your stomach something to digest is key you keeping away from hunger until the next meal time.
  • Milk reacts with a chemical in your body called Renin which causes it to curdle while being digested, this is a very healthy way of beating hunger, as it does not take much milk to curdle to stop feeling the effects of hunger.
  • Remember, to get that lean body you must also work-out hard. Really condition those muscles. It will be worth it in the end, trust me.

Give It A Go!

I am a strong believer of this diet and I will continue to stick to it. I have seen huge personal changes in, not only my body but my mental capabilities and my outlook on life. I am no scientist or chef, but these foods seems to really help boost me towards my goals, yes there may be faster ways of getting there, but this works for me.

As you can tell by now, I do not use supplementary products, such as maxi-muscle or PHD, not because i do not believe what they do, but because everyone seems to be using them, and everyone is continuing using them. I like the sense of self fulfillment. The sense that, I can accomplish without scientifically engineered supplements. Hopefully you agree with me here.

Some of the ideas and nutritional advice used here, I have adapted from a well known Youtuber called Mike Chang. The video below, discusses new ideas and different pathways you may want to consider to make healthy food a little more tasteful, as some of my combinations can be a little bland. My personal plan does not always correspond with what he is saying, but it works for me, so I will stick to it.


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      6 years ago

      Welcome to HubPages, it looks like you're off to a great start! Good luck with you writing, you gave some great tips in this hub.


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