ripped and big at the same time is not impossible like some of
us think. The adage is that if you're bulking, you can't cut at
the same time and get shredded but the truth is that it's certainly
achievable. You can gain muscle mass and keep your body fat levels
low at the same time. Within a short span of time like 3 months,
you can get ripped and big provided you adhere to a few guidelines.
Discover 4 ways how to get ripped and big in 3 months.
moderate cardio training
training is vital to burn fat and excess calories, this is one
of the ways you can get ripped. If your main goal is to lose weight,
performing regular cardio workouts should not pose a problem but
not when you're building muscle and getting big. If you overdo
cardio while on a muscle gaining routine, you will lose some muscle
mass. The key here is to do moderate cardio training and focus
more on resistance training like bodyweight exercises and weight
training. If you lift weights 3 times per week, do cardio only
twice per week on different days for about 20 minutes per session.
cardio, focus on high intensity interval training(HIIT) which
is basically a method of varying intensity levels, for example
if you use to run in the park, run fast for 1 minute, average
pace for 2 minutes and slow pace for 3 minutes without rest in
between. After 6 minutes are up, take a break for 2 minutes and
repeat for a total of 3-4 sessions and a total of only 18-24 minutes
of running. So if you perform HIIT twice per week, that's only
36-48 minutes of cardio.
lifting weights 3 times per week, you need to make the most out
of your workout. To get big, you need to focus on heavy weights
and compound exercises notably bench press, squats, deadlifts,
rows, military press. Dedicate more of your workout on compound
lifts and less on isolation exercises like bicep curls and triceps
extension. Lift weights heavy enough that allow you to perform
between 8-12 repeats and try to aim for 4-6 sets per exercise.
A workout schedule can include compound movements twice per week
and isolation exercises once per week.
5-6 small meals a day
get big, you need to increase your calories by eating more meals
but in smaller quantities not the typical 3 big meals a day. For
example if you weigh 170 pounds and you want to gain muscle mass,
use this calculation to determine how many calories you need to
consume on a daily basis. Simply multiply your weight by 17 calories,
so in the case of this 170 pound individual, he will need at least
2890 calories daily to bulk up. To maintain your existing weight,
just multiply your weight by 15 calories, so in this case, 2550
calories are needed for weight maintenance.
your protein needs, that will be 1 gram of protein per pound of
body weight, so in this case, 170 grams of protein are required
to bulk up. If you divide that number by 5 meals a day, that's
34 grams of protein per meal. Protein sources include whole eggs,
skinless chicken/turkey breast, lean beef, buffalo, fish like
tilapia and tuna, cottage cheese, greek yogurt, whey protein shakes.
your carbohydrates needs, you'll need about 300 grams per day.
Go for complex carbs and some of the best sources include wholegrain
oats, oat bran, quinoa, brown rice, sweet potatoes, yams and wholewheat
pasta. Don't forget your veggies like broccoli, green beans, asparagus
and spinach. You'll also need some healthy fats from extra virgin
olive oil, fish oil, nuts or flaxseed.
the bulk of your nutrition should rely primarily on whole foods,
there are times when weight gainers can be handy and convenient.
They can be used as meal replacement or post-workout as well.
Great weight gainers like Optimum Nutrition Pro Complex Gainer
are some of the best on the market as far as quality goes. With
one serving of Pro Complex, you get 650 calories, 60 grams of
protein, 85 grams of carbs, 24 vitamins and minerals, 5 grams
of dietary fiber and only 6 grams of sugar and 4 grams saturated
fats. It also contains a protein blend of whey, casein and egg.
You can take only half serving and still get 325 calories and
30 grams of protein.
During these 3 months, you'll need to be consistent, dedicated,
disciplined and above all patient and you'll get ripped and big
in 3 months. Best of luck.