Diet & Exercise Plan to Get Ripped

Building the Chest

The chest is a great place to get started when building bulk and strength. Start off with the bench press and try to do three sets of lifts every time. Lie down on a bench with the weight at shoulder height. Press the weight up until your elbows lock out. Return the weight to the starting position. Do 12 lifts, and after a 30-second break, lift the same amount 10 more times. When you conclude that set, do another set of 8 lifts. Do this four times per week.

Lie on an inclined bench and bend both of your knees up to 90 degrees. Lower your knees toward chest by using your abdominal muscles to pull them down. Raise your knees back to a 90-degree angle. Do this 15 times, take a 30-second break and then repeat the set. You can do this six times a week when you are trying to get ripped.

In order to get ripped and get into great shape, your body has to burn its fuel efficiently. That means you have to stop putting fatty foods and carbohydrates into your body on a regular basis. Instead of having red meat four or five times per week, cut it down to one portion per week. Eat white-meat chicken and fish instead. Make sure you eat at least two portions of fresh vegetables and one portion of fruit every day. Drink plenty of water and sports drinks. Cut out junk foods like cake, cookies, candy and other processed foods. The more efficient the fuel you put into your body, the sooner you will be able to build the kind of look you want. You should also not drink alcohol more than once a week. When you are trying to build your body up, you should try to stop drinking alcohol completely.

When you are trying to build your body up, you also have to consider factors like rest and sleep as well as your body's overall recovery from exercise. Ideally, most adults benefit from getting at least seven hours of sleep each night. If you don't have that opportunity, you should get at least six hours of sleep per night. If you are working out at least an hour per workout and you want to do more than one workout per day, you need at least six hours to allow your body to recover. However, if you are going to work out more than once a day, you should only do that once per week. You are not a superhero and the body can only take a limited amount of exercise per day and per week. This is especially true if you are pushing yourself hard in each of the workouts.