Bodybuilding Diet Plan To Get Ripped


Bodybuilding Diet Plan To Get Ripped – To get ripped as quickly as possible, you could rely on supplements to speed up the fat burning process. One of the best ways of doing this is to consume specific fat burning supplements when you are following a well-designed bodybuilding diet plan. The following diet plan should result in you reaching your goals in a relatively short period of time, allowing you to stay ripped throughout the year.


Kick start your bodybuilding diet with this FREE 7 day lean muscle building diet plan designed to get ripped results.

When your goal is to get ripped you need to follow a high protein lean muscle building diet plan.  This bodybuilding diet can help you build lean muscle and get ripped faster.  A muscle building diet requires a menu plan that is high in protein while also being packed with essential bodybuilding diet nutrients for building lean muscle.

Lean Muscle Meal Plan
1 cup of oats soaked in
2 scoops (40g) of Vitalstrength Ripped Protein
mixed with 250ml skim milk,
1 handful of berries,
1 tbsp slivered almonds
2 boiled eggs,
1 apple
1 wholemeal wrap,
1 tin (185g) tuna in spring water, ¼ avocado,
4 slices tomato & cucumber, rocket,
1 tbsp low-fat mayo
2 scoops (40g) of Vitalstrength Ripped Protein
mixed with 250ml water
1 poached chicken breast (200g),
2 tsp Moroccan spice,
1 cup brown rice,
steamed broccoli
Lean Muscle Meal Plan
2 poached eggs,
2 slices multigrain toast,
½ cup oats (50g), milk
2 scoops (40g) of Vitalstrength Ripped Protein
mixed with 250ml water,
1 orange
Chicken breast (200g),
½ avocado,
1 cup spinach,
½ tomato,
1 cup cooked quinoa,
1 tsp lemon juice & olive oil
6 rice crackers
1 tbsp natural peanut butter (or almond spread)
1 salmon steak (200g), Asparagus,
1 cup cooked quinoa,
2 tbs low fat greek yoghurt,
1 tsp capers,
Squeeze of lemon
Lean Muscle Meal Plan
Ripped Muscle Smoothie:
1 banana,
1 tbsp yoghurt,
Handful of berries,
1 cup of skim milk,
2 scoops Vitalstrength Ripped Protein
2 tbsp Hummus on 2 Rice cakes, 1 appleFish or chicken (200g),
1 cup cooked brown rice,
1 cup green vegies
180g yoghurt,
5 brazil nuts
250-500g grilled steak, Steamed spinach,
1 cup cooked sweet potato,
1 grilled tomato
Lean Muscle Meal Plan
1 cup muesli,
1 cup milk,
1 banana sliced,
1 tbsp LSA
200g natural/greek yoghurt with 1 tbsp chia seeds,
1 scoop Vitalstrength Ripped Protein
1 small can of chickpeas, 1 tin of salmon (185g),
mixed salad (avocado, tomato, lettuce)
1 tbsp pine nuts
Drizzle of lemon juice and olive oil
Egg wrap: 2 eggs scrambled,
1 wholemeal wrap, salt & pepper
Stir-fried tofu,
1 cup mixed vegies,
1 tsp ginger,
1 tsp garlic and tamari sauce,
1 cooked cooked brown rice
Lean Muscle Meal Plan
Oats – 1 cup or Quinoa – 1 cup soaked in
2 scoops (40g) of Vitalstrength Ripped Protein
mixed with 250ml skim milk,
1 sliced banana and berries.
30 Raw Mixed Nuts,
2 dates
Chicken or fish (200g),
1 large cooked sweet potato,
1 cup green veggies
Mixed Veggie Sticks,
2 tbsp hummus
Grilled white fish (250g),
1 cup sweet potato,
mixed salad (avocado, tomato, lettuce)
Lean Muscle Meal Plan
6 egg whites,
1 yolk (scrambled, or omelette)
2 slices wholegrain bread,
½ cup oats (50g),
100g low-fat cottage cheese
4 x Ryvita Crackers
2 x salmon and avocado sushi rolls
1 apple
Green smoothie: ½ cup almond milk,
2 tbsp natural yoghurt, 2 scoops Vitalstrength Ripped Protein,
4 strawberries,
1 banana,
1 handful spinach.
1-2 cups wholemeal pasta,
5 cherry tomatoes, basil, mushroom, feta
Lean Muscle Meal Plan
Lean Muscle pancakes:
1 Cup Oats,
5 Egg Whites,
2 Whole Eggs,
2 Scoops Vitalstrength Ripped Protein,
Dash Cinnamon,
2 tbsp Coconut Oil,
1 Cup Berries
10-15 almonds,
1 cup grapes
Deli roast beef (100g),
2 slices of wholemeal bread,
1 slice low fat cheese,
mixed salad (avocado, tomato, lettuce),
1 tbsp low-fat mayo
2 cups plain popcorn½ roast chicken,
5 baby potatoes,
mixed salad (avocado, tomato, lettuce)
tsp lemon & olive oil

 Lean muscle building diet plan tip:  For best results from your lean muscle bodybuilding diet, stick to this lean muscle building diet plan for the next 7 days and then mix it up in the following weeks by choosing a different lean muscle diet breakfast, lunch, snack and dinner option each day.

In addition to following this muscle building diet plan make sure you drink at least 2 litres of water per day and smash a Vitalstrength Ripped Protein shake after every workout to help build lean muscle faster.  This lean muscle diet plan is designed to be combined with a lean muscle training program which will accelerate your muscle building gains.  So if you want to get lean and ripped print this lean muscle building diet plan now and start seeing bodybuilding results!.

The Clutch Diet: Get Ripped, Get Healthy

Not all nutrition plans are created equal. Follow these Clutch diet guidelines and you’ll see great results in no time. Get lean, get healthy, get Clutch!

The Clutch Diet: Get Ripped, Get Healthy

Most of us work hard in the gym to achieve the goals of feeling and looking better. But no matter how hard you work in the gym, you won’t see the results you want unless you get your nutrition on track.

The Clutch diet program is easy to follow. Just select foods from the approved food list and follow these simple rules. In a few weeks, you’ll be able to see and feel the incredible results.

Let’s get Clutch!



Let’s face the facts: More than half of our body is made up of water. Not diet soda, not sugary sports drinks, not beverages filled with artificial ingredients—just pure, miraculous water.

People spend hundreds or even thousands of dollars on surgeries and procedures to lose weight, look younger, and fight fatigue. But guess what? Plain old water, arguably the most essential nutrient, helps to provide cell structure, regulates temperature, and assists with the transportation of oxygen and nutrients throughout the body. I mean, if that’s not Clutch, we don’t know what is.




Non-organic meats and eggs are mass-produced from animals that have been jacked up on antibiotics, growth hormones, steroids, and chemical pesticides. There are no long-term studies on the effects these antibiotics and hormones might have on the human body. Therefore, we recommend organic.

Also, when you’re Clutch, processed meat is out. This means no bologna, deli lunchmeats, nitrate-filled bacon, or sausage going into your body. It’s also best to cut pork from your diet.



Sugar, alcohol, processed food, stress, medication, and environmental pollutants can all have harmful health effects. Those same substances can compromise hormones responsible for building lean muscle and burning fat. So you can pump all you want, but those substances will stand in the way of reaching you goals.


Drinking one tablespoon of 100-percent organic lemon juice mixed in a cup of hot water can work wonders for the body. Lemon juice is an excellent source of vitamin C, a powerful antioxidant that may help you ward off the common cold. Additionally, lemons contain pectin—a water-soluble fiber that can help lower cholesterol levels—and high levels of potassium, which may reduce your risk for cardiovascular disease and high blood pressure.



At Clutch, adrenal health is one of our primary initiatives, because your adrenal glands can be your best friend or your worst enemy.

When your body encounters stress, the adrenal glands release cortisol and other hormones to help you deal with your surroundings. We’re guessing you encounter tons of stress during your daily life. The last thing you need is to jackhammer your adrenal glands with stimulants all day on top of that other stress. That short-term boost from stimulants can lead to long-term adrenal fatigue, much as a cup of coffee with sugar gives you a momentary lift, only to be followed by an energy crash. It’s a fast track to a dead end.



Clutch workouts take sustained focus and energy, not a momentary lift. We suggest that you limit your caffeine intake to two cups of coffee per day. No other stimulants are necessary.



Peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, pears, grapes, spinach, lettuce, and potatoes could have shocking levels of pesticide residues on and in them. That’s why they get called “the dirty dozen.”fruits and vegetables


Pesticides may play a role in numerous diseases. Even if you wash your fruits and veggies, they still have a pesticide residue. So what are we to do? If we had it our way, we would all be eating organic everything all the time. However, we also realize that eating that way isn’t financially realistic for everyone. That being said, we recommend buying all organic meats and “dirty dozen” fruits and vegetables.



Generally less expensive than their wild-caught counterparts, farm-raised salmon has become a staple in chain grocery stores nationwide. Almost all the salmon Americans eat are farm-raised. These fish are fed fish meal that can be polluted with toxic PCB chemicals, live in toxic sewage overflow flushed out to sea, and are infused with antibiotics to combat unsanitary conditions. Some salmon are raised on farms that use more sustainable methods, but the reality is, thanks to lax packaging requirements from the U.S. FDA, you can’t tell from the packaging.

If you want to be clutch, don’t eat farm-raised fish. Fish are supposed to be caught wild in the ocean, not man-made in some tank or polluted, overcrowded, offshore cage.



The “fat-free” and “low-fat” craze is for total suckers, and you, my friend, are no sucker. Check the label of any fat-free food and you will see double the sugar of the regular-fat product. The other tricky method food manufacturers use is to load their fat-free products with so much artificial crap that your body can’t break anything down.


Unfortunately, fat has gotten a bum rap. But when we say “fat,” we’re not talking the Double-Quarter-Pounder-With-Cheese kind of trans-fat; we’re talking monounsaturated fats, including our favorite: coconut oil. Monounsaturated fats help to lower cholesterol levels. What’s more, studies have demonstrated a strong relationship between monounsaturated fat intake levels and testosterone levels, the hormone responsible for building muscle mass.

You need to eat fat in order to lose fat and build muscle. So throw those “fat-free” counterfeit health foods in the trash and eat 1-2 tablespoons of coconut, olive, almond, walnut, or pumpkin seed oil at every meal.



At Clutch, we don’t cut carbs. Carbs are important for your brain and your body, and you can’t train Clutch-style without adequate energy. Skinny and stupid may play well in some circumstances—not going to name any names—but Team Clutch isn’t down with either of these adjectives.

Because we were built for survival, your body will store nutrients when it’s deprived of them. So, if you cut carbs and then decide to start eating them again, you’re going to balloon up like the Stay Puft Marshmallow Man.

That being said, implement the following three rules for carbohydrates and you’ll get the body you want without any deprivation.


By “processed,” we mean anything that’s made with more than one ingredient. The majority of Americans favor carbohydrates that contain preservatives, fillers, and additives that are toxic to your body. To make things worse, fat cells are the body’s favorite place to store carbs. The real truth is that carbohydrates don’t make you fat, processed carbohydrates do.


Gluten causes inflammation in the body. Inflammation slows muscle recovery, impedes digestion, and causes hormonal imbalances. Many argue that they don’t have an issue with gluten, but we beg to differ. Personally, we instruct all of our clients to cut gluten from their diet; but at a minimum, anyone experiencing symptoms of gastric distress, such as bloating, should try eliminating this wheat protein.

We suggest eating 3-5 servings (20 g) of gluten-free complex carbohydrates per day. Try to consume the majority of your grain-based carbohydrates before 4 p.m.


Artificial sweeteners, colors, and fillers aren’t recognizable to your body. Many of these ingredients have been banned in other countries, and we believe that non-natural ingredients are terrible for your body. We don’t use them. We don’t buy them. We think they should be outlawed.

Eliminate everything out of your diet that’s made with artificial colors, flavors, or sweeteners. For calorie-free sweetness, use Stevia.

Eat to Get Ripped

Your ripped-body diet plan should include three to six meals a day. The International Society of Sports Nutrition recommends spacing your protein intake throughout the day, eating about every three hours. And keep in mind that you should consume a high-protein meal before a strength-training session to maximize muscle growth, according to the JISSN review.

When restricting calories, make the most nutritious food choices to ensure you’re meeting your body’s vitamin and mineral needs. A healthy, get-ripped diet should include lean sources of protein such as poultry, fish, egg whites and tofu. You should also aim to incorporate fruits and vegetables, whole grains and low-fat dairy.


Make protein the center of each meal to ensure you’re getting enough.

Sample Meal Plan


  • Six-egg-white omelet filled with 1/2 cup of spinach cooked in 1 teaspoon of oil
  • One serving of nonfat yogurt


  • 6 ounces of grilled tuna on top of 3 cups of mixed greens with balsamic vinegar and 2 teaspoons of olive oil
  • Small apple
  • 1 cup of brown rice

High-protein pre-workout meal:

  • 6 ounces grilled chicken breast
  • 1 cup of cherry tomatoes, peppers and mushrooms served kebab style
  • 1 cup of nonfat milk


  • 6 ounces of roasted turkey breast
  • 2 cups of broccoli sautéed in 1 teaspoon of oil
  • 1 cup of a baked sweet potato

This meal plan contains 1,780 calories and 196 grams of protein.

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