Thread: How d'ya get RIPPED in 14 days??!

It all depends on what you eat in those 2500 cals a day. If you have lots of breads, sugars or anything thats been heavily processed that will definitely keeps your bodyfat % in the double digits. So what's your diet?

if you could post your diet broken out into individual meals it will definitely help us see where changes could/should be made.

on aerobics days, I train an hour before eating

Meal #1, 4:45AM: 2 egg whites, 1 svg Bran Flakes or 1 svg Oats, 1/2 c skim milk, banana. Multivitamin, garlic geltab, glucosamine+chondroitin sulfate.

Meal #2, 7:45AM: Myoplex Deluxe MRP.

9AM: caffeine/ephedrine/aspirin

Meal #3, 10:45AM: 1 svg lowfat cottage cheese, apple.

Meal #4, 1:45PM: 6-8 oz portion of chicken, turkey, fish, or lean steak, svg of complex carbs (rice, pot, w/w pasta, etc.), 1 1/2 oz natural almonds.

2PM: c/e/a

Meal #5, 4:45PM: Myoplex Deluxe MRP

6PM: c/e/a

Meal #6, post-workout, around 7:30PM: 2 svgs Whey Protein, svg creatine, 1/2 tblsp each flaxseed and safflower oils.

Meal #7, 8:30PM: same as Meal #4. 25mg. DHEA, B-complex, extra Biotin, 50mg. Zinc, 250mg. Magnesium, 400mg. Calcium.

To bed by 10-10:30PM.

Water intake is 180-220 oz each day. No other drinks except, perhaps, coffee, tea, or an occassional diet soda.


Guesstimating about 2500 calories, 221g Protein (35%), 283g Carbs (46%), and 52g Fat (20%).......

Thanks, guys!

Try to stay around for a cut a 50-30-20 ratio of protein/carbs/fats
Thats will be good, you have too many carbs in their right now. Try to stay away from bananas too very high Glycemic. Try frozen strawberries. hope this helps.

Originally Posted by Flex_68

221g Protein (35%), 283g Carbs (46%), and 52g Fat (20%)

I would change these macros, try higher protein, less carbs and less fat.

example: 55p, 35c, 10f

Well, optimally, you'd have started cutting some time ago... but if you are seeking to do what you can now, drastic measures are probably called for.

You are not going to drop four percent bodyfat in two weeks au naturel. Ain't happening, unless the Fat Fairy comes in the night and takes it away to give to Dr. Phil. However, you should be able to drop water weight and some fat for a "cleaner" look.

Good luck!

Originally Posted by Flex_68

on aerobics days, I train an hour before eating

Meal #1, 4:45AM: 2 egg whites, 1 svg Bran Flakes or 1 svg Oats, 1/2 c skim milk, banana. Multivitamin, garlic geltab, glucosamine+chondroitin sulfate.
Goodbye bran flakes (I've never seen any without at least some added sugar, and processed grains in with the bran). Stick with the oats. Goodbye skim milk (and all dairy -- bloating). Goodbye banana. More egg whites instead.

Meal #2, 7:45AM: Myoplex Deluxe MRP.
You might want to watch the MRPs. Close to comp, some people eliminate them, finding they also can cause bloat.

9AM: caffeine/ephedrine/aspirin

Meal #3, 10:45AM: 1 svg lowfat cottage cheese, apple.
Farewell dairy and fruit. I would switch meal 4 over here.

Meal #4, 1:45PM: 6-8 oz portion of chicken, turkey, fish, or lean steak, svg of complex carbs (rice, pot, w/w pasta, etc.), 1 1/2 oz natural almonds.
Have the lean meat and a salad or other veg here, no complex carb. Try fish oil instead of almonds.

2PM: c/e/a

Meal #5, 4:45PM: Myoplex Deluxe MRP
I'd go with just a protein shake here, rather than an MRP.

6PM: c/e/a

Meal #6, post-workout, around 7:30PM: 2 svgs Whey Protein, svg creatine, 1/2 tblsp each flaxseed and safflower oils.

Meal #7, 8:30PM: same as Meal #4. 25mg. DHEA, B-complex, extra Biotin, 50mg. Zinc, 250mg. Magnesium, 400mg. Calcium.

To bed by 10-10:30PM.

Water intake is 180-220 oz each day. No other drinks except, perhaps, coffee, tea, or an occassional diet soda.
Diet soda can also be bloating. Careful with those.

Originally Posted by Flex_68

on aerobics days, I train an hour before eating

Meal #1, 4:45AM: 2 egg whites, 1 svg Bran Flakes or 1 svg Oats, 1/2 c skim milk, banana. Multivitamin, garlic geltab, glucosamine+chondroitin sulfate.

Ditch milk and banana. Add more eggs and get some efa's

Meal #2, 7:45AM: Myoplex Deluxe MRP.

What the macros on this?

9AM: caffeine/ephedrine/aspirin

Meal #3, 10:45AM: 1 svg lowfat cottage cheese, apple.

Good but how bout some EFA's and some veggies too.

Meal #4, 1:45PM: 6-8 oz portion of chicken, turkey, fish, or lean steak, svg of complex carbs (rice, pot, w/w pasta, etc.), 1 1/2 oz natural almonds.

You want a tweak, here's a tweak. Get rid of the pasta. Stick with oats, sweet potatoes, brown rice and legumes. Add some veggies here too.

2PM: c/e/a

Meal #5, 4:45PM: Myoplex Deluxe MRP

Same as above

6PM: c/e/a

Meal #6, post-workout, around 7:30PM: 2 svgs Whey Protein, svg creatine, 1/2 tblsp each flaxseed and safflower oils.

Ditch the fat pwo. Have whey and oats. Move the EFA's to meal 7

Meal #7, 8:30PM: same as Meal #4. 25mg. DHEA, B-complex, extra Biotin, 50mg. Zinc, 250mg. Magnesium, 400mg. Calcium.

Don't forget the veggies

To bed by 10-10:30PM.

Where's the last meal? You need protein and fat before bed. Cottage Cheese and Natty PB is my fav

Water intake is 180-220 oz each day. No other drinks except, perhaps, coffee, tea, or an occassional diet soda.


Guesstimating about 2500 calories, 221g Protein (35%), 283g Carbs (46%), and 52g Fat (20%).......

Thanks, guys!

I also agree with Robert's comments. Lower the fat and carbs and increase the protein. You are not going to lose what you want in 2 weeks naturally. As Akateros said, dropping water is your best bet.

Originally Posted by Flex_68

What can I do to drop maximum bodyfat (and minimum muscle-loss, of course) over such a short period of time, without resorting to drugs or methods which will overly-endanger my health?

It sounds to me like you are already using drugs...

Ditch anything with sugar in it: Milk, fruit, and various processed foods...

As others have said, increase protein intake at the expense of other macros.

yes Cowpimp is right, no sugar! lol finally we agree on something....

oh and almost forgot, thats right, losing the water weight is going to make a big difference, for a temporary fix i suggest a natural diuretic like Taraxatone.

Just wanted to drop a quick note to say "THANK YOU!" to everyone who responded to my post(s). I really appreciate it, and have made some serious modifications to my diet for the next 14 days to reflect the advice I was given.
I will post pics (or at least write to let everyone know how it turns out) sometime after July 12th.
Have a good one!

Originally Posted by Akateros

Ain't happening, unless the Fat Fairy comes in the night and takes it away to give to Dr. Phil.

Fat Fairy please come visit me!!!!