# Sample Diet

A **Diet Plan to Get Ripped.** Isn’t that what most of us want? To be ripped? To have hard, defined muscle? Absolutely. How do you get it though? I’ll tell you how, properly calculate your macros and follow your diet. **I can’t stress this enough! CONSISTENCY IS KEY!!!**

Now that we have that out of the way, lets get straight to the point. This diet will be calculated *assuming* you are overweight, or skinny fat, you know not really fat, but softy and mushy? And that you either have your resistance workout program in check, or you will be getting that going. If you do one without the other, your results will be suboptimal at best.

First calculate how many calories you need. The easiest way to do this is to take your weight and multiply it by 10-12. There are many different methods, and for the most part they are all fairly accurate.

In this example we will take a 200lb man. His caloric goal for the day will be 2,000-2400.

Next, lets figure out the macros. We calculate protein first as protein is extremely vital when you are trying to gain/preserve lean mass.

This diet will have 45% of your calories coming from protein. So lets multiple 2000x.45, which =900 calories from protein, seeing as each gram of protein has 4 calories, this would be** 225 grams of protein per day.**

Next we will calculate the fats. Fats will make up 20% of our calories. So, 2000x.20=400 calories from fats. Fats have 9 calories per gram, so divide 400/9 and this would be **44 grams of fat ****per day.**

Finally, we will calculate the carbohydrates. We have already accounted for 900 calories from protein, and 400 from fats, equally 1300, so that leaves 700 calories left over for carbs. 700/4 calories per gram=**175 grams of carbs per day.**

There you have it. Start with that and **BE CONSISTENT **and you will get that ripped body of your dreams!!!

**Cackl**

**e**