This meal plan is designed for a 200 pounder looking to cut and look shredded.
People who don’t know much about fitness often assume that it is easy to get visible muscles – just exercise a lot. However, everyone who has achieved that ripped physique knows that just exercise isn’t enough to make the muscles look that way.
It doesn’t matter which exercises you do and how often. It also doesn’t matter how much you can lift or how strong you are. You can become extremely strong and muscular, with your muscles still “hidden” under the body fat. So, to become really shredded and lean, you need to adjust your diet plan as well.
Only this way will you be able to make your muscles shredded and ripped. As someone who dedicated my whole life to fitness, weightlifting, and bodybuilding, I can show you how I achieved it. Here, I will share the 12-week diet plan that did wonders for me, and it certainly won’t fail your expectations if you go through with it.
And, if you are a newbie, I will also tell you more about the diet, workout, and mindset you need to have to achieve your dream physique, so keep reading to learn more!
UNDERSTAND THE MACRONUTRIENTS AND THEIR IMPORTANCE
First of all, before you decide to follow any diet plan, you need to understand what you get with such a diet. From every food that we eat, our body gets some macronutrients and micronutrients. Macronutrients are nutrients that we need in relatively larger quantities because they give us energy.
Micronutrients are nutrients that we need in relatively smaller quantities, and they support certain physiological processes in our bodies, keeping us healthy. The main micronutrient groups are vitamins and minerals.
On the other side, the main macronutrient groups are fats, carbs, and proteins. Each one of these macronutrient groups gives us energy, but they all bring different benefits to our bodies.
FATS
Even though fats have a bad reputation, they are actually essential macronutrients, even if you are trying to lose weight. Apart from giving you energy and serving as energy storage, fats also play other vital roles in our bodies.
First of all, fats insulate and protect our inner organs. They are also essential parts of cell membranes. Additionally, some vitamins, such as A, D, E, and K, are fat-soluble, which means your body needs fats to be able to transport and absorb these vitamins.
When ingested, fats dissolve into fatty acids and glycerol. You probably heard about Omega-6 and Omega-3 fatty acids and their importance for your health. Now you know where they come from – fats!
CARBS
Carbs are another macronutrient group with a bad reputation. Most diets are based on cutting down carb intake. However, carbs are still important, and you can’t just cut them down completely.
For example, carbs give you instant energy, much faster than any other nutrients. They feed your brain, central nervous system, and red blood cells. In the form of glucose, carbs are stored in your muscles and your liver, serving as the energy reserve when you need it.
When ingested, most carbs dissolve into glucose. However, there are also dietary fibers. They are carbohydrates, but your body can’t digest them. Still, these fibers make you feel full, and they also prevent constipation and promote regular bowel movements.
PROTEINS
Unlike two previous macronutrient groups, proteins are held on a pedestal in the world of weightlifting, bodybuilding, and fitness and sport in general. There are several reasons why proteins are so important and why you should make them the base of your diet.
First of all, proteins are responsible for repairing and building various tissues, including your muscles. They are also essential for creating hormones and enzymes, providing hormonal balance in your body.
Additionally, proteins help maintain optimal pH balance in your body, and they also provide structure to all cells in your body. Proteins are especially important for your skin, nails, and hair.
But how does one macronutrient do all of that? You see, proteins break down into amino acids. There are 20 amino acids that build the human body and help it function properly. All the above-listed benefits of proteins – these amino acids are doing it.
9 of those amino acids are essential, which means our bodies can’t produce them. That’s why we need to take these amino acids through foods rich in protein.
FOODS RICH IN MACRONUTRIENTS
If you want to ensure that you are getting all of the macronutrients that you need, which foods should you eat? For example, nuts, olives, seeds, egg yolks, plant oils (sunflower, olive), different kinds of nut butter, and fish are rich in fats. Avoid deep-fried foods and snacks.
To get enough carbs, eat whole grains, fruits, and vegetables. Apart from being rich in carbs, these foods also have a high fiber content. Avoid foods with added or processed sugar: candy, soft drinks, fruit juice, etc.
The best source of protein is definitely meat, especially lean cuts of meat. Dairy products are also rich in proteins, and so are some other foods, such as seafood, eggs, beans, and soy. Try to avoid processed meats, such as hot dogs, bacon, sausages, etc.
THE MEAL PLAN
The diet plan was developed by Glenn Pennington. I followed this diet plan when competing in NPC Men’s Physique. Warning: this diet is only for serious and dedicated professional athletes looking to make lean mass gains.
Follow this 12-week program and hit the weights hard:
Meal 1: 2 Scoops Whey Protein, 1/2 Cup (Dry) Oatmeal
7.5g Fat | 34.5g carbs | 56g Protein | 432 Calories
Meal 2: 1/2 med Chicken Breast, 1 cup Green Beans
7.5g Fat | 8g carbs | 30g Protein | 225 Calories
Meal 3: 6 oz Tilapia, 1 cup Green Beans
3g Fat | 8g carbs | 36g Protein | 197 Calories
Meal 4: 2 Scoops Whey Protein, 1 oz Almonds
20g Fat | 15g carbs | 56g Protein | 444 Calories
(Pre Workout): 2 Scoops Whey Protein, 1 medium Apple
6g Fat | 29g carbs | 50g Protein | 352 Calories
(Post Workout): 2 Scoops Whey Protein
6g Fat | 10g carbs | 50g Protein | 280 Calories
Meal 5: 6 oz Tilapia, 1 Sweet Potato
3g Fat | 26g carbs | 36g Protein | 275 Calories
Meal 6: 1 med Chicken Breast, 1 cup Broccoli
6g Fat | 6g carbs | 53g Protein | 313 Calories
Calorie total: 2518
This program is for the serious and the dedicated. Meals and calories can be adjusted to suit your particular body type and weight. Once you start this program, it is perfectly ok to listen to your body and make some minor adjustments, but don’t take it as an excuse to stray from the diet plan.
HOW TO STAY MOTIVATED DURING THESE 12 WEEKS
Dieting isn’t easy. If it were, everyone would be skinny, and you would see ripped people all around you. No matter how much you want to have a perfect body, it is too easy to slip and eat too much. Let’s be real: food tastes great, especially those foods that we shouldn’t be eating at all. So, how do you motivate yourself to go through all 12 weeks of extreme dieting?
VISUALIZE YOUR GOAL
First of all, you should always have your goal visualized in your head – a shredded physique with ripped muscles. So, would you rather eat that cake and enjoy it for several minutes only, or have a perfect body that you would enjoy much longer?
When visualizing your goal, make sure that your expectations aren’t too high. After shredding, your muscles will show in all their glory but don’t expect them to become enormous. Dieting won’t make your muscles grow; it will just make them more visible.
TRACK YOUR PROGRESS
Another thing that will keep you motivated is tracking your progress. It is much easier to do something when you see the results. Take a selfie at the start of the diet. Then, take a selfie after every additional week. Make sure to take selfies in similar poses and with similar lighting and angles.
You can also measure your chest, waist, hips, and other muscles throughout these 12 weeks. This is also a great way to see the difference and track the success of your dieting. As a result, you will feel motivated to keep going.
KEEP WORKING OUT
While dieting, don’t neglect your exercise routine. You need to maintain your muscle mass during these 12 weeks, so skipping gym is not an option. In general, you should still follow your regular exercise routine, but if needed, you can adjust it slightly. Don’t forget to include some cardio into your workout regimen because it will help you burn fat more quickly.
REWARD YOURSELF
Find a way to reward yourself, but make sure your reward isn’t food-based. For example, you can reward yourself with time spent in nature. Or, you can go to see a good movie. Go out to meet your friends. Play with your pet.
CONCLUSION
If you want to achieve a ripped physique, you need to know that it won’t be easy. You will need to undergo an extreme diet plan for 12 weeks. Each one of your meals will be carefully selected, and you will need to adhere to this meal plan, whether you like it or not.
However, if you stay persistent and spend those 12 weeks eating according to this meal plan, you will look better than ever before. If you want to look as a Spartan, you need to be disciplined as one. Good luck!
