Monthly Archives: September 2013

How to Get Ripped: Go From Average to Lean in 12 Weeks

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My Get Ripped Diet
When I started, I was already a fairly healthy eater. I had eliminated grains from my diet because of a gluten sensitivity and decided to try to remove most dairy, too, because of a childhood milk allergy. So I was left with fruit, vegetables, lean meats, legumes, tubers, and healthy fats like nuts and avocado. I decided that since I was building muscle, I should focus on lots of protein and veggies, so I made that the central focus of each meal. Here was my daily plan:
Meal 1 – 2 eggs + lean meat + starchy carb + fruit
Meal 2 – protein shake with protein + fruit + leafy green vegetable + healthy fat
Meal 3 – lean meat + veggie or legume + veggie
Meal 4 – lean meat + veggie or legume + veggie
Meal 5 – protein + healthy fat
So here is what a typical day looked like:
Meal 1 (7am) – 2 egg omelet with seasoned ground turkey, bell peppers, 1/2 sweet potato, and apple slices
Meal 2 (12pm, post-workout) — protein shake with whey (I have since eliminated whey powder, read why here), 1/2 cup frozen fruit, 2T of flaxseed, 1 cup of baby spinach – here’s how to make a perfect healthy smoothie.
Meal 3 (2pm) – grilled chicken breast with alfalfa sprouts, bell pepper slices, avocado, tomato, and onion wrapped in 2 collard green leaves
Meal 4 (6pm) – salad w/ field greens, smoked salmon, red and green onion, red and green bell peppers, walnuts, cucumber, celery, balsamic vinegar/olive oil for dressing
Meal 5 (9pm) – steamed edamame or mixed nuts
Looking for your own healthy meal plan? Here’s a 4 week one I created for you.
Here were some guidelines I set up for myself:
alcohol was limited to social engagements only, and then red wine or clear liquor/soda was top choice
all fruit and carbohydrates consumed before 3pm (read more here about nutrient timing)
2.5-3L of water everyday (read more here about how much water you should be drinking)
organic and grass-fed foods whenever possible
“fun” or “cheat” meals once a week, or during social engagements, or when I felt like I needed one, not to exceed 1500 calories
avoid pasta, bread, grains, and cheese as much as possible (for reasons stated above)
no artificial sweeteners or sugar, besides a teaspoon of raw sugar or honey in my coffee
I followed these serving sizes
Addicted to diet sodas and artificial sweeteners? Here’s how to kick the habit.
For the most part if I followed this plan I didn’t have to count calories, just journaling for accountability.
My Workout to Get Ripped
Before this plan, I alternated traditional strength training and cardio at the gym 5 days a week. I found HIIT bodyweight workouts on YouTube one day when I couldn’t make it to the gym with a sick child, and after that day I never went back and have been working out at home ever since.
Read more here about HIIT training and why you should try it.
When you first start HIIT, 1 or 2 times per week is enough-it can be hard on your central nervous system and leave you with too much of a negative energy balance, which will stall your efforts and make you feel like crap. Sub another type of workout in the meantime until you can do it more often. Here is what my workout schedule looked like each week once I worked up to HIIT 3x a week:
Monday – 40 minutes of circuit training (full body strength training with 2 minute intervals of cardio, like jump rope, in between sets)
Tuesday – active rest day (walking, yoga, etc.)
Wednesday – HIIT workout – 12-20 minutes + 20 minutes of cardio (running or jump rope)
Thursday – cardio (run or jump rope) 30 minutes
Friday – HIIT workout – 12-20 minutes + 20 minutes of cardio (running, jump rope)
Saturday – active rest day (walking, yoga, etc)
Sunday – HIIT track and field workout, 30-40 min (combination of plyometrics, sprints, tire flips, broad jumps, stadium running, etc., completed at local high school track)
Everyday I also walked to pick up my children from school, about 1.5 miles.
I found my HIIT workouts through Zuzana Light, Nike Training Club and just using Google or YouTube to search. Here are more fitness apps that I like to use.
Are you working on these 7 fitness goals?
I’m Not Always “Ripped”
This is not a year-round plan for me. It’s a tool I use every so often to reach a goal, but it’s not my lifestyle. I use it before summer, I used it to get in shape for my wedding, or to get ready for a photoshoot. The rest of the year I’m much more flexible with what I eat and how often I eat, although the number one priority is always health. I am still in good shape, but with a little higher body fat percentage. I buckle down and follow these guidelines for 12 weeks to reach that goal for whatever reason, then I’m back to just eating whole foods and balance. (I do follow this exercise routine year-round but it’s because I really enjoy it.)

– From Coach Calorie

Take a look at the rest of my blog! For information about any of my classes – please contact Dana 403-504-8953 or
Dana owns and operates The Kickboxing Studio within Heartbreaker Dance & Fitness in Medicine Hat, Alberta and specializes in Fitness Kickboxing, Cross Training, and specialized classes such as Dangerous Curves, Fit & Fab Over 50, Teen Fitness, Men’s MXC, Pole Fitness, Pilates and group bookings for Stagettes, Birthday Parties and Girls Night Out!

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