6 Steps To A Summer 6 Pack

Take your fitness, your body, your mind to the next level.

6 Steps To A Summer 6 Pack

#1 Differentiate Healthy Eating & Healthy “Fat Loss” Eating.

A common misconception amongst dieters is distinguishing the difference between healthy eating and healthy “fat loss” eating. Agreed, many antioxidant fruits and free radical fighting vegetables are beneficial to the human body but in most case their calorific values spill over the restrictions that should be in place for a fat burning environment. Calorie dense carbohydrate vegetables such as yams and potatoes should be restricted to the earlier portion of the day so you have adequate time to burn off the energy that is stored in these foods. For obvious reasons if these calories aren’t utilized through physical movement you can bet your bottom dollar that the insulation covering those asphyxiated abs will get even thicker than Joe Weider’s wallet.

#2 Keep Clear Of Anything That Ends With “ose”.

“An apple a day keeps the dentist/doctor away” are words that have been echoed for years by health conscious parents trying to educate children that fruit is good for our bodies.

This bears true for the most part but the fructose found in fruits is an insulin spiking ingredients which bear the similar consequences of eating table sugar – you can get fat. Sucrose (table sugar), Lactose (sugar found in milk) and fructose (sugar found in fruit) are all adversary’s that should be eradicated from the fat loss battle field to be victorious of soldier worthy six packs. All foods contaminated with these sugars are shuttled into the blood stream at such a rate that they excessively spill over into the fat stores waiting to be burnt if by its master. If you are such an individual that already has enough fat deposits to mask your hard earned muscle, then why add more ammunition against your cause.

#3 Eat Heartily Whilst Accumulating Less Calories.

A pizza and coke can add up to the whole daily requirement of calories in one sitting, now if you tried to splurge on the equal amount of calories by eating chicken and salad you may feel as sick as a bulimic sufferer after consuming a double Big Mac meal, therefore with these kind of healthy food options you can eat heartedly my friends. Every time the body is stressed with the burden of digesting food the core temperature raises mimicking a thermogenic effect. Much like a kettle element heating up, this requires energy or in our case – calories. In essence, every time we eat we are burning fat so it makes sense for us to eat small, low calorie foods at frequent intervals to provide an environment where the body can burn fat much more efficiently.

Less Calories In + More Calories Burned = Fat Loss

#4 Eat Right For Your Type.

Various foods can affect the body differently for various blood types so I recommend eating right for you type. Some foods can prove as beneficial, neutral or high on the avoid list so I would suggest purchasing the book “eat right for you type” and incorporate some of the beneficial and neutral foods whilst eradicating the “avoid” nutrients. I have trained many clients that are almost in contest condition for a bodybuilding show only they are covered in thin layer of fat and/or water and as soon as I exchanged chicken for fish – e.g. b blood type, the striations that were there all along started to reveal themselves. Try this for several weeks and you may be surprised on your positive mental and physical transformation.

#5 Eat Fat To Lose Fat.

The speed in which the body digests food can result in an insulin spike and an overload of calories to be transported into fat. The correct fats have a role that can prove very beneficial to the dieter if consumed in the right amount at the right time and for this purpose I recommend Flaxseed oil. Flaxseed oil taken with carbohydrates can slow down the digestion of these calories entering the blood stream thus minimizing the risk of fat inducing insulin spikes. One teaspoon is recommended for an individual that is under 20% body fat whilst ½ spoon is advised for people who are over this amount. This can be added to meals as a dressing or can be added to your favorite protein shakes. When purchasing Flaxseed oil, be sure to choose one that requires refrigeration and is packaged in a dark bottle to prevent light damage.

#6 Glycemic Index. Know this, understand how this effects your body!!!!

The Glycemic Index is the chart that measures the rate a calorie is released into the body. This should also be adhered to in order to minimize the possibility of an unwanted insulin spike. Carbohydrates are the nutrients that should be chosen carefully from the List below in order to fully benefit from the foods that can assist you with your weight loss potential.
Desirable Foods

Coarse European -Style, Whole Grain wheat or Rye Pita Bread, Cracked or Sprouted Whole wheat

Compact noodle-like high bran cereals (All-Bran, Fiber One) Coarse Oatmeal, Porridge, Coarse Whole Grain (Kashi) Cereal mixed with Psyllium (Fiberwise)

Pasta, Grains and Starchy Vegetables:
Pasta (all types) Barley, Bulgur, Buckwheat (kasha) Couscous, Kidney Beans dry, (Lentils, Black-eyed peas, Chick-peas Kidney beans, Lima beans, Peas, Sweet Potato, Yam (soybeans lowest) Most Vegetables.

Milk Products:
Skim, 1%, cottage cheese, (lowfat or regular), Buttermilk, Low-fat plain yogurt, Low-fat fruited yogurt, Low-fat frozen yogurt ( artificial sweetener)

Shellfish, “white” fish (cod, flounder, trout, tuna in water), Chicken, turkey, Cornish hen, venison (white meat no skin), Egg substitutes (cholesterol free) cottage cheese
Moderately Desirable

100% Stone Ground whole Wheat, Pumpernickel, 100% whole grain Rye Crisp Cracker

Grape-nut cereal, medium-fine grain oatmeal, (5-minute variety)

Pasta, Grains and Starchy Vegetables:
Rice, Boiled Potato, Corn Navy beans, Kidney beans (canned), Baked beans. Beets.

Milk Products:
2% milk, cheese, Regular plain yogurt

Banana, Kiwi, Mango, papaya, orange juice.

Higher fat fish, (salmon, herring, lean cuts of Beef, Pork, Veal. Low-fat imitation luncheon meat, low-fat. cheese, Eggs.
Less Desirable Foods

White bread, most commercial whole wheat breads, English muffins, bagel, French bread, most commercial matzoh

Corn flakes, puffed rice, puffed wheat, flaked cereals, instant “Quick” or pre-cooked cereals. Oatbran, rolled oats. Shredded wheat, Muesli.

Pasta, Grains and Starc

The Ultimate Pre-Workout Fat-Loss Shake That Also saves You $$$

Having used every pre workout drink under the sun from the original Ultimate Orange with ephedra, to the less effective drinks of today like NO Explode and White Flood. I have used them all over the years and have wasted hundreds of dollars on crap! Yes I know some of you will swear they are great products and they really work but simply put...without ephedra they don't! This is just my opinion so hold off on the hate mail guys. However my loss is your gain. Here is a low cost yet very effective pre workout shake you can mix at home. Give it a try and see for yourself. You don't need the supplement company's to mix it for you.

Here are the different dosages for each of the ingredients of my homemade workout shake:

15-20 g BCAA
30 g Dextrose/Maltodextrose
5 g Beta Alanine
200-300 mg caffeine "Green tea" (depending on body size)
5 g Creatine monohydrate
5 g Taurine
5 g Arginine
33 oz (1 liter) water

Start drinking this elixir 20 minutes before your workout starts. This lag time will allow for the different compounds to reach your blood stream; when you start your first set, you'll be nutritionally locked and loaded. Continue sipping the shake for the duration of your training session. If you have any left by the end of your workout, finish it off as fast as you can.

You'll notice that I've included creatine in the shake, taking creatine prior to your workout isn't going to enhance that specific workout, but it is always best to take creatine with simple sugars (like dextrose), as you will get increased creatine up take by your muscles. Since you're trying to lean out, the only time that you'll be getting simple sugars should be in this workout shake. That's why I've added it here.

Get Crazy Shredded with these 8 Principles

Many of you who have spent time in the gym know how to eat to ensure the muscle building process: You have heard these basic guidelines a million times...so here is a million and one!

Meals - Eat smaller meals every 2.5 to 3 hours.

Protein - Consume at least 30 grams of protein with each meal.

Fats - Don't ignore your fat intake! Make sure 20 to 30% of your daily calories come from healthy fats.

Carbs - Focus on quality carbs sources including fruits, veggies, oatmeal, brown rice, quinoa and other complex carb foods.

Those rules are old news. You have tried them, and they work. However now you have new goals. It's time to shed the fat and reveal the six pack. Here are 8 principles I teach to help my clients get crazy ripped.

Tip 1 - HEAVY & FAST

Forget about training light. Switching to high rep sets and a lighter weight when trying to get shredded is a recipe for disaster. Heavy weight encourages your body to maintain its existing muscle mass. On the other hand, if you stop pushing yourself when trying to shed fat, you send a signal to your body that the extra muscle mass you've built isn't needed any longer.

Hot Tip! Stick with your existing muscle building workout while cutting.

Tip 2 - There Is No Magic Diet (Book, Food, Pill or program )

One of the most common questions is...which diet is best for getting lean & ripped? The reality is this: you need to make adjustments based on your body's unique feedback. There is no "best diet", but there is a best diet for you. Start with a reasonable calorie intake and protein, carb and fat profile, and make adjustments as needed to fine tune your fat loss.

Hot Tip! When the going gets tough, try carb cycling between high, medium and low carb days

Top 3 - Take it back a notch with the cardio!

Whoa, whoa, whoa! Slow the cardio. It's a fact that few realize, but diet is far more important than cardio when it comes to getting ripped. Dial in your diet first. When you have reached a consistent rate of fat loss, slowly add in cardio. Slowly. Remember that your body is under stress from being in a caloric deficit. Adding in endless hours of cardio right out of the gate could result in the loss of hard-earned muscle mass.

Hot Tip! Break away from the treadmill and try my 30 min Fat blasting H.I.G.T- high intensity interval training.

Tip 4 - Slow Your Fat Loss Rate

Yes, you read that correctly. The best way to get silly shredded is to lose fat at a rate of 1.5 to 2 pounds per week. While a more rapid weight loss pace can be good if you are carrying around a substantial amount of extra fat, it's not the best approach when trying to dial down your bodyfat levels into the single digits. Rapid fat loss can also cause you to lose muscle.

Hot Tip! Week one weight loss is always higher than normal. Wait until the 2nd or 3rd week of a cut to make changes.

Tip 5 - Abs come from clean eating, not a exercise, sorry guys.

It's ok to chill on the volume of crunches and leg raises you are doing. Overusing direct ab work won't help you strip away belly fat. Keep your direct ab work to 1-3 sessions per week with a moderate amount of volume. This approach will help you maintain your ab size while you get cut.

Hot Tip! Weighted sit ups and cable crunches are an excellent way to add resistance to your workouts, helping you to build thicker abs.

Top 6 - Become A Cheater!

Did you know that a strict diet involves cheating? Yes, involves cheating. Prolong periods of dieting drop your body's leptin levels. Leptin is a hormone that helps your metabolism fire as efficiently as possible. A cheat meal or window (or even day in some cases) once a week will surprise your body, and help it to raise stagnating leptin levels. This metabolic boost will help you to burn more fat.

Hot Tip! Keep it simple by allowing yourself a one hour cheat window. This window can be moved each week to fit your social schedule.

Tip 7 - Get Real About Body Fat Levels

Most individuals underestimate their bodyfat levels - by a lot. Having an unrealistic view of your body composition can lead to frustration as your cutting diet starts to drag on for months without end. The best natural bodybuilders and fitness models in the world have a lean body mass (weight - fat pounds) of no more than 170-180 pounds. It's unrealistic to believe you are currently 240 pounds and 18% bodyfat. The more you "get real" with yourself, the better equipped you will be for the cutting process that lies ahead.

Hot Tip! Forget bodyfat scales and online calculators. Purchase a skin fold caliper, which will provide a more accurate bodyfat reading.

Tip 8 - Drink Your Water

This seems like an obvious tip, but for many it's not. A good percentage of athletes, even hardcore lifters, don't drink enough water. Some studies have indicated that proper water consumption alone could boost your metabolism by as much as 30% (this study involved drinking cold water). It goes without saying that under drinking water while trying to get shredded will slow the process. Stop guessing about how much water you are drinking!

Hot Tip! Use a shaker or empty milk jug to help you monitor daily water intake.

Post Workout Nutrition. Your Success Starts Here.

The hard work in the gym must be followed up by the most important meal of the day, your post workout shake.

Gaining muscle and losing fat is hard enough without the confusion of trying to ingest the right formula of post-training foods and supplements. The choices you make immediately after training can make or break your quest to reach the next level which can put you on the right track to progress or down a dead end road.

We all know we need protein to not only help us build muscle, but also increase metabolism which will in-turn help burn body fat. The types of protein are just as crucial as the amounts regarding benefits and effectiveness. Whey protein has the distinct advantage to being absorbed rapidly so it has the opportunity to flush your starving muscles with a healthy and abundant dose of amino acids (the building blocks of new muscle growth). 30-40 grams should do the trick

Another type of protein to consider is casein protein. This is a slower digesting protein which is normally recommended in between meals and late-night intake. Recent studies have shown a small amount of casein combined with your post-training shake can be advantageous to your physique goals. It’s slower pace of digestion will ensure that once the whey protein has been used, casein will still be around to feed the muscle until you are able to get in a solid complex carbohydrate and protein-rich meal. Try 10 -15 grams.success


Just as important as protein is carbohydrate intake post-training. Ingesting carbohydrate in the form of simple sugars raise insulin levels in the body which will help shuttle nutrients (namely protein) into muscle cells to start the recovery and growth processes. This is also the best time for your glycogen stores, which were severely depleted during training, to be replenished. The amount of carbohydrate will vary with bodyweight and goals such as muscle gain or fat loss, but this process is crucial not only for recovery from the previous workout, but also sets the stage for the next session. Depending on your goals anywhere from 20 to 80 grams of a sports recovery drink will suffice.


Now is the most crucial time to take in the popular supplement: creatine. Creatine will be shuttled into the muscle with protein and carbohydrate and aid in the rapid recovery process and will be stored in the cells for a better workout tomorrow. Creatine has been shown to not only help with strength and mass gains, but also with fat loss and recovery between and during workouts. 3 - 5 grams is all it takes for creatine to be effective.

Whey Protein
30 - 40 grams

Casein Protein
10 -15 grams

Simple sugars
60 - 80 grams for mass
20 - 30 grams for fat loss

3 - 5 grams

A Day Of Perfect Eating

Meal 1: Egg Whites, Steel Cut Oats, Mixed Berries, Coffee

Meal 2: Rice Cakes and either Avocado or Almond Butter

Meal 3: Steamed Basa, Quinoa and Asparagus, Green Tea

Meal 4: Xtreme Lean Vanilla Ice Cream Whey Protein, Banana, Almond Milk and Cinnamon

Meal 5: Chicken Breast, mixed Greens, Roasted Bell Peppers

Meal 6: Omelette – Egg Whites, Asparagus, Spinach, extra Lean Turkey

30 Minute" Fat Burn" Session

OK when it comes to stripping away that last bit of stubborn fat and etch in some details to your physique, boy do I have a workout for you. Look I prefer to keep a low body fat percentage by eating clean and hitting the weight room with intensity. However for experienced athletes eventually you will hit a wall with your fat loss at some point in your training. Blame evolution for this, when your body fat levels are in the single digits the body will fight to keep that extra fat for survival, so its up to you to outsmart mother nature with your diet and yes your training.

Being a former fighter my preference for cardio training is boxing. when I am not in the weight room you can find me in a boxing gym. I like to mix it up, after 25 years of training combination of boxing, fitness and weight training is directly responsible at 40 for having 7% body fat year round ( Clean eating is 80% ). Give this workout a try on off days from the weights or for the dedicated do this workout in the AM then your weights at night.

1) 3 min free skip
Followed directly by 25 pushups, followed directly by 25 squat jumps.
Rest 30 seconds

2) 30 second skip rope 50% effort, 30 second sprint 100% effort...Repeat for 3 minutes total.
Followed by 25 jump squats, followed by 25 incline push ups
rest 30 seconds

3) 30 second skip rope 50% effort, 30 second sprint 100% effort...Repeat for 3 minutes total.
Followed directly by 25 pushups, followed directly by 25 squat jumps.
Rest 30 seconds

4) 30 second skip rope 50% effort, 30 second sprint 100% effort...Repeat for 3 minutes total.
Followed directly by 25 pushups, followed directly by 25 squat jumps.
Rest 30 seconds

5) 30 second skip rope 50% effort, 30 second sprint 100% effort...Repeat for 3 minutes total.
Followed by 25 jump squats, followed by 25 incline push ups
Rest 30 seconds

6) 30 second skip rope 50% effort, 30 second sprint 100% effort...Repeat for 3 minutes total.
Followed directly by 25 pushups, followed directly by 25 squat jumps.
Rest 30 seconds......Done Total 21 minutes

Take 2 min break & at the same time put on your hand wraps and bag gloves.

Round 1) 3 min heavy bag work
rest 30 seconds repeat for four total rounds.

Total 35 minutes...... over 700 calories burned


Detailed Nutritional Guidlines For Boxers & MMA Fighters...

I will be the first to tell you I do not follow MMA, however I first laced up boxing gloves and climbed through the ropes at the ripe old age of nine. Fighting on both an amateur & briefly the professional levels, I have worked with & around fighters some world class my entire adult life. So point being although I do not follow the MMA & do understand fighters and their training & nutritional needs. It is what I do, it is what I live! Time and time again I see guys struggling to make weight to fight in a certain weight class and I am here to tell you it simply does not have to be that way. So listen up MMA & Boxing guys, when it comes to the weigh in these rules apply to every fighter.

This article will clearly define the protocol necessary to have the nutritional capability to prepare yourself for the weigh in. In some cases it is optimal to remove some excess body fat and water to enhance your performance as an athlete. Losing excess water and body fat will also allow you to make that appropriate weight class at the "weigh-in."

You Are The Toughest Opponent You Will Face,You And What You Eat

It is the defining factor that separates champion's and those athletes who have a short lifespan in the sport. In today's sporting arena, athletes or separated by 1000th of the second, or a point. Domination over a sport is not a likely entity to be seen anymore.

Smaller colleges have beaten larger colleges in many sports Boxers now have strength coaches & nutritionists as well as the boxing trainer. Mixed martial arts has several instructors and thousands of websites that are all geared on providing information about how to have the best technique to win a fight. Great athletes will suffer injuries and most amateurs will never make the pros status due to nutritional limitations. These are just simple facts in the sports of boxing & MMA.
It is extremely frustrating as a fighter to try to get the correct information on nutrition. Most of the products that you will read about in the magazines will be related to exaggerated advertising claims, no I stand corrected 95% will be exaggerated. The difficulty and your confusion is directly related to the multitude of choices available.So please do not believe the advertising hype.

Today's nutrition has many advantages to offer the boxer and MMA athlete. Quick digesting proteins, high absorption creatine, beta-alanine, branch chained amino acids (BCAAs), growth stimulants, recovery drinks, etc., all have been formed out of the process of success and failures from various other sports.

This article will attempt to educate you the fighter, the elite athlete that you are about the basic fundamental's of nutrition and how to use these tools for your weigh-in.

The information in this article is 99.9% accurate and is based upon University studies. It is not based upon here say, nor will it be based upon on unproven or exaggerated claims from nutritional companies looking to market their products. My advice has always been simple and direct: If someone is advising you on nutrition and/or training, ask them to lift their shirt. If they don't have visible abs, keep walking. This isn't to be arrogant the fact is 1% of the male population has deep separated abs, to get this it takes work and education.

OK Let's Get Started

It is important to write down everything that you have eaten in the past week. You will have to look up and calculate how much nutrition you are actually getting from the foods that you eat. Sometimes you can figure this out by using the labels that are required on all products sold in United States.

It is necessary to calculate the nutrition from other sources that have tables demonstrating what the nutritional value is for any given food. Be sure to calculate your daily intake of carbs, fats, proteins, sodium, water, and total calorie intake.

The next test to perform is the body fat test. Underwater weighing and the Bod Pod (air displacement) are the most accurate testing methods. The importance of doing these tests is critical to allow you the knowledge of how much excess fat is on your body.

You don't want to lose muscle and many athletes diet improperly and become weaker from the loss of muscle. Fat calipers are just not accurate enough to determine your safe zone for loosing unwanted fat. So do the test and have it repeated a few times, around every other week.

Your Protein & Water Intake:

If you are like most fighter and athletes in general, you are not taking in enough water, nor are you likely to be taking in enough protein. Look at the amount of protein that you're eating in grams per day. A fighter should be eating over 2 grams per pound of bodyweight, this due to the types of training fighters are involved in. Now mix in the fact that you should be drinking 1 gallon of water per 100 g of protein per day. These fundamental principles have been established for athletes and national organizations for nearly 4 decades.

Protein Per Day Examples:

250-pound athlete-off season = 500 g of protein + 2-5-gallons of water per day
140-pound athlete-off season = 280 g of protein + 1.5 gallons of water per day

A maximum of two gallons of water per day is usually sufficient to flush out the proteins in any size athlete. The amount of water that you take in is necessary to maintain a high metabolic flush of the protein as you are consuming. The lack of water in your diet will result in excess gas and improper digestion of the protein you are consuming.

This high intake of water will make it possible to drop water weight later in the program as you draw near to the competition. One more thing about water is that drinking large amounts of it actually stimulates your body to produce additional growth hormone.

All proteins are not the same and some are digested and absorbed much better than others. Egg protein and whey protein are absorbed best by your body. Fish, chicken and lean beef are some of the next best proteins. Others are sure to follow, but in most cases it is important to eat an equal portion of protein with each meal that is approximately the size of your fist.

Realize that some food allergies can go undetected and you will not absorb the protein from certain foods. It is important to eat as much real food as possible and to minimalize the amount of supplementation whenever possible. The exception to this rule is usually associated with whey protein. Most isolated whey proteins will digest in your duodenum within 30 minutes of ingestion. They are quick and easy and have a vast purpose in the athlete's diet.

Never eat raw egg whites! Raw egg whites have a huge amount of a substance called "avidin," which loves biotin. As a matter of fact, once the avidin-biotin forms a bond, the body can't break it apart. So you will develop a partial or full Biotin Deficiency Syndrome.

Cooking your eggs (or egg whites) will quickly denature the protein avidin and will allow you to absorb 98% of the protein. In short, always cook your eggs. Here is a list of some of the possible problems associated with any low protein ingestion:

Problems with sleep
Problems with concentrating
Constipation or diarrhea
Unexplainable injuries or multiple injuries with little trauma
Problems with skin, nail, and/or hair
Unexpected broken bones
Problems with emotional stability
Problems gaining strength
Consistent problems with muscle strains/ligamentous sprains

This is obviously just an example and several other factors may be involved in causing any of the aforementioned problems. Please see a physician if any of the aforementioned symptoms continue even with the increased protein added to the diet.

The biggest problem with getting enough protein is usually associated with the preparation of the food and its storage. There is no question that eating while at work can be an issue and timing is necessary since a fighter needs to be eating every two to three hours.

Many athletes make the mistake of trying to cram in protein during only 3 meals, which results in poor absorption of all nutrients. Most athletes will have difficulty absorbing more than 30 g of protein had any meal. Having a small cooler and a creative cook at home is essential for any successful athlete.My best advice learn to cook your own meals.

Personally, I have to drag around my six meals for the day in a cooler and I know where every microwave is, but sometimes I just eat cold fish or chicken. That is just the sacrifice you have to be willing to make if you really want to be the best. Every athlete has to learn to eat for fuel, not flavor! Sacrifice equals success.

Your Carbohydrates:

The idea of eating carbohydrates has an extremely prejudicial view in light of the highly marketed Atkins Diet. Athletes should not be afraid of eating carbohydrates. Energy is required to digest the proteins and to provide the function necessary to perform adequately inside of the octagon.

An old saying is: "Fat is a flame that burns in the fire of carbohydrates." That simply means that it takes carbohydrates to burn fat - however, too many carbohydrates will be converted back into fat and stored in your body. We have spent a great deal of time discussing the amount of protein that your body will require. During the off-season your body will usually require an equal amount of carbohydrates.

To lose weight, follow a few simple rules:

Eat multiple meals every day. Try to eat every two hours.

Eat your carbohydrates closer to your workout and choose oatmeal as your post-workout slow acting carbohydrate.

Eat your carbohydrates as raw as possible, this allows for the trace minerals and other nutrients that are naturally found in many carbohydrate rich foods to provide for maximum absorption.

Avoid processed carbohydrates, such as foods that come in bags.

Take most of your carbs in immediately following a workout or a match. This allows for your muscles to recover faster.

Avoid drinking your carbs (beer, sugar soda), and if you do drink them, make it a good quality post-workout drink.

Taking multivitamins/minerals will allow for proper absorption and usage of carbohydrates and proteins. These products should be taken with your meal.

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Stop eating two to three hours prior to bed. This will force you body to use fat as a fuel when you sleep.

Get sleep in 4.5, 6, 7.5, 9 hour sets. It is helpful to sleep between 6-9 hours per night.

Avoid stress and get right with God spiritually to avoid internal turmoil. Stress raises cortisol levels and that keeps you from loosing fat.

Most of the carbohydrates associated in fruits and vegetables are offset by the amount of fiber ingested. Many of the processed carbohydrates have been stripped of their natural minerals and specifically their natural fiber. Processed or fake carbs will spike your insulin and leave you on your back feeling worn out after only a few minutes.

Some simple carbs that are high in acid, like grapefruits, will aid in the burning of fats prior to working out and should be eaten approximately thirty minutes before training.

Some Simple Carbs That Are High In Acid Will Aid In The Burning Of Fats Prior To Working Out.

Reducing your carbohydrates for competition should be a slow and gradual process. If you are an athlete who weighs approximately 200 pounds, then you should be taking in approximately 200 g of protein per day and 200 g of carbohydrates a day, with an additional 40 g of fat. You should also be drinking approximately 2 gallons of water a day.

At approximately 10 weeks out (longer if you are above the age of 30) you will begin by reducing your carbohydrate intake by 50%. Each week, you should reduce your carbohydrate intake by 10%. Don't forget to eat most of your carbohydrates immediately following your exercise.

There is no doubt that following this type of nutritional eating plan will test your mental abilities. The brain works on glucose specifically and restriction of carbs in your diet does mess with your head. Binging is a common practice by people who are trying to perform this type of diet.

Eating extremely large amounts of junk food will result in insulin spikes and stop your body from losing fat. Believe me it is not easy, and if it was, everyone would do it.

FAT BURNERS - Why You Shouldn't Use Them:

The idea of using thermals (chemical stimulants to burn fat) usually results in several side effects that are very dangerous. Ephedra will make you feel jumpy, but it will not burn more calories. Many of these types of thermals show up on drug tests better now currently enforced by the UFC and most boxing athletic commissions.

The use of diuretics is extremely dangerous and is specifically tested by the UFC & state boxing commissions and many other athletic federation's. It might surprise you to know that wearing heavy clothing and forcing yourself to sweat will increase your body's ability to burn fat to a level and degree that is very similar to utilizing artificial fat burners. There are no side effects of wearing heavier clothing and it does not alter your drug test.

Some companies manufacture fat metabolizers that provide the enzymes and coenzymes necessary for fats to breakdown. The truth is that they only work if you have enough oxygen and are warm enough. They do not make you lose weight just sitting around.

Fats are the other nutrient that has had extreme prejudice associated with it. Cholesterol has been given a very bad rap by the media and nutrition manufactures' marketing group. Cholesterol is the building block of testosterone and your body will make a weak form of it, if you do not ingested enough adequately.

Cholesterol makes the cells of your body more available to take in nutrients and expel toxins. During the off-season of training, fat should be approximately 15 to 20% of your diet. Some people tolerate and burn fat more efficiently than others. Experimentation of different fat intakes are required by the each individual athlete.

Trans-fats are easy to spot since they are solid at room temperature. These hard fats are the types of fats that should be avoided. As you age, your body has more difficulty with absorbing trans-fats and utilizing them for energy. They should be avoided specifically by older athletes.

Utilizing omega-3 fats is very important for someone over the age of 30 or anyone who has difficulty with metabolizing fats. Ocean or cold water fish, flax seed oil, walnuts, guacamole, grass-fed beef, natural eggs all are great sources of good fats.

Omega-3 is very important for normal brain function. Excessive amounts of omega-3 will usually result in diarrhea, this is usually seen with excessive consumption of the fish called Orange Roughy. Most athletes should supplement their diet by taking 1000 mg of fish oil per day per 100 pounds of bodyweight.

Fats are also important since they store many vitamins and minerals. When you start to drop your body fat for a particular competition, the stored minerals and vitamins are usually lost. It is important to replenish them by utilizing daily supplementation. Most Athletes Should Supplement Their Diet By Taking Fish Oil Every Day.

When preparing for a bout the fat should be reduced in accordance with the following protocol. Rule of fat reduction to reduce fat for someone who is dieting down for a match. This is an example of someone who weighs 200 pounds and has been eating 40 g of fat per day in the off-season.

40 grams of fat times 9 calories per gram = 40 X 9 = 360 Calories

Rule Fat Reduction Less Calories
10 weeks out reduce fat intake by 50% 20 g less 180 calories
6 weeks out reduce fat intake by an additional 50% 10 g less 90 calories
4 weeks out reduce fat intake by 50% 5 g less 45 calories
2 weeks out reduce fat intake by an additional 20% 1 g less 9 calories

This would start the athlete at 20 g per day, then 10 g per day, then 5 g per day, and finally 4 g per day. It is a good rule of thumb to start off with this type of technique to determine a baseline for what is happening with your body weight.

It is important for you to understand what is happening with your body weight as it is measured with underwater weighing or the Bod Pod. This will allow you to adapt your diet as you progress.

Since some athletes lose weight at different rates, keep track of your bodyweight and percent fat. It is also common for a veteran athlete to lose more weight as they repeat the dieting process.

It is very important to increase your fat content quickly after you have participated in your competition. This is necessary since you have forced your body to go into a catabolic state (break down), which will eventually wear down your joints, ligaments, and destroy your precious muscle tissue.

Controlling water is of simple and effective way of dropping weight. The high protein intake requires approximately 1 gallon of water for every 100 g of protein per day. This is maxed out at approximately 2-3 gallons per day. The water is tapered off quickly to force the body to remove water.

The following is a simple mechanism for removing excess body water prior to any fight. This is the safest way to remove excess water and is permissible by the MMA federations.

Simple Steps For Water Example Of Water Intake

Drink 1 gallon/100 grams of protein per day 2 gallons
1 day before weigh-in/drink 75% less water 1 gallon
Must be completely consumed
12-18 hours prior the weigh in.

If your weigh-in is around 6 p.m. the day after you are drinking only 1 gallon of water: Stop drinking at approximately 12 hours prior to going to bed, only sip water before weigh ins. If you are holding too much water the day of weigh-ins, then drink no water until you have weighed in.

If your kidneys are conditioned to process 2 gallons of water per day, and you stop your water intake, then your kidneys will continue to expel water and take it from your body to keep the process going. You will drop water and you will lose a significant amount of weight. Then it is important to drink the water back after weigh-ins and eat something light.

Remember that sodium and drugs are the most common reasons for holding water. It is also important to drink regular water or SmartWater only if you are taking diuretics. It can be very deadly if you are taking diuretics or any product that is high in sodium. Gatorade or similar drinks are best if you are naturally dropping water since they restore your body's' electrolytes. However I do not use Gatorade due to the HFCS & high sugar content, so be smart in choosing your drinks,

What Are Electrolytes:
An electrolyte is any substance containing free ions that behaves as an electrically conductive medium. Because they generally consist of ions in solution, electrolytes are also known as ionic solutions, but molten electrolytes and solid electrolytes are also possible.

Many critics of a high protein diet will often agree that the ill effects of a high protein diet are removed when sufficient amounts all water are consumed in conjunction by the athlete. Intakes of high quantities of water has been shown to have androgenic growth effects on an athlete.

Many fighters have done more harm than good by wearing sweat suits in an attempt to lose water. A sweat suit increases your body's heat and sure forces you to sweat, but the body's hydrostatic systems will quickly replace the water while you sleep.

A sweat suit is very effective for dropping that final two or 3 pounds of water only on the actual day of weigh-ins. The problem is that it leaves you dehydrated and tired prior to your fight.

A more effective way of losing body water/body weight is associated with drinking lots of water prior to the actual day of competition and then quickly cutting the intake as previously stated.

Some natural diuretics exist and they include: coffee, vinegar, dieters tea, asparagus, dandelion root, vitamin B6. The use of these products will have some side effects and are specifically noted with dandelion root and vitamin B6. Caution should be used with the use of these products specifically dandelion root and B6.

A quick word on dehydration and what to do if you feel light headed, dizzy, numbness, weakness, fatigue, or you just pass out. Drinking electrolytes will restore your body's fluid levels just as fast as an IV will. It takes about 20 minutes either way and if you blackout from dehydration you will likely get disqualified from fighting.

So do yourself a favor and keep some Amino energy by ON ( I use this and have no financial gain in recommending it ) in your gym bag, if you are taking any diuretics and make sure that someone in your corner knows that you are on water pills if you take any. It might just save your life!

Sodium or salt is often overused by most athletes and specifically fighters. The mere fact that salt makes you hold onto water is reason enough to avoid it in your fighters diet. This becomes especially important as the athlete begins the training season. Start reading labels and learn the nutritional facts of the foods that you are eating.

Sodium in chicken can vary from 80 grams per serving, to 1000 grams. Chicken producers will actually inject high sodium chicken broth into the poultry meat. Think about that since you are buying it at a 1.99 per pound on sale, but you are really paying for the weight of the added fluid.

Other sodium foods to avoid are high sodium diet sodas and salted tuna. Sometimes it is necessary to wash fish with water to remove the excess salt. Even with no salt tuna, cut open the lid, leave the lid on the top and slowly fill the can with water. Press down on the lid as you hold it over the sink to drain the natural salt water from the tuna.

It is all about making choices. Why eat something that makes you have to train harder to take off more water weight? It is better not to make poor choices about what you are eating and have to spend precious time and energy trying to remove the excess weight or water. While we are on the subject, it is very foolish to think that a pill will make up for poor food choices.So why Eat Something That Makes You Have To Train Harder To Take Off More Water Weight?

Now that we have covered some of the basic fundamental of dieting and nutrition, let's look at an example of the basic training diet for a 200-pound athlete who is hoping to diet down to the 180's level. Portions will vary based on the athlete's weight and goals. Less bread, rice and white potatoes will result in a lower total calorie intake and that is the golden rule.

Body Weight = Calories in verses Calories out (What you eat versus what you do)

Basic Example Diet For A 200 Pound Fighter:

6:00 AM:
8 oz of water with a creatine base (3 grams per 100 pounds of bodyweight)
30 minutes of cardio

6:30 AM:
8 oz of oatmeal
30 grams of protein supplement
A banana

8:00 AM:
8-10 precooked egg whites
Mrs. Dash seasoning (optional)
1 fruit

10:00 AM:
Can of tuna
8 ounces of vegetables or brown rice

12:00 PM:
6-8 ounces of chicken
8 ounces skim milk
Aged balsamic vinegar

2:00 PM:
8 oz of chicken or tuna
Whole wheat bread
1 piece of fruit before practice

3:00 PM:

4:00 PM:
6-8 ounces of red meat (lean)
6-8 ounces of vegetables
Red skin potato

6:00-7:00 PM:
6-8 ounces of fish or chicken
6-8 ounces of vegetables

9:00 PM:
Protein powder
8 ounces skim milk

11:00 PM:
Pray and go to bed

Your schedule may vary, but this example shows how you should plan out your days and meals ahead of time. Do not leave your meals out of your schedule and hope to find a healthy meal choice at the local fast food chain. When the time comes the meal is there, just eat it and move on, don't make a fuss about the whole thing.

Avoid excessive breads, foods loaded with sugar, anything with high fructose corn syrup, high sodium foods, and candy. Your trainer will like hearing me say: The fastest absorbed calorie is associated with alcohol, so avoid any alcohol. All recreational drugs will lower your natural testosterone levels - specifically marijuana.
The Fastest Absorbed Calorie Is Associated With Alcohol, So Avoid Any Alcohol.
Trial and error result in answers that we can learn from and provide a great learning experience. It is important for you as the athlete to understand proper nutrition.

Diets must adapt to your specific athletic needs, and they must adapt to changes in the season, as well as your age. Failure to follow these guidelines will result in the ref raising the other guys arm at the end of the match. Remember your opponent has the same access to this article and they might just be motivated enough to follow it.

Basic nutrients and their calories per gram:

Protein contains 4 calories per gram
Carbohydrates contain 4 calories per gram
Fat contains 9 calories per gram

Back To Basics.....Build A Better Back. Here's How.

Mass Building Back Workouts

Here you will find numerous workouts that you can try in the gym. Give them a shot and see which works best for you. Remember, not all exercises or workouts will work for everyone, each person’s muscles respond differently to the stimulation of a workout; therefore, you will need to play with different exercises and different rep ranges.

Workout #1

Wide Grip Pulldowns 3×8-12
Close Grip Pulldowns 3×8-12
Wide Grip Barbell Rows 3×8-12
Close Grip Dumbbell Rows 3×8-12
Barbell Shrugs 3×8-12

Workout #2

Wide Grip Pulldowns 3×8-12
Neutral Grip Pulldowns 3×8-12
Wide Grip Dumbbell Row 3×8-12
T-bar Rows 3×8-12
Dumbbell Shrugs 3×8-12

Workout #3

Wide Grip Pull-up 3×8-12
Close Grip Chin-up3x8-12
Smith Machine Wide Grip Row 3×8-12
Smith Machine Close Grip Row 3×8-12
Smith Machine Shrugs 3×8-12

Workout #4 – Bodyweight Workout

Close Grip Pull-up 3×8-12
Wide Grip Chin-up 3×8-12
Straight Arm Cable Pullover 3×8-12
T-bar Row 3×8-12
Barbell Shrugs 3×8-12

Workout #5 – Smith Machine Workout

Assisted Pull-up 3×8-12
Assisted Chin-up 3×8-12
Barbell Stiff-leg Deadlift 3×8-12
Barbell Upright Row 3×8-12
Dumbbell Pullover 3×8-12

Rich/Fit Get Peeled With My boxing/ Fire Cardio Training.

They say that slow and steady wins the race. Bullshit! I say the cardiovascular key to fat burning and building a muscular and well defined body is using interval training workouts on separate days from your weight training. ( I combine these intervals on my boxing training days ). These interval workouts alternate high-intensity levels with lower-intensity effort equaling monstrous amounts of calories and fat being burned, sparing you your most valuable asset. Your MUSCLE!. As I mentioned many times to all AbFitt Readers. this formula keeps your body burning calories long after you've stopped working out and that's what we are looking for right? This is why you train so dam hard!

Understand that interval training mimics sports - start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or rest. You can use interval training workouts any way you want - running, cycling, boxing, swimming, on elliptical trainers & treadmills. I prefer to do my intervals with the speed rope, heavy bag & an assortment of boxing drills.

You can also vary the intensity levels in different combinations. To start, here are three options for every experience level, (If you use exercise machines, don't choose the interval workout; choose the manual one, and create your own intensities by adjusting it yourself. It'll give you greater control over the speeds and will help you burn fat faster.) You'll derive benefits in as little as a 20-minute interval workout. As you build up endurance and strength, you can add time to your workout, however no cardio workout should go over 45 Min. You only lose muscle when you do this. The loss of lean muscle tissue only makes you a victim of skinny fat! Yuk!!

Interval Variation A: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 - 5 minutes warm up (light jog, low intensity, gradually increasing at the end of the warm up period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)

3. 3 - 5 minutes cool down (light jog, low intensity, gradually decreasing by the end of the cool down period)

Interval Variation B: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 - 5 minutes warm up

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cool down

Interval Variation C: Sports Conditioning & Fat shredding
Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.

1. 3 - 5 minutes warm up

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard or one minute all out sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

5. 3 - 5 minutes cool down

More workouts like this at http://AbFitt.blogspot.com

Hardcore Training with PlayFast9 & Some Texas Style....

Here is a little motivation for you guys heading into the weekend. Enjoy!

Courtesy of PF9-

Floyd "Money" Mayweather Returns In September

Floyd Mayweather Jr., a former five-division champion and one of the top pound-for-pound stars of the era, will end a 16-month layoff when he challenges welterweight titlist Victor Ortiz on Sept. 17.

"My fans have been waiting long enough. Floyd Mayweather vs. Victor Ortiz. Sept 17, 2011 for the WBC world championship," Mayweather tweeted Tuesday afternoon to make the announcement.

Details of the pay-per-view fight, including which network will handle it and the specific site, are being worked out, Golden Boy's Richard Schaefer, Ortiz's promoter, told ESPN.com.

But Mayweather said he will be ready.

"I am ready to return to the ring and give my fans a fantastic night of boxing by fighting the best out there and for me, that is Victor Ortiz," Mayweather said. "He is the current champion and an extremely talented fighter who showed amazing skills, and heart, in his last performance against Andre Berto.

"At this stage of my career, these are the challenges I look for, a young, strong, rising star looking to make his mark in boxing by beating me. Like the rest of my opponents, he is going to try to prove that he can beat me. I commend him for accepting the fight, but on Sept. 17, Ortiz is just going to be another casualty, the 42nd one who tried and failed. Trust me, I will be ready."

Ortiz (29-2-2, 22 KOs), 24, was the 2008 ESPN.com prospect of the year and one of boxing's rising stars. The southpaw from Garden City, Kan., now based in Oxnard, Calif., moved up from junior welterweight and outpointed Berto to win a welterweight title on April 16. It was a thrilling fight a leading fight of the year candidate -- in which Ortiz and Berto both were knocked down twice. Mayweather was scouting out Ortiz at this fight is now obvious.

FLOYD MAYWEATHER JR. QUICK FACTS Birth date: Feb. 24, 1977

Birthplace: Grand Rapids, Michigan
Turned pro: 1996
Weight class: Welterweight
Height: 5-foot-8
Pro fights: 41
Record: 41-0-0
Wins by KO: 25

41-0-0, 25 KO

5/1/2010 146 Shane Mosley Win UD, 12
9/19/2009 146 Juan Manuel Marquez Win UD, 12
12/8/2007 147 Ricky Hatton Win TKO, 10
5/5/2007 150 Oscar De La Hoya Win SD, 12
11/4/2006 146 Carlos Baldomir Win UD, 12
4/8/2006 146 Zab Judah Win UD, 12
11/19/2005 147 Sharmba Mitchell Win TKO, 6
6/25/2005 139 Arturo Gatti Win TKO, 6
1/22/2005 139 Henry Bruseles Win TKO, 8
5/22/2004 140 DeMarcus Corley Win UD, 12
11/1/2003 135 Phillip N'dou Win TKO, 7
4/19/2003 134 Victoriano Sosa Win UD, 12
12/7/2002 134 Jose Luis Castillo Win UD, 12
4/20/2002 134 Jose Luis Castillo Win UD, 12
11/10/2001 129½ Jesus Chavez Win TKO, 9
5/26/2001 130 Carlos Hernandez Win UD, 12
1/20/2001 130 Diego Corrales Win TKO, 10
10/21/2000 134 Emanuel Augustus Win TKO, 9
3/18/2000 130 Gregorio Vargas Win UD, 12
9/11/1999 130 Carlos Gerena Win TKO, 7
5/22/1999 130 Justin Juuko Win KO, 9
2/17/1999 130 Carlos Rios Win UD, 12
12/19/1998 130 Angel Manfredy Win TKO, 2
10/3/1998 130 Genaro Hernandez Win TKO, 8
6/14/1998 130 Tony Pep Win UD, 10
4/18/1998 130¼ Gustavo Cuello Win UD, 10
3/23/1998 133 Miguel Melo Win TKO, 3
2/28/1998 130 Sam Girard Win KO, 2
1/9/1998 132 Hector Arroyo Win TKO, 5
11/20/1997 130 Angelo Nunez Win TKO, 3
10/14/1997 133½ Felipe Garcia Win KO, 6
9/6/1997 131 Louie Leija Win TKO, 2
7/12/1997 130½ Jesus Chavez Win TKO, 5
6/14/1997 132 Larry O'Shields Win UD, 6
5/9/1997 129½ Tony Duran Win TKO, 1
4/12/1997 132 Bobby Giepert Win KO, 1
3/12/1997 132 Kino Rodriguez Win TKO, 1
2/1/1997 133 Edgar Ayala Win TKO, 2
1/18/1997 130 Jerry Cooper Win TKO, 1
11/30/1996 131 Reggie Sanders Win UD, 4
10/11/1996 131 Roberto Apodaca Win TKO, 2

Losing weight means nothing if you aren’t losing fat!

What You Need To Know

1) The single most important factor is your diet.
2) Cut back on your number of sets and reps when you decrease your daily caloric intake.
3) Be sure to schedule at least one rest day.

For most people in the gym, figuring out how to get ripped is a priority. Some people just want to be "big," but they make up a very small group of the population. Most men want more: They want to not only be big, but also be lean enough that all of their muscle definition is visible. After all, for most of you, part of the reason for going to the gym is to help you look better. Learning how to get ripped will certainly accomplish that.

However, what does it take to get ripped? A proper diet? A specific exercise program? Or is there a supplement that holds the key ( hardly ) to making the biggest difference? It takes time to get ripped. Unfortunately, it isn’t an overnight phenomenon and it will take a considerable amount of hard work, but if you approach this work educated it’ll take far less time to get shredded than if you don't.

Those who don't train with productive methods end up spending more time in the gym, but they see less drastic results. Be sure you keep the following in mind when you want to get ripped so you don’t become a part of that particular group of individuals.

Potentially, the single most important factor in your quest to get ripped will be your diet. Getting lean is about 70% dietary effort, 20% proper workout programming technique, 5% psychological (because, let’s face it, temptation is around every corner), and 5% sheer determination.

That said, don’t fall into the trap of thinking there is one single diet that is going to get you results. There are a number of very good diet setups out there that you can most definitely follow to achieve your goals.

Be certain that you are consuming fewer calories than you need to maintain your weight. Fat loss is really just a simple mathematical equation; it considers the compounding factors of where calories come from, times when your meals are being eaten, and so on. These are all personal preferences that help to determine whether or not you're able to stick with the diet in question.

If you don’t stick with the diet you aren’t losing fat, are you? So, whatever diet is going to be most comfortable for you, while still allowing you to eat hypo-calorically, is the one you should be following to get ripped.

The one exception would be protein intake, as you should be consuming a minimum of one gram per pound of body mass in order to prevent muscle loss. Losing weight is of no use if you aren’t losing fat weight. That’s the critical factor that will determine whether you end up looking like a smaller version of your current self at the end of the diet or a version that is leaner and appears more muscular.

Rather than giving you specific foods to eat, shoot for a calorie intake of between 10 and 12 multiplied by your body weight. This is a fairly good approximation of the calories you should be consuming for weight loss, along with one gram of protein per pound of body weight.

After that, aim for 15% of those remaining calories for fat (or higher, whatever your preference) and fill in the rest with carbs.

It should be clear, if you’ve ever tried dieting before, that certain foods will help satisfy your appetite better and keep your blood sugar levels under control (thus, preventing rebound hunger), so the more you can incorporate these types of foods the better the chances you’ll have when you try to get ripped.

Remember to take in some protein and carbohydrates around your workout period, for both muscle glycogen replenishment and to help give you the energy you need to get through the workouts in the first place.

Weight-lifting workout

When trying to get ripped, the workout does not play an incredibly huge role, as already stated. As long as you are not on a crazy setup that has you doing volume overload (a surefire recipe for burnout when on a diet), you should be able to maintain your muscle mass.

When designing your workout to get ripped you'll want to cut back on the total number of reps and sets since you won’t have the fuel to recover from strenuous workouts. At the same time, however, try to maintain intensity since it will preserve your strength and muscle tissue mass.

So, if you used to do four sets of bench-pressing consisting of 6 reps at 180 pounds, knock that down to 2 or 3 sets of bench-pressing consisting of 6 reps at that same 180 pounds. Maintaining the same poundage is what is going to be absolutely key here. Even if it means doing only a single set, the weight should stay up (note: it’s uncommon to make strength gains during this time; we are simply shooting to maintain your strength).

Additionally, when you want to get ripped you'll need to reduce the amount of isolation work you do. This would include movements such as bicep curls, tricep isolation exercises, leg extensions, lateral raises, and so on. You can hit pretty much all the muscle groups in the body with the following exercises:

Bench press
Shoulder press
Calf raise
One ab exercise

Obviously, you can swap these exercises around; do a pull-up instead of a row or do an incline bench press instead of a shoulder press. Getting these core movements in, however, will keep you on top of your game.

Divide these up into either a full-body program performed two to three times each week or an upper/lower split performed four days each week, trying to keep it to a maximum of 15 sets per workout if you're doing upper/lower, and 20-25 if you're doing full body.

To maintain your muscle glycogen from workout to workout (for those who are doing a low-carb approach and not eating very many carbs elsewhere in their diet), consume 5 grams of carbs per 2 sets during the pre/post-workout period).
Cardio component

To round out your workout to get ripped, we have the cardio component. Now, when it comes to cardio, you want to do as little as you can get away with in order to get the results you’re looking for. Problems will start to occur when you begin doing hour-long cardio sessions combined with your already intense lifting workouts, both coupled with a reduced calorie intake.

The issue with doing long, moderately paced cardio is that at some point you will likely start to plateau as far as fat loss is concerned, which then means you’ll either have to up the cardio again or further reduce your calories. If you’re already eating at a very low calorie level, reducing them further may cause you to sacrifice proper nutrition.

To overcome this issue, consider doing one to two sprint cardio sessions per week, as these are better suited for burning fat while maintaining your muscle mass. Do note that two should be your max as far as intervals are concerned, especially if you are lifting heavy with your legs. If you’re doing a full-body workout, three times per week, you’ll likely want to reduce this to one since you still need enough total time for rest. If you are doing squats, deadlifts and other leg exercises Monday, Wednesday and Friday, and throw in intervals on Tuesday, Thursday and Saturday (with Sunday off), you will essentially be working legs six days in a row, which would literally destroy you in a matter of a few weeks. Your system simply needs more time to recover with proper program planning.

Consider doing your leg workouts and intervals on the same day to increase the total amount of rest days you’ll have during the week.

After the interval sessions are added, see how fat loss progresses. If you need a little more after that, consider a moderately paced cardio session for 20 to 30 minutes on another day or two of the week. Just be sure you're still getting that one day of complete rest from all forms of physical activity.