Get Ripped, Get Huge ASAP

The Holy Grail of Bodybuilding

  1. Get ripped…
  2. while packing on slabs of muscle…
  3. in a short time frame….
  4. without drugs.

And here’s how we’re going to do it.




Between 10 – 12 calories per pound of Lean Body Mass (LBM)

  • LBM = your total weight – body-fat weight


  • a 220 lb man with 20% BF has an LBM of 176 lbs
  • An LBM of 176 = a range of 1760 to 2112 calories per day

Peri-Workout Nutrition

Drink a serving of Gaspari Nutrition’s Size On Max Performance during the course of your workout.

  • Creatine + whey protein hydrosylate + leucine + carbohydrates + some other “stuff” = my favorite workout drink.  (180 calories)

Post-Workout Nutrition

  • Whey Isolate protein shake – water, 2 scoops of  protein, shake, chug – (200 – 260 calories of muscle re-building-ness)

[box type=”note”]If you’re finding that you’re not gaining or shudder…losing some muscle mass on this plan, I want you to add extra carbs to this shake – fruit, sweeteners, whatever Take the calories away from the carbs you eat during the rest of the day[/box]

Rest of the Day Nutrition

In addition to the workout supplements, I recommend 2 tbsps of fish oil to be taken each day. Personally, I take 1 tbsp in the morning and the second spoonful before I go to bed.

Next, we need to subtract the supplement calories from the daily allowance…

  • Fish Oil (240 cal)
  • Size On (180 cal)
  • Whey Protein shake (200 – 260 cal)
  • Total – 620-680 calories

This leaves our test subject with between 1080 and 1492 calories for the rest of the day

Here’s how he’s going to get those calories

  • 1/2 will come from carb-free Protein sources – eggs, beef, chicken, fish, etc…
  • 1/2 will come from the approved vegetable list

If you need to use fat to prepare your meals, subtract those calories from your protein sources

Approved Vegetable List

  • Leafy, green, salad-type vegetables – Amaranth, Arugula, Beet greens, Bok choy, Broccoli Rabe, Borage greens, Brussels sprout, Cabbage, Catsear, Celery, Celtuce, Ceylon spinach, Chaya, Chickweed, Chicory, Chinese Mallow, Chrysanthemum leaves, Collard greens, Corn salad, Cress, Dandelion, Endive, Fat hen, Fiddlehead, Fluted pumpkin, Garden Rocket, Kale, Komatsuna, Kuka, Lagos bologi, Lamb’s lettuce, Land cress, Lettuce, Lizard’s tail, Melokhia, Miner’s Lettuce, Mizuna greens, Mustard, Napa cabbage, New Zealand Spinach, Orache, Pak choy, Paracress, Poke, Radicchio, Sea beet, Sea kale, Sierra Leone bologi, Soko, Sorrel, Spinach, Summer purslane, Swiss chard, Tatsoi, Turnip greens, Watercress, Water spinach, Winter purslane and Yarrow
  • Flowers and flower buds – Artichoke, Broccoli, Caper, Cauliflower, Courgette flowers and Squash blossoms
  • Bulb and stem vegetables – Asparagus, Cardoon, Celeriac, Celery, Elephant Garlic, Florence fennel, Garlic, Kohlrabi, Leek, Kurrat, Lotus root, Nopal, Onion, Pearl onion, Prussian asparagus, Spring Onion/Scallion, Shallot, Welsh onion and Wild leek
  • Root and tuberous vegetables – Bamboo shoot, Beetroot, Burdock, Broadleaf arrowhead, Camas, Canna, Carrot, Cassava, Chinese artichoke, Daikon, Elephant Foot yam, Ensete, Ginger, Hamburg parsley, Horseradish, Jerusalem artichoke, Jícama, Mashua, Parsnip, Pignut, Prairie turnip, Radish, Rutabaga, Salsify, Scorzonera, Skirret, Swede, Sweet Potato or Kumara, Taro, Ti, Tigernut, Turnip, Ulluco, Water chestnut, Yacón and Yam
  • Sea vegetables – Aonori, Carola, Dabberlocks or badderlocks, Dulse or dillisk, Hijiki, Kombu, Laver, Mozuku, Nori, Ogonori, Sea grape, Sea kale, Sea lettuce and Wakame
  • Other Vegetables/ Fruits – Bell pepper, Bitter melon/Bitter gourd, Chayote, Courgette, Cucumber, Ivy Gourd, Eggplant/Aubergine/Brinjal, Luffa, Pumpkin, Squash, Sweet pepper (Capsicum), Tinda, Tomatillo, Tomato and Winter melon
Approved Supplementary Fats
  • Avocado oil, bacon fat, butter, coconut oil, ghee, lard, tallow, nut butters, walnut oil, macadamia oil, and olive oil (over salads & veg only – don’t cook with olive oil)


This series of workouts will pile on muscle mass faster than a big tub of steroids.


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  1. Hey Doug,
    I thought you were not one of the get ripped quick sheme kind of guys. Also, this seems like a lot of volume with a constant calorie deficit. What is the system in the works to put on “slabs of muscle”?

  2. Hi Felix

    This is a short term training/diet plan. It used to be that none of my male clients came looking for quick fixes. I’ve always had lots of women come to me asking to whip them in shape for a wedding or reunion, but now I’ve got guys doing the same – for reunions or to look better at work.

    Normally, I am not a believer in counting calories as a long term weight loss/weight maintenance strategy. I focus more on improving the nutrition, getting the body back into health and letting the caloric reduction and weight loss happen naturally.

    The idea behind this plan is to:

    1. Quickly improve insulin sensitivity (a common prob) by reducing carb load throughout the day
    2. Take advantage of insulin to maximize muscle cell hypertrophy and repair via the workout drink & post-workout shake

    Except for serious hardgainers, this plan hasn’t failed…yet. We’ve seen an increase in muscle mass over 4 weeks…which looks even more impressive due to the fat loss.

    If you’re interested,this same theory can be tweaked to focus more on muscle mass gains & less on fat loss by increasing the caloric consumption without changing food choices, meal scheduling or workouts

    With my clients, I am constantly tweaking their calories on this plan.

    IMHO, the 10-12 cal recommendation is just a starting point. I treat my clients like1-person science experiments

  3. Hey Doug,
    thanks for the reply and the input. Appreciate it. So when you talk short term…how short a term? 8 weeks. What confuses me a little is that I see no cardio or HIIT sessions inbetween. That made me curious. Would you say (I guess I take it from your comment, but not sure) that this would be sth to get rid of those last pesky pounds that just dont want to come off?
    Thank you and all the best.

  4. 4 weeks max… then either take a 1 week active rest break and go back for another 4 weeks, or just move on to another phase.

    Re the HIIT, we could include some short (10 min) sessions on off days, but my concern is nervous system fatigue screwing up the fat loss – It’s an area that I can’t be positive about one way or the other, so I left it out of the program. You can try it, but really pay attention to your body.

    And yes, I use this to get clients down into the single digit BF percentages. We’re not talking pro bodybuilder freakishness, but seriously lean

  5. Hi Rob,

    In the “supplement calories” bullet points you mention 240 cals from Fish oil but I can’t find any mention of fish oil anywhere else in the article can expand on this a little.


  6. Great post, good to see great information in one place to help someone get started on their journeys!

Comments are closed.