Nutrition plan for The Rip Down: Phase 2 (male).

The Rip Down nutrition overview

Russ Howe PTI

“This sample nutrition plan is designed to be followed alongside weeks 3 and 4 of The Rip Down.

It is based on a target body weight of 180lbs.”


1.2g per lb0.4g per lb0.9g per lb3-4lt
Track your foods in My Fitness Pal or Carbon Diet Coach.

Breakfast 1:

1 scoop Myprotein Total Protein Blend in water
3 capsules daily multivitamin
3 capsules Omega-3
1 capsule vitamin D3

Breakfast 2:

4 large scrambled eggs
2 slices wholemeal bread

Mid-Morning Snack:

1 Quest bar


1 can tuna in spring water
2 handfuls mixed leaf salad
2 tbsp light mayo
1 large orange

Pre Workout:

1 scoop RedCon1 Total War


1 scoop Myprotein Total Protein Blend in water
5g creatine monohydrate
1 medium apple


200g chicken breast fillets
200g sweet potato
100g mixed vegetables
80g broccoli & cauliflower florets
2 tbsp Nando’s peri-peri sauce
250g low fat cottage cheese

The sample nutrition plan above provides 216 grams of protein, 73 grams of fat, and 163 grams of carbohydrates.

Back to program main screen.

  • How To Get In Photoshoot Shape In 2 Months

    In this article I’m going to give you a quick and easy nutrition plan you can use to whip yourself into photoshoot shape in just 8 short weeks.

    Click here to read,

  • The Rules To Ripped

    These ten tips will help you to lay the foundations of a rock solid body transformation. I call them “The Rules To Ripped”.

    Click here to read,


    What is the best pre workout of 2020? Don’t waste your money – it’s time for The Russ List 2020, my yearly breakdown of the best pre workout supplements!

    Click here to read,

  • How To Make Your Own Pre Workout Supplement

    Want to learn how to make your own pre workout from scratch? This guide teaches you the four ingredients you’ll need.

    Click here to read,

  • Why Arnold Is Still The Best Bodybuilder

    Many people are hailing Chris Bumstead as the greatest bodybuilder of all time. Here’s my take on why Arnold is still #1.

    Click here to read,

  • Creatine Myths Busted!

    There are many myths surrounding creatine and it’s potential side effects. This article addresses them one by one.

    Click here to read,

  • Eating Fat Won’t Make You Fat

    Fat was demonized in the 1980s and is still misunderstood today. Here’s the science on optimizing your fat intake for results.

    Click here to read,

  • Eat More Protein For Muscle Growth

    How much protein should you eat per day to build muscle? More than most people do. Here’s the lowdown on protein requirements for athletes.

    Click here to read,

  • Omega-3: Behold The Alpha Omegas!

    Omega-3 supplements are an afterthought for most people, but more fool them!

    Click here to read,

  • Ashwagandha: The Stress-Busting Fat Burner?

    You want a supplement which can reduce stress, boost fat loss and give you better sleep? You got it!

    Click here to read,

  • Agmatine Sulfate: Just Say N.O.

    Say hello to agmatine sulfate. This nitric oxide booster is hailed as “the next big thing” in pre workouts… BUT IT ISN’T!

    Click here to read,

  • CLA: The Belly Fat Burner?

    Conjugated linoleic acid (CLA) is billed as a fat burner which can specifically target belly fat. Let’s see if it really works.

    Click here to read,

russ howe pti programs

Grab a membership to have access to all training programs, diet plans, supplement research and the famous Daily Trainer workouts from Russ!

Click here to see more.