The Rules To Ripped

Welcome the “The Rules To Ripped”.

This is a simple set of instructions which I’ve handed out to almost all of my male and female PT clients over the last two decades.

They’re easy to follow, and they work.

1. How To Set A Goal

Here’s a little secret:

The vast majority of people you’ll meet in gyms who are struggling to get results have either a) not set a training goal, or b) set a vague training goal, or c) set an unrealistic training goal.

• The problem with not setting a training goal

You coast, simple as that.

• The problem with setting a vague training goal

A goal which is not measurable will not be achieved, so I want something more specific than, “Oh I just wanna lose some fat and build some muscle.”

• The problem with setting an unrealistic training goal

Goals work best when they have a deadline, but the more unrealistic the goal the further away the deadline becomes, and people don’t like that. For instance, if someone has wants to get huge like Arnold Schwarzenegger they’ll feel a million miles away right now, and the sheer size of the workload causes most people to quit.

• Here’s how to do it properly

Setting a proper goal will not only help with achieving your results, it’ll also improve self-discipline, consistency, and your mental capacity to handle plateaus (because they are part of the journey).

I like to set goals using the smart goal framework:

• S: Specific (these are your numbers, e.g. how much weight you want to lose, or how many inches you want to add to your biceps, etc.)
• M: Measurable (how you’re going to track your progress, e.g. MyFitnessPal, scales, measuring tape, photos, etc.)
• A: Achievable (Set achievable micro-targets along the way to your overall goal.)
• R: Relevant (This is your reason why.)
• T: Timely (You must set a deadline for the goal to be complete.)

So a vague training goal like this:

“Oh, I just want to lose a bit of weight, and build a bit of muscle.”

Becomes something much more specific like this:

“I want to drop 20lbs (specific) so that I look awesome on my wedding photos (relevant). I get married on July 1st so I have 3 months to do it (timely). 20lbs in 3 months works out at an average of 1.5lbs per week (achievable), and I’ll track this by getting weighed and taking measurements every Sunday morning at 8am (measurable).”

Even though both examples show a person trying to lose weight and build muscle, the second example has a far greater chance of succeeding because he/she actually has a plan in place.

It breaks down the training goal into a much more achievable state so it feels less daunting (e.g. 1.5lbs per week sounds less scary than 20lbs).

It also creates personal accountability, which is a key factor in achieving a weight loss goal. Heck, a 2004 study published in Nursing Science which worked with a group of people who had underwent a successful weight loss journey even showed that the feeling of “taking control” which is created by taking personal accountability was the most commonly-reported behaviour change amongst all of the successful trainees. (1)

So grab a notepad and write down some training goals using the framework above, or click here to read more on this topic.

2. Calories Are King

People often get caught up in the minutiae of dieting, and in doing so they overlook the basic stuff that matters much more.

For example, we all know somebody who demonizes carbohydrates, or who doesn’t eat after 8pm, or who swears by those weird fucking vaginal eggs sold by Gwyneth Paltrow (unfortunately those are a real thing!).

In truth, your dietary success hinges on the law of thermodynamics.

Sure we can tighten up your food choices to help you further (which I’ll do later), but it ultimately all comes back to the total number of calories you eat.

If you eat too few calories you’ll slip into a calorie deficit and the body will respond by burning through its reserves of stored fat to get the additional energy it requires. This means you’ll lose weight. On the flipside, if you eat too many calories you’ll go into a calorie surplus and the body will respond by using the energy it needs and then storing the rest. This means you’ll gain weight.

It’s important to remember that human beings are hard-wired this way.

You’ll hear lots of morons claiming otherwise, and trying to get you to buy all sorts of silly supplements or do crazy fad diets, but there isn’t anything which an override the simple rule of “calories in versus calories out”, and there has never been a single study in history where it has occurred. (2)

Click here to read more on this topic.

3. Eat More Protein

Of the three macronutrients which make up our calories (protein, carbohydrates, and fat), it’s protein which plays the largest role in both muscle growth and fat loss.

The amino acids it contains are directly responsible for triggering the hypertrophy process, and are converted into new lean muscle tissue.

Unfortunately, most of the information out there on how much protein you should eat per day is bullshitL

• This is considered too low

The UK government advises people to eat just 0.35 grams of protein per pound of body weight in their national nutrition guidelines. That equates to about 65g/day for a guy weighing 185lbs, and it’s way too low to build muscle. It’s important to remember that these guidelines are aimed at the general population, and not for people trying to build muscular physiques. (3, 4)

• This is considered too high

There are many self-proclaimed “experts” out there who believe you need to eat an absurd amount of protein each day. Some advise going as high as 2g/lb (which equates to 370g/day for a 185lbs guy). It’s worth knowing that all of these people either own or are affiliated with supplement brands, and deliberately set targets which are difficult to hit with food alone so that the reader purchases their protein drinks instead.

• This is the Goldilocks zone

The current body of evidence on the protein requirements for athletes indicates that the “sweet spot” for building muscle is 1.18g/lb (which equates to 221g/day for a guy weighing 185lbs). The muscle building effects of protein appear to max out at this level, although going as high as 1.5g/lb (which equates to 278g/day for a guy weighing 185lbs) may have some additional benefits with appetite suppression due to protein’s effects of satiety, which could be useful for people looking to drop weight. (5, 6, 7, 8, 9, 10)

Click here to read more on this topic.

4. Don’t Be Scared Of Fatty Foods

Fat was demonized as “the root cause of obesity” back in the 1980s, but we now know that’s not true.

Many people remain confused, though, so let’s set the record straight: fat (the nutrient) and fat (body fat) are not the same thing!

Eating sufficient dietary fat will actually play a crucial role in supporting your gym training because it regulates the production of muscle building hormones like cortisol and testosterone, and certain types of dietary fat (like Omega-3) will actually help you to burn more body fat (as strange as that sounds).

Now then, the minimum threshold for fat is around 0.3g/lb (which equates to 56g/day for a guy weighing 185lbs). I like to have my clients set their target a little higher than the bare minimum so I go with 0.4g/lb (which equates to 74g/day for a guy weighing 185lbs). This provides a buffer to always ensure you get enough fat to produce the desired results. (10, 16, 17)

Click here to read more on this topic.

5. Alter Your Carb Intake To Gain/Lose Weight

Protein and fat need to be set to at least the minimum threshold (above) in order to unlock the muscle building results they offer, but carbs are different.

You see, the amino acids, DHA, and EPA provided by protein and fat are deemed “essential nutrients” because the body can’t create them by itself. This makes them our nutritional priority.

There are no “essential” carbohydrates, though, because if we were to eliminate them from our diet the body would still be able to create energy via a combination of protein and fat.

Al of this means that carbs are the macronutrient we can “play with” when looking to boost or decrease our daily calorie intake.

For example, if you have 800 calories left after setting your protein and fat target, then that’s what you’ll spend on carbs. If you need to make further adjustments to your calorie target in the future, you’ll keep your protein and fat targets the same and move your carb target to make it work.

It’s important to remember that I’m not saying carbs are bad – because honestly, they’re not! – I’m just saying they’re not as crucial as total calories, protein, and fat. This macronutrient is broken down into glycogen and used for energy, but the reason we deem it “non-essential” is because the body can also do this via a combination of protein and fat if necessary – however, it cannot perform a similar process for the nutrients we get from either protein or fat (e.g. if you don’t eat enough protein the body cannot create its own source of amino acids via a combination of fat and carbs).

Click here to learn more about using carbs to gain size.

6. Use These Proven Supplements Before And After Training

Yes, you can take your results to a whole new level by providing your body with a short list of nutrients both before and after you train.

Consume these 20-30 minutes before a workout:

• 6-10 grams citrulline malate
• 3.2 grams beta-alanine
• 200-400mg caffeine

These nutrients will improve a wide spectrum of training-related benefits including endurance, recovery, blood flow, nutrient delivery to working muscles, and strength output. The good news is you can grab a good pre-workout (like this) which provides them all in the correct doses, making it easy as fuck. (23, 24, 25, 26, 27)

Consume this 5-15 minutes after a workout:

• 5g creatine monohydrate
• 20g whey protein

Creatine is the most effective (legal) muscle building supplement of all, and with sustained use it’ll greatly improve your strength and your muscle mass. Considering the immense results it offers, it’s actually dirt cheap. Whey protein, on the other hand, will enable you to hit your daily protein target more easily while also providing your body with a quick-fire source of amino acids right after training, when it wants it the most! Mix them together and you’re good to go. (22)

Here’s more information on the benefits of proper pre-workout supplementation, and here’s more information on the benefits of creatine.

7. Eat Protein Often

In the words of Foo Fighters:

“I’ve got a confession to make.”

I recently debunked the age-old bodybuilding myth that eating smaller more frequent meals throughout the day will speed up your metabolism. People used to believe this would lead to greater fat loss results, but science now shows us that it’s not true. (11, 12)

In fact, meal frequency has zero effect on metabolic rate or fat loss! (13)

However, it does appear that eating protein more frequently can have a positive effect on muscle growth. Research suggests that spreading your daily protein intake across several small-to-medium-sized doses can lead to slightly better uptake of amino acids into the muscle cell. (14)

If you’ve used my diet plans before and wondered why I usually structure them around three main meals and a couple of protein shakes, now you know why!

Click here to read more on this topic.

8. Enjoy Some Post-Workout Haribo Gummy Bears!

No, this is not a typo.

My clients often get funny looks from other gym-goers as they tuck into their post-workout Haribo, but the joke’s on those guys because this nutritional technique works like a charm!

The primary ingredient in Haribo Gummy Bears (aka Gold Bears in the UK) is dextrose, which is a form of fast-release carbohydrates which can be used immediately by the body to replenish your glycogen stores after a workout – plus, the psychological benefit of “having a treat after a workout” generally leads to greater training consistency and also reduces sweet cravings outside of the gym. (18, 19, 20, 21)

That puts you in a win/win situation.

We’re looking for 30g carbs, and in Haribo currency (not that I’m obsessed) that translates to 17 little bears. Enjoy!

Click here to read more on this topic.

9. Use A High Quality Whey Protein Blend

I want to place extra emphasis on the words “high quality”.

Most people own or have at least used a whey protein supplement before, and by now I think we all know that a) it’ll make it easier to hit your daily protein target, and b) they’re convenient because they require no prep time.

However, if I was to ask people for the specific things they need to look for in a whey protein supplement, most people could not tell me.

They are:

• Around 20-30g protein per serving

A good whey protein supplement will make it easy for you to hit your targets because they’re just so convenient.

• 75% (or greater) protein-per serving ratio

You’re buying a whey protein supplement because you want more protein, so this is a good way to weed out products which contain a lot of unnecessary filler.

With a 75% PPS ratio, if your scoop size is 40g it should contain 30g protein, so protein makes up the bulk of the scoop and just 10g covers every other ingredient (including carbs, fat, and any additional ingredients they have chosen to add). It might seem crazy, but there are products out there with a PPS ratio below 30%!

• A blend of different protein sources

Brands will automatically tell you to buy their most expensive products, but science is not on their side.

A 2009 study from the University of Texas showed that a combo of whey, soy and egg out-performed just whey alone, with the researchers suggesting that the different speeds of digestion from each protein source led to a better uptake of amino acids into the muscle cells. (15)

However, if you typically suffer from digestion issues when you consume protein supplements I recommend switching to something like whey protien isolate.

If you need help choosing a good supplement, I recommend this one (UK & Europe) or this one (USA).

10. Track Your Nutrition Accurately

It’s time for a catchphrase my PT clients have heard me say thousands of times over the last 22 years:

“If you don’t track you don’t know!”

– Russ Howe PTI

Honestly, it frustrates me how many people in the gym do not track their nutrition – especially when they are unhappy with their progress!

Most of us presume we can just “wing it”, but we can’t.

I’ve had too many conversations to remember where a person has said something like, “I’m eating 1200 calories per day but not losing weight”, only to record their actual intake and see that they were eating more than double that.

It isn’t even their fault, either, it’s just that people generally suck at estimating what they’ve eaten.

Using an app like MyFitnessPal (free) or Carbon Diet Coach (paid but 10x cooler) to keep track of your nutrition is such an easy way to erase what I consider the #1 mistake people make in their day-to-day diets, so fucking do it.

Nowadays it’s a simple as just scanning the food with your phone and it logs everything for you, whereas back in my day (early 2000s) we had to write everything down on a spreadsheet and calculate the macros, so don’t even fucking think about telling me that it’s too much hassle!

Also, research shows us that this is one of the very best ways to create personal accountability (remember the first rule?) in somebody’s diet. (28, 29)

Further Reading:

If you enjoyed this blog, then you’ll probably also like reading these.

>> How To Use RussHowePTI.com
>> Russ’ Guide To Supplements
>> Creatine: Your Best Pal For Muscle Growth!

References:

1. Berry D. An emerging model of behavior change in women maintaining weight loss. Nurs Sci Q (2004).
2. Howell S., et al. “Calories in, calories out” and macronutrient intake: the hope, hype, and science of calories. Am J Physiol Endocrinol Metab (2017).
3. 10 Protein and Amino Acids. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Institute of Medicine (2005).
4. Bray G. A., et al. Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trial. JAMA (2012).
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14. Moore D. R., et al. Daytime Pattern Of Post-Exercise Protein Intake Affects Whole-Body Protein Turnover In Resistance-Trained Males. Nutr Metab (Lond). (2012)
15. Paul G. L., et al. The rationale for consuming protein blends in sports nutrition. J Am Coll Nutr (2009).
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17. Whittaker J., et al. Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies. The Journal of Steroid Biochemistry and Molecular Biology (2021).
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19. Wojcik J. R., et al. Comparison of carbohydrate and milk-based beverages on muscle damage and glycogen following exercise. Int J Sport Nutr Exerc Metab (2001).
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21. Glynn E. L., et al. Muscle protein breakdown has a minor role in the protein anabolic response to essential amino acid and carbohydrate intake following resistance exercise. Am J Physiol Regul Integr Comp Physiol (2010).
22. Rawson E.S., et al. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res (2003).
23. Duncan M. J., et al. The effect of caffeine ingestion on mood state and bench press performance to failure. J Strength Cond Res (2011).
24. Childs E., et al. Subjective, behavioral, and physiological effects of acute caffeine in light, nondependent caffeine users. Psychopharmacology (Berl) (2006).
25. Kim T. W., et al. Caffeine increases sweating sensitivity via changes in sudomotor activity during physical loading. J Med Food (2011).
26. Alvares T. S., et al. Acute l-arginine supplementation increases muscle blood volume but not strength performance. Appl Physiol Nutr Metab (2012).
27. Hoffman J., et al. Beta-alanine and the hormonal response to exercise. Int J Sports Med (2008).
28. Lichtman S. W., et al. Discrepancy between self-reported and actual caloric intake and exercise in obese subjects. New England Journal of Medicine (1992).
29. Ingels J. S., et al. The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time. J Diabetes Res (2017).