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Question
Posted by: Ramey | 2010/05/20

Getting ripped

Hey there...im professional actor,looking to get ripped really quick,studied sports science so know how to gym and eat...(high protein/low carbs 6 times a day ect)
But looking to be more scientific bout it now to get best results...
Never went to a Nutritionist so thats why im mailing you now...
Whats the best foods for best results...
My eating plan is as follows...
Morning-oats with water(no sugar/salt)
Afternoon-2 cans of tuna or 2 skinless chicken breast with mixed veggies
Evening-the same as afternoon...just eat broccoli insted of mixed veggies...
(try to do the shakes inbetween but its difficult while we shooting)
Im currently 75/76 kgs,ususally i get really ripped on 70 kgs but i want bit more muscle size so to be ripped at this weight is ideal...im 1,73m tall aswell...
Oh and i play Dr Quinton Meyer on Binnelanders...maybe you can take a look but i want to be more ripped than that(i dont look like that now)
Thanks!!!!
Ramey

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Our expert says:
Expert ImageDietDoc

Dear Ramey
As a nutritionist I don't agree with the high-protein low-carb diets that sportsmen use to build muscles, but if this regimen has worked for you in the past and you have only a short period to 'get ripped', then stick to it. Always remember the following important points: 1) Muscle development is determined by your genetic makeup, and the amount and type of exercise you do - no shortcuts here 2) Carbs are your best source of readily available energy to permit you to exercise at full potential to develop those muscles 3) Carbs without added fats, have the lowest energy content of the 3 so-called macronutrients (i.e. carbs - 16 kJ/g; protein - 17 kJ/g; fat - 37 kJ/g; note the vast difference between the carb and the fat energy content!)- this is why top athletes eat a high-carb, low-fat, moderate-protein diet 4) Calcium and calcium-containing low-fat milk, yoghurt and cottage cheese can promote weightloss, provide protein and calcium and prevent brittle bones, so I would add 3 servings of these foods per day. 5) Always consult a dietitian who specialises in sports nutrition for the best results (include this in your plans when you start one of these programmes). Visit the Association for Dietetics in SA Website at: www.adsa.org.za and click on "Find a Dietitian" to find a dietitian in your area. To read more about diets for sportsmen and women, Click on 'DietnFood' at the top of this page and then on 'DietDoc's articles' and read articles 4, 6, 7, 12, 13, 14, 46 to obtain answers to your questions. There is also info on the Fitness site. Click on 'Fitness' at the top of this page and then on 'Nutrition'. The articles on protein, carbs and carbo-loading are esp. relevant. Your present BMI of 25 is appropriate for a man with a strong muscle build. If you reduce your weight to 70 kg and have a BMI of 23 you may become too thin and start looking skinny!
Good luck with your regimen and your career.
Best regards
DietDoc

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

2
Our users say:
Posted by: DietDoc | 2010/05/21

Dear Ramey
As a nutritionist I don't agree with the high-protein low-carb diets that sportsmen use to build muscles, but if this regimen has worked for you in the past and you have only a short period to 'get ripped', then stick to it. Always remember the following important points: 1) Muscle development is determined by your genetic makeup, and the amount and type of exercise you do - no shortcuts here 2) Carbs are your best source of readily available energy to permit you to exercise at full potential to develop those muscles 3) Carbs without added fats, have the lowest energy content of the 3 so-called macronutrients (i.e. carbs - 16 kJ/g; protein - 17 kJ/g; fat - 37 kJ/g; note the vast difference between the carb and the fat energy content!)- this is why top athletes eat a high-carb, low-fat, moderate-protein diet 4) Calcium and calcium-containing low-fat milk, yoghurt and cottage cheese can promote weightloss, provide protein and calcium and prevent brittle bones, so I would add 3 servings of these foods per day. 5) Always consult a dietitian who specialises in sports nutrition for the best results (include this in your plans when you start one of these programmes). Visit the Association for Dietetics in SA Website at: www.adsa.org.za and click on "Find a Dietitian" to find a dietitian in your area. To read more about diets for sportsmen and women, Click on 'DietnFood' at the top of this page and then on 'DietDoc's articles' and read articles 4, 6, 7, 12, 13, 14, 46 to obtain answers to your questions. There is also info on the Fitness site. Click on 'Fitness' at the top of this page and then on 'Nutrition'. The articles on protein, carbs and carbo-loading are esp. relevant. Your present BMI of 25 is appropriate for a man with a strong muscle build. If you reduce your weight to 70 kg and have a BMI of 23 you may become too thin and start looking skinny!
Good luck with your regimen and your career.
Best regards
DietDoc

Reply to DietDoc
Posted by: RD Magda Pieters | 2010/05/20

GO to a qualified Registered Dietician (RD), most Medical Aids pay consultations.
Find one close to you on the ADSA website.
try one of our " ripped"  male Dieticians himself.. Bosman Grobler (He played serious rugby, and was Tuks rugby captain..) I think he is in The Pretoria/Mpumalanga area.
they will calculate the perfect diet for you...
but always remember: only weights and weight-training can give you the muscle to look &  be " ripped"  .. not food alone.. the correct diet can only help to keep those muscles lean& mean... so work-out, and see a RD.

Reply to RD Magda Pieters

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