Do you want to be a ripped guy with abs for all seasons? The answer is a matter of priorities and discipline.
Think about it: Are you willing to cook your own food instead of eating premade meals or buying takeout? Count your macros and measure your food portions? Eat salad while the rest of your buddies are eating pizza? Give up even foods you didn’t think were especially bad for you, such as bread, cheese, and milk? Commit yourself to getting more sleep than a normal guy?
If you answered yes to all those questions, you may have the dedication needed to get ripped. If not, no worries—you can still be strong, healthy, and lean, a guy who’s always energized and resistant to disease but won’t appear in a firemen’s calendar anytime soon. And no one says you have to.
But if ripped is your goal, we’ve got the goods. You’ll achieve a lean physique faster with this approach than with any other you’ve tried so far.
Determine how those calories break down into grams of protein, carbs, and fat. Because getting ripped demands resistance training and lifters need more protein than regular folks to repair muscle, set your daily protein intake at 1g per pound of bodyweight. You need carbs to provide energy for workouts and recover from training, so again, 1g per pound is good. As for fat, keep it low to keep calories under control (1g of fat has more than twice the calories of a gram of protein or carbs), but not so low that you negatively impact hormones like testosterone: Start with 0.4g per pound per day.
So for our 250-lb man who wants to be 180, his macros are 180g protein, 180g carbs, and 72g fat.