I hated the way I looked.

I was skinny with a relatively high body fat %. (Skinny fat)

And it messed with my life.

I had no confidence.

I had a hard time dating or just having a conversation with a woman.

I was low status in my social circle.

And I just though, what if?

What if I was the best looking guy in that social circle.

And that thought motivated the hell out of me.

I wanted the biggest, most muscular, leanest, best looking guy.

Simple.

My actions didn't stem from health purposes. (Good health was just a positive side effect from getting in top tier shape)

So today I'll give you my 4-step framework to building a ripped physique (lean and muscular) so you can be of higher status, be more attractive to the opposite sex and be a representation of something people desire.

Note: to make the most of this email, read through it once, then read through it again but take action.

My 5-step framework to building a ripped physique

1) Estimating your intake

To lose weight, your daily energy expenditure has to be greater than your energy intake.

This way your body will have to make up for the deficit and generally will break down your fat stores for energy.

That's how you lose weight.

For that, you need estimate your maintenance intake (the calories you need to maintain your weight) and from there your fat loss intake.

To estimate maintenance, I recommend using a calculator and I'll add a link here shortly.

Now, no calculator is 100% accurate so soon I'll teach you how you can monitor whether or not the intake the calculator gave is correct and how to readjust if necessary.

​Link to calculator.​

Fill in your information accurately and it'll give you your estimated maintenance.

From that number, you want to remove 200-500 calories.

Depending on your current body fat %, the higher it is, the closer your deficit should be to 500.

If your body fat % is not as high, you're just skinny, the closer your deficit should be to 200.

Now once you have your intake, I want you to monitor your weight for 2 weeks to see if you're progressing.

A daily calorie deficit of 500 leads to around 450 grams lost per week.

You can use that info to understand whether or not you're losing weight at the desired rate.

For example, if you removed 500 calories from your maintenance but after two weeks, you lost 500 grams in total, chances are that the calculator was inaccurate and you need to remove an additional 100-150 calories from your intake.

Another example, if you removed 500 calories from your intake and after two weeks lost 880 grams, your intake is pretty accurate and you don't need to do anything, things are working as they should.

This is how you estimate your fat loss intake and ensure that it's accurate.

2) Choosing high quality foods

Last step we calculated how many calories you should eat per day.

This step is all about where these calories should come from.

When you are restricting calories, you want to get the most out of the calories you have to work with.

Essentially get the most bang for your buck.

Therefore we want your calories to come from sources that fill up nicely and give you a lot of nutrients you need.

For example, a donut has a lot of carbohydrates but just about nothing else.

Rice also has a lot of carbohydrates but tons of nutrients and rice fills you up nicely unlike the donut which you could eat of them no problem.

That's why you see so many people start losing fat after switching nothing other than the food they eat.

They didn't track calories or anything, they just stopped eating junk food and started eating high volume nutrient dense foods.

Here's a quick outline of where most of your calories should come from:

Protein: beef, chicken, turkey, elk, game, eggs, egg whites, Greek yogurt, whey protein.

Carbohydrates: rice, buckwheat, lentils, potatoes, sweet potatoes, pasta, veggies, berries, fruits.

Fats: Nut butters, nuts, olive oil, avocado. (A considerable amount also comes from the protein sources)

If most of your calories come from these high quality foods, you get to eat a lot of food since they are nutrient dense rather than calorie dense and you get a lot of nutrition value out of it.

3) High protein intake

The first two steps were mostly about helping you create a calorie deficit and making it easy to stick to the intake.

The next two steps will focus more on the building muscle side of things.

Because we don't just want to lose weight so you an be skinny.

We want you to lose weight so the muscle we'll build will be visible and a huge part of building muscle is having a high protein intake.

This step is very simple.

You want to eat 2.2 grams of protein per kilogram of body weight.

So I weight 94 kilograms.

My intake would be:

94 x 2.2 = 206.8

That's how much protein I should eat per day, of course you can round up these numbers.

4) Resistance training

We can have a high protein intake but without a training stimulus, the muscle won't grow.

So if you don't already have a gym membership, time to get one.

I want you in the gym 3-4x/week.

I recommend a full body split or an upper lower split which both allow you to hit each muscle group twice per week training 3-4x/week.

Remember: a great session starts with a great warm up, train hard with proper lifting technique and overload over time by adding reps or weight.

Conclusion:

Your 3 main levers to pull are to prioritize high quality foods I listed out among others, have a high protein intake, and lift weights 3-4x/week.

I didn't add the intake part to the list of levers to pull because when I first started, I made great progress without tracking a thing.

I was one of the people who just started eating better with a high protein intake, while training hard and made progress. (I only started counting once I wanted to get really fucking lean)

I still decided to add it as a step because knowing your intake and tracking it is an excellent way to ensure results because if you don't track, in the end, you are in the dark.

You can start out with the last 3 steps which basically guarantee muscle growth but not fat loss.

So if after a while, you see no fat loss, it may be smart to start tracking to ensure you really are in a deficit.

Thanks for reading, until next time!