Eat Like a Ripped Guy

Think about this for a second: Are you ready to stop relying on Uber Eats and actually cook your own food? Willing to track every macro like you’re some kind of scientist and weigh your portions like a chef on a cooking show? Ready to choose salad while your mates devour burgers and fries? And can you part ways with bread, cheese, and milk—the holy grail of comfort food?

If you said yes to all that, congrats—you’ve probably got what it takes to get ripped. If you’re sitting there thinking, “Nah, not for me,” that’s totally fine too. You can still be a strong, healthy bloke who feels energised and resists disease without gracing the cover of a fitness magazine. And guess what? No one’s going to judge you for it. But if your goal is to get shredded, to have abs sharp enough to cut glass, then buckle up—we’ve got the goods.

What It Takes to Get Ripped

Here’s the truth: eating to get ripped isn’t the same as eating for general health or even losing a bit of weight. Forget the vague advice about “eating clean”—getting ripped is about precision. It’s about numbers, quantities, and relentless commitment. You’re not just eating to survive; you’re eating to sculpt your body. Sounds intense? That’s because it is.

Getting ripped means you have to go beyond “healthy eating” and dive into the deep end of calorie counting and macro tracking. It’s not just about what you eat but how much. Every gram counts. Every calorie has a purpose. And the first step is setting a clear goal.

Step 1: Set Your Goal Weight

Start by deciding what your “ripped self” looks like. If you’re currently sitting at 100 kilos but know you’d look your best at 80, then start eating like an 80-kilo guy. If you’ve never been lean before, estimate your target weight by imagining your most ideal physique—then aim for it.

Once you’ve got your goal weight, figure out how many calories you’ll need to support it. According to the Men’s Fitness Food Pyramid, multiply your target weight by 24. For example, if your goal is to be a ripped 85 kilos, you’ll need around 2,040 calories daily. Round it up to 2,100 for simplicity. This is your calorie budget—spend it wisely.

Step 2: Master Your Macros

Getting ripped isn’t just about calories. It’s about where those calories come from: protein, carbs, and fats. Here’s how to break it down:

Protein: Aim for 1 gram per kilo of your target body weight. Protein is your best mate—it builds muscle, repairs tissue, and keeps you full.
Carbs: You’ll need 1 gram per kilo here too. Carbs fuel your workouts and help you recover afterward. But we’re talking about quality carbs—not cake and donuts.
Fat: Keep it low but not too low. Aim for 0.8 grams per kilo. Fat is calorie-dense, so it adds up quickly, but you need it for hormone health, like keeping your testosterone in check.

For our hypothetical 100-kilo guy aiming for 80 kilos, his macros would look like this: 160g protein, 160g carbs, and 65g fat. It’s a simple formula, but hitting those numbers consistently is where the real challenge lies.

Step 3: The Ripped Eating Rules

To make sure you’re eating like someone with a six-pack in the making, stick to these ground rules:

Protein is king: Get your protein from animal sources like chicken, beef, eggs, and fish. These foods contain all the essential amino acids your muscles need to grow.
Let fat tag along: Most of your fat intake will naturally come from your protein sources. Steak and eggs, for example, are protein-rich but also pack a good amount of fat.
Carbs are fuel, not fun: Get your carbs from slow-digesting sources like sweet potatoes, rice, and oats. Limit fruit to two servings a day—sorry, smoothie fans.
Green veggies are your best friend: Eat them in unlimited quantities. They’re low in calories and packed with nutrients, so pile your plate high.
Post-workout priorities: After a workout, treat yourself to a protein shake and some fruit. This combo helps your muscles recover and restocks your glycogen stores.

The Hard Truth About Getting Ripped

Let’s be real: getting ripped isn’t for everyone. It takes discipline, sacrifice, and a level of commitment that most people simply aren’t willing to maintain. You’ll spend a lot of time cooking, prepping meals, and saying no to social temptations. But if you’re willing to put in the work, the results will speak for themselves.

And if you’re not? That’s cool too. Life is about balance, and if being healthy and strong without obsessing over every gram of rice is more your vibe, then go for it. At the end of the day, fitness is personal. Do what makes you feel good.