How to Get Ripped Fast

Less than one hundred kcal / 100g ( low calories density ) : low fat cheese, natural yoghurt without or with fruit, feeble meat ( meat file, chicken, fish, sea foods, vegetables and fruit ).

Between 100 and two hundred kcal / 100g ( medium calories density ) : semi-fat cheese, fat fish, eggs, potatoes ( nature or mashed ), vegetables and dry fruit, pasta, rice, cereals that are a little sweet, full bread.

The diet

Monday

Breakfast : tea or coffee, without sweetener ; 2 slices of full cereal bread with fat-free cheese.

Lunch : 2 pieces of baked beef with peas ; 150g yoghurt.

Dinner : veggies soup, meat medallion in wine sauce ; fruit compote, without sugar.

Total - 1000 kcal

Tues.

Breakfast : tea or coffee ; a bowl of full cereals with milk.

Lunch : 2 pieces of baked beef with peas ; two kiwi fruits.

Dinner : green salad with lemon and yoghurt sauce.

Total - 950 kcal

Wed.

Breakfast : coffee or tea ; natural yoghurt.

Lunch : 2 pieces of turkey beef ( cooked in the oven ), with green beans ; some fat-free cheese.

Dinner : 1 tuna can ; fruit at your choice ( pears, pineapple, clementines ).

Total - eight hundred kcal

Thursday

Breakfast : tea or coffee ; natural yoghurt ; a bowl of low fat cheese.

Lunch : fish filed with rice ; an apple.

Dinner : omelet with tomatoes, garlic and spice ; an orange.

Total - one thousand kcal

Fri.

Breakfast : tea or coffee ; natural yoghurt ; fruits, at your decision.

Lunch : griddled beef, with pasta ; half a grapefruit.

Dinner : fish salad with onion and balsamic vinegar ; tea.

Total - 950 kcal

Sat.

Breakfast : tea or coffee ; natural yoghurt ; a boiled egg and a piece of full bread.

Lunch : beef goulash ; fruit yoghurt, non fat.

Dinner : tuna salad, without any oil, with corn ; halt a grapefruit.

Total - one thousand kcal

Sun.

Breakfast : coffee or tea ; natural yoghurt ; two thin slices of bacon.

Lunch : 1 slice of pork cooked in the cooker and tomatoes ; three spoons of mash ; an orange.

Dinner : veggies soup ; a bowl of cow's cheese, with red fruit.

Total - 1100 kcal

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