Ripped for Spring Break Part 2

Hi, and welcome back. Sorry it’s been a while since I posted, over week I believe. Anyway so here I am bringing you ripped for spring break part 2. If you missed week one click the link here

So in part one we talked about

  • drink water
  • Do what you enjoy in the gym
  • mixed drinks are for women

Week 2 we are going to focus more on diet and exercise, lets begin.


Eat protein. Make sure you are getting at least one source of protein with every meal. Protein is the building block  of muscle so  you will need this if you plan on making any gains. Look to get at least 20 grams of protein in every meal. You can get protein from a lot of foods. Meat, nuts, vegetables, bread, eggs, dairy, and protein supplements all have protein in them


Fruit and protein every morning: I prefer an apple and a protein shake in the morning, because the high fiber content of apples, plus the benefit of some good sugar to wake you up, and protein shake metabolize quickly leaving your body turning and burning fats afterwards. But any combination of fruit and protein will get the job done.


Compound lifts: I recommend compound lifts to, well everyone; these  lifts activate big muscles groups in your body causing fat burn and hypertrophy at the same time. Basically you will build muscle and burn fat at the same time. I recommend doing the big 3, at least three times a week. If you have anymore question about the big three here is a link to an article I wrote about them.

so remember.

  • drink water
  • go to the gym
  • mixed drinks are for women
  • eat protein
  • fruit and protein every morning
  • compound lifts 3 times a week

2 thoughts on “Ripped for Spring Break Part 2

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