How to Get Ripped Meal Plans

While food is necessary to gain muscle, all foods are not created equal. High-quality, lean proteins are necessary to obtain defined muscles, but should be complemented with complex carbohydrates and healthy fats.

Protein

• Complete, or high-quality, proteins provide all essential amino acids to body cells, tissues and organs. For maximum efficiency in adding mass, eat one gram of protein for each pound of body weight daily, ensuring a complete protein is consumed at each meal.

Complete Protein Sources

• Foods from animals supply complete protein. Leans meats, such as chicken, turkey and beef, provide a great deal of high-quality protein, as do lean fish, such as tuna and salmon. Eggs, egg whites and whey protein are also exceptional complements to a high-protein diet.

Complex Carbohydrates

• Complex carbohydrates are minimally processed, which means they provide more necessary nutrients and little refined sugars. Fruits, vegetables, legumes and whole-grain rice, bread and cereal are excellent sources.

Healthy Fats

• While some fat is necessary in the diet, only those from natural products should be consumed while adding muscle mass. Olive, sunflower, flaxseed and safflower oils as well as nuts and avocados are superb examples of healthy fats.