This 21 Day Simple Diet Plan Will Get Anyone Ripped

This 21 Day Simple Diet Plan Will Get Anyone Ripped

So who want’s to get ripped?

If your answer to that question is no, then stop reading now this article is not for you.

I am going to reveal with you the most simple and effective way to lose body fat that I’ve ever tried.

You might be thinking “Have you tried many diet plans?”

Yes, I have tried A LOT of diet plans.

This is by far one of my favorite for losing fat because it’s so simple.

I am Charlie one of the guys working here at BroScience.

So do you want this simple diet plan?

You are all screaming at your home right now “yes, yes, yes please Charlie give it to us”

Alright then let’s get started:


The Diet

So you are wondering how to diet?

In this 21 day program I cut out all carbs.(almost)

Except after lifting workouts.

After lifting workouts you can eat all the carbs you want to.

Don’t go too crazy though, slamming down pizzas and ice cream is not going to get you ripped.

Try to keep them as clean as possible.

For example: (oats, sweet potato, brown rice)

I am not saying you can’t enjoy a great pasta dish but don’t go overboard.

So basically eat a lot of green leafy vegetables, any meat is good, nuts and protein shakes.

Pretty much everything that doesn’t include carbs.

Also, drink as much water as you can.

The more the better.

As I am writing this  in my computer after getting my ass kicked in Jiu Jitsu class I’ve actually been on this diet for about 10 days.

I did not eat carbs after Jiu Jitsu class because it’s only allowed to eat carbs after LIFTING workouts not cardio training.

So let me give you an example on how I ate today!

Note that I did not lift today the only change in the meal plan if I was lifting would be I’d add some carbs to my dinner like sweet potatoes. 

  • Breakfast: 1 scoop whey protein (I don’t like eating too much when I wake up)
  • Lunch : Chicken thighs with a lot of green leafy veggies
  • Meal before training : Beef with some cheese on top
  • Dinner : Salmon with some veggies. (just ate this about 20 minutes ago)
  • Late night snack: Peanut butter and whey protein scoop (I will eat this after about 2-3 hours)
  • Late night snack 2: Might be a zero carb protein bar (I will only eat this if I am still hungry)

So as you see this is a very simple plan, this is just one example you can eat pretty much everything as long as it doesn’t contain the carbs.

Some dude asked me the other day: “Don’t you feel bad and out of energy by eliminating carbs and eating like this?”

The answer is no, I actually feel better when I eat like this

But What About Supplements?

There are only 3 supplements I use on this diet:

Whey protein isolate with zero carbs : Just because how convenient it is, I can just chug down a protein shake takes 30 seconds and I get 25 grams of protein.

Fish Oil: Just for health reasons and mostly because my mom says I need to take them. No but seriously they contain some pretty essential fats and this is a cheap supplement.

Fat Burner: Eliminates hunger cravings and gives me that extra energy boost I need when dieting like this. I also feel like I lose the fat faster when taking a fat burner.

We’ve actually made a guide on the top 3 fat burners on the market which you can access by clicking here.


Any weightlifting routine will do just fine.

I recommend keeping the big 3 included

Bench, deadlift and squats.

Otherwise just be smart and train with good form.

This is all about the diet but that doesn’t mean you should stay away from the weights.

We have actually available a great training program to get ripped which you should definitely check out if you need a legit plan to follow.


Why 21 days?

So you are wondering why is it 21 days?

It can be longer or shorter.

The reason for 21 days is that it takes the body 21 days to create a new habit.

After 21 days on this program you will not want to eat any other way.

At least for me ( I was on this program for probably 2-3 months consistent and now I’ve been on it for 10 days)

I’ve never been as ripped in my entire life.

Some ask me “Did your muscles not melt away?”

No they did not I managed to keep my strength and I actually looked bigger because I was so cut.

So there you have it guys hopefully you will sometime give this diet plan a shot and see those extra layers of fat melt away!

I’m out.


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