I've gained weigth from my previous supposedly underweigth phase,but my bodycomposition is terrible even though I do weigthlifting (or at least I try,as I feel I'm always doing everything half-assed.). I promise you.Īre there perhaps also some women here who can elaborate,or some men who know how a female can become muscule defined lean? I know it seems way too simple, but it's true. So, to be Brad Pitt Ripped, the average male needs to have 11 pounds of BF, while to be Extreme Ripped, the competitive bodybuilder needs to have 6.3 pounds of BF.įor this reason you will, almost certainly, become, at least, Brad Pitt Ripped when peating, if you follow my outline above, because you will find yourself almost effortlessly both losing BF and/or gaining LBM - which is the simple formula.īut the problem is, if you over-train, you may stress or poison your body with lactic acid, which in turn causes you to gain BF or lose LBM, and prevents you from getting Brad Pitt Ripped. If you start losing LBM (from excessive dieting), then you need to lose even more BF, or else you will not be increasing your Rip.Ī male of average height and strength will have an LBM of 145, while a bodybuilder of the same height will have an LBM of 175. The simple formula to being 'ripped' is to lose body fat (BF) while maintaining or increasing lean body mass ('LBM', or everything other than fat). At this level you can see great detail of musculature and veins. 'Extreme Ripped' would be 3.5% body fat, which is where a competitive bodybuilder needs to be. It looks like, well, like Brad Pitt (in Fight Club). Let's say 'Brad Pitt Ripped' means: no more than 7% body fat, since this is the level at which the striations of the muscles can first be seen under the skin.

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