How I Got Ripped and Buff in Just 8 Weeks

Hi, my name is Paulo, and I’m here to share my journey of transforming from an average Joe into a ripped and buff guy in just 8 weeks. This journey required discipline, consistency, and a lot of hard work, but the results were absolutely worth it. If you’re ready to commit, follow my training program, diet plan, and lifestyle tips to achieve your own transformation.

To get ripped, I focused on a combination of strength training, hypertrophy, and cardio. Here's my 8-week program:

Weekly Split

• Day 1: Chest and Triceps

• Day 2: Back and Biceps

• Day 3: Legs and Core

• Day 4: Shoulders and Abs

• Day 5: Active Recovery (Light cardio or yoga)

• Day 6: Full Body Circuit

• Day 7: Rest

Workouts

• Bench Press: 4 sets of 8-10 reps

• Incline Dumbbell Press: 4 sets of 10-12 reps

• Chest Fly (Cable or Dumbbell): 3 sets of 12-15 reps

• Tricep Dips: 3 sets of 12-15 reps

• Tricep Pushdowns: 3 sets of 12-15 reps

• Pull-Ups: 4 sets to failure

• Barbell Row: 4 sets of 8-10 reps

• Lat Pulldown: 3 sets of 12-15 reps

• Bicep Curls (Barbell or Dumbbell): 4 sets of 10-12 reps

• Hammer Curls: 3 sets of 12-15 reps

• Squats: 4 sets of 8-10 reps

• Romanian Deadlifts: 4 sets of 10-12 reps

• Walking Lunges: 3 sets of 12 reps per leg

• Plank: 3 sets of 1 minute

• Hanging Leg Raises: 3 sets of 15 reps

• Overhead Press: 4 sets of 8-10 reps

• Lateral Raises: 3 sets of 12-15 reps

• Rear Delt Fly: 3 sets of 12-15 reps

• Russian Twists: 3 sets of 20 reps (10 per side)

• Bicycle Crunches: 3 sets of 20 reps

Perform the following circuit 3 times with 1-minute rest between rounds:

1. Burpees: 15 reps

2. Push-Ups: 20 reps

3. Kettlebell Swings: 15 reps

4. Jump Squats: 20 reps

5. Mountain Climbers: 30 seconds

Cardio

I included 3 cardio sessions per week, each lasting 20-30 minutes. Activities included HIIT on a stationary bike, running, or swimming.

Getting ripped is 80% about diet. Here’s what my daily meal plan looked like:

Macronutrient Breakdown

• Protein: 1.5g per pound of body weight

• Carbohydrates: Moderate intake based on energy needs

• Fats: 0.4g per pound of body weight

Sample Meal Plan

• 4 Egg Whites + 2 Whole Eggs

• 1 Cup of Oatmeal with Berries

• Black Coffee or Green Tea

• Greek Yogurt with a Handful of Almonds

• Protein Shake (30g of protein)

• Grilled Chicken Breast

• Quinoa or Brown Rice

• Steamed Broccoli and Carrots

• Apple with Peanut Butter (natural, no sugar added)

• Baked Salmon

• Sweet Potato

• Asparagus

• Cottage Cheese or Casein Protein Shake

• A Few Dark Chocolate Pieces (80% cocoa or higher)

Recovery is just as important as training. Here’s how I optimized my recovery:

• Sleep: I ensured 7-8 hours of quality sleep every night.

• Hydration: I drank at least 3 litres of water daily.

• Stretching: Post-workout stretching sessions lasted 10-15 minutes to prevent soreness.

• Rest Days: I took one full rest day per week to let my body recuperate.

While supplements aren’t magic, they can help fill nutritional gaps. Here’s what I used:

• Whey Protein: For post-workout recovery, such as LA Whey Gold.

• Creatine Monohydrate: For strength and performance such as Nuclear Creatine which also boosts pumps in the gym.

• Multivitamin: To ensure I got all essential vitamins.

• Omega-3 Fish Oil: For joint and heart health.

• Norateen Heavyweight II: Increase Testosterone, build muscle and strength.

• Track Progress: I took photos and measurements every two weeks to track changes.

• Stay Consistent: Skipping workouts or meals wasn't an option.

• Mindset: I stayed motivated by visualising my goals and keeping a positive attitude.

• Posing: Very important to pose and tighten your muscles daily to shape them.

By the end of 8 weeks, I dropped 10 pounds of fat and gained noticeable muscle definition. My energy levels skyrocketed, and I felt more confident than ever.

If I can do it, so can you. The key is discipline, consistency, and hard work. Ready to start your journey? Let’s get ripped!