Copy My Exact 180-Day Plan to Get Ripped in 2026

Getting Ripped in 180 Days: A Detailed Plan

Overview of the Fat Loss and Reverse Dieting Plan

• The video outlines a 180-day plan consisting of 120 days for fat loss followed by 60 days of reverse dieting to maintain results.

• The approach is tailored for individuals who may have gained extra body fat during the holiday season, emphasizing that many people underestimate their fat loss needs.

Importance of Caloric Management

• Emphasizes finding your maintenance calories as a crucial first step; suggests using an online calorie calculator for accuracy.

• For example, the speaker's maintenance calories are approximately 2900, but he sets his starting intake at 2750 calories for the first 30 days.

Macronutrient Breakdown

• The recommended macronutrient distribution includes:

• 1 gram of protein per pound of body weight, totaling about 200 grams for the speaker.

• Approximately 20% of total calories from fats, equating to around 60 grams.

• Remaining calories allocated to carbohydrates, resulting in about 335 grams.

• Flexibility is encouraged based on personal preferences regarding fats and carbs, with suggestions to adjust fat intake up to 30% if desired.

Training and Cardio Regimen

• The training plan consists of a structured routine with a focus on resistance training:

• A proposed structure is a 4-day training split (push/pull/legs/upper).

• Cardio sessions are set at four times per week, each lasting 20 minutes post-workout, prioritizing strength training over cardio fatigue.

• Daily step goal is established at 8,000 steps, promoting overall activity without excessive cardio strain.

Adjustments After Initial Phase

• After the first month, adjustments include increasing cardio duration from four sessions of 20 minutes to either four sessions of 30 minutes or three sessions depending on workout frequency. Steps should increase to 10,000 daily.

• This strategy focuses on enhancing output rather than drastically cutting caloric intake too soon in the process, ensuring sustainable fat loss while maintaining energy levels and muscle mass throughout the program.

Fat Loss and Reverse Dieting Strategy

Initial Fat Loss Phase (Days 1-60)

• Begin with a calorie intake of 2750, then reduce to 2500 calories after 30 days. This decrease is aimed at maintaining high performance while promoting fat loss.

• Adjust macronutrients: for example, maintain protein at 200g and fats at 60g, while reducing carbohydrates from 335g to 272g to achieve the calorie deficit.

• Emphasize that fat loss can occur without extreme dieting; starving oneself leads to rebound weight gain, which should be avoided.

Increasing Output (Days 60-90)

• From day 90 onward, increase cardio output while keeping calories constant at 2500. Transition from four sessions of 20 minutes cardio to four sessions of 45 minutes.

• Suggest splitting cardio into two sessions if time is limited; avoid pre-workout cardio as it may hinder performance.

• Gradually increase daily steps from 8k to a target of 12k while maintaining caloric intake.

Transitioning Out of the Fat Loss Phase (Days 90-120)

• After a total of 120 days in a fat loss phase, consider individual progress; those with more weight to lose may extend this phase further.

• If satisfied with results, begin reverse dieting by increasing calories back up to maintenance levels over the next month.

Reverse Dieting Strategy

First Phase (Days 121-150)

• Increase caloric intake from 2500 back up to approximately 2750. For instance, adjust carbohydrates back up from previous reductions.

• Reduce cardio duration slightly but maintain step count; this helps alleviate fatigue and improve appetite without significant weight gain.

Second Phase (Days 151-180)

• Further increase calories from 2750 to around 2900 while decreasing steps slightly. Maintain consistent cardio routines during this transition.

• Highlight the importance of not abruptly stopping diet phases; gradual adjustments help prevent rebound weight gain and support sustainable body composition changes.

Conclusion on Sustainable Practices

• The approach emphasizes slow transitions between cutting and bulking phases rather than drastic changes that lead to unhealthy cycles.

• Encourage individuals not only to focus on short-term goals but also on long-term sustainability in their fitness journey through balanced eating and exercise habits.

Your Plan Will Probably Be Different

Content Creation and Audience Engagement

• The speaker acknowledges that the plan shared is just a personal idea for a video, indicating flexibility in content creation based on audience preferences.

• Encourages viewers to leave comments about their thoughts on the content, highlighting the importance of viewer feedback in shaping future videos.

• Mentions receiving both positive and negative comments, illustrating the diverse reactions from the audience and how they can impact creators emotionally.

• Shares a humorous response to criticism regarding weight, emphasizing resilience and self-confidence despite external opinions.

• Concludes with an invitation for viewers to engage further if they enjoyed the content, reinforcing community interaction.