When Ryan Hughes prepares for a bodybuilding competition, he starts a fat burning program and increases its intensity. He keeps fit throughout the year, but when you need to make quick progress, you can be sure Ryan will be in the gym every day doing cardio.

The diet also gets stricter as he knows that success starts in the kitchen and ends there. If you want a body that will envy guys and girls delight, follow Ryan Hughes’s guidelines and follow his weight loss diet.

Diet

• Calories: 3,647 kcal
  
• Fats: 147 g
  
• Proteins: 374 g
  
• : 242 g

First meal

Second meal

Meal XNUMX: Post-workout

Fourth meal

Fifth meal

Sixth meal

Seventh meal

Training

Day 1: Chest

Day 2: Quads / Calves

Day 3: Back

Day 4: Shoulders

Day 5: Hands

Day 6: Thighs / Calves

Day 7: Rest

Abdominal Press… It is worked out every other day in turn: one abdominal workout with weights, the next abdominal workout without weights. I use a variety of exercises, with a focus on controlling movement and maximizing muscle contraction.

Cardio… Moderate intensity cardio for 30 minutes in the morning and 20 minutes after training each day.

Nutritional Supplements

At breakfast

With the second meal

Before training

During training

After training

During the dinner

Ryan Hughes’ personal philosophy

Food

My approach to nutrition is very simple. Over the past years, I’ve tried different foods, quantities and meal timing strategies, and I think I’ve found one that’s perfect for me. I prefer simple and high quality protein sources and. My diet does not include many different foods, which may not be suitable for everyone.

However, I have nothing against not too varied food, and I like to know exactly what I eat every day. The lack of variety gives me the ability to plan and prepare food in advance. Grocery shopping and cooking is an easy task for me, as I prefer high quality and simple products that do not require long and complicated preparation.

My strategy is based on simplicity, speed and ease!

Training

My training strategy is also extremely simple. I prefer basic compound exercises for optimal muscle growth. These exercises have always given me good results, so I think why change anything? I have never understood why people who are consistently building muscle mass completely reshape their training program.

In my opinion, changing and updating the program is definitely important, but throwing everything away and starting from scratch is foolish. I always include basic compound exercises in my program and build my workouts around them. I rarely work on volume these days. I devote several months to gaining muscle mass, but during these periods I continue to eat exceptionally healthy foods.

My workout during these periods includes slightly fewer reps and heavier weights. During the drying period, I decrease weights, increase the volume of my workouts, and add cardio.

supplements

I use supplements in a strictly systematic and consistent manner. I am convinced that this is the key to success with supplementation. I have always used Gaspari Nutrition products. Actually, the first supplement I took was Size-On / SuperPump 250. So for me, switching to Gaspari Nutrition was like a dream come true. If you look at my forum posts, as well as blogs and comments, you will see that I have always supported this brand and used their products.

I also take CLA and carbohydrates which are great for post-workout intake. I use Volumaize all year round, even during the drying period. The only advice I would give to those looking to supplement their meals is to figure out the rest first.

Don’t rely too much on supplements, use them as a supplement to a balanced diet and rigorous exercise regimen. You will see great results if you use these foods correctly, combined with proper nutrition and exercise.

Read more: