28d • General discussion
Holiday Ripped Diet Plan
Here you go. A proper Getting Holiday Ripped Diet Plan with macros per kg, built for leaning up without ending up flat, starving, and furious at everyone within ten feet of you.
The goal is simple:
- drop body fat
- keep muscle
- keep training performance as high as possible
- arrive on holiday looking sharp, not just lighter
What this plan is for
This is a cutting diet for someone who wants to get noticeably leaner over the next several weeks.
Best used when:
- you want to reveal more definition
- you want to tighten up your waist
- you want to keep fullness and muscle while dieting
- you want a structure that is simple and repeatable
A realistic fat-loss target is:
- 0.4kg to 0.75kg per week
Fast enough to make progress. Not so aggressive that you lose muscle and start training like a drained zombie.
Macros per kg for a holiday ripped phase
A very good starting point is:
- Protein: 2.2 to 2.6g per kg bodyweight
- Carbs: 2.0 to 3.5g per kg bodyweight
- Fats: 0.6 to 0.9g per kg bodyweight
For most people, a solid middle-ground setup is:
- Protein: 2.4g per kg
- Carbs: 2.5g per kg
- Fats: 0.8g per kg
This works well because:
Protein stays high
This helps preserve muscle tissue while dieting, improves recovery, and helps control hunger.
Carbs are controlled, not destroyed
You still need enough carbs to train hard, hold muscle fullness, and not feel half-dead.
Fats stay adequate
Too low and hormones, mood, and general sanity can take a hit.
Example macros by bodyweight
70kg person
- Protein: 168g
- Carbs: 175g
- Fats: 56g
Calories:
- Protein = 672 kcal
- Carbs = 700 kcal
- Fats = 504 kcal
- Total = 1876 kcal
80kg person
- Protein: 192g
- Carbs: 200g
- Fats: 64g
Calories:
- Protein = 768 kcal
- Carbs = 800 kcal
- Fats = 576 kcal
- Total = 2144 kcal
90kg person
- Protein: 216g
- Carbs: 225g
- Fats: 72g
Calories:
- Protein = 864 kcal
- Carbs = 900 kcal
- Fats = 648 kcal
- Total = 2412 kcal
These are starting points, not sacred scripture handed down by shredded monks on a mountain.
How to set up the holiday ripped diet
1. Keep protein high every day
Aim for 4 to 6 protein feedings through the day.
Best sources:
- chicken
- turkey
- lean beef
- white fish
- salmon
- eggs
- Greek yogurt
- whey protein
2. Place carbs around training
Use more of your carbs:
- pre-workout
- post-workout
- earlier in the day if that helps energy and appetite control
Best carb choices:
- oats
- rice
- potatoes
- sweet potatoes
- fruit
- rice cakes
- wraps
- bagels
- quality cereal around training if needed
3. Use fats wisely
Keep them moderate and mostly from quality sources:
- eggs
- olive oil
- avocado
- nut butter
- oily fish
- nuts in controlled amounts
4. Eat foods that fill you up
When dieting, hunger becomes a bit of a stalker.
Good high-satiety foods:
- potatoes
- oats
- lean meats
- vegetables
- berries
- Greek yogurt
- soups and stir-fries
5. Keep food simple and repeatable
Fat loss usually works best when meals are not changing every five minutes because someone got excited by TikTok.
Example holiday ripped daily meal plan
This example is for an 80kg person using roughly:
- 192g protein
- 200g carbs
- 64g fats
- around 2100 to 2200 kcal
Meal 1: Breakfast
- 4 egg whites + 2 whole eggs
- 60g oats
- 100g berries
- black coffee or tea
Approx macros
- Protein: 32g
- Carbs: 42g
- Fats: 12g
A clean start. Protein, fibre, and enough carbs to make you useful.
Meal 2: Mid-morning
- 200g Greek yogurt
- 1 banana
- 15g almond butter
Approx macros
- Protein: 22g
- Carbs: 30g
- Fats: 9g
Meal 3: Lunch
- 180g chicken breast
- 200g cooked basmati rice
- big serving of vegetables
- 1 tsp olive oil
Approx macros
- Protein: 45g
- Carbs: 56g
- Fats: 8g
Meal 4: Pre-workout
- 1 scoop whey protein
- 3 rice cakes
- 1 apple
Approx macros
- Protein: 25g
- Carbs: 35g
- Fats: 2g
Meal 5: Post-workout / dinner
- 200g lean beef mince or turkey mince
- 300g potatoes
- green vegetables
- seasoning or low-cal sauce
Approx macros
- Protein: 45g
- Carbs: 50g
- Fats: 14g
Meal 6: Evening meal
- 200g white fish or chicken
- large salad or green veg
- 1 avocado portion around 80g
Approx macros
- Protein: 35g
- Carbs: 8g
- Fats: 16g
Optional top-up if needed
If protein is slightly short:
- 1 extra scoop whey or
- extra 150g Greek yogurt
Sample daily total
Around:
- Protein: 190 to 205g
- Carbs: 190 to 220g
- Fats: 60 to 65g
- Calories: 2100 to 2250
That is a strong cutting setup for many 80kg lifters.
How to adjust it
If weight is not dropping after 10 to 14 days
Reduce by either:
- 25g carbs per dayor
- 10g fats per day
That cuts roughly 100 to 150 calories.
If energy is awful and training is tanking
Add:
- 25 to 40g carbs around training
Because there is a difference between a productive calorie deficit and dieting like a maniac.
If you are losing weight too fast
If bodyweight is dropping by more than about 1% per week, bring calories up slightly. Fast loss sounds exciting until your muscles look flat and your strength falls down the stairs.
Simple macro guide by phase
Aggressive short cut
For a short sharper push:
- Protein: 2.5 to 2.7g/kg
- Carbs: 1.5 to 2.2g/kg
- Fats: 0.6 to 0.7g/kg
Useful if holiday is close, but harder to sustain.
Balanced holiday cut
Best for most people:
- Protein: 2.4g/kg
- Carbs: 2.5g/kg
- Fats: 0.8g/kg
Slower easier cut
Better for longer dieting phases:
- Protein: 2.2g/kg
- Carbs: 3 to 3.5g/kg
- Fats: 0.8 to 0.9g/kg
Cardio guidance for getting ripped
You do not need to live on a treadmill like a Victorian punishment ritual.
A good starting point:
- 8,000 to 12,000 steps per day
- optional 2 to 4 cardio sessions per week of 20 to 30 minutes
Walking is massively underrated for fat loss because it helps burn calories without smashing recovery.
Training guidance while dieting
To stay muscular while getting lean:
- keep lifting weights
- keep intensity high
- do not turn everything into light pump nonsense
- aim to maintain strength where possible
The body keeps muscle it thinks it still needs.
Final holiday ripped rules
1. Track bodyweight properly
Use morning weigh-ins and weekly averages.
2. Do not eyeball food
Because “roughly 30g” of peanut butter is often 70g plus denial.
3. Keep protein high
This is non-negotiable if you want to stay muscular.
4. Sleep properly
Poor sleep makes dieting harder, hunger worse, and recovery poorer.
5. Be consistent
A great Monday to Friday followed by a catastrophic weekend of booze and takeaway heroics will ruin the whole thing.
Simple summary
For a getting holiday ripped phase, start here:
- Protein: 2.4g per kg
- Carbs: 2.5g per kg
- Fats: 0.8g per kg
That gives you a smart, muscle-preserving fat-loss setup.
Then:
- eat mostly whole foods
- keep carbs around training
- track progress weekly
- adjust slowly based on results
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Holiday Ripped Diet Plan
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