We all want that jacked and ripped masculine body like the fearless warrior Rollo has in Vikings, or like Thor has in the Avengers.

Unfortunately, this does not happen as easily as we want.

Does that mean we should give up!?

Did Rollo give up when Ragnar became the glorious conqueror and he was left as nothing other than the annoying little brother?

Heck no!

He ate his powerfoods and worked on his six pack ….Well, no he did not, but for the benefit of the story, let us keep thinking that way.

Now we all know the saying that you can’t outrain a bad diet, and unfortunately it’s true. Unless you are spending 6 hours + in the gym every day working out with the intesnsity of a Navy SEAL, you will not be able to consume crappy foods willy nilly and get away with it.

Below I have highlighted some ways that you can take control of your diet to achieve that lean, God-like physique you have been craving.

1. Count the Calories

This is just a girls’ thing right?

Or is it?

To fight against your stuborn stomach fat deposits and dig to find your six packs somewhere beneath, you have to start counting your calories!

A good rule of thumb for your diet is to start with with 13 calories per pound of your body weight and combine this with 3 to 5 days of intense exercise per week.

As you progress, you will have to try a little harder and lower the calorie intake to 9 to 10 calories per pound.

This will suck.. but it will be worth it whenever you are walking down the beach, turning the heads of all the beautiful ladies as they admire your now shredded physique.

2. Know the Importance of Protein

If you are looking to achieve the ripped super hero look (and who isn’t?), you will need to increase your protein intake

. According to my personal fitness trainers, extra protein is needed to boost your metabolic rate, prevent the muscle mass loss and keep you feeling full. It is recommended to add a protein punch into your morning meals and throughout the whole day, so that you can fully benefit from your workouts.

Without protein it is impossible to build, repair and maintain muscle tissue.

3. Carbohydrates – Yes or No?

Carbs, the most discussed nutrient in the fitness world…

Is it necessary? How many can you have? What kind of carbs should you consume?

The answer, is luckily a lot more simple than many people make it out to be. You should consume carbs in moderate amounts.

If your carb intake is extremely low, your energy levels will be significantly decreased, the cravings will become intense and your resting metabolic rate will crash. Try to consume 25 to 50 grams of carbs (cereal, potatoes, white rice) before and after your workout sessions.

4. Superfoods for a Super Body

Some of the best waist-whittling foods are known as super foods, and are basically foods that contain tons of antioxidants, protein and fiber, packing a healthy punch that will melt fat off of you in no time.

Almonds, for instance, are packed with protein, fiber and antioxidants. You will find your perfect protein source in eggs (best breakfast ever) and quinoa (11 grams of protein per half cup – amazing).

Fatty fish, like tuna, salmon and mackerel are great sources of omega-3 fatty acids in charge of promoting fat burning. Some other foods you should have in mind are yogurt, leafy greens, berries, apples and soy.

5. Breakfast Idea: Six Pack Omelet

Nutrition facts:

  • Calories: 295
  • Protein: 24g
  • Carbs: 20g
  • Fat: 13g


  • ½ cup brown eggs
  • ¼ cup sliced spinach
  • 2 tbsp sliced onion
  • ¼ cup sliced broccoli
  • ¼ cup shredded low-fat cheddar cheese
  • 2 tbsp diced tomatoes


  • Pour eggs into the pan and wait until they are almost done
  • Add cheese and vegetables to one side of the eggs
  • Flip it over and leave to marinate for about 30 seconds

Changes never come easily, but once you decide to turn your life around, turning down a fatty hamburger will be a joke.

There are no shortcuts on the road to a muscular and lean body. As soon as you accept that truth, everything else will come much easier.