Title3

QUICK USER GUIDE

INSTALLING

  • After you purchase the RippedPro program online you should receive an email from my transaction provider that will provide you with the link for downloading the software.
  • Be sure to keep track of where you are downloading the file on your computer. If you are not familiar with downloading, I suggest creating a folder on your hard drive (usually the C: drive) and call it DOWNLOAD. Then everytime you download a program you can select this folder to download the file into. This will make it easy for always remembering where your downloaded files are. For those of you who are familiar with downloading I am sure that you already have your own unique method for locating your files.
  • Once the file is downloaded you will simply locate the file on your computer and double click the RippedPro icon.
  • When the program is installing you will have to accept the license agreement, select the location to install (or just leave it as default) and click the next button until the installation begins.
  • When the program has installed, it is not necessary to restart your system. But, I would always advise the user to restart their system after every new software installation. If something was to happen to your system, the installation may become corrupt and you would then have to reinstall the program all over again. Again, this is not necessary, simply a precaution. I always say “Better safe than sorry.”

BASICS

What does RippedPro do?

RippedPro was designed to keep track of and evaluate virtually every aspect of your training. The specific items that RippedPro is capable of handling include the following:

    • Personal measurements
    • Weight
    • Body fat Level
    • Macronutrient Percentages
    • Training Goals
    • Meals
    • Water Intake
    • Supplements
    • Sets Reps Weight
    • One Rep max
    • Workouts
    • Schedules

Using RippedPro will help you to reach your goals faster by:

    • Allowing you to schedule and printout your workouts and weight to be lifted
    • Keeping track of your One Rep Max so that you can make sure you are lifting more weight each and every workout (progressive resistance)
    • Track your weight, body fat, and measurements to see if your training program is successful or not.
    • Track your supplement intake to eliminate costly supplements that aren’t effective. And to identify which supplements are worth the money you’re spending on them.
    • Track your macronutrient (protein, carbs, and fat) ratio to see the best ratio for building muscle and losing fat.
    • By combining any and/or all of the above tracking and scheduling projects, you can create virtually unlimited ways that RippedPro will help you succeed.

GETTING STARTED

  • Within the program you will find question marks enclosed in small blue circles. By clicking these icons, you can get some basic information about the section you are working on.
  • You want to start in the PERSONAL section, and input as much information as possible. The program uses alot of this information to provide you with resources in other parts of the program. For example, your estimated bodyfat percentage is determined by your gender, weight and waist measurements. Many of the nutritional portions of the program use this information also. You will have to periodically input your updated measurements/stats if you want the program to keep track of your info. If you enter new information every week or two, the program will be able to track your progress, and you will be able to determine what is helping or hurting your training.
  • After you have filled out your personal information, you must go to the NUTRITION section and choose your settings for the nutritional portion of your program.
  • The TRAINING GOAL will determine how many calories you should be taking in. The AVERAGE setting will use your estimated base calories and is recommended for a general lose fat/gain muscle program. The LOSE FAT setting will reduce your calories so that you are on a negative calorie diet which will allow you to lose maximum body fat. The GAIN MUSCLE setting will increase your calorie intake and is recommended if you are using a vigorous weight training program. This will allow you to pack on as much muscle as possible.
  • Then you will have to select your macronutrient percentages. this is the percentage of protein, carbohydrates, and fat that you plan on taking in. There are many different theories, but you will have to find out what percentage works best for your training goals. That’s what this program is for. It was designed so that you can try different things and determine what works best for YOU.
  • Then decide how many meals per day you are going to eat. If you don’t know already, the more meals the better. It doesn’t matter what your training goal, eating 5 to 6 small meals throughout the day will help you reach your goals quicker.
  • After you have entered your personal and nutrition information, your recommended daily and per meal amounts will be displayed in the RECOMMENDED VALUES window.
  • Within the NUTRITION section the ACTUAL QUANTITIES portion is where you will enter your intakes each day. You don’t have to go into the program every day to enter the information, but you should take down all of the information each day (either in your own way or with the RippedPro printout), and go back and enter the information when it is convenient. Simply select the date that you are entering information for from the drop down menu and then click the SAVE CHANGES TO THIS DAY button.
  • You will also notice the Supplements section that will allow you to track of your supplement intake to determine if a supplement is effective or not. You can select the supplement from the list, or click the ADD SUPPLEMENT button to add one that is not on the list. It doesn’t matter what the measurement of the particular supplement is (scoop, teaspoon, drop, pill), it will all be relative to the program. All you have to do is remain constant with each individual supplements intake measurement. That is, if you enter 1 in the amount section and it was a teaspoon, you can’t enter 1 for tablespoon for the same supplement. You have to enter a 2 or 3 for teaspoons to show that you are now taking more of that particular supplement.
  • The training section of the program is the most complex portion of the program, and it may take a couple times to get used to it. This program was designed for individuals that weight train (anaerobic), but there is also a section to input your cardio (aerobic) work and see how it affects your training. When you click the aerobic button a list of aerobic activities is displayed, and it will work very similar to the supplement section above.
  • By clicking the anaerobic button you will see a list of available workouts to choose from. Some basic programs are included with the software, and you can also create your own workouts (look to the creating workouts section for help with this). If the workout file you are looking for is not located in the default RippedPro folder (either a mistake or you have saved it to a different location on your hard drive), you can click the BROWSE FOR MORE WORKOUTS button to browse your computer.
  • Once you select your workout, the workout details will be displayed in the window at the bottom of the screen. By clicking the OPTIONS button, you can choose to have the program only display the exercises for the current day and also if you want the program to automatically update your one rep max. If you have the program automatically update your 1 rep max, your information will change according to what you did in your last workout. This is particularly good for increasing your weight automatically each and every workout. The only way that this could be bad is if you had a really bad workout and lifted less weight than the last workout which would then decrease your 1 rep max. Also notice that there is an ADD NOTES button in both the aerobic and anaerobic sections that allows you to enter information that the program doesn’t have a section for. If you did something or feel a certain way on that day that you think might effect your training you can enter this information and the program will save it for each day.
  • The program you select will display in the window, and it has all of the necessary info for you to use. It will display the exercise, your one rep max for that exercise (which you can change by clicking within that column), and the reps and weight for the prescribed amount of sets. This is also where you will enter the results of your workout. There is a section beneath each exercise to enter your reps and weight lifted for each set.
  • If you would like to create a printout that you can take with you to view and record all of your training, nutrition, and other info, go to the schedule section. First select the dates that you want the schedule for. You can choose any range of dates that you want. Select just the current day to printout, or create a schedule for the next week. After you select the dates, simply choose the workout that you are doing by clicking the OPEN button. This will display the workouts just like in the browse for more workouts in the training section. After you select your workout, your schedule will be displayed, and is available to printout.
  • The only section left to take a look at is the TRACKING section. I will give a brief overview, but you can find more in depth information in the tracking section help. You will select all of the items that you want to track together to see how they effect your training. For example you can select your weight, body fat, protein, carbs, and fat to determine if different amounts of each macronutrient have any difference on your weight or body fat. After selecting the items, you must select the range of dates. You can select any range of dates you want. You can analyze the past weeks nutrition, or the past years body measurements, whatever you want. The information will displayed in the window below in both text and graph format. You can view it in the window or print it out

PERSONAL

  • The personal section is where you will record all of your personal statistics/measurements. By including as much of this information as possible, you can keep track of many aspects of your training that you normally don’t.

When you frequently update this information (every couple weeks at least), the program will be able to show you where you are making gains, and where you aren’t.

For instance, let’s say that you just started a new training and nutrition plan. After a couple months, you don’t know if the program is really worth continuing. Once you go to the minute details of your physique, you may notice things have improved (even though you haven’t noticed). You can then take a look at exactly how much you have improved and decide whether or not to continue with the program.

Also, for the program to track your estimated Bodyfat percentage, you must input your Gender, Weight, and Waist measurements. This means that you will want to enter your weight and waist measurement as often as possible so that the program can update your estimated Body fat level.

NUTRITION

The nutrition section is extremely important to your success. if you aren’t already aware, your Nutrition is 50% of your training, so you should take it seriously.

The training goal you choose will reduce your calories slightly, increase your calories slightly, or keep your calorie intake even with your estimated daily calories burned. This information is computed using your personal information entered. This goal is simply a starting point, because you will have to analyze your results with every program you are on, and adjust your nutritional intake accordingly.

The percentage section is completely customizable. There are many different theories and diets that adjust these macronutrient figures significantly. But, if you are doing general training/bodybuilding I would recommend that you use 55% Carb, 30% Protein, 15% Fat and adjust from there. For example, if you are not working out or doing physical activity, you can decrease your Carbs, and increase your Protein. There are an infinite number of variables that should be considered when designing you macronutrient ratios, but the above information is a good place to start.

The recommended values section will display your recommended intake from the information you have put in the program. This makes it very easy to see what you need to be taking in at each meal.

The actual quantities are where you will input the daily intakes of each nutrient. Along with the standard nutrients you will find the supplement section. This section can be extremely valuable. You will be able to determine if the supplements you take are effective or not by tracking your intake and then analyzing your intake along with the changes in your body. There is no point in spending hundreds of dollars on supplements if you aren’t getting any bigger, smaller, ripped, etc. (whatever the supplements purpose was).

TRAINING

The training section is probably the most complex portion of the program, and may take a few times using it to get used to.

The Aerobic section of the program allows you to input and track the amount (miles, minutes, etc.) of any activity that you choose to do. Just click the Aerobic portion from the left hand side of the screen (Type of training) to pull up the Aerobic window. You then have the option of:

  • Inputting the length of your activity in the Time/Distance column
  • Add an exercise or activity that isn’t on the list by clicking the Add Exercise/Activity button
  • Add notes about your Aerobic training for the selected day by clicking the Add Notes button

The Anaerobic section can be used for a number of different reasons:

  • To view, select, and update the details of your workout
  • To build a new workout (custom)
  • To input your results from the workout you performed

When you want to input your daily aerobic activities you will simply select the date that you are entering them from in the “Enter Results” drop down, and then select the Aerobic “Type of Training.”

When you want to view the details of a workout (either to see if you want to do the particular workout, or to evaluate the exercises), just select the workout from the list, and either double click the workout, or highlight it and click open.

To select all of the options for the Training section click the appropriate button above the workout details in the “Enter Workout Results” window and choose your options.

If you need to browse your hard drive or other drive for workouts that are not in the default workout folder (should be C:\Program Files\RippedPro) or that you have saved or downloaded into another location, just click the “Browse for more workouts” button.

If you want to create a new workout just click the “Create a new workout” button.

SCHEDULING

The schedule section will allow you to take a complete picture of you Training and Nutrition information in an easy to read display. It will also allow you to printout a selected range of dates to take with you or give to someone else that is using the program with you.

  • You will start by selecting the range of dates that you are interested in viewing or printing out. First select the starting date on the left hand side, and then select the ending date on the right hand side. The display should show today’s date in both fields, so if you are only interested in today’s information, just go to the next step.
  • You will then have to select a workout that is in the program. You will not be able to open the schedule if you do not select an anaerobic workout. For those of you who are interested in the Aerobic information, it will not be displayed here. The Aerobic section is designed merely to track what you have done. For this reason, although you can’t have an aerobic based training program, the printouts will all have a section at the bottom to record any aerobic activity that you do for each day (so that you can record this information in the program at a later time)
  • That’s it, you are now able to view the workout in the window, or send it to your computers default printer.

TRACKING

The Tracking section is (in my opinion) the most valuable part of the program. This is where everything that you put into the program comes together. This is where you will be able to find out what is working in your program, and what is not.

The combination of variables that you can track is virtually limitless. For example, you can track your weight, body fat, calories, protein, creatine, bench press, and jogging together to determine if and why you are getting stronger, gaining muscle, losing body fat, etc.

  • First select all of the variables from the drop down menu are on the left. Got to the section that the topic is located in and highlight it in the drop down menu. Then click the “Add” button at the end of that section. Each time you do this the topic will appear in the right hand window “Topics.”
  • Then select the range of dates that you would like to track in the “Time Interval” window. You can track the last week or the last year, it’s up to you and what you’re looking to find out.
  • Then click the “Update” button. This will display 2 sections in the bottom window. One is the Table with specific numbers, and the other is a graph giving you a visual interpretation of the results.
  • If you would like to printout the results just click the “Print” button. There will be one printout for the Table and one for the Graph.
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