4 Steps to Get Ripped

how to get ripped in 6 weeks

  1. Build Muscle
  2. Burn Fat
  3. Your Diet Plan
  4. Get Ripped Abs

To Build Muscle…Back To Top ▲

Group A
Click Pics for Exercise Tips

Group B
Click Pics for Exercise Tips

To Burn Fat…Back To Top ▲

See 10 Rules to Lose 10+ Pounds Every 3 Weeks to get rid of belly fat faster with the workouts above⇑

Your Diet PlanBack To Top ▲

To see exactly how you need to eat to get ripped…

Select if you're male or female, Put in your height, weight, age & your activity level before starting this plan and then Click on the button that says "Tell me how to Get Ripped"

Female Male
Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

Eat -to- calories per day along with -to- grams of protein to burn fat to get ripped.

  • Eat these high protein foods, protein shakes like Optimum nutrition whey, and/or protein bars to get enough protein to burn fat & build muscle at the same time.
  • Optional: Use a food journal or an app to accurately track the total calories, protein, carbs & fats you eat.

Eat Whatever You Want as long as you…

  • Eat ONLY -to- calories per day with -to- of those calories coming from the -to- grams of protein you eat each day. 1g of protein = 4 calories.
  • The other -to- caloreis you eat can be from whatever foods you like but it's best to eat mostly weight loss foods to burn fat faster & easier.

Eat Whenever You Want

  • It does not matter WHEN you eat as long as you're eating -to- calories per day so…
  • You could eat anywhere from 2 VERY LARGE -to- calorie meals to 6 TINY -to- meals spread thru-out the day but…
  • You'll burn fat faster eating your -to- calorie meals based on an Intermittent Fasting schedule.

Drink at least Ounces of ice cold water everyday

To Get Ripped Abs…Back To Top ▲

Click on photos to do an Ab workout

When Will I Get Ripped?

That mainly depends on how fat you are because 99% of getting a ripped body is losing all the fat that is hiding the ripped muscles you already have so The more overweight you are = the longer it is going to take you to get ripped no matter how fast you build muscle

How Fast Can I Lose Fat to Get Ripped?

Back to Top

1-35 of 543 Comments
Dan

Hi, do you ever use gravity boots for any inverted exercise while hanging from a pullup bar?

January 18, 2016

Adrian Bryant

not me

January 18, 2016

Gord Hutchison

I noticed supersets for upper body but not lower ever thing for lower body ssems to be cardio or abs. Can i apply supersets to legs day ?

January 14, 2016

Adrian Bryant

for this plan you could ONLY if you legs are able to handle that much volume

January 14, 2016

Gord Hutchison

What do you think of dumbell pullovers. Are they a waste of time. I only use them once a week for my upper body work outs
Thank you for your time
Great site Btw

January 14, 2016

Adrian Bryant

they're good. i just cant use them because of my shoulders

January 14, 2016

Diogo

Hey Hey

Its me again duno if u remenber.
Dont you have a page like this one whit days and exercices. But just to build muscle?
I want some muscles not get thin. xD

Thank you

November 24, 2015

Adrian Bryant

you mean this one

November 25, 2015

Diogo

I wanted a Weekly Workout Schedules but wht no weights if its possible, right now im doing this plan u have:

www.nowloss.com

November 25, 2015

Adrian Bryant

yes, that is a good alternative if you have no weights

November 26, 2015

Diogo

I only have 2 dumbells till 10 kills (22 pounds).
So what im doing is:
-1 day on push ups exercices;
-other day runing up a hill.
-and tryng to eat a lot.
i just think that miss me a exercice to burn fat, one that doesnt mess wht muscles, u know what i mean?
any sugestion just say :)

November 26, 2015

Adrian Bryant

i would just stick to the bodyweight only plan for now in your situation

November 27, 2015

Jacob Marko

Thanks Adrian,

Also, I'm right now around 25% body fat. At what body fat percentage should I stop doing this get ripped workouts and start doing your other routine to build muscle?

October 07, 2015

Adrian Bryant

if you're not satisfied with the amount of muscle you have then you need to do the gain muscle program now

October 08, 2015

Jacob Marko

Adrien,

Quick question. Do the bedsheet workouts count as muscle building exercises? I know they are supposed to replace battle rope workouts so I was curious.

Thanks

October 04, 2015

Adrian Bryant

neither of those build LOTS of muscle mass. both burn fat mainly while helping you maintain (or even build a little muscle) as you lose weight

October 05, 2015

Michael

Hello Adrian,
The last time I made a comment I was pretty pumped about gaining muscle but, that was three months ago and I'm still on the same square. The only good thing is that I have been on maintenance and I didn't gain weight. Please is it possible to gain 34 pounds of muscle in 12 weeks. I weigh 82 kg. And I'm planning on doing the 6 days in and 1 day out rotation.
Thanks, really appreciate.

October 02, 2015

Adrian Bryant

go here to put on that much mass

October 03, 2015

Ahmed Wael

hey Adrian
i am 17 yo with 185 c.m and 115 kg with 31% fat
i like your 1200 diet but i need more from you about the meals i couldn't find the correct calories for every food i can eat i am from Egypt so the food is a bit different so if u could even reply with some meals and some things like a full diet ( the best workouts + meals ) it would be great my problem is in the fat percentage what ever i did it still high i play basketball i hit the gym almost every day i could do any work out even if it too hard i want to be with 15% fat for a start i really need your help and thank you for your time. your videos helped me alot

August 31, 2015

Adrian Bryant

have you ever tried to get an app like myfitnesspal or loseit which has all the calorie info of most foods

September 01, 2015

Ahmed Wael

thanks man i will try but we have another kind of food but thanks to you i lost 4 kgs in 3 days with no workouts but today is my first workout day i will start running and exercising today i love your website man

September 08, 2015

Adrian Bryant

good job

September 09, 2015

Michael

Hello Adrain,
Thanks for your help, I checked your BMI calculator and wow its says that I'm overweight although I lost 85 Lbs (38) kg at 5 ft 8". And 27 % body fat. Now 83 kg.
Please could you tell me how many Kg or pounds I will expect to loose in your 56 days get ripped plan and how many body fat I should expect to loose.
Thanks it will of great of great help.
Cause I'm going full metal with this plan.

July 23, 2015

Adrian Bryant

expect to lose 10 pounds of fat every 4-6 weeks

July 23, 2015

Michael

K I checked and I consume about 1800 calories from pure protein and about 200 - 370 calories from carbs. Please could you kindly tell me the other factors

July 22, 2015

Adrian Bryant

the main factor is how fast you can get stronger or progress with your muscle building workouts b/c as you get stronger your muscles will get bigger as long as you eat enough calories + protein to support growth.

use this tool here and consider making protein no more than 50% of your diet

July 22, 2015

Michael

Hello adrain,
Sorry to bother just wanted to ask how many kg I can gain in 6 weeks and in 6 months. Thanks

July 20, 2015

Adrian Bryant

depends on how many total calories you're eating along with many other factors

July 20, 2015

Michael

Hello adrain,
Thanks for the info I'm going to start next week but I'm doing the get ripped in 6 weeks. I will repeat it like 5 times because I want to get ripped. The only question I want to ask is if I follow this diligently will I have abs or do I need another type of work out.
Checked my height from last time I'm now 5 ft 8!

July 17, 2015

Adrian Bryant

you will get visible abs as you lose bodyfat

July 18, 2015

Richard

Hey Adrian! Ive been wanting to loose weight lately. Im 16 weighing 187lbs 5'7 Im trying to loose 20 to 30 lbs if possible, would this help me out alot? Should I add a diet to this?
I need help ive wanted to loose for a while i just stay in the same weight

July 14, 2015

Adrian Bryant

everything you need (diet and workout) is laid out on this page

July 15, 2015

Michael

Hi adrain,
Just want to say I think you're really intelligent with your workouts, this year has been crazy, back in summer 2014 I was 120 kg so yeah I was big, but it didn't really bother me until I realised that I was heavier and bigger than my mother. so I started doing some exercises and I also included intermittent fasting to my diet, and I lost 85 pounds (38 kg) from march-june 2015
and It's great because I'm now 82 kg and I'm stuck, I really don't know what to do anymore, I just wanted to ask if I should stay the way I'm am or build muscle.
I'm a 17 year old boy
5 ft 7^1/2 so I don't really know if building muscle will fit my frame. Please if it's cool how do I build the muscle so that I can still be like 62- 75 kg with muscle and I really need to loose weight or gain muscle in about 8 -10 weeks

July 08, 2015

adrian bryant

do you want to put on a significant amount of muscle? if so then do this

July 08, 2015

jimmy jones

Hey Adrian, is it possible that i would get ripped/lose weight if i run a mile for 3 days out the week and do 100 reps push ups, sit ups, jumping jacks, squats,lunges along with eatting 1500-1800 calorie plan?

July 05, 2015


Incorrect please try again
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