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Do these 3 things to get ripped in 6 weeks…

how to get ripped in 6 weeks

1. Do any of these workouts for at least 10 minutes 2-to-4 times per week

Click on photos to start doing a workout

Optional: Do the 50/50 pushup/pull-up challenge below after doing any of the workouts above…

2. Do any of these fat loss workouts for 20-to-40 minutes 2-to-8 times a week

3. Follow this 6-step diet 80% of the time

  1. Eat 1500-to-2000 calories per day.
  2. Eat only these fat burning foods here & make sure all of your meals have at least 1 serving of these high protein muscle building foods here in them .
  3. Eat whenever you like as long as you eat 1500-to-2000 calories per day.
  4. Drink cold water and then drink some more cold water (but drink at least 1-to-2 liters per day)
  5. Eat whatever you like 20% of the time (or for 300-to-400 calories you eat) and Eat right (see step 2 again) 80% of the time for the other 1200-to-1600 calories you eat.
  6. Keep a food journal so you'll know if you need to eat more protein (but no more than 200 grams per day), have less junk food and/or more or less calories to help you get ripped faster.

Here's an example of what you'll do the next 6 weeks to get ripped…

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7 & Week 8

This is only an example of what you'll be doing the next 6 weeks based on the 3 things you must do to get ripped so you can make your own unique schedule based around your own unique lifestyle and…

Getting ripped in 6 weeks depends on how overweight or skinny you are so…

Be realistic…

The quickest way to get ripped is to keep pushing yourself more & more each time you workout even if it's only by an inch!

So that means you need to make your workouts more intense each time you do them by…

Make sure you also see…

If this 'Get ripped in 6 weeks' plan is too hard for you then…


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1-40 of 503 Comments
JD

Hi Adrian quick question and advice. I'm 5'12 and weigh 255lbs. Been using IF for about a year and have lost well over 60lbs. I would love to have my body to have that compact muscle look. I've seen guys that weigh 190-220lbs and look ripped but weigh so less. How can I achieve that look? I want to be toned and ripped but not bulky. Thanks sorry it's all over

June 10, 2015

Adrian Bryant

the plan on this page will help you get that look

June 10, 2015

JD

Would it be safe to continue using IF while doing this plain?

June 10, 2015

Adrian Bryant

yes

June 11, 2015

Enrique

I'm a 54 year old male, 6'0 ft tall and 269 pounds, already lost 12 pounds in a 2344 calories diet. My sugar dropped from 218 to 162 in 3 weeks and my cholesterol dropped too. I lost an inch of my belly. My target is 220 pounds and I would like to get muscles so I can run a 5k in the future and also would like to discard all my medicines, what do you recommend. I love your site I has a lot of information.

June 04, 2015

Adrian Bryant

continue to use this workout and this diet

June 04, 2015

Kyde

Can I do the 50/50 push and pull up challenge in the afternoon after doing a workout in the morning?

June 01, 2015

Adrian Bryant

yes

June 02, 2015

Jacob

Adrian,

I am already one week into the program! I have a question though, on the clean and press exercises, or any exercises that requre you to bend down and the push the weight into the air, my lower back tends to get real sore after the exercises are over. Is this normal? Or would I be able to do the exercises by keeping the weight on a bench so I don't have to bend down each time to pick it up from the ground.

Thanks

-Jacob

May 29, 2015

adrian bryant

although it gets touhger as you go along in the exercise... try to maintain proper form the whole time and also stretch lower back before workou

May 29, 2015

MDAshu

hey,
I am 255lbs, 5ft8inces long. I have previously lost 26 lbs. Shall I start doing muscle building alongwith my fat loss exercises? What about ur get ripped in 13 minute weightlifting exercise?

May 17, 2015

Adrian Bryant

if your goal is to also build some muscle then yes

May 17, 2015

MDAshu

My aim is to look good?? ..And what must be my diet?

May 18, 2015

Adrian Bryant

the diet is on this page

May 18, 2015

Jacob

Dear Adrien,

I plan on doing this workout in a couple weeks. I will post pictures of myself and will be sure to send you them. However, I had questions about the rest period week 7 and week 8. I plan on doing this up to 4 times like you said so I can get really ripped, but I was curious why we need to rest and not work out weeks 7 and 8. Can we just continue again or is it necessary? Also, what should our diet be like during the two weeks? Thanks I appreciate it.

May 11, 2015

Adrian Bryant

you can but generally after 4-to-8 weeks you may need a 1-to-2 week break

May 12, 2015

Coby

Hi Adrian, I'm Coby. I'm a 15 year old male and I'm am 5'9 and 164.2 I lift weights every day and do ab workouts. But I'm still seeing no definition in my stomach. I eat 4 small meals a day with my protein shakes. Should I do something different?

April 12, 2015

Abby Seamus

Doesn't mention anything about body type, mesomorphs will get ripped a lot fast!

March 31, 2015

Jacob Marko

Adrien,

First of all, I want to thank you for all the help you have given me. Five years ago, I used your website and lost 60 lbs in about 8 months.

Unfortunately, I gained it all back, and I noticed your plan for building muscle and losing fat has changed alot. I remember you used to recommend have 2 fruits or vegetables and one serving of whey protein before every meal. Do you still recommend that? Also, I noticed for building muscle, you don't really have gym workouts on here. Which muscle building workouts here build biceps? Because it seems like most of these workouts focus on shoulders, back and chest. Thanks.

March 19, 2015

Adrian Bryant

so what is your goal to lose fat and build muscle? if so then the plan on this page will do that as well as biceps and if you prefer the 2 veggie diet to the one on this page then use this diet instead

March 20, 2015

Hercules

hey adrian can i eat anything in a intermitting fasting diet, if i do a calorie deficit

February 20, 2015

Adrian Bryant

of course. see this diet

February 20, 2015

Jim

Hi Adrian,
My name is Jim, I happened across your website a while ago and have been too lazy to do any of it. Until now, I weighed in at my work 2 weeks ago and was aghast to see the scale read 235. I am 5' 10" and am semi athletic, I have a medium frame and generally maintain around 205. I began doing your fat burning routines and am happy to report I have lost 9 pounds in the last two weeks. I have begun adding some home weight training and am looking forward to taking my shirt off this summer. I have taken before pictures and will gladly share them and my after pictures when I've reached my goal. Thank you for your encouraging workouts, I am excited to be naked again!

February 18, 2015

zeus

hi adrian my name is zeus male at 14 height 5.4 feet and weigh at 86 kilos i need to be at 68 kilos if i follow the 6 week plan would it work hope you get back to me soon

December 31, 2014

Adrian Bryant

it'll work but you may not lose all that weight that fast

January 01, 2015

Kevin

Howsit Adrian, I'm an 18 year old male and I've got a lot of muscle as I gym everyday. I have an almost visible 'four pack' and would like 6 but I think my body fat % needs to drop and I need to lose tummy flab. I have 3 weeks to get ripped, just wanted to know of I should diet hectically and focus on losing only fat with lots of cardio or if I should train abs often and try lose fat m in diet?

Thanks

November 10, 2014

Adrian Bryant

more focus on diet and cardio/intervals over direct ab work to fially get six pack

November 10, 2014

Freya

How is it possible to build muscle in a caloric deficit ? Would alternating eating under maintenance and over maintenance work to build muscle and lose fat simultaneously?

October 03, 2014

Adrian Bryant

see this but you actually need to make sure you have enough protein in your diet for muscle gains but as long you are not in an extreme deficit then muscle and fat loss won't be tough at all

October 04, 2014

billy

hi adrian i am a male at age 14 and trying to lose 15 kg would this help if i give it a go i hope you get back too me soon

October 09, 2014

Adrian bryant

of course it will

October 09, 2014

Ami

Hi!
So I am a girl and pretty slim now at 5'5.5 and 112 lbs, and don't have much fat left on me except for belly fat(which I really want to get rid of for my abs to show) and a bit on my inner thighs. I eat around 1500-1600 calories a day, and my maintenance is around 1900-2000. I wanna build some muscle while getting rid of this fat (although I know I will need to eat >2000 for real gains.

Do you think I should continue eating these calories now or increase them a little bit for better results?Would I still shed the belly fat? I feel as though I am now plateauing for the last 8 weeks, and I have been doing strength training 3x a week full body and hiit 2-3 x a week, but could probably go a bt more intense with the strength like these videos...

Also just wanted to say your workouts overall have helped me so much with my weight loss!!! Thank you!

September 13, 2014

Adrian Bryant

you can stick with the plan on this page, still build muscle and shed fat at the same time but you'd need to keep your calorie range in 1200-to-1600 (maybe less) but start off with that

September 14, 2014

Jason

Hi Adrian, who this 6 week program still be effective if I tweak it to fit my circumstances of beeing a teen and going in my junior year of H.S . I want to tweak it by doing the badass workout everyday basically followed by the 10 min ski step workout to get a 35 min workout (15 min strength , your 10 min threadmill runnnng , 10 min ski step). Everyday I would mix up the workouts I do for groups 1 and 2 of the badass workout then I would continue in a pattern . I am limited to (group1):seated flat benchpresses ,bench dips , military presses , push presses, clean and presses , push ups then for group 2:(barbell curls, rear raises, clean and press, lat pull down ,clean high pulls, barbell rows . Oh and can I plug in tricep extensions ? In addition to aid my self in gettin leaned and ripped where would using light weights to do like chest flyes to cut chest fat and using light weights to do tricep extensions to define my triceps come into play , should I do them on my rest days ?Followed by doin the badass workout and ski step I will also play basketball in my backyard later in the day and I will play basketball every single day . I am determined to go back to School looking like a badass , even though I am referred to a juggernaught because I already have sufficient muscle mass , I just need to cut the fat and define the muscles and make than even bigger to please my self with the body I want.

July 17, 2014

Adrian Bryant

that's too much tweaking. I suugest you follow the plan as is at first and then add more as you get more fit and also...

doing more does not equal faster or greater results

July 19, 2014

truando

Adrian, you're probably the nicest and most patient person I've ever met on the internet. How you answer all those questions and stay friendly and positive is beyond me...

I'm following your plan and am seeing great results. I'll send you the pictures when I have reached my goal.

Thank you so much for all the information on your site!

Olivier

May 17, 2014

Adrian Bryant

yur welcome

May 17, 2014

DM

I meant did you lose the 41 pounds in the before and after pic in this 6 week plan or did it take a longer period?.... I am a female who is19 years old, 5''5 and weigh 205 pounds. Will this plan be effective with me wanting to lose 35 pounds by May 10th?

March 21, 2014

Adrian Bryant

it took me 2-to-3 months. you may want to use this workout and this diet intsead

March 23, 2014


Incorrect please try again

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