How to Get Ripped Fast in 4 Steps

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 ▲

Show All 37 Workouts

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 so what you should be asking is…

How Fast Can I Lose Fat to Get Ripped?

More Fat Loss Tips

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Adrian Bryant NowLoss.com
1-60 of 717 Comments
CortayV.

Hi Adrian! I've read your blog, watched your YT videos and been a long time fan. My name is Cort, trying to progress into modeling. I'm 6'5" (almost 6'6") and I weigh 308lbs. I started my weight loss journey January 2nd of 2017, staring at 333lbs, in March of 2017 I was involved in a horrible car accident and was out of commission for 3 months, thus putting more weight on me (345lbs), after I healed I hit the gym like crazy and dropped down to 318lbs by November 2017. For whatever reason my weight continued to fluctuate. I have never been the type to overeat (I've always drastically undereaten, some days not eating at all cause...I just don't get hungry. By day 3, I'll get hunger pangs and a bad headache and I'll eat), exercise intensively 5-6 days per week, but I still would fluctuate in weight.
Fast forward, end of July 2018 my weight had went up to 329lbs, so the FULL month of August I went 100% Keto and lost 23lbs, putting me at 316lbs. Start of September I kicked myself out if keto, visited my doctor and he put me on "Contrave" even though he knows that it has a strong appetite suppressant (told me to eat through the it), well for the last 2.5/3 weeks, my weight has been fluctuating between 308lbs and 311lbs, it won't go past 311 nor will get go under 308.
My personal trainer and even my doctor are still having difficulty believing I'm over 300lbs, based on the way I look and my muscle definition, but...I can feel it mentally and physically.
I've tried everything possible, my doctor has ruled out any health problems (interactive thyroid, cancer, etc) him & both are at a loss at the moment. My trainer is amazing and very dedicated, but I want to drop this fat!!! I'm trying to be an up & coming model-actor and I need this fat gone. I'm willing to do any exercise, take almost any suggestions, just about anything. It's been over 2yrs and I still can't enter into my 200's. I eat healthy (when I do eat), workout religiously and research and study anything fitness related.
I need help/advice bro, I'm trying not to give up, cause giving up means defeat & failure...but it's starting to get a lil depressing knowing you're doing everything possible and I haven't been able to reach my goals. In 1yr I only lost 4% fat, everything else I lost was muscle due to my car accident, which I regained my muscle back, but the bf% hardly ever shifts.

Please help...

-CortayV.

September 20, 2018

Adrian Bryant

first of all, are you actually tracking your calories?

September 21, 2018

B.D.P.

Yo wats good Adrian. Quick question , I'm 21yrs old gonna be 22 in October and a week and a half ago I was 296lbs and now I'm at 287lbs. I work in and out of the sun and I'm constantly dripping sweat at work and when working out after I get home. But I plan on working out first thing in the mornings from now on since it says I can burn 3x more weight. I also see that it says more protein will help burn fat and lose weight and I just happen to have an unopened jar of Dymatize Iso 100 Hydrolyzed 100% Whey Protein Isolate and was wondering watt do u suggest I do in my situation?? Btw I don't have a problem with replacing my meals.... I've actually been eating fruit and healthy snacking for my lunch and dinner...

September 10, 2018

Adrian Bryant

it sounds like you're on the right track but want to speed up the fat loss so use these tips

as for protein, including more in your diet or making protein at least 30% of your calories will speed up fat loss.

working out before your first meal will speed things up but only do it if it isnt a big hassle on your lifestlye

September 11, 2018

Philip

Hello Adrian,
Thank You for all you do for folks looking for help to get healthier. Your commitment to helping others is so apparent and appreciated.
I have 2 questions
I am 58 years old male, 5'7", 190lbs, I have begun working 3 days a week so I am active. I have a weight loss goal of 20 pounds to get down to 170 Lbs, and say a 32 waist, BUT, I am wondering if those are good or correct goals.
I want to do this program because I am interested in getting and keeping muscle. In the past, I just ran until I hit my weight goal. But now, I'm trying to gain muscle at the same time which makes watching the scale confusing. For example, sometimes I don't lose weight but I feel so much stronger, and I lose an inch on my waist.

Should I have a weight goal, or a measurement goal, or both? And If I want to just look lean and healthy, what measurable goal is that?

Thanks,

Philip

July 27, 2018

Adrian Bryant

I tell people to go for a measurement/mirror goal or better yet a body fat goal

July 27, 2018

Kevin

im 5'7 184lbs male i want to get down to 150-160 lbs

July 19, 2018

Adrian Bryant

ok. are you having any trouble beginning this plan?

July 19, 2018

Kevin

I wasn't sure if this was the right routine for me

July 20, 2018

Najam

Hi Adrian. I would really appreciate your help and advice for weight and fat loss. I'm 5'9, 20 years old and weigh 76 kg (168 pounds). I don't have any fat throughout the body, except for a really pot belly and fat thighs. My measure around the belly used to be 34 inches, now it's 40.5 inches. When I get up in the morning at 6 a.m, I run for about 7-8 minutes, do 300 jumps, 35 crunches, 35 pushups, 20 weight lifts with each hand( 7 kg). Then, I take a 5 minute break and do 2 side planks on each side( 30 seconds for each 1 plank), 90-degree static presses(20), 20 double-leg drops, 20 ab-reverse curls and 10 reverse plank hovers, with a 60 second break between every different ab exercise. At night, around 10:30 p.m, I run for 7-8 minutes, do 300 jumps and 20 sit-ups. Then I take a 5 minute break and do 2 side planks on each side same as in the morning, 20 U-Boats, 20 Full plank passé twists, 20 frog crunches, 20 frog presses and 10 Oblique burners, again, with a 60 second break between each different an exercise. I've been doing it for 13 days, but there hasn't been any change in my waist measurement, but I've lost about only 700 grams. I'm confused as to what should I do. Should I change my exercises or do some other changes? I would really appreciate your guidance.

July 11, 2018

Adrian Bryant

as for losing belly fat your exercise regimen is okay bit more importantly what is your overall calorie intake

July 11, 2018

Najam

It's about 1600, I've also started Intermittent fasting which is for 24 hours, if not for a glass of milk that I drink after 15 hours of last meal. Started doing 15 minute running HIIT in the morning and a 20 minute jumping jacks HIIT about 6-7 hours after the first one, and some an exercises, and this has replaced my old regimen. Definitely feeling a change now.

July 14, 2018

Pat

You most likely are building muscle which is hiding the fat loss on the scale. Ive only lost about 5 lbs since june but you can see im building muscle. Once your muscles are large enough and boost your metabolism you'll see a large drop in weight at a decent rate

July 28, 2018

Ankhi

Hi, I am here to say THANK YOU !! :)
I'm 5" 7" with 165lbs ( 75KG) now, 24% FAT

I am following your website from last 15 days but I officially started the plan from 1st of July 2018 I swear I lost 3Kgs by doing all clean diet and exercises you have mentioned here.

I can feel my belly fat has been reduced. My waist is reduced and now I tie my belt in one hole above the previous one in just 10 days.

Now I am doing more weight training and cardio less, just 10 mins after my workouts.

I have one query, I have 24% fat still and as per my BMI I am still little obese. Will my fat % will reduce if I do 45mins muscle (progressive training) and later just 10 mins cardio?
Or should I do cardio 20-30 mins at end of my muscle training? so that I build muscle mass and loose fat%.down to 20% at least.

Kindly guide me.

Again thanks :)

Love from India.

July 09, 2018

Adrian Bryant

with the plan on this page your bodyfat will go down as you'll build muscle and lose fat.

I would always do cardio or HIIT after weights

July 10, 2018

Rickie wakefield

Hi. I am 5.9", 37 years old, 248lb. I have been in bed for a little over five years ( just getting up to grab something to eat or use the bathroom was pretty much all the activity i got ) during this period of time i would drink around 20-24 beers a day. To say the least, i started racking up the weight and the biggest beer belly known to man! My gut is always getting jokes ( when is the baby due ) so on and so forth. The rest of my body is fine fat wise. I quit drinking 16 days ago and would really like to get back in shape. I plan on doing the keto diet...??
At this point it's a nightmare just to tie my shoes or walk up five stairs without being out of breath. I am definitely starting from scratch again. I have purchased a bench press, squat rack, dumbbells, large amount of weights of different weight, cattle bell's, other odds and ends. My goal is to get in shape, be able to walk more then 100ft without feeling like I'm going to fall over dead. Also if possible? Get a little ripped.. Thanks for your time and any help you can give me.

July 03, 2018

Adrian Bryant

you may want to start here with this beginner workout plan and work up to the plan on this page

July 04, 2018

Rany Abou Karroum

Dear Sir,
I am 15 years old. I am slightly active. I have a deadline of 5 months. I want to gain a lot of muscle. I have a BMI of 22.2. What is the best diet plan for me and what exercises should I do? (I am 5'8 and i weigh 150 pounds)

June 10, 2018

Adrian Bryant

go here to focus mainly on muscle mass

June 11, 2018

rehana

hi i m 82 kg 5'1 i want to lose 22 kgs in 80 days please guide me to lose 22kgs in 80 days ...and tell me is it possible ?

June 03, 2018

Adrian Bryant

very possible but with the plan on this page you will ONLY lose fat and LOOK like you lost 22kg. If you want to lose weight in order for it to show up on the scale instead of the mittor then choose 1 of these plans

June 04, 2018

Bax

Hello,

I am 5'10 232. I turned 40 last month and have gained about 25-30 in the last few years after having hip issues and not being able to run and play ball the way I always had. I would like to get down to 215 by mid June and 195 by August. Appreciate any tips and suggestions.

Thanks,

Bax

April 30, 2018

Adrian Bryant

are you able to do the plan on this page?

May 01, 2018

Bax

If you are referring to the supersets, yes, I should be able to do that.

Thanks,

May 02, 2018

Melanie

Dear Adrian,
I am truly curious and excited about trying this out.

April 23, 2018

Antonio D

Also, how can I burn off this stubborn belly? Im at about 19-20% body fat and the belly wont go away. If I increase my caloric intake wont my belly just get bigger? But then if i decrease it i wont see gains on my arms, chest, shoulders, etc.. I’ll just be bony again
Whats the magic middle ground to get both?
Thanx again-

March 14, 2018

Adrian Bryant

as long as your calorie intake is under what you need NOT to gain weight you wont and/or you could eat more while being more active

GAINS has nothing to do with total calories but these 7 things here

March 15, 2018

Antonio D.

Hi Adrian! First time here, and before I read the shirt I was sure you were at the MOST 43 years old. Damn man! Your friends have got to be hating you haha!

Anyway, two part question here: Im 5’9, 168lbs, hard-gainer male whos been going to the gym four days a week from 2-3 hours for like the past 4 months and I really dont have much to show for it. Its so frustrating!
If I follow the nutrition plan and workout plan above starting tomorrow, could I see notable gains by May?

Second question, can a protein shake count as a meal and water at the same time? Im taking GNC AMP’s Wheybolic which can give me up to 200 cals and 40g of protein per serving.
Thank you Sir!

March 14, 2018

Adrian Bryant

for your 1st question? I would do do this plan here to get gains

2nd question = YES. it does not matter how you get your protein as long as you get enough

March 15, 2018

Shayla

Dear Adrian,
I appreciate your work so much over the years.I just have one burning question about my knees.,not the insides or outsides but on top of the knees ! I just can't seem to loose the fat that's on top of my knees and just sags.Really hard to wear skinny jeans and anything above my knees :-/.
It just wont go away.What can I do to get rid of it?

March 13, 2018

Adrian Bryant

what is your current overall weight and heiht

March 13, 2018

Shayla

I am 34years going 35. I am 5'7 inches / 170cm.
The more i've lost weight from 90okgs to 70kgs now over a span of 10 years,the more apparent my muscles have become..I have a good build for muscles. I would classify myself as an endomorph.
Small upper frame,medium sized chest/bust (c cup),a tiny waist,curvy hips and thighs on the heavier side.Also struggles with oedema when I was younger (a teen).This reduced after i lost weight,though my legs do look big but not abnormally.Than you for your response.

April 02, 2018

Adrian Bryant

its either you have more fat/weight to lose or its just excess water weight. see this

April 02, 2018

Tawana

Hi Adrian,
I want to build more muscles, curves and lose 15 to 20 pds of fat while not losing my butt and the curves that already exist. I want to lose this pouch and stomach to reveal my abs by April.I need help. Tryna take a vacation soon too. Omw to the gym now.
Thanks,
Tawana

March 10, 2018

Tawana

Im 5'10.

March 10, 2018

Shayla

Dear Adrian,
I appreciate your work so much over the years.I just have one burning question about my knees.,not the insides or outsides but on top of the knees ! I just can't seem to loose the fat that's on top of my knees and just sags.Really hard to wear skinny jeans and anything above my knees :-/.
It just wont go away.What can I do to get rid of it?

February 26, 2018

aerfqa

what is your overall height and weight

February 26, 2018

Sam B

Adrian, im overweight- 5'11 238 lbs. Ive been doing your program 1 month busting my hump. 2 -3 days lifting. 4 days cardio, 1 day rest. I lost 13 lbs quick in 2 weeks. But i have weighed the same for 3 weeks now. Im eating clean foods but can only eat 2000 cal a day but im full. Am i undereating? What am i doing wrong? Strength is way up and feel great. Thanks for changing my life

February 23, 2018

Adrian Bryant

as far as fat loss goes you need to see these tips to keep losing fat/weight

February 23, 2018

Heather

HI I just did my 16hr of fasting also just had my first meal. I had a terrible headache (migraine) when I woke up and then I just vomited my whole meal I just what do I need to do

February 21, 2018

Adrian Bryant

was this your first time? if so you could keep trying until you get used to it or just stick with the basics of calories

February 21, 2018

Kasandra

Hi ,
I'm starting the fat loss and muscle building. This page only focuses on upper body. Should I do something for the lower body?

February 17, 2018

Adrian Bryant

you can use this for legs

February 17, 2018

Tato

Im looking for some advice. Im 6 feet tall and weight 207. I just started going to the gym for the first time a week ago. I want to get in good shape and build muscle , what should I do? Is 207 enough to build muscle. Or is it good enough to to gain muscle and also loose fat?

February 11, 2018

Tato

Also I feel like most of the fat I have is from my stomach to my thighs

February 11, 2018

Adrian Bryant

you can do both at the same time esp. if you are starting offf with lots of fat

February 11, 2018

Shawn

Hi I’m about 310-320 in weight I want to lose 60-70lbs in 3 months is that possible? I stop eating I only eat once a day and it normally a heavy meal. But I’m seriously really determining to lose 60-70 lbs and gain muscles in 3-4 months.

February 04, 2018

Adrian Bryant

very possbile at your high weight with this plan

February 05, 2018

artur

hello, i am 16 yrs old, 6"0 and 183 lb, is it possible to lose 40 lb by the end of the month? if so can you suggest a diet and a work out plan? thank you

February 01, 2018

Adrian Bryant

use 1 f these plans and its not probable to lose 40 pounds at your weight and height in 1 month, at least 20 thoguh

February 01, 2018

George

Hey Adrian. Nice work on your site and YouTube channel. I have a question. I am 225 lbs, muscular but I want to lose around 10 lbs, most of it in my belly. What do you suggest?

January 16, 2018

Adrian Bryant

any of the plans here you'll need to use the one that best fits you

January 16, 2018

TRAVONIA

I’m a over the road truck driver and the food out here on the road sucks. Maybe you can help me with meal and work out solutions to do inside my truck.

January 08, 2018

Emanuele

Hi Adrian
Do you have an email?

December 19, 2017

Adrian Bryant

nowlossATgmail

December 20, 2017

Frankie

Hi Adrian

I am currently 149lbs, 33% body fat, 5’4, 37 years old. I’ve been doing your hiit workouts 3-4 times a week 20 minutes each. Tracking my calories using Fitbit app along with a Fitbit tracker (walking 5,000-7,000 steps daily). My caloric intake is 1200. I drink 1-3 liters of water a day. I’ve lost 2 lbs in 3 weeks. I’m not sure what I’m doing wrong. Could my calorie intake be too low? I’d appreciate any insight. Thank you for all you do!

November 30, 2017

Adrian Bryant

what is your bodyfat percentage. either your bodyfat is low or you need to double chek your calorie counts

November 30, 2017

Frankie

Thank you for your reply. I just weighed myself now. According to my Tanita scale 147.8 lbs 33.9% body fat

December 01, 2017


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