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 ▲

Show All 37 Fat Loss Workouts

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 so what you should be asking is…

How Fast Can I Lose Fat to Get Ripped?

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1-35 of 635 Comments

Hi Adrian,

I'm 5 feet 169 lbs. currently at around 42% bodyfat. I'm interested in building muscle as in addition to fat loss. I was wondering is it possible to focus on both, or should I focus on fat loss and then building muscle?
Thank you in advance for your help!

July 07, 2017

Adrian Bryant

you can do both with this plan

July 09, 2017


Hi Adrian I need to know which leg workout for losing fat and toning but no bulking coz I want to maintain being smaller..for ladies?

June 20, 2017

Adrian Bryant

there is no specific leg workout for smaller legs except doing one of my fat loss plans to slim down all over

June 21, 2017


Hi there, I'm a 6'0 22yo Male at 192lb and roughly 20% body fat. I'm currently at the early stages of intermittent fasting eating at around 12-8pm. Most days (Mon-Fri) I go to the gym before work (roughly 6am) and do roughly 20-30min of cardio which consists of a jog and HIIT on the bike. Then after work (around 4pm) in the middle of my eating window, I go back to the gym to do weight training for about an hour. My goal is to basically look as defined as possible, rather than bulking up for my upcoming trip to Europe in July.
My question is the training I'm doing suited for my goal? Also if you have any extra tips or guidance I'd love to hear it.
Thank you!

March 29, 2017

Adrian Bryant

as for getting cut also make sure you are accuratley tracking your calories and total protein

March 30, 2017


Hi, i am 218 pound and 19% body fat how long into this work out would it take before the abs really start showing?

March 28, 2017

Adrian Bryant

once you get to 8-12% fat

March 28, 2017


Just two upper body workouts?! I already do several workouts for upper body. Why would I only do two? Wouldn't I lose the benefits of bicep curls, triceps etc? I really like your website and want to consider how I life weights and want to get bigger. I currently lift one muscle group a week.

February 21, 2017

Adrian Bryant

the goal is to get a little bit stronger each workout. you can try 3x per week but cut back to 2x per week If you are not progressing but building muscle is not mainly about working as much as possible. read this 7 steps here

February 21, 2017


Hi m 84 kg in weight and my height is 5.8 m doing basic workouts 6 days per week and calories m taking near 1200 and 106 gram of proteins but nut much carbs not much fat Is this d right way of loosing weight ? Pls m dying to get my answer from u

February 19, 2017

Adrian Bryant

does not matter what carb and fat intake is for fat loss. all that matters is total calorie intake for fat loss

February 19, 2017


Im 5,3 woman, 114 pounds. Is it possible to adapt my metabolism by consuming 2500 cals? It will of course in the beginning the body will blow out, having more fat, but slowly with consistency, the body will understand. So day by day, with a good routine of exercise, my body will transform, burning fat and muscle mass. I know that for you 30% is the right amount of protein, but i have been practicing it with 10% and i was really getting ripped, but in that time i was eating 1500 cals or less and of course i was getting crazy. I feel emotional stable between 2000-2500 cals or even on the days where i have intense exercsie i eat +3000cals. What do you think about this?

January 25, 2017

Adrian Bryant

depending on your activity 2500 may be right amount to maintain weight but if not then your body will "never understand" and gain weight if you are eating too much or more than your metabolism burns.

you can try 2500 and if you're gaining weight then cut back to 2000

January 26, 2017


Look into something called a reverse diet. You have the right idea but you have to do it slowly. Bikini competitors "reverse diet" to keep from ballooning after competition to increase the amount of calories they can eat while maintaining a lean physique.

May 13, 2017

John Mozingo

There are leg exercises like squat or leg press in either group A or group B to use in super sets. I wass just wondering why it wouldn't be beneficial to do a leg exercise?

January 25, 2017

Adrian Bryant

you can do the leg exercises. I just need to add them to the program in a way that wont interfere with your fat burning workouts which are mostly leg dominant

January 26, 2017


I love your workouts!!!!!!!in 3 weeks I have lost 12 pounds.(6 times a week 40 min elliptical,1200 call a day) I went from 179lbs to 167lbs I'm super pumped to keep going:)
I just want to say Thank You for great motivation 😄

January 25, 2017

Adrian Bryant

yur welcome

January 26, 2017


I was in a bad accident, I can't run,jog or even jump only walk I was 270lbs now I'm stuck at 237lbs any suggestions my goal is 190lbs

January 25, 2017


Hi Adrain
I'm 150 pounds.5'2 34 year old.Recently joined in Burn boot camp.3 months i'm doing,lost only 5 pounds.not losing what I expected.where i'm doing wrong today i started ur 30 days lost 30 pounds.

January 12, 2017

Adrian Bryant

what is your overall calorie intake

January 13, 2017


Usually 1200 calories

January 13, 2017

Adrian Bryant

so how are you tracking that b/c on the 1200 alone you should be steadily losing weight even without the workout

January 13, 2017


In lose it app.

January 14, 2017

Adrian Bryant

ads these tips to speed things up but I would double track the calorie count or use another app because again off 1200 cals alone should lose more than 5 pounds in 3 months

January 15, 2017


Thank u Adrain for ur support.i think i was doing wrong calories counts.

January 16, 2017

Matthew Nanopoulos

Hi there!

I'm 22 and I want to lose some weight and get abs for the first time in my life. I'm about 250 pounds. I was in the best shape about 2 years ago at about 205 pounds but I had no muscle I just lost all the fat I had from my freshmen year in college. Looking for a diet plan and work out

January 08, 2017

Adrian Bryant

the diet on this page will give you the muscle and abs you want

January 09, 2017


Hello Adrian,

I have written to you before and have lost weight. I followed very strict dieting and followed your Fu*k being Fat. I'm now at 98kg and want to go 75kg. I also take Green Tea pills from Zenwise Labs-Advanced Green Tea Extract. I'm taking 2pills Everyday and I choose this because of ingredients in the other Green Tea pills. I drink a lot water. I'm still watery and have water belly. My questions are:
1) can I drink water while exercising and how much?
2) should I take warm water or cold water right after exercise. I drink about 2litre everyday tap water. Should I change to cool water for this too?
3) a friend of mine recommends drip dry from Magnum. I already take MusclePharm Assult powder for my prework. Can I take the drip dry or should avoid it. I want to get rid of the watery body.

Thanks for your help!

January 08, 2017

Adrian Bryant

1. yes. as much as you need but you should not be retaining water if you're drinking enough water compared to your salt intake or 1 liter of water for every 2grams of sodium

2. does not matter but cold is better for fat loss

3. never heard of it but getting rid of water is more to do with drinking water

January 08, 2017

Ritik Srivastwa

I am 5 ft 5 inch tall and weight of 63 kg i am doing exercise from 3 months. before started the exercise my bodyweight is 55 kg.
Now I want my bodyfat below 12% so which type of progrsm should i follow lean mode program or bulk mode program

December 22, 2016

Adrian Bryant

this plan here on this page

December 23, 2016


hey Adrian, thanks for doing all this work to help us folks get in shape. I'm 5'0 and weigh 176. will I lose weight faster by doing weights more frequently, say every day or every other day?

December 19, 2016

Incorrect please try again
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