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 560 Comments
Zach Boyer

Hello Adrian,

I am 28, 5-10, 160 lbs (I think?), and Idk how much body fat % because Idk how to find that out although I would like to learn.

Let's say I'm picking an exercise from group A and continually going up in either weight or reps every week successfully, do I continue until I find that no longer to be the case? Or can I switch more often that? I'm asking only because I feel as though I'm neglecting valuable exercises by, say, doing barbell press and not doing, say, dips, just because they're both apart of group A. What do you think?

I'm also in this weird limbo where I don't know what I want to do: bulk or cut. I want to put on muscle and, yet, I gained a pants size recently for the first time in my life, about which I am admittedly nervous. Is there an intermediary plan?

Thank you in advance.

—Zach Boyer

May 24, 2016

Adrian Bryant

Yes, continue because as you get stronger you will build more muscle but you will not always be able to increase the weight, reps and/or sets as you start to build more muscle

Just do barbell bench or dips. they both work just about the same muscles.

No need to 'bulk' meaning you have to get fat. you dont need a calorie surplus to build muscle. just need enough protein and the abilit to get stronger

May 24, 2016

Jacob

Hey Adrian,

So I haven't been following the above muscle exercises entirely. Instead I have been doing the exercises listed in "get bigger back, chest, shoulders, and arms" exercises pages, every 3 days. Here is the thing. I woke up yesterday and my left shoulder is strangely hurting. The last thing I want to do is hurt myself. Do you think if I wait an additional day or two it will get in the way of my muscle gains??

Thanks

Also, as I said I've been using your website for years. I just recently hit a record this morning!! I started at 220lbs, and am now 189lbs!! I will send you all the pictures once I get to a point where I feel ripped. It's taken a year so far, but your website really has helped me. thank you so much!
-Jacob

May 09, 2016

Adrian Bryant

no, taking a day off will not hurt and ma actually help as in it will help you lift more do more reps and or sets

cant wait to see before and after pics

May 09, 2016

Amy

can girls do this as well? I am skinny fat and wanna do strength training while losing fat. i don't care about my weight

April 26, 2016

Adrian Bryant

yes but do this plan here if you dont want your muscles to get any bigger

April 26, 2016

Kike

Hi Adrian.

Great site. I'm 55 and 266 lbs. My weight goes up and down depending how I behave in the day. My big problem is that I have I big belly and no matter my weight It doesn't goes down. I really want to get ripped. Also I'm type 2 diabetic, and I'm not sleeping very well, sometimes only 3 hours. Can I use Intermittent fasting? Thx

April 18, 2016

Adrian Bryant

you'll need to consult with a doctor on whether it is safe for you to do intermittent fasting with diabetes but the brief research I did into that says it may be okay for you to do so but still check with your docotor first

April 18, 2016

andrew

Hi I do full body workouts 3 times a week m-w-f. And hiit cardio on Tuesday and Thursday...if I go by the calories that tells me here will I lose weight is it accurate and I'm 212. 5'8. 25 years old

April 16, 2016

Adrian Bryant

yes you will

April 17, 2016

andrew

What would happen if on a day I don't work out and I eat that many calories will I still lose weight

April 17, 2016

Adrian Bryant

the calories/diet alone will help you lose weight but the workouts help you lsoe faster

April 18, 2016

Barron

Going to give this shot. I am 51...

April 13, 2016

Adam

Hi Adrian

for the past month, I have been doing weight lifting workouts, along with your nowloss diet, drinking water etc. My weight roughly stays the same but I want to lose weight. My question is that if I add your 20 min Jumping jacks workout every 3-4 days every week maybe more, do you think I will see weight loss results?

March 22, 2016

Adrian Bryant

yes, the jj workouts will speed up fat loss

March 23, 2016

Cassandra

I just discovered your YouTube videos and website. I am a 44yo female. I'm 5'8 @ 275 pounds. My goal is to lose 100 pounds while building muscle. My goal is to follow your lose 50 pounds program twice. With intermittent fasting. Can I follow the muscle buiding on day one or wait until I have lost weight before starting?

March 20, 2016

Adrian Bryant

are you trying to tone up all over or just trying to build a bigger butt b/c i may have a better plan for you

March 21, 2016

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


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