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

Click on photos to start doing a workout

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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1-100 of 469 Comments
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

DM

Thanks...but will it be healthy for me to lose the 35 pounds in such. Short time,or will it be gained back easily ?

March 26, 2014

Adrian Bryant

no. actually the more overweight you are = the faster you will lose weight

March 28, 2014

DM

Did you lose all that weight in the 56 days in the before and after pic are did you do this gradually?

March 21, 2014

Dj

Hey Adrian,
I will get started on this workout soon, is their any thing I sshould buy? What do you recommend me to get? Like food/protein shakes etc, thanks in advance.

March 12, 2014

Adrian Bryant

maybe protein shakes but only if you have trouble getting enough protein in your diet

March 13, 2014

Dj

I'm 15, very uneducated on gaining muscle etc, lol. I don't really know what would be best for me to do, not to be a pest but would I be asking too much to have you plan me a schedule in the comments? Like what should I eat & what exercises should I do?

March 13, 2014

Adrian Bryant

did you see step 3 and the sample schedules on this page?

March 13, 2014

Dj

Yes, but what should I eat on a daily basis, lol. I see all those foods but what should I eat to convert my fat into muscle? I'm 6'2 & 200-205lbs.

March 15, 2014

Adrian Bryant

fat only burns off. you build muscle by making 25-50% of your diet protein from the foods here

March 15, 2014

Dj

So, give me a diet that I should follow. List em for me, so how can I lose fat & gain some muscle?
I will strictly eat the diet foods you list probably daily, while I diet should I buy some protein powder & make shakes, sorry im so complicated. Can you give me feedback instead of links it'd help more..

March 16, 2014

Adrian Bryant

Did you see step 3 on this page? what you're asking for is RIGHT THERE. I did this website to help as many people as I can and have to realize I can't stop and customize a plan for all the 50K+ people who visit nowloss.com daily

March 16, 2014

Dj

Adrian, yes. I read this whole page. If someone needs help maybe you should give it to them? I mean honestly I am the only active person commenting on this page, the most recent besides me was a month ago, by helping me you could be helping a few others, you never know.
If you would customize me a plan it would help out a lot, everything else I don't understand, I check here daily, I know i'm just a random fat teen, but some one-on-one help would help me change, but whatever bruh, sorry for asking for some help.

March 18, 2014

Adrian Bryant

have you started on anything yet? have you applied step 3 at all?

I not trying to be a A$$hole here but everything and more is all in step 3. It tells you how much to eat, when to eat and what foods to eat.

simply put I dont what else I need to tell you and the reason why its a lack of comments is because everything is here meaning people generally dont have too many more things to ask

March 18, 2014

Dj

No, I have not done anything yet. I want something clear to understand before I start, ._. But, alright I like constructive feedback over this instead of simple steps, ight though nothing else to say brother...

March 18, 2014

Dj

Also, I'm 15. 6'2 & 200-205lbs. Do I need to eat 1500-2000 calories? & pick out a few foods I should eat daily & i'll eat em daily. I need lots of protein for muscle & something to lose weight. etc. just take a few minutes and reply back w/ some written information for me, please. ._. Thanks in advance.

March 18, 2014

Adrian Bryant

Dont get caught up in the "EVERYTHING Has to be PERFECT" trap. JUST START! Yes, i want to help you and yes...

1500-to-2000 cals per day. You already know to include protein but I can add that you want to make 25-50% of yoru 1500-to-2000 cal diet protein and with that said...

Just include some foods from that protein list I gave you. Now if you REALLY want to I can tell you WHAT I EAT but...

you may not like or have access to those foods and I eat the foods i eat b/c that's what I like and all the foods on the list I gave you will help you get results.

There are no MAGIC foods but there are some foods that'll slow you down and common sense will tell you to avoid cnady, sugar, etc. as much as possible.

YES, I want you to get ripped but you gotta start. PLEASE dont be like the minortiy who has to ask 10000 questions before they start and be like the winners who JUST DO IT and only contact me when they've gotten results and/or ask me some things to tweak their workouts

March 19, 2014

Dj

alright, If I followed the diet & I only lifted weights how far would that get me? Thanks Adrian. I just want to lose about 20-35lbs, get abs & muscles.

March 19, 2014

Adrian Bryant

Being that your goal is to lose 35 pounds and get abs I would also do step ONE & TWO on this page as well. step 1 will help you build/maintain the muscle you have while also cutting fat.

Depending on how much muscle you want to gain you may want to start here first

March 21, 2014

Dj

I want to gain as much muscle as i can, get abs etc, Dominic Purcell, is a good example of how I want to look.

March 23, 2014

Justin Davis

Hello Adrian, After I complete the six weeks, must I take the two weeks off?

If so what can I do over the two weeks? Light weight lifting, jump rope, or jogging?

February 17, 2014

Adrian Bryant

you don't have to. generally after 4-to-8 weeks some people need to take a week off

February 17, 2014

Calvin Harris II

I just wanted to say thank you for not giving us the blueprint and then leaving it here. You have continually gave us new material and now as I have got into battle ropes, you have secured an alternative. Anyone can get ripped now using your program. I will send you pics once I finish my program I mixed with yours. Be on the lookout for me - Calvin Harris II

January 23, 2014

Gabriel

can you do cardio after weight lifting

January 22, 2014

Adrian Bryant

yes, you'll burn more fat that way

January 23, 2014

Gabriel

i just have a question.I read your workout about getting rip in 6 weeks.can i get ripped if i do bench press/triceps on monday, cardio on tuesday,squat on wednesday, and cardio on thursday,bicep/pullup on friday while eating 1500-2000 calories. or any of those exercise i listed above to get rip in six weeks

January 22, 2014

Adrian Bryant

getting ripped is all about diet and cardio/inteevals to show off your newly built muscles so yes... you can get ripped doing that

January 23, 2014

mark

Hey Adrian,
First of great workout videos, I started this page workout and I have to say I'm having hard time with the 10mins workout( the first part) I might do the one dumbell I do like 10-15 lifts( goal was 35-40 lifts and yes I use a weight not to heavy and not to light) and I get tired really fast even though I been doing this for weeks now, but I'm able to do the 20-30 mins of bike(beginner, should i increase it to intermediate?). Can I lose weight and look ripped with just the bike part? or is there a simpler exercise I can do? Also I use apps for the food log it saying eat 2000 calories and I weigh 230-233 pounds. Should I take in lower calories say like 1500? Thanks for the amazing work

January 14, 2014

Adrian Bryant

you can get ripped with just the weight loss workouts from part 2 but you may not build as much muscle without part 1

January 14, 2014

Ross

Hello Adrian, First off I would like to say great website. I'm 5'9 and 240 pounds. I would like to ask you what workout plan should I use to get the best result?

December 27, 2013

Adrian Bryant

if fat loss is what you're looking for then you are on the right page

December 28, 2013

nana

hi adrian,
I like your website , diets and workouts
but I really feel lost every time I read the articles...

I'm 165 cm, 72 kg
I commented in many pages :) but not doing the right thing yet ..

I want to get ripped and will try ..
but I have questions :
1. how could I tell myself that I have to stick to something for 6 weeks ? I swear I love to , i bought a jump rope and dumbells but I postpone every thing !!!!
2. every time I decide to start a diet, I feel weak against food, so what is the solution?
I read your article about get rid of cravings,,
My question is : should I eat veggies every couple of hours even though I'm not hungry or don't want to eat JUST to keep my stomach full ??

December 21, 2013

nana

I feel lost because there's many other plans such as this one to
get ripped in 90 days for women

what should I expect doing the plan in this page ?
Should I do the 90 days plan after the 6 week one to get benefit ?
or what ? I'm really lost !

December 21, 2013

Adrian Bryant

if you're just starting out you may want to commit to an easy plan by
using this workout and this diet first

December 22, 2013

nana

I'm not new to start anything , but I don't commit to any thing
therefore, I started today specially after I noticed that there are new success stories are published .. this motivated me ..
But I'd like to focus on one thing not to change every week !!
so , It's ok with the diet , I got it
but about workouts :
I'm 165 sm and 72 kgm
what should I expect from perfect body in 90 days plan depending on my weight ?
I'd like to know to be able to find that I'm doing well or not ..

December 22, 2013

Adrian Bryant

with any of my plans you can expect results and expect to lose at least 10 pounds every 4-to-6 weeks with nay plan

December 22, 2013

lenin lenon

im 17 . my.heights is 5'10 and weight about 220 . i want to lose weoght and get ripped and live healthy

October 24, 2013

Adrian Bryant

then you're right where you need to be

October 27, 2013

sidhanth

Sure sir thanks a lot for helping me I will follow it from, tomorrow hope I get results I'll reduce further with time

July 26, 2013

Adrian Bryant

there is a simple diet on #3 of the plan on this page

August 02, 2013

sidhanth

Hi Adrian I made a 1800 or below calories diet but protein ranges from 140 to 150 GM, is it k now shall I go rest is complex carbs and few healthy fats can I follow it is that much protein adequate for getting ripped by your workout?

July 22, 2013

Adrian Bryant

use this and make protein 40%, carbs 40-to-50 and fats 10-to-20%

July 24, 2013

sidhanth

6 spoon oats + milk + 10 almonds + 1scoop protein + 2 whole wheat biscuits
Breakfast : 2 roti + sabzi
Lunch: chicken breast ( 250gm) or paneer 200 gm with salad
Pre workout : 3egg whites + fruits
Post workout : protein shake ( 1 banana 1 scoop protein 3 egg whites 1 glass milk )
Dinner : 6 egg whites + dal
this is d diet i made 1800 calories with 178 GM of protein else from carbs and little fat now sir is it approved ?

July 25, 2013

Adrian Bryant

approved (for now). make sure you keep a log of this and adjust according to the results you get

July 26, 2013

sidhanth

Hi Adrian but if I further lower it down protein consumption will also go low won't it then result in loss of muscle??

July 21, 2013

Adrian Bryant

no. muscle loss will not occur unless you stop training and/or eat a VERY LOW amount of calories for a long period of time

July 21, 2013

sidhanth

Hi Adrian calories range from 1900 to 2100 approximately

July 21, 2013

Adrian Bryant

see #3 and lower to 1500-2000 for faster results

July 21, 2013

sidhanth

Hi Adrian here is my diet please tell is it k
Wake up: 35 GM oats or 2 spoon + milk + 10 almonds + protein 30 GM
Breakfast: 2 roti + vegetables or pulses
Lunch: 250 GM chicken + salad
Evening or pre workout: fruits + 5 egg whites
Post workout: protein shake with milk and 2 egg white + 1 whole egg
Dinner: 5 egg whites + paneer

July 20, 2013

Adrian Bryant

the foods are healthy but i need to know how many calories is all that?

July 20, 2013

sidhanth

sir i decided to follow your workout being an indian with 198 pounds and craving for abs.. though my weakness lies in inconsistency and my habbit of junk food.. i decided to stop it i made the following diet plan please tell can i go for it with following your workout and i'll b ripped with those abs as well:
wake up: 10 almonds + 5 egg white omlette + oats 3 tablespoon + 1 glass of milk
breakfast: 2 roti or chapattis + dal or pulses + protein shake
lunch : salad + 250 gm chicken with olive oil + curd
pre workout : 3 tablespoon oats with 1 glass of milk + 2 whole eggs + 2 egg whites
post workout : fruits + protein shake
dinner : cottage cheese or paneer + 5 egg whites

July 18, 2013

Adrian Bryant

tell me how many calories that is?

July 20, 2013

sidhanth

Hi Adrian this is sidhanth this site I followed your workout 2 years back and was close enough to what I wanted then I joined gym and have messed up I decided to come back to u.. m an Indian And can follow that diet my.body fat has reached to 20 height 5 11 please I want to lose fat asap I need help with diet And workout

Also d site has drastically changed it was better earlier what happened there were more workouts and quite effective ones

July 16, 2013

Adrian Bryant

are you able to follow the workout and diet on this page?

July 17, 2013

Jack

Damn, that 50/50 workout made me realise unfit and kinda weak I am haha! Only managed to do 50 pushups in 15 minutes, took another 25 minutes to do the chinups... nice workout Adrian! you beat me, but not for long!

July 14, 2013

Marky Mark

Hi Adrian,
I was wondering how much weight can I honestly/possibly lose if I do this "Get ripped in six weeks." I currently weigh 182 lbs. I really want to lose weight.

June 30, 2013

Adrian Bryant

the standard is to expect to lose 10 pounds every 4-to-6 weeks but I lost 10 pounds in 1 week doing this

July 01, 2013

Ahmad

Wassup Adrian. Your website is a really great help. Although im struggling and im 5'11 and 165 pounds. Im fit and in good shape, but i play basketball. Im strugglin on losing body fat because i wanna get more athletic. My bf% is bewteen 13-14%, i had mass, and always played sitff, but i started to eat cleaner and do my bball workouts and exercises. i lost a lot of mass, but im less stiff so its a good thing. im jus strugglin on gettin cut and losin fat cuz i wanna get more athletic. i did lose a lil fat, but not enough. i been feelin tired becuz i do a lot in a little amount of time. also, when i eat less and clean, im always hungry. i cant stop my hunger and i eat lots of fruits. I need advice because im seeing little results, but not enough and my body is physcially tired. i jus hate wastin time.

July 13, 2013

Adrian Bryant

what is your current calories intake?

July 14, 2013

Ahmad

I been havin 2,000 or less. Plus exercise.

July 14, 2013

Ahmad

sometimes ill have more than 2,000, but do more exercise

July 14, 2013

Adrian Bryant

to take your body to the next level try an intake of 1500-to-2000 calories per day

July 15, 2013

Ahmad

Oh ok, i should have 1500-2000 calories without exercise or with? Thanks for the help.

July 15, 2013

Adrian Bryant

no matter how much you exercise but the more you exercise and the more intense the better

July 15, 2013

Ahmad

ok, sounds good. thx for the help. Cant wait till next season

July 15, 2013

Marky Mark

Hi Adrian
I saw the example schedule and in week 1 Thursday it says sledgehammer workout but I don't own a sledgehammer so I was wondering what I can replace that workout with.
Thank you for your time!

June 23, 2013

Adrian Bryant

just pick another one of my non-slegehammer workouts to do in its place

June 23, 2013

Zachariah

hello im a 200 pound 17 years old dude with a 35 inch waist 19% body fat and was wondering if i need to take protein shakes to build muscle? and do i have to take protein shakes after workouts to see muscle defenition?

June 14, 2013

Adrian Bryant

no. you need protein in general no matter if it comes from shakes or food but usually you will need shakes to help you get all the protein you need

June 16, 2013

Bilal

Hey Adrian

I'm 5'8" and I weigh 198 pounds. I have a lot of flab/fat. However I am used to doing high intensity workouts. I was wondering whether this would work well for me? I have to lose weight fast!

Thanks

June 13, 2013

Bilal

by "this" I mean how to get ripped in 5 weeks workout

June 13, 2013

Adrian Bryant

yes, it will work

June 13, 2013

John

Hey Adrian, is it okay to do the workout and fat-loss workout every time or should I switch it up?

June 12, 2013

Adrian Bryant

which one? you mean the plan on this page as a whole or are you referring to one of the workouts in this plan?

June 13, 2013

Leroy

My name is Leroy I'm 25 and I weigh about 240 and i'm 5'6 male and I have lot of belly fat since I was in middle school . I want to get rid of that permanently, but it been difficult to lose and stick with a plan. What should I do? I been following the 6 week plan should i keep doing it or should i do something else. I'm trying hard for the result, but I let my self go and I know it is my fault, but i have not given up!! Thanks
Leroy

June 09, 2013

Adrian Bryant

yes the plan on this page is good to stick to for the results you desire

June 11, 2013

leroy

cool. Should i consume any kind of protein shakes after or before workout? and I'm able to lift only 40lbs how soon should i push myself to lift more? like after 2-3 weeks or just continue that for 6 weeks?

June 11, 2013

Adrian Bryant

you should always push yourself to do more (even if it's a little bit) and worry more amount getting enough total protein daily than WHEN you take it

June 11, 2013

Leroy

I use lose it app. it tell me to eat 1896 calories if i eat something less than that would that be a problem? how much of protein, carb, fats percentage should i eat because I used your page it tell to eat around that much calories and I wanted how much protein,carb, and fats should i actually stick to. thanks again.

June 12, 2013

Adrian Bryant

eating less than that will make you lose fat faster but as for percentages I would start off making protein 30-to-40% and make carbs 40-to-50% and the rest fat but you will need to play with this yourself to find the best numbers for you. use this here

June 13, 2013

Tasha

Hi I'm 31 female I weigh 203 I have a big stomach that hangs and a lot of inner thigh fat I really need to both lose weight and tone up because I am scared of the health problems that my weight can cause so is the 6week Plan the best if not please help

June 07, 2013

Tasha

Also I am 5"2 my waist is 45"

June 07, 2013

Coppola

Yes Adrian,
When i say cardio i mean at least 60 min running at moderate/intense speed..

Look, i really know and BELIVE that HIIT workouts burn fat faster and everytime i do some HIIT i sweat much faster than with the running! I need to run 60 min to sweat the same as with 25 min of HIIT.

YET i prefer to go for the long 60/75 min cardio workouts because psychology i feel that i droped more fat! I may not to but i feel like i did! And i live right next to the beach so i love to run and feel the sea breeze on my face..

As you know for what i described i do cardio after my wokouts so a more relaxed and long running makes me feel better than the HIIT and with the HIIT i increase my chance to ''scape'' the cardio because HIIT is harder than a long run.. SO i think always twice about quit the trainning before doing the HIIT!
SO I prefer to do long cardio because even if i'm tired i go for it!

And i know that i burn a bit less than with HIIT but so what?! I still eating the right number of calories! i still doing at least 16 hours of IF! i still doing strenght trainning and, after ALL, despite being the less fat burner comparing to HIIT i still doing my cardio 4x a week..

I prefer to be realistic and stick on a plan that i know i will be able to do 80% of the time that force myself into the HIIT workouts and quit before do them 50% of the time.. I know myself for 19 years and i know that doing the 60/75 min cardio makes me feel better than doing the HIIT.. i may burn less fat but i still prefer it because running that time and those miles make me feel strong and alive and make me feel that i burned fat.. I can't explain! It just what happens to me and i'm just being honest with you.

And as always, give me your opinion, advise, point views etc. because i love to read them and i love when you desagree with me because it is always a chance to learn different things as i've been learning since i started reading your website about 3/4 years ago.

April 19, 2013

Adrian Bryant

Stick with what is comfortable for you and it's obivous you know the benefits of HIT but if your current plan is working then who Iam to stop you?

April 20, 2013

Parth

hi adrian i am almost done with week one and i have a couple of questions first this week plan is intense and since i am only 15 my mom makes my food for me and the thing is we are vegetarian so i am not sure if i am getting the right protein foods for the plan but i am drinking protein shakes and eating the nuts you say i should eat and is it ok if i do the same workouts every week but add more stuff to it because i do not have the right equipment to do some of the workouts

April 28, 2013

Adrian Bryant

yes, you can do that

April 28, 2013

Parth

Hey Adrian i was wondering that does this workout give me the six pack abs that i want and the V shape body because i see a four pack forming but i was just wondering if i get the six pack and the V shape

May 10, 2013

Adrian Bryant

yes it will give you all that

May 12, 2013

Coppola

I see.. Thank you Adrian!

Now look,
My week is just like this:

Monday - do nothing
Tuesday - weight trainning + cardio
Wednesday - do nothing
Thursday - weight trainning
Friday - cardio
Saturday - weight trainning + cardio
Sunday - cardio

I'm doing IF (at least 16 hours fasting). And i eat at about 1900 calories per day and never more than 2100.
Of course i know your ''Now Loss Diet'' as you know and despite being very addicted to junk food i avoid ALL of it AND.. in every 15 days i cheat 1 day where i eat just 1900 calories of JUNK.

I never do cardio/workout in the morning and I never do cardio/workout on an empty stomach, not because i desagree with that, just because everytime i tryed (about 20 times) it went wrong.. i never finish it and i always feel very weak and really sick during the cardio and after.. So if my body doesn't like it should have a reason and i won't force it :)

Everytime i remember i go for a glass of water during the day.. includind fasting period.

My diet is 30% protein, 50% carbs and 20% fats.

I'm 19 years old, 5,7 feet tall, 32,7 inches of waist and 13,8 inches of neck. So i'm over 15% of body fat as you can see. i really want to reach 10% and keep that percentage for very long time!!

I think that i finally found the correct way to ''LOOK GOOD NAKED'' and i just want to thank you for all the advise you gave me and for this website Adrian.

Please tell me what you think about my plan.

I'm gonna keep looking at your posts because i love them.

And if one day i got my 6 pack i will send you my before and after pics to became another good testemonial of the NOW LOSS POWER!

Coppola.

April 18, 2013

Adrian Bryant

your plan is solid enough to get you a six pack but when you say cardio do you mean the long 45+ minute workouts?

also remember that as you get closer to your goal you will need to eat less calories AND/OR increase activity

April 19, 2013

Saifullah

Hey...
Sir my name is Saif and I am 20 years old.Height 6ft & waist 42in.
I want to make my chest back shoulder arms & Belly like john cena with in 3 months.So there is any workout plan for me.
Thanks...

August 03, 2014

Adrian Bryant

start here

August 03, 2014

Coppola

Hey Adrianl, Coppola again.

Simple question this time:

Cardio BEFORE weight trainning? Yes, No and Why?

Cardio AFTER weight trainning? Yes, No and Why?

Cardio and weight trainning in separated days? Yes, No and Why?

What is the best and the bad choise in those three different types of cardio since i want to lose fat WHILE i gain muscle?

There are even a best choise or a bad one?

Thank you!

April 17, 2013


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