To get ripped in 56 days…
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 in 56 days" and You also have to Do Workouts A-thru-D below to get ripped in 56 days
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Leave me a comment here but Look at the FAQ on how to build muscle first and if you don't believe I can make you Build Muscle Fast Enough To Look Good Naked…
Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.
Hi Adrian...is it possible to do "workout C" everyday for faster results with maybe only the weekends off? instead of the 3x a week 2x a day option? please advise..thanks!!!! (sorry i forgot to put my email
January 30, 2012
You may be able to get away with the 5 times per week option but here's the thing...
If you can do it everyday then that means either the workout is not intense enough OR you are not putting forth enough effort to get ripped fast
January 31, 2012
Hello Adrian, I'm 18 years old and my current weight is sadly a mind blowing 380 lbs.. i'm 6'2. I'm currently in the process of purchasing a weight bench and was wondering what you would recommend to me for dropping the most weight effectivly.
January 28, 2012
you could do this plan here but to focus more on weight loss you should do this plan here
January 28, 2012
Awesome site, Adrian! Thank you for all the useful info.
I am planning to get started on this program. I was wondering, if i do the exercises 3x a week instead of the recommended 1-2x a week, will I see faster results? Or is doing this program 3x a week not advised at all due to lack of rest and recovery?
January 23, 2012
Yes - only do it 1-2x a week and you'll see that the bigger and stronger you get you'll need to stick strictly to 1x a week for recovery
January 23, 2012
Hey adrian, is it ok to have the two rest days next to each other?
December 25, 2011
yes it is as long as you get all in all your workouts like you are supposed to do
December 26, 2011
Hey Adrian I just started your workout plan and I want to ask a small favour, can you periodically check in on me to make sure that I'm sticking to the plan because I have a hard time committing to thing especially this I know this because I have tried before in the past. If you are willing to do this I can send you my email so you can send me periodic messages. Thanks!
December 20, 2011
Hi Adrian,
Thank you very much for such an elaborative workout sessions.
I'm 5.5" male, with around 182 pounds (lost around 19 pounds till now from the past 3 months).
Since, I do not have access to Gym, which outways workout A, B & D and so if I goanna follow just workout C, can you please help me with what schedule can i follow, i mean, what should be the schedule if i just need to follow workout C.
Thanks
December 19, 2011
Is there a reason you don't have any leg-specific days in this plan? I would think that for overall development and energy expenditure, you would include some squat variation and deadlift variation.
December 08, 2011
Please check back in about 2 days... We are in the process of updating this page to include more workouts for lower & upper body
December 09, 2011
Hey adrian, ive been following your 56 day rip plan for 4 months now and have got great results! latly since the last two weeks and every week ive tried to add either more weight or more reps and ive been doing the workouts and i will start with my compound workouts but by the time i get done with my sets my musels give out and i think i had a great workout cause i cant do any workouts for the next few hours. but by the next morning i can still do one to two sets. am i putting to much weight on? or not enough rest?
December 06, 2011
Are you doing the same WEIGHT Training workout on back-to-back days b/c you are not supposed to do that? and also...
Send me your before and after pics so I can post them here with the other success stories
December 06, 2011
@Adrian,
Thanks for doing what ur doin..Very Insightful
Question I weigh 226 lbs..25% body fat..just turned 30 yrs old and 5'11..not very bad..
I want to see a six pack..not very compulsory if i can look like u..
Now by my calculations..to have a 15% body fat..I have to weigh 200lbs..I dont care much about the weight..I would rather weigh more but very important that am losing body fat..
Which way to go?
Currently 25% body fat ..226lbs...56.5 of it is body fat weight and 169 is lean mass weight..for me to cut down to 15% body fat..I should be at approx 200lbs ..30 of it body fat weight and 170 lean mass weight..
I really want to cut down the body fat so I can least have a body like urs..the weight is nt a big factor or should it.
Plz advise
December 03, 2011
for you...
you can either do this plan here to get to 15% but I believe you'll get there faster doing this fat loss ONLY plan here
December 03, 2011
Hi i am 17 years old 6'2 i weigh 200 pounds and i am doing this i can feel myself getting stronger and losing weight thank you Adrian. My body fat percentage is about 20% trying to get it down to 10%.
November 16, 2011
Adrian,
First of all, thanks for all the information you've posted. This is one of the most comprehensive websites I've seen, and you seem to genuinely want to help people become healthier and look better, rather than exploit their insecurities about their bodies to make money like may other websites. Thanks for that.
My question is-- before I started working out, I weighed about 164 lb and my height was about 6 ft 1.5in, with a body fat percentage somewhere around 14-15%. I found your website and started using the plan on this page. After 7 weeks, I weigh around 165 lb (so more or less the same), but my body fat percentage is down to about 12%, and I've gotten stronger. I noticed though that you don't recommend this plan to people who aren't fat, and instead recommend the plan that gains muscle along with fat. Should I switch over to that plan? I'm not fat, but I do have a bit of a belly and I hate the idea of having to work hard to gain fat in order to gain muscle, and then work hard to lose all the fat after. Is there something wrong with me following this plan, which is losing fat and gaining muscle even though I wasn't fat to begin with?
Thanks
November 12, 2011
read this here because it will help you understand which program you should be using
November 12, 2011
yo adrian! anyway you say to do the fat burning workouts for 20mins, but the links you put say to do it for 10mins,how long do i do them for?
thanks
November 08, 2011
Hi Adrian,
Thanks for the great workout plan. Only problem is I have been putting on weight like crazy since I got the new job because of too much traveling. I was wondering what other back and tricep exercises are available without any dumbbells or gym equipment as I will be in hotels 80% of the year. Most of the time when I am up gym isn't open n closed when I get back. Certain areas there ia no gym in the hotel even. So I am going to do push ups different types on day 1 and day 2 and try a find a chin up bar in day 3. No problems for the abs. Intervals and jogs. Just the shoulders, back and biceps I am worried abt. Maybe just find a heavy bag n lift haha. Anyway great plan man I will do it n get back to u in 60 days.
November 05, 2011
Hello, I wanted to say that this program is amazing and that after a week and half of it i'm starting to get good results! I have a question : what would be the best replacement for chin-ups and weighted chin-ups. Thanks
November 04, 2011
Hello Adrian,
I am 27 years male, 6'1 height and 212 pounds, vegetarian. The problem is I have joined gym many times and could only continue for a max of 2.5 - 3 months. And this has made me have a very soft , cotton like fat body , fluffy with fat. I want to burn fat and lose fat around chest and stomach mainly and increase my stamina/metabolism.
I request you to please help me with some exercises that I can follow at home (without access to GYM) and natural way to lose fat and tone my body
October 24, 2011
Hi Adrian
Can you please make an interval workout video with rope jumping? Thank you very much.
October 23, 2011
Hi.. I am gonna start with your 1881 to 2532 calorie diet plan along with all the exercises.. and I checked all the meal plans and this one I found most appropriate. ( www.scribd.com ) But in this diet plan can I have a substitute for meat at dinner time, as my religion doesn't allow me to eat meat. So, I had soybean in mind, but I want to ask you first if you have anything to say about it and if soy is appropriate in what quantity should i take it. And I wanna thank you so much for what you are doing here.. great work.
October 22, 2011
the soy is fine and it really does not matter as long as you are getting enough protein in your diet no matter where it comes from
October 23, 2011
thanx.. and if I decided to add more weight then do I also need to increase my protein intake ? and what is the best time to do these exercises in morning before or after breakfast ?
October 24, 2011
Increasing weight as in putting dumbbells in my backpack.
October 24, 2011
Do you have access to regular weights?
You only need to increase protein intake as you gain muscle/weight
October 24, 2011
I dont have access to regular weights but I can buy em, no issues. Either ways I can put bricks or sandbags in my backpack as well.
Does that mean I have to follow same exact meal plan for 56 days OR If I decided to add more weight in my backpack my backpack between those 56 days then I need to increase my protein intake aswell ?
October 26, 2011
for this plan for the 56 days you're going to eat the same amount the whole time since you are trying to burn fat also
October 26, 2011
Thanx for your help man... appreciate it
October 28, 2011
hello Adrian
Can you do interval workout with rope jumping? If so, can you please suggest some? thanks a lot.
October 21, 2011
yes
you can do jumping jacks or any other type of exercises and turn them into intervals
October 22, 2011
Adrian,
I noticed that there are no lower body excercises (squats, lunges, straight leg dead lifts, leg extensions, leg curls, calf raises etc.) in the 56 day plan, only uppper body and ab exercises. Should there be lower body exercises? How do you incorporate these into the program? On what day and how many times per week?
Graham
December 04, 2011
Hi adrian
I just turn 21, I'm about 200 lbs around that area (before I would be 190), I'm 5'11 cause of my height before I wouldn't look as chubby but now you can notice it which means I'm gaining weight, also I got more of a belly, I got back problems and sometimes I wonder if that's gonna be an issue for me, also my right arm is stronger then my leg any tips on how to get them even? And do you have any tip on the best diet?
October 21, 2011
if you are capable of following the plan on this page you will get the body you want
October 23, 2011
Adrian..I'm 5'9,279Lbs.and I'm 22yrs old...I wish to lose bout 70lbs so I can be around for my kids when they get older!!..I've played sports all my life.What advice can u give to someone who is planning on gettin back into the working out on a daily!!..I think my fear is how bad its gone hurt when I get started!!..Appreciate your time!!
October 15, 2011
Hey Adrian, I want to start my 3000-3200 calorie diet menu next Monday but the document has been deleted. Is there a way you can help me get that food calorie diet menu?? Would greatly appreciate it. Thanks!!
October 21, 2011
Hey Adrian, I'm twenty years old, and I've had problems with fat sense I was 12 I'm 6'2 so I'm a big guy naturally, but I have chest and belly problems, I'm very motivated to getting in shape, my question is how to I get rid of my problem area's I love running riding my bike, and boxing, but I have eating problems so i was wondering if you had any diet plan that would involve me not suffering, but at the same time fill my body with good foods.
October 14, 2011
if you're looking for a simple plan to get rid of problem area fat then use this diet here
October 15, 2011
Hi, I want to be ripped in short time... my weight 85 kg and 169 cm hight, So what plan you recommend for me? " I have one hour to two mix "
October 14, 2011
- Skinny Guys:
How To Gain Muscle Mass ›How to gain muscle mass (Go from Skinny-To-Big)
Use this plan to see how much you need to eat to get bigger along with the muscle building workout plans below.Muscle Building Workout Plans- How to build muscle without lifting weights
- Basic 3-day muscle building workout plan
- 7 day muscle building workout plan schedules
- 6 day muscle building workout plan schedules
- 5 day muscle building workout plan schedules
- 4 day muscle building workout plan schedules
- 3 day muscle building workout plan schedules
- Fat Guys:
How To Get Ripped ›Are you able to Burn Fat & Build Muscle at the same time?
This will tell you if you need to start off getting ripped (losing fat & building muscle) or start off by gaining muscle mass firstPlans That'll Get You RippedBest Fat Burning Supplements & FoodsFat Burning Workouts
- Get Bigger Arms, Back
Chest, Shoulders & Legs › - Best Muscle building
supplements & Foods › - Fast muscle building tips ›
Fast Muscle Building Tips
Fast Muscle Building Techniques
- F.A.Q. To build muscle ›
F.A.Q About how fast you can build muscle F.A.Q. About if you can't gain muscleF.A.Q. About how to workout to build muscle F.A.Q About how to eat to build muscle
