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
Get These Workouts on DVD

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?

I'm Adrian Bryant, I made NowLoss.com to help you look better naked & To get rid of any unwanted fat…

Get my Fat Loss DVDs because Taushina Eagle Lost 191.8 Pounds & Justin Walters‬ Lost 230 Pounds using the same DVDs you're going to Get Today For Only $37

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Click to Comment

1-60 of 677 Comments
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

Adrian Bryant

use 1-thru-3 here

December 01, 2017

Chrystal

Am obese.how do I start

November 24, 2017

Adrian Bryant

you start here

November 25, 2017

Tawana

Hi Adrian,
I need to lose 40 lbs by April 2018 for my bday. Im 40 now and my weight has been fluctuating dor the past 5 yrs. 140 to 160. Im at a size 8-10. I want to get back to my size 6 Now Im at my highest 175lbs. Im 5'10 so it doesnt look bad but I feel it. I also want to keep my curves, lose all my belly fat to see my abs again and build muscle. I want to do a bikini competition in August of 2018. One of my goals for the past 5 yrs now. Help ! I need a simple diet plan of what to eat to start me off and workouts to start and stick too. I teach also and at times grading 60 students papers can have me binge eating at times. Not good....
Thanks,
Tawana

November 22, 2017

Jasveer

For your diet, is it true that if you eat closer to the lower amount of calories that you will gain less muscle and lose more fat, and if you eat closer to the higher end you will gain more muscle and lose less fat?

Thanks

September 23, 2017

Adrian Bryant

no. the less you eat = faster fat loss. the only thing that will hinder muscle gain is not enough protein and more importantly not getting stronger at the gym

September 24, 2017

HypeBro

Hi,
I am 17 years old, 5'4 and 161lbs how long would it take for me to become shredded? I only have till 15 July 2017

September 11, 2017

Adrian Bryant

you mean 2018?

September 12, 2017

HypeBro

yeah

September 12, 2017

Adrian Bryant

then you'll defineitely get shredded by then with the plan on this page

September 13, 2017

HypeBro

How long do you think it will take to lose 36lbs

September 13, 2017

HypeBro

How many calories are burned in the weight lifting sessions in the program for a 161lb person?

September 19, 2017

Adrian Bryant

it varies depending on your intensity and lots of otherfactors

September 20, 2017

Eric Aguilar

Hi ! i'm 29yrs old, 5'6 and 180lbs in weight,
can i lose my bellyfat but at the same time gain muscle mass? can you point a link for me for a better plan? :)

Another concern is, can i drink beer while being concious on my caloric intake? example: a light beer is 100 calories, can i literally add it to my diet? (not everyday definitely or excessive drinking).
for the sake of mt social life. :)

thank you so much!! this website is very informative!
will definitely recommend this to my friends!

September 11, 2017

Adrian Bryant

this is the plan you need to add muscle and lose fat/belly fat at the same time

September 12, 2017

Name*

hey im 37 yr old my hight is 5'7 I weigh 210pound im going to gym 4 times a week I eat a lot of fish n veg n salad is there any training I can do ie how many reps or what can I do to loose a little weight n get stronger n grow muscle

September 07, 2017

Adrian Bryant

follow the workout laid out on this page for stronger muscle

September 08, 2017

amos

Hi,
Im 15 and 6ft 1, in my gym I'm not allowed to do any of the group A exercises and some of the group B's (because of my age),the only one i can do is the lat pulldown ,is there anything else i can possibly do in place of the group A's.

August 19, 2017

Nada

HI,
I'm 36yo,170cm in height and 93kg in weight, I want to lose weight but I don't want to have loose skin, could you please tell what is my perfect weight (how much should i lose?) and what is the perfect program from me to follow? and how long will it take me to reach my perfect body?

Thank you.

August 04, 2017

Johneatta

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

Aphumle

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

Kyle

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

Brad

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

Michael

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

Anil

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

Diana

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

Denise

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

aga0582

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


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