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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

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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1-20 of 521 Comments
Michael

Hello Adrain,
Thanks for your help, I checked your BMI calculator and wow its says that I'm overweight although I lost 85 Lbs (38) kg at 5 ft 8". And 27 % body fat. Now 83 kg.
Please could you tell me how many Kg or pounds I will expect to loose in your 56 days get ripped plan and how many body fat I should expect to loose.
Thanks it will of great of great help.
Cause I'm going full metal with this plan.

July 23, 2015

Adrian Bryant

expect to lose 10 pounds of fat every 4-6 weeks

July 23, 2015

Michael

K I checked and I consume about 1800 calories from pure protein and about 200 - 370 calories from carbs. Please could you kindly tell me the other factors

July 22, 2015

Adrian Bryant

the main factor is how fast you can get stronger or progress with your muscle building workouts b/c as you get stronger your muscles will get bigger as long as you eat enough calories + protein to support growth.

use this tool here and consider making protein no more than 50% of your diet

July 22, 2015

Michael

Hello adrain,
Sorry to bother just wanted to ask how many kg I can gain in 6 weeks and in 6 months. Thanks

July 20, 2015

Adrian Bryant

depends on how many total calories you're eating along with many other factors

July 20, 2015

Michael

Hello adrain,
Thanks for the info I'm going to start next week but I'm doing the get ripped in 6 weeks. I will repeat it like 5 times because I want to get ripped. The only question I want to ask is if I follow this diligently will I have abs or do I need another type of work out.
Checked my height from last time I'm now 5 ft 8!

July 17, 2015

Adrian Bryant

you will get visible abs as you lose bodyfat

July 18, 2015

Richard

Hey Adrian! Ive been wanting to loose weight lately. Im 16 weighing 187lbs 5'7 Im trying to loose 20 to 30 lbs if possible, would this help me out alot? Should I add a diet to this?
I need help ive wanted to loose for a while i just stay in the same weight

July 14, 2015

Adrian Bryant

everything you need (diet and workout) is laid out on this page

July 15, 2015

Michael

Hi adrain,
Just want to say I think you're really intelligent with your workouts, this year has been crazy, back in summer 2014 I was 120 kg so yeah I was big, but it didn't really bother me until I realised that I was heavier and bigger than my mother. so I started doing some exercises and I also included intermittent fasting to my diet, and I lost 85 pounds (38 kg) from march-june 2015
and It's great because I'm now 82 kg and I'm stuck, I really don't know what to do anymore, I just wanted to ask if I should stay the way I'm am or build muscle.
I'm a 17 year old boy
5 ft 7^1/2 so I don't really know if building muscle will fit my frame. Please if it's cool how do I build the muscle so that I can still be like 62- 75 kg with muscle and I really need to loose weight or gain muscle in about 8 -10 weeks

July 08, 2015

adrian bryant

do you want to put on a significant amount of muscle? if so then do this

July 08, 2015

jimmy jones

Hey Adrian, is it possible that i would get ripped/lose weight if i run a mile for 3 days out the week and do 100 reps push ups, sit ups, jumping jacks, squats,lunges along with eatting 1500-1800 calorie plan?

July 05, 2015

adrian bryant

depends on what your weight and height is now

July 06, 2015

jimmy

Im 5 6
260lbs now going to get to 200

July 06, 2015

Adrian Bryant

you would lose weight fast but as you get closer to a 10% fat range you may have to switch over to the plan on this page to get ripped

July 07, 2015

Jacob

Adrian!

I completed the six weeks and lost 15 pounds and gained muscle!! Thank you!! I am currently doing a 2 week break before I start again, but I was curious what I should be doing during this 2 week break so that I can still continue to lose weight?

July 05, 2015

adrian bryant

you can follow the rules here

July 06, 2015

JD

Hi Adrian quick question and advice. I'm 5'12 and weigh 255lbs. Been using IF for about a year and have lost well over 60lbs. I would love to have my body to have that compact muscle look. I've seen guys that weigh 190-220lbs and look ripped but weigh so less. How can I achieve that look? I want to be toned and ripped but not bulky. Thanks sorry it's all over

June 10, 2015

Adrian Bryant

the plan on this page will help you get that look

June 10, 2015


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