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 so what you should be asking is…

How Fast Can I Lose Fat to Get Ripped?

Back to Top

1-35 of 614 Comments

Hi Adrain
I'm 150 pounds.5'2 34 year old.Recently joined in Burn boot camp.3 months i'm doing,lost only 5 pounds.not losing what I expected.where i'm doing wrong today i started ur 30 days lost 30 pounds.

January 12, 2017

Adrian Bryant

what is your overall calorie intake

January 13, 2017


Usually 1200 calories

January 13, 2017

Adrian Bryant

so how are you tracking that b/c on the 1200 alone you should be steadily losing weight even without the workout

January 13, 2017


In lose it app.

January 14, 2017

Adrian Bryant

ads these tips to speed things up but I would double track the calorie count or use another app because again off 1200 cals alone should lose more than 5 pounds in 3 months

January 15, 2017


Thank u Adrain for ur support.i think i was doing wrong calories counts.

January 16, 2017

Matthew Nanopoulos

Hi there!

I'm 22 and I want to lose some weight and get abs for the first time in my life. I'm about 250 pounds. I was in the best shape about 2 years ago at about 205 pounds but I had no muscle I just lost all the fat I had from my freshmen year in college. Looking for a diet plan and work out

January 08, 2017

Adrian Bryant

the diet on this page will give you the muscle and abs you want

January 09, 2017


Hello Adrian,

I have written to you before and have lost weight. I followed very strict dieting and followed your Fu*k being Fat. I'm now at 98kg and want to go 75kg. I also take Green Tea pills from Zenwise Labs-Advanced Green Tea Extract. I'm taking 2pills Everyday and I choose this because of ingredients in the other Green Tea pills. I drink a lot water. I'm still watery and have water belly. My questions are:
1) can I drink water while exercising and how much?
2) should I take warm water or cold water right after exercise. I drink about 2litre everyday tap water. Should I change to cool water for this too?
3) a friend of mine recommends drip dry from Magnum. I already take MusclePharm Assult powder for my prework. Can I take the drip dry or should avoid it. I want to get rid of the watery body.

Thanks for your help!

January 08, 2017

Adrian Bryant

1. yes. as much as you need but you should not be retaining water if you're drinking enough water compared to your salt intake or 1 liter of water for every 2grams of sodium

2. does not matter but cold is better for fat loss

3. never heard of it but getting rid of water is more to do with drinking water

January 08, 2017

Ritik Srivastwa

I am 5 ft 5 inch tall and weight of 63 kg i am doing exercise from 3 months. before started the exercise my bodyweight is 55 kg.
Now I want my bodyfat below 12% so which type of progrsm should i follow lean mode program or bulk mode program

December 22, 2016

Adrian Bryant

this plan here on this page

December 23, 2016


hey Adrian, thanks for doing all this work to help us folks get in shape. I'm 5'0 and weigh 176. will I lose weight faster by doing weights more frequently, say every day or every other day?

December 19, 2016

Adrian Bryant

#1 - you dont have to do weights or work the same muscle daily

#2 - any activity burns fat so the more you do = faster fat loss but DO NOT do weights daily

#3 - best to do light cardio/activiyt daily or HIIT 3-4 days per week

December 20, 2016


Just found this website today. I'm working to get back to my school days size (I'm in my 40's). I'm 6'4" and have come down from 469 lbs, 70" chest, & 62" waist 3 months ago to 415 lbs, 66" chest & 56" waist today. My best adult size was 325 lbs at 22 with a 58" chest and a 44" waist. I would love to get back to when I was 22 again. I'm hoping this website can help me time travel.

December 14, 2016

Adrian Bryant

yes, this is a time machine but it may be best you use one of the other plans

December 15, 2016


Just found your site and excited for it. I am 35, sedimentary (desk job and driving) so not the most time free to move but i weigh 400. ( 6'1" male) I am trying to get around 200 as fast as possible, willing to follow any diet, and willing and ready to start moving and sweating. Any suggestions?

December 05, 2016

Adrian Bryant

use this workout and this diet to start off

December 06, 2016


Hi Adrian! I 5 2 " tall and weigh 167 lbs . I need to lose at least 40 pounds in 2 months . I have pcos not on any medication. For the past 1 month I have been trying to eat healthy and was going to gym 4 days a week but I didn't notice any change in my weight ! why am I not losing weight ??? Pls help me . I'm so disappointed!

November 04, 2016

Adrian Bryant

follow the 2 steps here to lose 40 pounds

November 05, 2016


I'm heading to mexico in three weeks. I'm 220.5 (23%bf) and I'd like to lose as much fat as possible in the next three weeks.
What plan should I use? Could I lose 10+lbs? My ideal is probably very close to 190.
Thanks! Tim

November 08, 2016

Adrian Bryant

you can very well do it with the plan on this page but use this plan to purely focus on fat loss

November 09, 2016

Bob kay

Just realized I need to change my life quickly. I am hypertensive and just went through hernia surgery. I am just getting of hydrocodon. Have not slept more then 2 hours a day due to with drawls. With the fasting do I still do the recommend calories or should I go for 2000. I am 5 10 at 325 pounds thanks for your time.

October 22, 2016

Adrian Bryant

at your weight you'll lose on 2000 caloores

October 23, 2016


Hi, I'm a 6'0 ft tall, 230 lb chubby/overweight guy looking to get a stronger, a more ripped kind of body. The last time I worked out was around 3 years ago. Would this be able to help me meet that goal?

October 17, 2016

Adrian Bryant

yes it will. just feel free to ask me for help whenever you need it

October 17, 2016


Found your website and loads of information but very realistic and doable. I did like 500 jumping jacks this morning(calves a little tight and sore but a good sore). I also did the eliptical 32 minute workout and the bike as well. I will start logging my meals tomorrow as I start the IF for the great benefits that I have read about on this site.

September 18, 2016


Forgot to add that I am 48 yrs strong and weight about 209 at 5' 3". Shooting for the 50+ lbs in 5 months. I will provide stats as I loose because i will loose the 50 lbs SO THAT I can be healthier and an example for my family!

September 18, 2016

Walter Crigler

With your program do I have to train my legs

September 17, 2016

Adrian Bryant

that's up to you and your overall goals for the way you want your body to look. I still trying to find a way with the current plan to inc. leg workouts more.

September 17, 2016

Walter Crigler

I'm just trying to get lean

September 18, 2016

Adrian Bryant

then in that case you don't have to train legs

September 19, 2016


Trying to lose fat but in my past when i did i got really weak and skinny. My stomach was flat but soft and no 6-pack. My overall body got skinny like legs and arms. I gained some weight again and i want to lose fat but get lean and hard. I want an athlete body like soccer player or volleyball player or fitnesss model or swimmer. Do i really have to eat so much protein and should i run less? I dont know if i am doin this right.

190 lbs
6 feet

September 03, 2016


I plan on doin 3 weight training a week wit 3 interval HIIT.

September 03, 2016

Incorrect please try again
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