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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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1-40 of 493 Comments

I am 255lbs, 5ft8inces long. I have previously lost 26 lbs. Shall I start doing muscle building alongwith my fat loss exercises? What about ur get ripped in 13 minute weightlifting exercise?

May 17, 2015

Adrian Bryant

if your goal is to also build some muscle then yes

May 17, 2015


My aim is to look good?? ..And what must be my diet?

May 18, 2015

Adrian Bryant

the diet is on this page

May 18, 2015


Dear Adrien,

I plan on doing this workout in a couple weeks. I will post pictures of myself and will be sure to send you them. However, I had questions about the rest period week 7 and week 8. I plan on doing this up to 4 times like you said so I can get really ripped, but I was curious why we need to rest and not work out weeks 7 and 8. Can we just continue again or is it necessary? Also, what should our diet be like during the two weeks? Thanks I appreciate it.

May 11, 2015

Adrian Bryant

you can but generally after 4-to-8 weeks you may need a 1-to-2 week break

May 12, 2015


Hi Adrian, I'm Coby. I'm a 15 year old male and I'm am 5'9 and 164.2 I lift weights every day and do ab workouts. But I'm still seeing no definition in my stomach. I eat 4 small meals a day with my protein shakes. Should I do something different?

April 12, 2015

Abby Seamus

Doesn't mention anything about body type, mesomorphs will get ripped a lot fast!

March 31, 2015

Jacob Marko


First of all, I want to thank you for all the help you have given me. Five years ago, I used your website and lost 60 lbs in about 8 months.

Unfortunately, I gained it all back, and I noticed your plan for building muscle and losing fat has changed alot. I remember you used to recommend have 2 fruits or vegetables and one serving of whey protein before every meal. Do you still recommend that? Also, I noticed for building muscle, you don't really have gym workouts on here. Which muscle building workouts here build biceps? Because it seems like most of these workouts focus on shoulders, back and chest. Thanks.

March 19, 2015

Adrian Bryant

so what is your goal to lose fat and build muscle? if so then the plan on this page will do that as well as biceps and if you prefer the 2 veggie diet to the one on this page then use this diet instead

March 20, 2015


hey adrian can i eat anything in a intermitting fasting diet, if i do a calorie deficit

February 20, 2015

Adrian Bryant

of course. see this diet

February 20, 2015


Hi Adrian,
My name is Jim, I happened across your website a while ago and have been too lazy to do any of it. Until now, I weighed in at my work 2 weeks ago and was aghast to see the scale read 235. I am 5' 10" and am semi athletic, I have a medium frame and generally maintain around 205. I began doing your fat burning routines and am happy to report I have lost 9 pounds in the last two weeks. I have begun adding some home weight training and am looking forward to taking my shirt off this summer. I have taken before pictures and will gladly share them and my after pictures when I've reached my goal. Thank you for your encouraging workouts, I am excited to be naked again!

February 18, 2015


hi adrian my name is zeus male at 14 height 5.4 feet and weigh at 86 kilos i need to be at 68 kilos if i follow the 6 week plan would it work hope you get back to me soon

December 31, 2014

Adrian Bryant

it'll work but you may not lose all that weight that fast

January 01, 2015


Howsit Adrian, I'm an 18 year old male and I've got a lot of muscle as I gym everyday. I have an almost visible 'four pack' and would like 6 but I think my body fat % needs to drop and I need to lose tummy flab. I have 3 weeks to get ripped, just wanted to know of I should diet hectically and focus on losing only fat with lots of cardio or if I should train abs often and try lose fat m in diet?


November 10, 2014

Adrian Bryant

more focus on diet and cardio/intervals over direct ab work to fially get six pack

November 10, 2014


How is it possible to build muscle in a caloric deficit ? Would alternating eating under maintenance and over maintenance work to build muscle and lose fat simultaneously?

October 03, 2014

Adrian Bryant

see this but you actually need to make sure you have enough protein in your diet for muscle gains but as long you are not in an extreme deficit then muscle and fat loss won't be tough at all

October 04, 2014


hi adrian i am a male at age 14 and trying to lose 15 kg would this help if i give it a go i hope you get back too me soon

October 09, 2014

Adrian bryant

of course it will

October 09, 2014


So I am a girl and pretty slim now at 5'5.5 and 112 lbs, and don't have much fat left on me except for belly fat(which I really want to get rid of for my abs to show) and a bit on my inner thighs. I eat around 1500-1600 calories a day, and my maintenance is around 1900-2000. I wanna build some muscle while getting rid of this fat (although I know I will need to eat >2000 for real gains.

Do you think I should continue eating these calories now or increase them a little bit for better results?Would I still shed the belly fat? I feel as though I am now plateauing for the last 8 weeks, and I have been doing strength training 3x a week full body and hiit 2-3 x a week, but could probably go a bt more intense with the strength like these videos...

Also just wanted to say your workouts overall have helped me so much with my weight loss!!! Thank you!

September 13, 2014

Adrian Bryant

you can stick with the plan on this page, still build muscle and shed fat at the same time but you'd need to keep your calorie range in 1200-to-1600 (maybe less) but start off with that

September 14, 2014


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


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!


May 17, 2014

Adrian Bryant

yur welcome

May 17, 2014


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


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


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


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


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


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


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

Incorrect please try again

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