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

How Fast Can I Lose Fat to Get Ripped?

Back to Top

1-35 of 587 Comments
Carl

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

Carl

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

JJ

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
Male/30

September 03, 2016

JJ

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

September 03, 2016

Adrian Bryant

protein needs to be at least 30% of your diet for faster and easier fat loss

September 04, 2016

Joe

I'm 18, 6'7, 260 pounds. I'm trying to join the USMC and would like to get down to around 210. Do you think following this diet along with daily hard cardio could get me there?

August 23, 2016

Adrian Bryant

it sure will

August 24, 2016

FSL

I have been doing the plan for 3 weeks and lost 17 pounds. Wanted to wait a little more to post my transformation but recently I haven't been seeing results as much as I used to. My workout week consists of (all based on this page):

Weighting lifting (Monday and Thursday)
HIIT 4 days a week (not on weight lifting workouts)
and on the 7th day I take a resting swim

My question is: Is this too much working out for one week? is there such a thing as over training? How would you break the schedule down?

August 04, 2016

Adrian Bryant

not seeing results as far as more fat loss and/or muscle gains?

August 06, 2016

FSL

Fat loss

August 06, 2016

Adrian Bryant

use these tips for faster fat loss but the main thing is to maybe lower your current calorie intake (what is it now) and/or do a different HIIT workout or make your current HIIT workout tougherr

August 07, 2016

Zach Boyer

Adrian,

Hi! If I am near the point where I am trying to remove the last stubborn belly fat from my body, is there such a thing as too much cardio? I was thinking about doing an extra day or two this week. Thanks!

July 11, 2016

Adrian Bryant

no such thing. use these tips as well for stubborn fat

July 12, 2016

Victor carrera

Hi I'm 16 6'0 @205 pounds, how can I lose body fat faster and get a toned body? I'm doing aerobic exercises 3 days in the morning and weight training 4 days in the afternoon. will this help me get ripped or I should change something?

June 23, 2016

Adrian Bryant

do the plan on this page

June 23, 2016

Zach Boyer

Hello Adrian,

I am dejected because I may have plateaued; furthermore, I am confused because I don't know whether it's even the case.

I should mention that the day on which I'm do chest/triceps was two days past due and the day on which I do back/biceps was one past due, this being because of some extenuating circumstances. There may have also been 1-2 days—but only 1-2—on which I didn't get my necessary calories. I am noticing some confusing results in my training log. The exercises with which I'm having the most trouble are barbell press and assisted pull-ups. How do I know when to refrain from doing them and take your recommended 1-2 weeks rest? And how do I know what to substitute in their stead? I was thinking DB press in lieu of barbell press? As for the training log, this just being an example, I was able to do one more rep than last week for the first set of pull-ups, but then one less for the second set. And if I am improving, I'm doing so very methodically. But should I wait until I'm on normal rest next week before so hastily declaring that I've plateaued?

Another thing: How do I know when to move up in weight? Is it only after you're able to do 15 reps easily? Or should you be using the highest possible weight you can do 5 good reps of? If I move up in weight, sometimes I get confused as to whether I'm making progress. E.g., is 7 reps at 80 lbs for seated cable row better than the 12 reps of 75 lbs for seated cable row I did last week? Who's to say I couldn't have done 7 reps at 80 lbs last week?

I apologize for the many questions, but thank you.

June 14, 2016

Adrian Bryant

progress in getting stronger is not always linear meaning you are not going to be able to set a new record each time but on the other hand there is something you can always do to make our next workout tougher so in your case I think you can try doing more sets.

Cant get the number of reps per set then try more sets
Cant go up on weight then try more reps and/or sets

there is always something you can manipulate. try drop sets to get stronger or other advanced techniques

as for moving up in weight that is more of a personal preference but you can go up in weight once you are able to do 5-to-8 reps of an exercise with almost perfect form.

You can try taking 1 week of or skipping a workout to see if that helps. I recently upped the weight in one of my exercises I think due to me skipping the last workout or maybe it was because my diet was better?

If you still need help please leave more comments

June 14, 2016

Feesw

Is there a sample schedule for the workouts I could use for reference?

June 12, 2016

Adrian Bryant

I will work on adding some

June 12, 2016

Danielle

Adrian,

I am starting to follow this plan since I have been trying to gain serious muscle being that I am a skinny little girl (which I am sick of hearing). I do currently do crossfit. Therefore, I was wondering what you would possibly change differently knowing they also use an hour doing a crossfit workout.

Thanks.

June 02, 2016

Adrian Bryant

you would have to tell me what your crossfit workout is like but I thinking you can probably do crossfit and gain some muscle as long as you eat enough protien

June 03, 2016

Danielle

Crossfit basically consists of a warm up (400M run, PVC Pipe to warm up shoulders, Spiderman walks to warm up, etc.)

Strength Training: 5 x 5 Push Press or Squats or Clean & Jerks or Snatches at 75 - 90% depending on what the main focus is for the day

Workout of the day (WOD): Normally high intensity cardio with weightlifting aspects. Range from quick 3 rounds for time of heavy weights to 15-20 Minute as many rounds as possible.

Cooldown: 400M - 800M run

June 03, 2016

Adrian Bryant

your workout is solid enough to get ripped and a i would just eat enough calories to maintain your weight or less than that while eating enough protein which is going to be .6-to-.8 grams of protein per pound

June 04, 2016

Zach Boyer

Hello Adrian,

I am 28, 5-10, 160 lbs (I think?), and Idk how much body fat % because Idk how to find that out although I would like to learn.

Let's say I'm picking an exercise from group A and continually going up in either weight or reps every week successfully, do I continue until I find that no longer to be the case? Or can I switch more often that? I'm asking only because I feel as though I'm neglecting valuable exercises by, say, doing barbell press and not doing, say, dips, just because they're both apart of group A. What do you think?

I'm also in this weird limbo where I don't know what I want to do: bulk or cut. I want to put on muscle and, yet, I gained a pants size recently for the first time in my life, about which I am admittedly nervous. Is there an intermediary plan?

Thank you in advance.

—Zach Boyer

May 24, 2016

Adrian Bryant

Yes, continue because as you get stronger you will build more muscle but you will not always be able to increase the weight, reps and/or sets as you start to build more muscle

Just do barbell bench or dips. they both work just about the same muscles.

No need to 'bulk' meaning you have to get fat. you dont need a calorie surplus to build muscle. just need enough protein and the abilit to get stronger

May 24, 2016

Jacob

Hey Adrian,

So I haven't been following the above muscle exercises entirely. Instead I have been doing the exercises listed in "get bigger back, chest, shoulders, and arms" exercises pages, every 3 days. Here is the thing. I woke up yesterday and my left shoulder is strangely hurting. The last thing I want to do is hurt myself. Do you think if I wait an additional day or two it will get in the way of my muscle gains??

Thanks

Also, as I said I've been using your website for years. I just recently hit a record this morning!! I started at 220lbs, and am now 189lbs!! I will send you all the pictures once I get to a point where I feel ripped. It's taken a year so far, but your website really has helped me. thank you so much!
-Jacob

May 09, 2016

Adrian Bryant

no, taking a day off will not hurt and ma actually help as in it will help you lift more do more reps and or sets

cant wait to see before and after pics

May 09, 2016

Amy

can girls do this as well? I am skinny fat and wanna do strength training while losing fat. i don't care about my weight

April 26, 2016

Adrian Bryant

yes but do this plan here if you dont want your muscles to get any bigger

April 26, 2016

Kike

Hi Adrian.

Great site. I'm 55 and 266 lbs. My weight goes up and down depending how I behave in the day. My big problem is that I have I big belly and no matter my weight It doesn't goes down. I really want to get ripped. Also I'm type 2 diabetic, and I'm not sleeping very well, sometimes only 3 hours. Can I use Intermittent fasting? Thx

April 18, 2016

Adrian Bryant

you'll need to consult with a doctor on whether it is safe for you to do intermittent fasting with diabetes but the brief research I did into that says it may be okay for you to do so but still check with your docotor first

April 18, 2016


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