How to Get Ripped Fast in 4 Steps

Skinny Guys Go Here
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 Workouts

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?

More Tips

How to Lose Weight Fast with Adrian's DVDs Because…

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Click to Comment

1-60 of 700 Comments
Rany Abou Karroum

Dear Sir,
I am 15 years old. I am slightly active. I have a deadline of 5 months. I want to gain a lot of muscle. I have a BMI of 22.2. What is the best diet plan for me and what exercises should I do? (I am 5'8 and i weigh 150 pounds)

June 10, 2018

Adrian Bryant

go here to focus mainly on muscle mass

June 11, 2018

rehana

hi i m 82 kg 5'1 i want to lose 22 kgs in 80 days please guide me to lose 22kgs in 80 days ...and tell me is it possible ?

June 03, 2018

Adrian Bryant

very possible but with the plan on this page you will ONLY lose fat and LOOK like you lost 22kg. If you want to lose weight in order for it to show up on the scale instead of the mittor then choose 1 of these plans

June 04, 2018

Bax

Hello,

I am 5'10 232. I turned 40 last month and have gained about 25-30 in the last few years after having hip issues and not being able to run and play ball the way I always had. I would like to get down to 215 by mid June and 195 by August. Appreciate any tips and suggestions.

Thanks,

Bax

April 30, 2018

Adrian Bryant

are you able to do the plan on this page?

May 01, 2018

Bax

If you are referring to the supersets, yes, I should be able to do that.

Thanks,

May 02, 2018

Melanie

Dear Adrian,
I am truly curious and excited about trying this out.

April 23, 2018

Antonio D

Also, how can I burn off this stubborn belly? Im at about 19-20% body fat and the belly wont go away. If I increase my caloric intake wont my belly just get bigger? But then if i decrease it i wont see gains on my arms, chest, shoulders, etc.. I’ll just be bony again
Whats the magic middle ground to get both?
Thanx again-

March 14, 2018

Adrian Bryant

as long as your calorie intake is under what you need NOT to gain weight you wont and/or you could eat more while being more active

GAINS has nothing to do with total calories but these 7 things here

March 15, 2018

Antonio D.

Hi Adrian! First time here, and before I read the shirt I was sure you were at the MOST 43 years old. Damn man! Your friends have got to be hating you haha!

Anyway, two part question here: Im 5’9, 168lbs, hard-gainer male whos been going to the gym four days a week from 2-3 hours for like the past 4 months and I really dont have much to show for it. Its so frustrating!
If I follow the nutrition plan and workout plan above starting tomorrow, could I see notable gains by May?

Second question, can a protein shake count as a meal and water at the same time? Im taking GNC AMP’s Wheybolic which can give me up to 200 cals and 40g of protein per serving.
Thank you Sir!

March 14, 2018

Adrian Bryant

for your 1st question? I would do do this plan here to get gains

2nd question = YES. it does not matter how you get your protein as long as you get enough

March 15, 2018

Shayla

Dear Adrian,
I appreciate your work so much over the years.I just have one burning question about my knees.,not the insides or outsides but on top of the knees ! I just can't seem to loose the fat that's on top of my knees and just sags.Really hard to wear skinny jeans and anything above my knees :-/.
It just wont go away.What can I do to get rid of it?

March 13, 2018

Adrian Bryant

what is your current overall weight and heiht

March 13, 2018

Shayla

I am 34years going 35. I am 5'7 inches / 170cm.
The more i've lost weight from 90okgs to 70kgs now over a span of 10 years,the more apparent my muscles have become..I have a good build for muscles. I would classify myself as an endomorph.
Small upper frame,medium sized chest/bust (c cup),a tiny waist,curvy hips and thighs on the heavier side.Also struggles with oedema when I was younger (a teen).This reduced after i lost weight,though my legs do look big but not abnormally.Than you for your response.

April 02, 2018

Adrian Bryant

its either you have more fat/weight to lose or its just excess water weight. see this

April 02, 2018

Tawana

Hi Adrian,
I want to build more muscles, curves and lose 15 to 20 pds of fat while not losing my butt and the curves that already exist. I want to lose this pouch and stomach to reveal my abs by April.I need help. Tryna take a vacation soon too. Omw to the gym now.
Thanks,
Tawana

March 10, 2018

Tawana

Im 5'10.

March 10, 2018

Shayla

Dear Adrian,
I appreciate your work so much over the years.I just have one burning question about my knees.,not the insides or outsides but on top of the knees ! I just can't seem to loose the fat that's on top of my knees and just sags.Really hard to wear skinny jeans and anything above my knees :-/.
It just wont go away.What can I do to get rid of it?

February 26, 2018

aerfqa

what is your overall height and weight

February 26, 2018

Sam B

Adrian, im overweight- 5'11 238 lbs. Ive been doing your program 1 month busting my hump. 2 -3 days lifting. 4 days cardio, 1 day rest. I lost 13 lbs quick in 2 weeks. But i have weighed the same for 3 weeks now. Im eating clean foods but can only eat 2000 cal a day but im full. Am i undereating? What am i doing wrong? Strength is way up and feel great. Thanks for changing my life

February 23, 2018

Adrian Bryant

as far as fat loss goes you need to see these tips to keep losing fat/weight

February 23, 2018

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


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