Men - Use these 3 steps to get the perfect body...

Step 1. Figure out what kind of body you want

Do you want a not so big but ripped & muscular body like Ryan Reynolds had in Blade 3 or a body like Matthew McConaughey's? or...
Do you want a bigger muscular body like Gerald Butler had in 300 or a big muscular body like LL Cool J?

Step 2. Go on the right plan to get the perfect body you want

Do this plan here to burn fat & gain muscle to get a not so big but ripped & muscular body like Ryan Reynolds had in Blade 3 or a body like Matthew McConaughey or...
Do this plan here to gain muscle mass to get a bigger muscular body like Gerald Butler had in 300 or a big muscular body like LL Cool J.

Step 3. Get a Six pack & Get your body fat under 10%

After about 2-to-5 months of being on Step 2 above - You're gong to need to Go on this fat loss plan here to lose your last bit of belly fat hiding your six pack abs because...

You need to have a body fat percentage that's under 10 % to get visible abs - Go here to check your body fat percentage - and doing this six pack ab workout here will only build up your six pack abs but not make them visible so...

Do this fat loss plan here to make your six pack abs visible but... You may already have a six pack before getting to Step 3 if you chose to Do this plan here to burn fat & gain muscle to get a not so big but ripped & muscular body like Ryan Reynolds had in Blade 3 or a body like Matthew McConaughey.

More stuff to help you get the perfect body

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

Ammad_10

go here to get ripped

Adrian Bryant | 11.22.09 - 6:15 pm

Hey
i've had a goal from a long time when i was 17 i was 191 and now im 18 and weigh 162 im getting close to my goal buttt i only have 3 more months to get a rip bodyy more like a model bodyy im going to tryout for modeling which they will want a really riped bodyyy is there any way i can get that in 3 month i workout every 2nd day during the weekdays my arms r a good size my chest is not soo big and my abs before my belly wasa bit fat but now if i breath in a bit i can see a 4 ish pack any way i can get a rip body without breathing in in order to see it?

Ammad_10@hotmail.com | 11.21.09 - 6:54 pm

Mike

That's getting a real low % like 4-8 % but that's usally only a percentage you can maintain for short periods of time like bodybuilders and fitness competitors

Adrian Bryant | 09.29.09 - 11:30 pm

I gained some muscle and lost some body fat. My bf% is about 10-12.

I always hear to hold a specific percentage and weight for a while to get ripped. What happens to your body during that period?

What bf% does someone start to get that angular jaw line?

Mike | 09.29.09 - 5:52 pm

harry

see NowLoss.com/15

Adrian | 09.21.09 - 8:06 pm

I have my last 10 pounds of fat and want to lose it fast but without muscle loss(if that's possible)

Should i aim for 1-2 pounds of fat loss a week or aim for more.

I don't want to sacrifice any muscle because i worked so hard to get it lol

harry | 09.21.09 - 4:35 pm

James L

You can leave out tricep isolation exercise - not neccessary since doing handstands and benching

Only do either straight bar or incline curl (pick one)

Only do either incline dumbbell press and incline flies superset -OR- flat bench press and flat dumbbell flies superset.

Adrian | 09.21.09 - 8:06 pm

I mainly want to get a v-shaped body but also want to work the other muscles too. I just want to know if this is a good workout plan with enough rest days in between workouts.

Monday-3:00 after school- handstand push-ups=40r and tricep pushdowns-3 sets... 6:30- pull-ups lat pull down superset followed by straight bar curs and incline dumbbell curls superset.Then trap-bar deadlifts and leg curls superset Then planks and renegade rows superset.

So monday would basically be shoulders and triceps at 3:00 when I get home from school and back biceps, legs and abs at 6:30 at a gym.

Friday: incline dumbbell press and incline flies superset and flat bench press and flat dumbbell flies superset.

So Friday would be chest(and a little triceps and shoulders)

My biggest concern is if im overtraining my shoulders and triceps

James L | 09.19.09 - 9:55 pm

Carlos

NO - not really.

It's only easy for a beginner or someone who has never worked out before to gain muscle easy and that's usually the skinny or lean person and the reason why is...

their muscles are not use to the stimulus of weight training and therefore grow quickly in response to a new activyt

Adrian | 08.31.09 - 5:05 pm

Is it true that a person can gain weight easier if they are lean compared to a person with a high bf %?

Can you please explain why?

Thanks for your time!

Carlos | 08.30.09 - 7:44 pm

d'souzA

You can start off with NowLoss.com/rr

Adrian | 08.26.09 - 6:44 pm

HI.....I AM A 19 YEAR OLD GUY......... DURING MY SCHOOL DAYS I WAS VERY FAT AND SHORT, BUT NOW I HAVE BECOME TALL AND LEAN BUT MY HIP PORTION IS LIKE GIRLS AND SHOULDARS AND THIN.........SO IT GIVES ME A GIRL LIKE FIGURE , HOW CAN I GAIN A PERFECT BODY FIGURE

d'souzA | 08.25.09 - 2:18 am

Thanks again Adrian! Your the best

Luke | 08.14.09 - 2:28 pm

Luke

Yes this plan is okay and just contact me if you ever run into any problems

Adrian Bryant | 08.14.09 - 12:50 pm

Thanks for the reply and i took your advice. I was thinking of a workout plan that might be good but i want your opinion too.

Im goin to start the burn fat gain muscle program.

my plan was going to look like this:

Monday: pull-ups and trap-bar deadlift for 5 supersets- then handstand push-ups and trap-bar deadlifts for 5 supersets. Then i was goin to do the heavy bag for like 10-15 min.

Tuesday: Jump Rope intervals- 10 min. 3-4 times a day

Wednesday: Rest

Thursday: Dumbbell bench press and lunges for 5 supersets and hammer curls and lunges for 5 supersets plus heavy bag for 10-15 min.

Friday: Jump Rope routine

Saturday and Sunday:Rest

Is this a good workout plan to burn fat and build a little muscle with plenty of rest days?

Luke | 08.13.09 - 9:51 pm

Luke

Not at all

Go for it!

Adrian Bryant | 08.12.09 - 11:20 am

Can i do pull-ups on monday and handstand push-ups on thursday?

Would that be overtraining my back and traps?

Luke | 08.12.09 - 10:42 am

ryan

Yes that's a good plan but you have to realize that msucle is made in 4 steps...

1. you have to break down or damage your muscles with weight training.

2. your muscles will grow back bigger and stronger.

3. you need to rest those muscles long enough to make them grow back bigger and stronger and

4. you need to feed your muscles protein to make them bigger so...

you dont exactly need a huge surplus of calories but you do need to eat enough calories to prevent your body from not using protein for other stuff so basically...

Tom's plan is good for gaining muscle and losing fat but you may also need to add some weight training/cardio to prevent fat gain as well

Adrian Bryant | 08.02.09 - 12:50 pm

I have read tom venuto's workout plan for lean muscle with no fat gain. It includes a calorie cycle method that includes a 3-day surplus of calories 10%-15% above maintenance and 4 days of 5%-10% below maintenance of calories.

Muscle gains happen slowly in this case but the on and off surplus supposely prevents fat gains.

Is this a good plan?(calorie wise to gain muscle and prevent fat gain)

ryan | 08.01.09 - 10:04 pm

How do you measure the circumfrence of your shoulders?

Your handstand push-ups exercises is the one of the best exercises i've done.(Great results!)

Luis | 07.31.09 - 3:08 pm

ken

Yes and what about your diet - make sure you eat enough to lose 1-2 pounds of fat a week

Adrian Bryant | 07.18.09 - 10:02 pm

I have gained all the muscle i've wanted and now want to tone my muscles to make them more ripped while losing body fat.

My workout is going to include: jumprope on monday and tuesday mornings and evenings. Rest on Wed.
Jumprope on thursday mornings and total body circuit training on thursday evenings which is: bodyweight chin-ups and preacher curls for biceps, dips and kickbacks for triceps, pull-ups for back, dumbbell squats for legs, and calf raises for calves.

So im basically doing cardio on mondays, tuesdays, and thursdays plus weight training on thursdays with rest on Fridays,Saturdays, and Sundays.

Is this a good workout to lose fat, tone up, and maintain the muscle i've gained?

ken | 07.16.09 - 9:56 pm

andy

I think below 5% is considered unhealthy

Adrian Bryant | 06.11.09 - 7:08 pm

so how low of a bodyfat % is bad?

andy | 06.11.09 - 11:55 am

andy

3% is not true - he probably had over 7-to-10 %

At 3% - you would start to see the bones in his face

Adrian Bryant | 06.10.09 - 10:04 pm

how low of a body fat % is bad? I want to get mine as low as cam gigandet's in the movie never back down(which is 3%) but I dnt want to have health problems.

What kind of health problems would you have?

andy | 06.10.09 - 7:54 pm

anonymous

You could see your abs because you were skinny but now...

You want to be bigger and leaner so if you are satisfied with how big you are now...

You can go to NowLoss.com/rr to build more muscle while losing fat and/or...

You can go to NowLoss.com/15 to focus on burning fat

Adrian Bryant | 06.09.09 - 8:11 am

Hey Adrian I used your gain muscle program for a few months now. I went from 132lbs to 148. I used your body fat% calculator and it said that I gained 11 pounds of muscle and 5lbs of fat. Although I did get stronger and bigger the bodyfat% calculator says that my % went from 16.27% to 17.83. But before I started this program I was able to see my abs.(not really the last 2)

Does this seem accurate?

Will losing my last 10 pounds help me maintain my muscle?

And how would you know if you lost muscle?

anonymous | 06.07.09 - 2:23 pm

mitch

Go here to get abs like usher

Adrian Bryant | 06.06.09 - 5:48 pm

do you have a workout to get a body like Ne-Yo, or Usher?

mitch | 06.05.09 - 8:18 pm

seth,

YES - usually after the first time doing the trap bar workout you'll be sore no matter what and eventually...

You'll get used to it and not get that sore -just focucs on getting stronger and bigger every workout

Adrian Bryant | 04.28.09 - 8:07 am

after doing trap-bar deadlifts, should your lower back be sore the next day?( b/c mine is)

How do you know if your back is sore because u had a succesful workout or it hurts because you had bad form?

seth | 04.27.09 - 8:56 pm