What I Did To Get Ripped Quick

Fact Checked On: 10-15-2016 By: Rob Miller

Millions of guys struggle with being a little overweight, and I certainly know the feeling. When I was in high school I weighed about 190 pounds, and while I had a decent amount of muscle mass and strength, I lacked that crucial body part that women absolutely love….abs.

I had that ridiculously stubborn layer of body fat that just WOULD NOT GO AWAY! If you’re reading this then you’re probably in the same boat I was in, or at the very least you just want an overall leaner look.

This post is all about how I went from this:

before

To This:

rmillerafter

In less than a year.

Given this was when I was in my late teens / early 20’s, but it just goes to show you that with hard work and following the “RIGHT” diet and exercise routine, you can go from flabby to ripped in just a few short months.

Note: For optimal results, stack Nitrocut for pre-workout and Testofuel for post workout recovery, or use a stack called the Crazy Mass Cutting Stack to maximize muscle gains.

My Weight Lifting Strategy

Monday – Chest and Triceps

Chest

  • Set 1: Incline Or Flat Bench DB Presses: 4 sets x 8, 10, 12, 14
  • Set 2: Bench Presses: 3 sets x 12-14
  • Set 3: 2 x Incline Butterflys – Superset Divebomber Pushups (as many as I could squeeze out)
  • 1 Drop Set with Cable Crossovers

Triceps

  • Set 1: Close Grip Smith Machine Presses: 4 sets x 8, 10, 12, 14
  • Set 2: Dips / Bench Dips: 3 sets x 12-14
  • Set 3: 2 x Overhead Rope Extensions – Superset Rope Pushdowns
  • 1 Drop Set x Skull Crushers

Tuesday – Back and Biceps

Back

  • Set 1: Lat Pulldowns: 4 sets x 8, 10, 12, 14
  • Set 2: Seated V Handle Rows: 3 sets x 12-14
  • Set 3: 2 x T-Bar Rows Superset Wide Handle Seated Rows
  • 1 Drop Set x DB Rows (Each Arm)

Biceps

  • Set 1: Standing Barbell / Reverse Barbell Curls: 4 sets x 8, 10, 12, 14
  • Set 2: Incline Curls: 3 sets x 12-14
  • Set 3: 2 x Concentration Curls – Superset Hammer Curls
  • 1 x drop set Cable Curls with Straight Bar

Wednesday – Legs

Quads – I always lifted a little bit heavier on legs, didn’t want to lose too much muscle.

  • Set 1: Squats / Leg Press: 4 sets x 6, 8, 10, 12
  • Set 2: Lunges / Weighted Lunges: 3 sets x 10-12
  • Set 3: 2 x Leg Extensions – Superset Dumbbell Squats
  • 1 Drop Set x Leg Extensions

Hamstrings

  • Set 1: Stiff Legged Deadlifts: 4 sets x 6, 8, 10, 12
  • Set 2: Lying Leg Curls: 3 sets x 10-12
  • Set 3: 2 x Weighted Hyperextensions – Superset Supermans
  • 1 Drop Set x Leg Curls

Calves

Thursday – Day Off, no cardio no lifting

Friday – Shoulders / Abs

Shoulders

  • Set 1: Seated Military Presses: 4 sets x 8, 10, 12, 14
  • Set 2: Standing Lateral Raises: 3 sets x 12-14
  • Set 3: 2 x Reverse Flys – Superset Lateral Raises
  • 1 Drop Set x Upright Rows

Abs

  • Ab Roller: 3 Sets – 10 – 15 reps
  • Weighted Side Bends: 3 Sets (each side) – 10 – 15 reps
  • Back Extensions: 3 Sets – 10-15 reps

My Cardio Plan

The best time to do cardio (in my opinion) is first thing in the morning on an empty stomach with a little bit of caffeine. I would wake up at around 6:30 am on Monday, Wednesday, and Friday and do the following High Intensity Interval Training (HIIT) routine:

light jog for 5 min., followed by a stretch routine

1 min. on, 1 min. off jump rope for 5 min.

60 Seconds Sprint/Fast Jog
120 Seconds Walk/Slow Jog

Do this for about 20 min. (or until you can’t take it anymore!) and then walk it off and complete it with a 5 min light stretch. Doing this in the morning is supposed to help increase your resting metabolic rate, which is responsible for burning the most fat.

I have more examples of High Intensity Interval Training Cardio in this PDF file, which is part of my free “How To Get Ripped Quick” eBook.

My Diet Plan

While I didn’t have a specific diet plan that I followed, in general I stayed away from fatty foods like pizza, cheeseburgers, cheese steaks, etc., and focused on lean meats and fish. I made it a point to eat every 2 hours, whether I was hungry or not, but I would be sure to only eat small portions of whatever I was eating.

Generally speaking, this is the diet plan that I followed:

Breakfast: 3 – 4 egg whites, 2 pieces sprouted wheat toast, 2 turkey sausage links, piece of fruit (banana, apple, etc.)

Mid Morning Snack – Protein Shake and 20 almonds

Lunch – Grilled Chicken salad with a 6 oz chicken breast and low fat balsamic vinaigrette dressing.

Mid Afternoon Snack – 2 cups of low-fat cottage cheese, 20 almonds

After Workout Snack – 2 scoops of protein, followed by a cup of fruit

Dinner – Grilled chicken and plain rice

Before Bed Snack – 2 tablespoons of peanut butter

All of this may not sound like a lot, but trust me, I NEVER felt hungry when I followed this program. Even if I did, I would end up just adding an extra scoop of whey or an extra tablespoon of peanut butter and the hunger pangs would go away.

Results and Recommendations

Following the plan outlined above, I managed to knock my body fat percentage down from 15.4% to 8.4% and my weight from 195 lbs. to 180 lbs. in about 6 weeks, all while retaining solid muscle.

You don’t have to follow this workout or nutrition program to a T, but I suggest some variation of it for the best results. You may also want to combine this program with a supplement called Nitrocut, to help you power through your workouts without getting completely drained.

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Want To Really Get Ripped? Click Here To Download My FREE "Get Ripped" Ebook!

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User Questions and Answers


For someone in the early stages of working out, again, after many years of not working out (I'm 47 yrs old), what is the weight to use for these workouts? Im not sure if I should be pushing my limit with how much weight to use, start out low and increase the weight over time, or ???? Thanks, Nick -Nick


You would start off your first set of each exercise with the heaviest weight you can manage for 6 reps. For the next set, lower the weight to as much as you can do for 8 reps. Keep going along like that, lowering the weight and raising the reps until you've done a set of 12.- Rob

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What will work better and faster to shed fat the Crazy Mass Cutting Stack or Instant Knockout ? -HaLanier


They're both good products, and how fast and well you lose fat is really more a function of your diet and workout routine.  Either one will help you lose weight, but the Crazy Mass Cutting Stack does more than that by boosting testosterone and adding amino acids and other ingredients to help you gain lean muscle.- Rob

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What are the benefits of stacking TestoFuel and Instant Knockout? -Roberto


It's a great stack for losing weight and getting lean and tone. Pair it with my free "getting ripped" ebook for even better results.- Rob

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In regards to the diet, I'm an early morning workout person, 0430-0600. Occassionally, I'll do 30 minutes extra cardio in the afternoon. Should I change the order of any of the meals? Thanks. -Dennis


Not right off the bat, but see how you feel, and if it feels like you need to rearrange things because you're consistently hungry at a certain time or you feeling sluggish, let that be your guide.- Rob

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What will work faster and better The Crazy Mass Cutting Stack or Instant Knockout? -HaLanier


That's tough to answer because they have different goals.  Instant Knockout is a fat burner. It's for losing weight, though it does also provide energy for workouts.  The Crazy Mass Cutting Stack is 4 supplements, each working toward the goal of not just losing weight, but getting strong and ripped.  So which is better really depends on what your goal is.- Rob

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Author: Rob Miller

Supplement Critique

Rob Miller founded SupplementCritique.com over 7 years ago, and has been the chief editor ever since. He has a diploma in Advanced Dietary Supplements Advisor, and worked at GNC for 3 years. He KNOWS supplements, both inside and out. Rob currently resides in Jupiter, FL, with his wife of 4 years.  Learn more about him in his Bio here. Follow him on Twitter , Facebook, LinkedIn, or find him on Google +.

113 comments on “What I Did To Get Ripped Quick”

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  1. i note in your breakfast you say egg whites, that is just plain wrong you need all of the egg and fully cooked most of the other stuff i have seen you promote is correct, however i believe that whey products are unnecessary all you need is home grown natural neutrient dense food, i have my own garden and have not been in a gym for 8 years i have had a pro PT in the past and use his methods around my house to exercise…its simple but works – diet 90% exercise 10% whole foods 100% great info tho thanks
    Reply
  2. I am 43 years a
    Old and working out for last 2 years. My problem is that I am not able to loose fat from my belly area and also not able to gain strength to life more weight.

    I am taking ISO 100 after my workout. Also I am not able to gain any muscle or loose weight.

    Please advise what can I do differently .
    Reply
    1. Hey Varun,
      I noticed you signed up for my free Testosterone Boosting ebook, that’s a good first step towards achieving your goals. Supplements wise, I would recommend you stack a fat burner called Instant Knockout along with a testosterone booster called Testofuel.

      The Instant Knockout works great as a fat burner AND a pre workout supplement, so make sure you take 1 or 2 tablets about 45 min. prior to your workout. The Testofuel will help with your weight loss as well as muscle building, check out my reviews of each below:

      Instant Knockout – https://www.supplementcritique.com/instant-knockout-fat-burner-review/

      Testofuel – https://www.supplementcritique.com/my-personal-testo-fuel-review-and-results

      Hope this helps and let me know if you have any other questions.
      Reply
  3. Hi Rob

    just got your email on 1 weird tip to build muscle
    I think not. any want to know the best supplement to take for 58 yr old man.
    who workout 4 to5 times per week
    looking for size and strength weight now 200 lbs
    supplement I take now are bcaa and creatine.
    for my proteins I drink EAS and eat six star muscletech bars try to most of my proteins from
    the foods that I eat chicken tuna peanut butter
    vegetables broccoli cauliflower carrots bananas.
    try to hit all body parts twice pre week sometimes only once depending on work load that week. looking for little boost. thanks for infro
    on scams suppleyments I call and will only do money orders if they don’t take I am okay with that most times they don’t answer or say they will get back to me never happens hope to hear from you soon

    GERALD WASHINGTON
    Reply
    1. Hey Gerald,
      First off, I’m sending you my free “How To Get Larger, Stronger, and More Powerful” ebook. It’s tailored more towards guys like yourself then the “Get Ripped” ebook you signed up for.

      Supplements wise, check out the Crazy Mass Bulking Stack. It’s comprised of 4 separate supplements that are perfect for helping you build strength, mass, and size. Here’s my review: https://www.supplementcritique.com/crazy-mass-bulking-stack-review/

      Hope this helps and let me know if you have any other questions.
      Reply
    2. Hey gerald washington,

      Just sent you an email.

      For anyone else looking for the free ebook, click here to sign up for your free ebook.

      Rob
      SupplementCritique.com
      Reply
  4. hi!. have you heard about “shilajit”? have you or anyone use it? is there any real trusty comments about it? is there any form recommended than the other that is not so pricey?
    Reply
    1. Hey Amanda,

      Absolutely, there’s nothing about it that’s exclusive to guys. I can definitely work for you.

      Reply
  6. Thanks alot i got it. Rob should i take the testofuel for 6months then take one month off to let it get out my system, then switch to hypergh 14x for six months?

    Is that a good plan?
    Reply
    1. Hey Max,
      A better protocol would be to take both simultaneously for 2 months, take 2 weeks off, start again for 2 months, take 2 weeks off, then use them up for the next two months. They work great together as a stack.

      Reply
    1. Hey Max,
      Yeah, it’s a great stack for helping you get ripped. Just take them both as directed.

      They’re completely compatible.
      Reply
      1. Ok thank you. How should i stack them?

        Also i want to eat healthy. I tried to get your ebook but it isnt there anymore.

        Thanks for your help i really apreciate it.
        Reply
  8. I’m only 23, but I’m always demoralized in my workouts and dieting by the knowledge that relatively soon, my body will start to age and decline, and all my work will be for nothing. What should I do about that?

    Reply
    1. Hey Bailey,
      You got a loonnnggg way to go before your body will start to decline haha. Check out a supplement called Nitrocut (http://www.Nitrocut.com) and stack it with a fat burner called Instant Knockout (http://www.InstantKnockout.com). They will both give you a TON of motivation to hit the gym and power through your workouts.

      Check out my reviews below:

      Nitrocut – https://www.supplementcritique.com/nitrocut-review-our-1-pre-workout-supplement/

      Instant Knockout – https://www.supplementcritique.com/instant-knockout-fat-burner-review/

      Hope this helps and let me know if you have any other questions.

      Rob
      SupplementCritique.com
      Reply
        1. Hey Lewis,

          You would take them each as directed – one Instant Knockout pill before meals, up to 4 times a day (but make sure not to take it too close to bedtime or it might keep you up) and 2 Nitrocut capsules before breakfast and two more before lunch on rest days or before your workout on workout days.
          Reply
  9. I lost 15-lbs and not my waist line. I can’t lose anymore weight as my norm is 185_190 and I’m 170.

    Any sugesstions
    Reply
    1. Hey Daniel,

      Unfortunately, you can’t really spot reduce fat, and belly fat is often the last to go. Increase your cardio and eat a clean diet. If you haven’t already, sign up for my free “How to Get Ripped Quickly” ebook for a great workout and meal plan that should get you to where you want to be. As far as supplements go, check out the Crazy Mass Cutting Stack. It’ll help you get in the kind of shape you want all over.

      Rob
      SupplementCritique.com
      Reply
  10. Hey Rob so I got the hypergh14x. What’s the best way to take the spray?

    At the same time with the pills? I also got the testofuel too.

    Really excited to start. Thanks Rob.

    Reply
    1. Hey TR,

      You’ll take the pills and the spray together twice a day, morning and night. You can follow the directions on the packaging for both HyperGH 14x and Testofuel.

      Great stack! Let me know how it works out for you.


      Rob
      SupplementCritique.com
      Reply
  11. Hey Rob I am 5’10 155lbs and want weigh 170 as fast as possible, while keeping my abs to the point that I don’t have to flex for them to show.
    Reply
    1. Hey Trev,
       
           First off, click here to sign up for my free “How To Get Larger, Stronger, and More Powerful” ebook.  It’s loaded with tips on diet and exercise to help you bulk up quickly.
         
      Supplements wise, check out the Crazy Mass bulking stack.  It works great for guys like yourself looking to bulk up / add on serious muscle mass.
       
      Here's my review:  https://www.supplementcritique.com/crazy-mass-bulking-stack-review/
       
      Rob
      SupplementCritique.com
      Reply
  12. Rob, l am 51yrs of age. I noticed that l can’t have a strong erection over a period of time.

    Also, I can’t release sperm after two days if consecutive Intercourse . Thanks


    Reply
    1. Hey Segun,

      Check out VigRx Plus. It’s my top pick for better erections and sexual performance. Here’s my full review including my personal results: VigRx Plus Review

      Rob
      SupplementCritique.com
      Reply
  13. Thanks rob for the book , I like your routine and how you spread out your meals in your diet plan.I can say I once was on a routine similar to YOURS , a little alteration here and there. But kept it convenient and affordable .

    I know to get a body we desire can get a bit pricey, so I try to keep it within budget and time wise (traning) I’ll be making a new goal for training . Thanks again for the ebook !!

    Reply
  14. I have 2 stents in my heart 4 years ago is there a safe preworkout supplemt for me also a safe testarone supplement also tx
    Reply
    1. Hey Don,

      In your situation, you should check with your doctor before taking any supplements.
      Rob
      SupplementCritique.com

      Reply
  15. Hi, yeah, i’m using your meal plans and your exercise routine to the letter, with regards to my Degenerative disc disease that i have in my lower back. SO that means no squats with free weights, only presses and no forward leaning or bent rows 🙁
    But what i’m writing about specifically is that i’m eating smaller portions, lots less carbs and lots more fatty foods, (pecans & almonds) and it’s been showing in my scale. i’ve gained 4% body fat and only 0.6% lean muscle mass.

    I was 30.4% body fat, now 34.5% and lean mass was 36.1%, now 36.7%. so what’s wrong here? 🙂

    WTF? I want to Loose body fat, not gain it.

    SO what’s wrong in your set up for a 56 yr old white male who can still do your exercise plan?

    thanks

    M

    Reply
    1. Hey Mike,

      There are a few important unknown pieces that could help solve the problem. A few that I can think of off the bat are:

      Did you use our calorie calculator and our protein, carbs, and fat calculator to determine his daily calorie and macro requirements?

      Are you lifting heavy or light?

      What kind and how much cardio is you doing?

      Are you taking any supplements?

      The program works, so the best strategy is to look for where the system is breaking down.

      Rob
      SupplementCritique.com
      Reply
  16. Have terrible shoulders have had few surgeries, so I can’t lift heavy weights. I use the stretch bands and very light dumbells 10 12 pd. for exercise, I do cardio 3-4 times week every other day usually run 3.5-4.5 miles. I’ve dropped about 15 pounds over last 8-9 months doing this routine looking to drop an additional 8-10 pounds but I don’t want to bulk up.

    What is a good supplement to try and lose those last 10 pounds and not bulk get a little more definition?
    Reply
  17. Hey I want to lose this belly fat and get ripped abs. I was thinking to buy a test booster and a fat burner to do so what do you recommend in order to lose tjis belly fat build.muscles and get abs

    Reply
  18. Rob, has put together by far the best recommdations and knowledge into each email I receive. My wife and I are very excited to keep gaining the knowledge and experience he freely shares.

    Reply
  19. Hi i am taking tbal75 @anandrole I have not shed any body fat got any stronger like there product stated so am I doing some thing wrong
    Reply
  20. Rod i just got some Nitrocut,muscle advance creatine & gold standard whey protein.
    what is the best way to take these supplements ?
    Reply
    1. Hey Lewis,

      Great stack! Take the Nitrocut as directed – 2-4 capsules with breakfast and 2-4 capsules with lunch, except on workout days take one of those doses before workout instead. For the Muscle Advance, there are actually a few different ways to approach it. You can load up at first, then taper back, or you can just take a steady amount all the way through. Check out my Complete Guide to How to Take Creatine article. Drink a protein shake after your workouts and for a snack or to bring up your protein intake if you need it.

      Rob
      SupplementCritique.com
      Reply
  21. Hi Rob,

    I got your e book good info thanks! I am looking to add muscle I do not need to lose weight but I have had trouble in past gaining weight Ia m 51 now and it seems to have slowed a little any advice or hep is appreciated

    Reply
    1. Hey Chris,

      Yeah, absolutely. Optimind is the closest thing to Adderall I’ve found. Just make sure you take at least a couple days a week off.

      Rob
      SupplementCritique.com
      Reply
  23. Very informative esp the workout and the diet I have now saved it aswell as wrote it down lol I am going to give it to my trainer so he can help me do it properly thanks Rob anything else that will help please send it forward
    Once again thanks

    Pete
    Reply
  24. Hey rob cheers for the info im looking at getting down to 90kg so a whey protein post work out? Is morning or evening better I go for a 6km walk every morning before work then a work out straight after work what would be the optimal routine.

    And no amino supp?? Im already eating aroumd 150g of protein in my diet as im doing to atkins aswell so would the post work out whey be needed or wil it slow down the weight loss im 6″3 with a BMI of 31 :/ im looking to slim down legs and stomach also lose those filthy love handles
    Reply
    1. Hey Keiren,

      Use the 100% Gold Standard Whey after your evening workout. The added protein won’t slow the weight loss down at all. In fact, it’ll help move it along, and it’ll also help with better recovery as well. Make sure you keep up with your cardio if you want to keep losing weight.

      Rob
      SupplementCritique.com
      Reply
  25. Hi rob, I weigh in at 114kgs just started gym again to lose weight but keep muscle.
    I am currently using testofuel and c4 extreme.
    should I stack an amino supp or a fat burning supp and what type would you recommend.

    Reply
  26. Hey Rob,

    I weigh 215, I’m 5’8, I guess I’m suppose to be at 165lbs, but I don’t wanna go down that much, I do have muscle mass I’m not the over weigh sloppy fat, but really want to lower my belly fat…could you give me a list of foods that I can eat that will help me lose that belly fat.. Thanks

    Reply
  27. Hey Rob do you have any supplements that are effective but not costly cause i don’t get paid enough to afford both nitrocut and testofeul i can only get one and by something else so any recommendations
    Reply
  28. Hey rob I’m a little fortunate because I’m not over weight but I’m not the weight that I want to be.Presently I’m 165lbs and I would like to be 185lbs what do you recommend l whould use??
    Reply
  29. 38 weight 245, would like to be 210 , phen375 daily , pre workout nitro cut post workout testofuel 3 days a week is thus a safe routine in your opinion
    Reply
    1. Hey Colin,

      No problem, it’s safe to take all three. I’d take the Phen375 and Nitrocut just like you describe, but Testofuel will work best if you take it every day, to boost your natural testosterone building mechanism.

      Rob
      SupplementCritique.com
      Reply
  30. Rob,
    When referring to the iso exercises with the reps of 8,10,12,14, are you starting heavy and decreasing weight per set ?
    Reply
    1. Hey Drew,

      Yep. You start with the highest weight you can handle at the 8 reps, then lower the weight as you up the reps.


      Rob
      SupplementCritique.com
      Reply
  31. Hi rob I just joined a gym but I just really want to get cut and sculpt my body but i’m so lost because theres so much stuff to choose from. I want to use the hgh 14x, testofuel and nitro cut.

    What would you recommend I take or do and what diet would be best for me?
    Reply
    1. Hey Damien,
      That stack would definitely help you get results. You should also download my free “getting ripped” ebook for tons of tips and advice on eating right and working out. I’ve also recently added some bonuses to it, including sample meal plans, and workout log, and my “Big List of Foods You Can Eat”.

      Rob
      SupplementCritique.com
      Reply
  32. Hi Rob- I finally received phen375 in the mail today. I want to lose my belly fat but would also like to gain muscles.

    My muscles are defined but I would like for it to get bigger. What would you recommend..

    Nitrocut?
    Reply
    1. Hey Ed,

      The best stack for gaining muscle is Nitrocut with Muscle Advance Creatine. Nitrocut as your pre workout will make sure you have the energy and stamina to push hard through your workouts. Muscle Advance Creatine increases your muscles’ capacity to do work, so you can lift heavier and do more reps. With this stack, you’ll get big. You should also download my free “get ripped” ebook. It’s loaded with tips for working out and eating right, and I’ve just added some bonuses including sample meal plans, a workout log, and my “Big List of Foods You Can Eat.”

      Rob
      SupplementCritique.com
      Reply
  33. hey rob,,what i could used to get lean muscle,and to get lots of energy,,i dont like to use weights,i rather do some cross country runns,up and down hills,,,i am in my 40s,and some belly pouch,,my question is ,,here in mexico the only place to get suplements is GNCso whic suplements from GNC you may recommend to achiev my so desired goals,,great work ,thanks for all your so appreciated work well done amigo!!!
    Reply
  34. I’m wanting to lean down since my bmi is about 34% I want to be back down around 10 – 15% in high school I was 6’2″ 187 about 8% bodyfat sure miss them days
    Reply
    1. Hey Chris,
      I see. Go with a stack of Nitrocut and Phen375. Use the Nitrocut when you’re able to fit in workouts and use the Phen375 every day. If you focus on a good diet and getting in some cardio and lifting whenever you can, you’ll see significant results.

      Rob
      SupplementCritique.com
      Reply
  35. I got ur book it was great I can’t hit the gym 6 days a week as I am a truck driver do u have a workout plan I could use while I’m out on the road and what supplements do u suggest I’m 40 6’2″ 290#
    Reply
    1. Hey Chris,
      Thanks for reading the book. Feel free to share it with any of your friends who could use it.

      Unfortunately, I don’t have a specific plan for the road, but you can tweak some of the plans in the book. Maybe you can bring some weights along with you. (Just make sure they’re secured while your driving!) As for supplements, it really depends on your goals.

      Let me know what you’re looking to do (lean down? bulk up?) and I’ll point you toward a supplement or two.
      Rob
      SupplementCritique.com

      Reply
  36. I’m almost done reading the ebook, which confirms a lot of how I was feeling about exercise and dieting. On a intuitive level I already knew a lot of what was in the book.

    I didn’t know the how or the why to make it all come together in the form of loosing weight and keeping it off. So, thanks for making a no non-sense, easy to understand ebook, it all clicked.
    I do have some questions.

    I’m 35 and haven’t worked out with heavy weight since high school. I’m a little concerned about doing some of the exercises without a spotter, like bench presses.

    I also have arthitis in both knees and I’m concered with squats and leg exrensions. Can I substitute these exercises with anything else? or just ease into them to build strength and confidence.

    Reply
    1. Hey David,
      I’m glad the book is working out so well for you. Go ahead and share it with anyone you know who’d benefit.

      In your situation, I’d start with lighter weight on the exercises in question. You also bring up arthritis.

      I really don’t have any expertise on that, so you might want to check in with your doctor to see what he advises. Good luck and let me know if you have any other questions.


      Rob
      SupplementCritique.com
      Reply
  37. Hey Rob got your41 page book on tips and advice also got two months supply of nitro cut and phen 375 after reading it on your web site just to lose the “handle” also to get toned. I started in mid November of last year to run 4 miles in the morning and 5 in the afternoon after work and other cardio biking,crunches ,swim, wall sit ect..also goin to follow your book on getting ripped or may be toned I was 190lb back in mid November I’m now I70 got the supplements on the 22nd of this month to help with the mid section as I mentioned I also eat clean and lean I’m 45 got any advice on my work out I do it 7 days a week just to stay fit and healthy .

    Reply
    1. Hey,
      Congratulations on your great progress since November! I’d say keep doing what you’re doing, follow my weight-lifting routine from the above article, and add in anything you like from the book.


      Great job, man. Keep it up!


      Rob
      SupplementCritique.com
      Reply
  38. Hey Rob,
    I just found your website & I love all the information! I have a couple questions however if you don’t mind.

    I am 21 turning 22 soon & I worked out for 2 years straight & received poor results now I am back at it again & wanted to take Nitrocut but I do not know what to stack it with. I want to gain muscle everywhere & burn just all my belly fat which is my only problem area.

    Also my girlfriend also wants to lose some belly fat what could she use? Thanks Rob!

    Reply
    1. Hey Victor,
      In your case I would stack Nitrocut along with a fat burner called Phen 375. Your girlfriend could also benefit from both supplements. Also, you need to be performing High Intensity Interval Training and lifting heavy to get maximum results.

      Sign up for my free “Get Ripped” ebook, it’s packed with tons of tips on diet and exercise to get the best results when used in conjunction with these supplements.

      Rob
      SupplementCritique.com
      Reply
  39. Hi Rob,
    I have been doing some research about supplements that will help me reach my goals. I am a 5’7”, male, just turned 29 yrs old, 157lbs, 20% body fat.

    I am a former college athlete and still active, working out 5-6 times a week, doing more cardio and body weight exercises, pushups, pull-ups, squats, lunges etc. I have a Sports and Exercise Science degree and have never really gotten into the supplement craze, due to the knowledge that I have of diet and exercise leads to the best results. I wouldn’t say that I eat by the book, but normally watch what I am consuming.

    I was a chunky kid growing up and at the age where I am at now, I am still having a hard time losing the “spare tire” that I aired up in my early teens. My goal is to be in the best shape that I have ever been in when I’m 30.

    Given the fact that I am not crazy about supplements I would rather not break the bank, but I am looking for addition help to achieve my fitness goals. Any guidance would be greatly appreciated.

    Reply
    1. Hey Kyle,
      In your case, go with a stack of Nitrocut and Testo Fuel. Together, they’ll enhance your diet and workout routine so you’ll get the most out of your efforts. You should also download a copy of my free “getting ripped” ebook. It may have some new workout and meal ideas to help you mix things up a bit.

      Rob
      SupplementCritique.com
      Reply
  40. Hello Rob,
    I am 21 and am looking to drop from 220lbs to 160-180lbs. I left a comment on this page but it doesn’t seem to have gone through. In highschool I played volleyball and weighed about my target weight.

    My inactiveness and the amount of beer I have consumed in college has gotten my weight up. The workout regimen I wanted to do was Insanity.

    I did it a year ago before I studied abroad and lost 25lbs but gained the weight back when I came back to America. I was wondering which supplements you would best recommend for my situation.

    Reply
    1. Hey Jason,

      Sounds like you have a good workout planned, especially since you’ve been successful with it before. As for supplements, you’ll want to stack Nitrocut and Phen375. Nitrocut is a great non-stimulant preworkout to reach the full the potential of your workouts. Phen375 will help ensure quick and efficient weight loss. Once you lose most of the weight, switch out the Phen375 with some Testo Fuel to maximize your muscle gains. You should also pick up my free “get ripped” ebook. I know you’ve got your workouts planned, but the book is also filled with meal plans to help you reach your goals.

      Rob
      SupplmetnCritique.com
      Reply
      1. Since I am still a college student I am not sure if I can afford Phen375 if I just choose to use the Nitrocut before my workouts would that work fine? And would you suggest any good protein shakes?

        Reply
        1. Hey Jason,
          Yep, Phen375 is pretty pricey. It would help, but it’s not crucial.

          The crucial components are diet and exercise. The supplements just help.

          Go ahead with just the Nitrocut. You’ll do fine!

          As for protein shakes, definitely go with 100% Whey Gold Standard from Optimum Nutrition. It tastes great!

          You can find it at GNC.
          Rob
          SupplementCritique.com

          Reply
          1. Hey Rob,
            I started using Nitrocut. I was wondering for my off day in my workout should I continue to take 4 of them or don’t take them since I would not have a workout that day?

            I am doing 6 times a week with Insanity.
          2. Hey Jason,
            The instructions on the bottle are to take it everyday either before working out or before eating. But if you wanted to skip your day off, there’s no reason why that would be a problem.

            I experiment with doses, always starting out taking as little as I can and seeing what works. If you try skipping on your day off and you don’t notice any negative effects, then keep with that schedule.

            Your goal should be to take the least amount as long as you’re getting the results you want.
            Rob
            SupplementCritique.com

  41. Hey Rob,
    I’m 21 and I used to play a lot of volleyball in high school and was 175lbs but since entering college my inactiveness and beer has gotten me up to 220lbs. I’d like to shred it off and am planning to do the Insanity Training. I previously did it last year before I studied abroad and was able to drop 25lbs but gained it back since then. I would like to get down to about 175-180lbs and was wondering what you would suggest taking as far as supplements.

    Reply
  42. Hi Rob,

    Thanks for all the useful information.
    Although, English is not my first language, and since I don’t really hit the gym on a regular basis, I have problems understanding some of the exercises in your work-out program. Do you have any pictures or illustrations to go with it, so I know exactly what exercise you’re referring to?

    Thanks

    Reply
    1. Hey KJ,
      Unfortunately at this time I do not have videos or images available. However, if you do a quick google search for any of the exercises you will find several great examples.


      Rob
      SupplementCritique.com
      Reply
  43. Hey Rob,

    I’ve been working out for a few years now and have gained a good bit of muscle going from about 185 to about 210 but i’m trying to drop a little of the mass/fat I gained with it to cut up a bit and get down to around 200…any suggestions? NItrocut?

    Reply
  44. I’m 37 I dont have high blood pressure I gained alot of weight im up to 289lbs. I want to get back to 215lbs. I have been going to the gym last month or so. I would like to have help from supplements.

    Any ideas. I am in the process of reading your book as well.

    Any advice would be much appreciated. Oh I use to work out on a regular basis up to 7 years ago when my kids were born then fell into daily life of doing nothing.

    Reply
    1. Hey Mike,
      I think the best stack for you would be a combo of Nitrocut and Phen375. Nitrocut would help with motivation for the gym, and Phen375 would work to suppress appetite and burn fat.

      Rob
      SupplementCritique.com
      Reply
  45. Hey Rob,
    I decided to write and ask you what you think is a good idea for my workout supplements… Ive seen so many different combinations and idk which is better for me or how I take them…im 29 used to play sports in hs and college and now still pretty athletic but have an 18% body fat index and definitely wanna get rid of that. I heard about Nitrocut and phen375…is that the way to go or should I use the HyperGH formula and do I take one right before my workout and one right after?

    Thanx
    Reply
    1. Hey Matt,
      To start out, definitely go with Phen375 and Nitrocut. They’ll get you started losing weight and getting motivated for your workouts quickly so you can build on your success. Take 1 Phens375 before breakfast and 1 before lunch. Take 2-4 NitroCut capsuls before your workout. The Phen375 is pretty expensive, so when you’ve lost a good amount of fat, switch over to a stack of NitroCut and HyperGH 14X. You might also want to pick up my free “get ripped ebook” to help you with workouts and meal plans. Best of luck to you Matt, and keep me updated on your progress.

      Rob
      SupplementCritique.com
      Reply
  46. Hey Rob, I have been a sportsman since I was born. Since I finished my first year of college, I decided to give myself a full summer vacation in Latin America.

    The problem is that I gained 20 lbs during the summer when I had a fit body. Any pill suggestions to lose weight and increase some height?

    Thank you, Jimmy.
    Reply
    1. Hey Jimmy,
      If it’s really just about losing some extra weight, you should go with Phen375. It’s the best OTC fat burner out there. You may also want to check out my free “get ripped” ebook for tons of food and workout suggestions.

      Rob
      SupplementCritique.com
      Reply
        1. Hey Jimmy,
          I’d start out with Phen375 if I were you. And pick up a copy of my free “get ripped” ebook. It’s got a bunch of meal plans and workouts to help you get where you want to be. If after you lose the weight, you want to pack on some muscle, let me know and I’ll help you decide which supplements would help you achieve your next goals.

          Rob
          SupplementCritique
          Reply
  47. Hey Rob,
    I need help with losing my stubborn belly fat. I’m 5’9″ and weigh 190 lbs. I typically workout 3 to 4 days a week after work.

    I recently tried incorporating more cardio in my workouts. I usually do 20 minutes on the elliptical immediately after I finish hitting the weights.

    What recommendations would you have in order for me to achieve that elusive six pack? I currently don’t take any supplements.

    I have a muscular build with a belly.
    Reply
    1. Hey Kenneth,
      First of all, if you haven’t already, you should definitely sign up for my free “get ripped” ebook. There are some targeted ab workouts in there that can help. And you’re right to bump up the cardio. As for supplements, you should go with HyperGH 14X. It’s what helped me get my abs back!

      Rob
      SupplementCritique.com
      Reply
  48. Rob,

    Thanks for such an informative website! After reading many reviews I decided to order nitrocut.

    Im 6’1″ and weight 195. I think my weight is okay I would just like to trade out my stuborn belly fat with some lean muscle overall. In addition to nitrocut should I stack teso sup, a fat burner, or a HGH supplement?

    Im only 20 years old
    So I was unsure which supplemnt might be best for me to stack with nitrocut. Thanks!

    Reply
    1. Hey Anthony,
      Glad to hear your taking a positive step forward. It sounds to me that your just looking to shed down that last little bit of weight, so I would think throwing in an HGH releaser into the mix would help get you going on that. Check out a product called HyperGH 14X, it should help you push through that barrier.

      Rob
      SupplementCritique.com
      Reply
  49. Hey Rob,
    Wht do u suggest for the beginners? I think this is too much.

    Right now i nw i m weighing 136 lbs, 5′ 7.5″. Which is underweight.

    I started workout since last 2.5 weeks. I m taking mutant mass and doing whole body workout.

    Reply
    1. Hey Alpesh,
      Yeah it sounds like to me that you need to gain weight, so the program I specifically used probably wouldn’t work well in your case. In your case, I would start using a creatine supplement like Muscle Advance Creatine, and stack it with a HGH supplement such as HyperGH 14X. You will need to gain for at least a few months before you can tone down and get ripped up.

      Rob
      SupplementCritique.com
      Reply
  50. Hey,Rob I got your email on to stack nitrocut with testofuel.How long do you recomand to cycle both of these together.Also I workout 4 days aweek for about 1hour and on top of that I do 500 pushups is that good or too much. Thanks Rob

    Reply
    1. Hey Oscar,
      I would recommend a cycle of 6 weeks on / 1 week off. Your training regimen sounds good, you may want to vary up the types of pushups your doing (close in stance, wide stance, elevate your legs, etc.)

      Rob
      SupplementCritique.com

      Reply
  51. Hey Rob,
    What protein mix do you recommend when on this diet? Also, I hate cottage cheese so what is something else I can eat besides that.
    -Brandon

    Reply
    1. Check out Gold Standard Whey Protein, it tastes great and can be found inexpensively online.
      Rob
      SupplementCritique.com

      Reply
    1. Hey Leandro,
      Because Nitrocut is stimulant free, there should be no issues combining it with Phen375. To be absolutely sure, check with your doctor.
      Rob
      SupplementCritique.com

      Reply

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