Here’s a challenge – if you had just 28 days to look your best, what would you do?

I’ll tell you what I would do…

4 weeks isn’t a long time – but there are certain tricks and strategies we can use.

Here are my 10 methods for looking as buff and ripped as possible in just 4 weeks. And if you have any more to add to my list, let me know in the comments below…





If you did this all the time, you’d overtrain and actually impede progress. But as a short-term strategy, I would train every single day over the 4 weeks.

How? I would use my free 5-day per week THT workout (or the 5-day split routine from Advanced THT Training) and simply keep repeating the cycle with no days off. So on Saturday, I would do what would normally be Monday’s workout of week 2. So the first tip is to join the NO DAYS OFF club.

If you haven’t yet downloaded my Targeted Hypertrophy Training workout for the best muscle gains of your life, grab it below! Just pop in your email and click the button. Enjoy your gains! 🙂






I’d bring my carbs down to 100 grams or less per day. Removing carbs forces the body to burn fat for its energy requirements – you go from a carb-burning machine to a fat-burning machine.

I don’t want to go into the full science on this in this post, but if you go here you can see my article about a study of studies which proves conclusively that the best way to burn fat and preserve/build muscle is with the combination of reduced carbs (but not fully keto) and weight training. Not low-fat. Not cardio. Reduced carbs and lifting. People that I’ve been coaching to get ripped here have experienced this to tremendous effect!




So I talked about reducing carbs to allow for maximum fat-burning. This does not mean that fat and protein can be unlimited. You need to be in a calorie deficit. And, since this is a short-term cut, you could drop calories lower than you normally would without having to worry about a slowing metabolism. So for for 4 weeks, I might start at 500 under. But then knock 100 more off each week.

  • Week 1: 500
  • Week 2: 600
  • Week 3: 700
  • Week 4: 800




First, apologies to anyone who hasn’t got my fat-torching, six-pack book Total Six Pack Abs 3: The Body Fat Furnace (or those who have never taken advantage of my shredding coaching). This won’t make sense to you.

For those of you who have, I would do:

  • 1 x Fat Flush Day on Week 2
  • 2 x Fat Flush Days on Week 3
  • 3 x Fat Flush Days on Week 4

NOTE: The Fat Flush is a genius little technique I created – I teach you how easily torch of almost one pound of fat in a single day! Yes…accomplishing in a day what others are taking a week to do! And you can do this up to 2-3 times a week.




Eating 4000-5000 Calories in a day (cheat meal cals + rest-of-day cals) will pretty much undo your whole week’s progress. If you’re serious about getting shredded, dirty cheat meals have to go. I “Cheat Clean” when cutting with some of the delicious recipes from Buff Baking, which allows me still to have bars, cookie dough, desserts etc. without over-shooting my cals/macros for the day. But the bottom line is, I would drop all cheat meals for the 4 weeks.




Empty calories, leads to binge eating…and slows fat-burning by 73%! Drinking during this 4-wk period is out the window!


NOTE: If you are liking these tips, you’ll love another scientifically-validated technique where subjects burned 346 Calories in just 13 minutes! And it’s something they did during their weight training – not cardio. I’ll tell you how to do it. Pop in your details below to get it free (zero spam policy).




So I won’t be dehydrated from alcohol consumption, but I’ll also get water every day. How much do you need?

Body weight (lbs) X 0.6 = Water Intake in ounces

So a 160 lb person needs 96 ounces of water daily. That’s around 12 x 8 ounce cups.

Here are 5 reasons why water aids fat loss.




So to look my biggest and leanest, I would carb-load starting 3 days out. I would do this for 2 days, then remove carbs on the final day. The day after the cut has finished I should be looking great! Want to share this post on Twitter? Click below…

If I had 28 days to be #buff and #shredded, here's what I'd do (10 things). Click here Click To Tweet




FOR WHITE FOLKS: Whatever way you want to do it – lotion, spray-tan, sun-beds etc. – a tanned body shows more definition than a pale one. It just enhances what you already have. Most bodybuilders that need that quick tan opt for Protan – you can see it here.




The vacuum is a “waist narrowing” exercise that Arnold used to use. I told y’all when and how I was doing it in this recent post.

It helps reduce waist size, from front-to-back – from belly button to spine, by contracting the Transverse Abdominis (T.V.A.). So I would do these every single day for the 4 weeks.


So that’s the 10 methods I would use over 4 weeks. While 28 days isn’t a long time, I’m confident I’d come in looking pretty good! If you have any other tips or tricks, let me know in the comments below ~ Mark McManus 🙂


P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.

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Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

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Stay Shredded

Stay shredded all year – no more long cutting cycles. If you’ve ever gotten ripped abs only to lose them a few weeks later, you need to know the secrets of staying shredded without fasting and without giving up cheat meals. I’m ripped all year – you should be too! Details here.

Shoulder Blast Workout

In Jan 2019 a bunch of 'lab rats' tested the New Shoulder Blast Workout and gained up to 2.5 inches in shoulder size in 7-10 days! There is a very specific type of training stress that works uniquely well for the shoulders. You're about to target it...hard! More details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

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The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.

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I highly recommend MyProtein for all your supplement needs.




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