How Ripped Can I Get My Brother In 100 Days?

Summary by Krater

Two fitness creators document a 122-day fat-loss and muscle-building transformation challenge where Brad goes from 36% to 26.6% body fat, tracking metrics like DEXA scans, bloodwork, strength, and psychology.

From the video

Answers: What happens to body fat, muscle mass, strength, and hormones during a 4-month cutting challenge?

• body fat percentage tracking
• caloric deficit diet
• low-volume high-intensity training
• DEXA scan measurements
• testosterone and cortisol levels during cutting
• diet breaks in fat loss

Exercises

• barbell bench press · barbell
• leg extension · machine
• smith machine bench press · smith machine
• lat pulldown · machine
• pull-up · pull-up bar
• dumbbell lateral raise · dumbbells
• chest fly · machine
• treadmill run · treadmill
• leg press · machine
• barbell deadlift · barbell
• dumbbell bicep curl · dumbbells

What it concludes

• Brad built 10 pounds of lean mass over 365 days of bulking.
• A lower-volume training program combined with high intensity is a smart approach during a cutting phase.
• Fewer, larger meals can be more satiating when calories are low.
• Brad lost approximately 6 pounds of pure fat mass and gained 2.2 pounds of lean mass in the first 33 days.
• Testosterone levels dropped by 21% as body fat decreased below its comfortable range.
• Brad's lifestyle changes successfully reversed his pre-diabetes status over 122 days.