Six-Pack Protocol - Getting ShreddedNEWS FEED

Posted: Dec, 5, 2013
Six-Pack Protocol - Getting Shredded

It’s that time of year again! The New Year’s Revolutionists are going to start to pollute the gyms. Hey don’t take offense, we want you to succeed! It’s just that we get sick and tired of seeing the gym get filled up with a bunch of new people and then in a month they quit! Can you guess why these people quit? It’s not because they are lazy. They are in there working hard! It is usually because they don’t see results and they think they are wasting their time. The 6 Pack Protocol will cover many avenues so that you can be successful in your weight loss goals in the New Year. But I am going to tell you right now, if you don’t want to put your time, dedication and sweat into this program you might has well stop reading right now because it isn’t going to be easy. However, if you want a program that will definitely help you with getting defined muscles and ripped abs then continue on because what I am about to tell you WORKS.

Please note that in the 6 Pack Protocol, you will not be able to lift as heavy as you normally can because you will be in a calorie deficit and doing more cardio. With this being said, continue to work your hardest but don’t get discouraged if you aren’t hitting personal records each week.

In this program, you are definitely going to be doing cardio. Try to separate cardio and weight lifting by at least 4 hours. But if you have to do your weightlifting and cardio in the same session, make sure that you do your weightlifting first and cardio after. Your cardio choices are endless; treadmills, elliptical, swimming, boxing, etc. Whatever cardio you choose to do, make sure that you are going at a pace that isn’t killing you but you are definitely breathing heavy and sweating. This type of intensity is what will burn the fat away fastest.

You should lift weights for about 40 – 60 minutes and do cardio for 30 – 40 minutes. On days that you work your legs hard (deadlifts and squats days), don’t do cardio. If your legs are sore the day after leg days, just go for a long walk.

Nutrition will be the most important factor for losing weight. Let’s face it, if you aren’t eating less than you’re burning, you won’t get any results! The reason you want to eat less than you burn is because your body will then tap into your fat stores to use that for burning energy! So let’s talk about the best diet strategies to ensure that the fat melts off you super-fast!

Calories ­– This is the key to your success. You will want to consume the appropriate amount of calories that will allow you to lose 1 – 2 lbs per week. This ensures that you are losing mostly fat and not muscle. If you are not losing at least 1 lb per week, you will have to decrease your daily calories by 250 until you do start losing a lb per week. If you are losing more than 2 lbs per week, then try increasing your calories by 250 until you get in the 1 – 2 lb range. You will have to experiment a bit but it isn’t that difficult. I usually recommend that people start within the 2000 – 2500 calorie range. It isn’t that big of a deal – just pick an amount of calories and follow the guidelines above to determine what calories are perfect for you to lose the most amount of fat without losing your muscle.

The most difficult thing about all of this is that you’re going to have to come up with a meal plan! So get on a website like and get out your calculators and start building a meal plan. But before you do that, let’s discuss how much protein, carbs, and fats you need, and which ones are best and why!

The Macronutrient Distribution For Optimal Fat Loss – One of the best macronutrient distributions for losing fat is the 50% protein, 25% carbs, 25% fat ratio. For instance, if someone was cutting on 2000 calories their breakdown would be:

Protein = 1000 cals = 250 g
Carbs = 500 cals = 125 g
Fats = 500 cals = 55.5 g

(Note: 1 g of protein = 4 cals. 1 g of carb = 4 cals. 1 g of fat = 9 cals)

Protein – Getting a lot of protein during a fat loss diet is also key. Protein has a very high thermic effect (thermic effect = increase in energy expenditure to process food) and this makes it amazing for fat loss. Also, you do not want to lose your hard earned muscle gains so it is important to keep your protein high to help preserve your muscle mass (and perhaps even add new muscle!). The best sources of protein are: eggs, egg whites, lean beef, seafood (salmon, tuna, haddock, etc.), whey protein powders, casein protein powders, turkey, and chicken.

CarbohydratesCarbohydrates will often make or break you when it comes to getting results. You want to have enough carbohydrates so that you can perform, but you also want to keep your carbs low enough so that you can burn lots of fat. The carbohydrates that you want to consume should always be complex because these carbs will help you maintain healthy insulin levels essential to fat loss and furthermore, complex carbs are more easily handled by the body so that they can go to muscles and not fat cells. It is also extremely important that you consume your carbohydrates at breakfast, pre-workout, post-workout (and if necessary, post- post-workout). These are times that nutrient uptake is greatly enhanced and / or carbs will be used for energy. Furthermore, you want to choose the best carbohydrates and these are the gluten free / wheat free sources! See, most people don’t know it but a lot of them have minor wheat and gluten allergies and this can leave them bloated and uncomfortable. I would highly suggest getting your carbs from wheat free / gluten free sources because you will notice immediately that you look and feel better. Here are the best sources for carbs: Ezekiel Bread, quinoa, wheat free / gluten free oats, sweet potatoes, yams, brown rice.

Dietary Fats– Dietary fats are extremely important for fat loss. Fats help to burn fat, build muscle and promote healthy testosterone levels. You should pay particular attention to omega-3 fatty acids – they have been shown to enhance protein synthesis, increase fat burning (especially in the abdominal area), and they also have a myriad of health benefits. The best fat sources are: all natural peanut butter, almond butter, almonds, pistachios and other nuts, avocados, extra virgin olive oil, salmon oil pills, flax seed and flax seed oil, salmon and other fatty fishes.

Fruits and Veggies– Obviously important in your diet. Limit fruit intake to 2 pieces per day. Salads are always a good choice but don’t go too heavy on the dressing so make sure to choose dressings that are low in calories. The most important thing is to always account for the calories of these healthy foods!

So now you know all the best foods for getting ripped and why you should consume them. So make sure you go onto a calorie counting website like and build yourself a precise diet. This way if you are not achieving fat loss, or if you are losing too much weight too fast, then you can change your calories and foods around!

Meals Per Day– Aim to have 6 meals per day because it will help to enhance your metabolism and it will also help to divide up your macronutrients and keep you anabolic all day. Remember, it is key to divide your carbs up into the meals where they are best absorbed by the muscles.

Example Meal Plan:

8:00 AM (Breakfast) – egg whites, Ezekiel bread, fish oil supplement

11:00 AM (Pre-workout meal) – salmon filet, wheat free oats

2:00 PM (Post-workout meal) – Whey protein, banana, sweet potato

5:00 PM – Chicken, salad, all natural peanut butter

8:00 PM – Haddock, avocados

11:00 PM – Casein protein shake, almond butter

Supplements can also help to speed up the fat loss, but of course cardio and diet are the most important. Make sure you have a good multivitamin because it contains many of the chemicals that help to regulate energy metabolism and also make sure you have a fish oil supplement because of the omega-3 fatty acids. Of course you will want to have a great fat burner. 

Water– Make sure to drink at least 2 L of water per day but preferably, 3 – 4 L. Water can help to increase energy expenditure which will of course help you with your fat loss. It also will enhance your performance and help to carry out metabolic reactions.

Spices – Use peppers because they are natural thermogenics. Also use cinnamon as it helps to increase nutrient uptake into muscles. Also, spices help to enhance taste!

Conclusion– So now you have an amazing guide for fat loss. Therefore, you have no excuses for not achieving results. It really is all in working hard during training, eating the right foods at the right times, and getting some extra help from a great fat burner. Be patient with your nutrition; it may take a couple weeks to get things figured out but once you do, your body will burn fat like crazy! The most important thing is to never give up on your goals. Believe in yourself and focus on your dream physique and you will achieve it.

Courtesy of Andrew McInroy, B. Sc. Nutrition