The One Page To Get Your Six Pack

Welcome to Become Saiyan! I’m glad to have you. If you’re anything like me, you’ve been wanting to get back in shape for a while. You probably have visited every website about getting a six pack, looked into different programs, but you’re still lost. I’m here to make the information easy. The program is going to be tough, but you’re a badass Saiyan so you’ll be able to do it.

You’re getting your six pack in 3 months. Let’s do this.

READ THIS ENTIRE PAGE.

If you don’t you as might as well leave this website. I don’t like quitters and quitting reading is unacceptable.

I’m going to be straightforward. It really doesn’t matter how much information on nutrition and fitness you know, you just need to follow my steps. I’m here to simplify things and make it so you know what you need to get your six pack.

There are three crucial pillars of getting a six pack: 1. nutrition 2. fitness + rest and 3. supplements (optional). However, without the basic information on nutrition and fitness, you will have a difficult if not impossible time getting your six pack. If you have heard six packs are made in the kitchen, you’ve heard right. But still, that’s only half of the equation.

This website is catered towards those who want to use minimal effort and get maximum results. Screw the other sites that spin you in circles.

Everyone needs to know the foundation so they build on that foundation.

IMPORTANT!

Before we get started, there are only a few people that this information does differ for:

1. If you are you between the ages of 16-19, you’re going through puberty and your hormones are crazy. Take advantage of this time! Find more information here.

2. If you are female who is pregnant, then you shouldn’t be on this website. You should consult your doctor!

3. If you have some kind of injury, you should most likely consult your doctor.

If you’re not within these three, great! Let’s get started.

IMPORTANT PILLAR #1 Nutrition:

You’re going to have to calorie count for at least two months. The reason for this is because you need to know what you’re eating and how much you need to be eating. If you’re skinny, it’s usually because you’re not eating enough and if you’re fat, it’s usually because you’re eating too much.

You’re going to need to know and four main concepts to get your six pack in 4 months.

1. Total Daily Energy Expenditure (TDEE) Calculation

2. Training Day Intake vs. Rest Day Intake

3. Intermittent Fasting (IF)

4. Refeed Days (Cheat Days)

If you don’t want to calorie count, that’s fine, but you might not get your six pack in the four months like I promised. You will lose weight, feel great, and probably even look good… you might get that six pack if you have crazy good genetics or if you’re lucky and you eat the right amount.

1. Total Daily Energy Expenditure Calculation

First, you need to know how much you need to eat. If you’re fat, you need to eat at a caloric deficit, if you’re skinny, you need to get at a caloric gain. Simple.

Go to this website, Mayoclinic (this is the most accurate calculator I could find). Input your age, height, sex, and determine your activity level. The result you get is your MAINTENANCE calculation. This is not the number you will be eating.

2. Training Day Intake vs. Rest Day Intake

Now you need to know how much of each macronutrient you need to eat.

On training days, you need to eat 40% protein, 40% carbohydrate, and 20% fats.

On rest days, you need to eat 40% protein, 20% carbohydrate, and 40% fats. — for faster results, you can eat 50% protein, 20% carbohydrate, and 30% fats.

You can find more information on macronutrients here.

If you’re fat, you’re going to be cutting (caloric deficit).

On training days, you’re going to eat -10% of the number you received from step #1. To make this calculation, take the number and multiply it by 0.9. For example, if you received 2000 calories, then you would eat at 2000 * 0.9 = 1800 calories. Going from this previous calculation at 1800 calories, on training days, remember that 720 calories are from protein (180 g), 720 calories are from carbohydrate (180 g), and 360 calories are from fats (40 g).

On rest days, you’re going to eat -30% of the number you received from step #1. Again, if you received the value of 2000 calories, you will be eating 1400 calories, which breaks down into 560 calories from protein (140 g), 280 calories from carbohydrates (70 g), and 560 calories from fats (62 g). If you chose the faster option, your break down would look like 700 calories from protein (175 g), 280 calories from carbohydrates (70 g), and 420 calories from fats (47 g).

If you’re skinny, you’re going to be bulking (caloric gain).

On training days, you’re going to eat +20% of the number you received from step #1. To make this calculation, take the number and multiply it by 1.2. For example, if you received 2000 calories, then you would eat at 2000 * 1.2 = 2400 calories. Going from this previous calculation at 2400 calories, on training days, remember that 960 calories are from protein (240 g), 960 calories are from carbohydrate (240 g), and 480 calories are from fats (53 g).

On rest days, you’re going to eat -10% of the number you received from step #1. Again, if you received the value of 2000 calories, you will be eating 1800 calories, which breaks down into 720 calories from protein (180 g), 360 calories from carbohydrates (90 g), and 720 calories from fats (80 g). If you chose the faster option, your break down would look like 900 calories from protein (225 g), 360 calories from carbohydrates (90 g), and 540 calories from fats (60 g).

Use a calorie tracking program. I personally used MyFitnessPal and set custom goals so I can set my macronutrients. There’s not a really great solution for this yet.

3. Intermittent Fasting (IF)

You’re going to integrate intermittent fasting into your eating habits. Basically, you eat all your food within an 8 hour window (12 pm to 8 pm, for example). The easiest way to do this is to skip breakfast.

As you go on, you can reduce your window to maximize fat burn and harness your insulin sensitivity. Read why I promote IF here.

I’m currently eating at a 2 hour window (1 meal a day). You don’t need to get this extreme, but you can if you would like (it’s tough to eat 2k calories in one meal).

Here’s a very thorough article about intermittent fasting by Precision Nutrition. It’s quite a long read so read it when you have time.

4. Refeed Days (Cheat Days)

Despite, what you may think, refeed days (most people call them cheat days but they’re slightly different) are very good to weight loss. They keep leptin high and promote fat burning for when you are eating at a deficit.

Once a week, you’re going to have a planned day to eat 1.5 times your number calorie intake. Try to keep your protein and carbohydrate extremely high and your fat low. But don’t worry so much on this. If you had the calculation of 2000, eat at 2000 * 1.5 = 3000 calories. For maximum results, try to get in a workout this day.

Read why you need to refeed and keep your metabolism up here.

Nutrition Tips:

IMPORTANT PILLAR #2 Fitness + Rest:

This program is perfect for noobs / newbies / newbs / chobos who have never been to the gym. In fact, this program is going to be so easy and so consistent, you’ll wonder what the hell everyone else is doing out there.

Let me preface with a couple of notes:

1. The point of my program is to get you RIPPED like a Saiyan. You won’t get Brolly big. You’ll get Goku defined. If you’re looking to get BUFF, this is the wrong program for you. We’re building you for strength, not hypertrophy. Look at this article – you’ll be in the TONE ZONE.

2. Ditch the cardio. I hate cardio. You probably hate it, too. If you love cardio, you can do it, but it may interfere or negatively impact you from getting a Saiyan body.  Your body needs sufficient rest and cardio and HIIT deprive your muscles of precious recovery time. Read more about my take on cardio here

3. Technique and proper form is of paramount importance! Before you even try to start lifting, learn the proper techniques here.

4. Gym etiquette is of equal importance. Be respectful of other people’s goals and their programs so they can respect you, too. Read about it here.

Okay, now that we got that out the way, WHAT DO WE DO?!

You’re going to lift 3 times a week from between 45 minutes to 1 hour only. YOU DON’T HAVE TO LIVE AT THE GYM to get a six pack.

You will have A days and B days. Because these are compound movements, you are working out your core and abs within the program so follow this program. You don’t need to add extra exercises.

A Day:

3×5 Squats: 3 sets of 5 squats, start from body weight. Every A day, increase your squat weight by 10 lbs. Once you get to the high numbers (over 185 lbs), it will be more difficult to add weight so push yourself to whatever you can handle. Watch this to learn about form.

3×5 Overhead Press: 3 sets of 5 overhead press, start from only the bar. Every A day, increase your weight by 5 ~ 10 lbs. Watch this to learn about form.

3×5 Leg Press: 3 sets of 5 leg press. On the first day, find the weight where you have a difficult time doing the fifth repetition. The following A day, increase by 10 lbs. Watch this to learn about form.

3×8 Chin Ups: 3 sets of 8 chin ups. Chin ups are where your palms face you. You’re working out your biceps and back. If you cannot do a chin up, start with the weight-assisted machine. Once you can do 8, decrease assistance by 5 lbs (each time). If you can do 3 sets of 8 body weight chin ups, ADD 2.5 lbs of weight with a dipping/chin up belt. Once you can do 3×8 of that weight, increase 2.5 lbs again!

3×8 Reverse Crunches: This is the only ab workout you will be doing!

 

B Day:

2×5 Deadlifts: 2 sets of 5 squats, start from bar only. Every B day, increase your deadlift weight by 15 lbs. Once you get to the high numbers (over 185 lbs), it will be more difficult to add weight so push yourself to whatever you can handle. Watch this to learn about form.

3×5 Bench Press: 3 sets of 5 bench press, start from only the bar. Every B day, increase your weight by 5 ~ 10 lbs. Watch this to learn about form.

3×8 Pull Ups: 3 sets of 8 pull ups. Pull ups are where your palms face away from you. You’re working out your triceps and back. If you cannot do a pull up, start with the weight-assisted machine. Once you can do 8, decrease assistance by 5 lbs (each time). If you can do 3 sets of 8 body weight pull ups, ADD 2.5 lbs of weight with a dipping/chin-up belt. Once you can do 3×8 of that weight, increase 2.5 lbs again!

3×8 Dips: 3 sets of 8 chin ups. If you cannot do a dip start with the weight-assisted machine. Once you can do 8, decrease assistance by 5 lbs (each time). If you can do 3 sets of 8 body weight dips, ADD 2.5 lbs of weight with a dipping/chin-up belt. Once you can do 3×8 of that weight, increase 2.5 lbs again!

3×5 Bent Over Rows: 3 sets of 5 bent over rows, start from only the bar. Every B day, increase your weight by 5 ~ 10 lbs. Watch this to learn about form.

Stagger A days with B days. If you went did A day the last time you worked out, then do B days. A typically month may look like this (blanks are rest days):

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

A

B

A

B

A

B

A

B

A

B

A

B


Your first week to the gym , you will be sore. This is because your muscles haven’t been used and they are not accustomed to being used. Delayed onset muscle soreness (DOMS) is normal and you should feel happy that you’re sore. It almost altogether goes away after about a week or two in.

SEMI-IMPORTANT PILLAR #3 Supplements:

Supplements are not required, but they greatly help with your work out. You will feel more energy and more explosiveness. They’re great for recovery, too.

  • Fish Oil, one with high EHA, DPA content (look at label) – liquid fish oil is best! — on days you don’t eat fish, take 3 g of EHA and 1.5 g DPA (this is a lot of pills — I’m taking 10 pills a day) — if you high omega-3 content fish like Salmon, skip the fish oil
  • Protein Powder (Whey, Whey Isolate, and/or Casein) – you want one of pure whey (look at the label) – whey is absorbed into the body the quickest so immediately after your workout, you’ll want to take a protein shake of whey only. You only need whey protein if it’s difficult to consume all your protein for the day. You’ll discover that on your workout days, its HARD to eat that much meat.
  • L-Carnitine – Take once a day. This is an amino acid that accelerates fat loss
  • Multi-Vitamin – If you eat a ton of vegetables, you really don’t need it, but I recommend taking it because it’s better to have adequate nutrients so your muscles can burn fat and recover muscles. Better safe than sorry! – Also, since you’re drinking so much water, this vitamin supplement can help replenish all of the washed away water soluble vitamins.
  • BCAA – Take the recommended dosage prior to your workout. This helps out with muscle recover.
  • Creatine – This is NOT a hormone. Creatine helps with ATP synthesis and ATP pumps (gives you more energy) for your workout. Take 5 g of creatine daily. 

Optional Supplements:

  • Thermogenics – These are pills that have extreme amounts of caffeine from green tea extract and yohimbine HCL. Yohimbine is a root that accelerates fat loss and when coupled with caffeine, it can be effective in quicker weight loss. Note that your body will adapt very quickly to these compounds so if you do take it, take them when you approach lower levels of body fat.

Additionally, try to keep caffeine intake limited (less than 500 mg per day) or you will notice jitteriness and a number of other side effects. Also, do NOT take thermogenics if you are taking a pre-workout that contains caffeine since you will likely be consuming high dosages of caffeine. These pre-workouts include Jack3d, Muscle Pharm Assault, etc. If you are taking thermogenics, cycle off and on every month to maximize effective dosage. Read more about caffeine here.

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