The 6 Pack Chef: Easy to Cook, Delicious Recipes to Get Shredded and Reveal Your Abs
Read The 6 Pack Chef: Easy to Cook, Delicious Recipes to Get Shredded and Reveal Your Abs Online
Authors: Peter Paulson
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Hey,
Thanks for buying “The 6 Pack Chef” I know you’re going to love this book, and more importantly your new chiselled abs.
I wrote this book because there is so much nonsense in the fitness industry (especially concerning 6 packs) that trying to distinguish what works and what doesn’t is hellish. This book is the solution to that pain.
The 6 Pack Chef is a collection of the best 6 packs rules and recipes that I have provided for my clients over my time as a personal trainer. The results my clients have seen are staggering and I’ve only had 1 client who didn’t reach his body fat % goals. He was a 21 year old college kid who wasn’t willing to give up us his 3 – 4 nights of partying a week.
Before you dive into this book there are a few points I want to touch upon to get you primed and ready.
- You will need to exercise, it simply isn’t possible to be lean (combination of muscle and low body fat) without exercise. You do NOT need to be a member of a gym, but I do highly recommend it.
- A shredded midsection appears when you get to 9-12% body fat. Following this book will get you there. However if you want to drop to a “competition” level of body fat, usually around 4-7% then you will need to follow more advance techniques. Some techniques could be Intermittent Fasting, counting your macros, water weight manipulation, among many others
- As you go through the recipes you will notice ingredients popping up again and again. There are reasons these commons ingredient have been chosen and the reasons are to aid you in your goals.
- You will notice that I do not suggest the common 5-6 small meals per day. Instead I recommend 3 meals per day split into the usual Breakfast, Lunch and Dinner. Why do I recommend this? Well, I say it for a few reasons firstly being that 5-6 small meals per day does NOT promote more fat loss – this is a myth.
It is simply “bro-science” but thankfully some real scientists in both France and Canada decided to test the 5-6 meals a day theory and guess what they found? Yup, they found that there is “no evidence of improved weight loss” by eating frequent small meals. They even went further into the research and found that there was no difference between grazing and gorging.
The biggest benefit you get from the results of this research is that you are no longer having to constantly take time out of your busy schedule to eat. Just eat at the usual times: breakfast, lunch and dinner.
- In relation to point 4, the one thing you must do is ensure you eat within 45 minutes after a workout. Always eat a post workout meal and ensure it has a mixture of protein, carbohydrates and fat. Breakfast is not the most important meal of the day… post gym meal is the most important.
- Counting calories isn’t necessary. I will say that again… Counting your calories is not needed in order to get lean, all you need to do is ensure you are eating less than you are expending. Remember, your resting metabolic rate of caloric burn will be around the 2000 – 2400 - that is the calories you will burn if you were to do nothing but lie in bed all day. So by exercising regularly you will be burning more. What this means is that you don’t need to be focused on the number of calories you eat…
Instead focus on the QUALITY of calories you eat. Ensure you eat whole, natural foods and strictly limit (or eliminate) sugars, additives etc. this will be much more effective, easier to stick to and give you accelerated results. Every recipe and portion size in the book is in line with this logic, so just follow the recipes and make your own adjustments with the side dishes if needed (your body will tell you what it needs).
So, dive into the book now and explore the delicious recipes I’ve put together for you. Every recipe is simple to cook and delivers the combination of nutrients that your body needs to strip away fat and reveal your 6 pack.
Read the 9 Rules for Getting Shredded before you start cooking as it will shine more light on some of the dietary choices you are going to be making.
Happy cooking.
Peter
P.S. Don’t forget to grab the two bonus gifts that you get with this book for free. In particular you want to make sure you grab your copy of the “Carve Your 6 Pack” ab routine – it will shortcut your path to a shredded stomach.
Click here to get it now.
This section will explore the various rules you have to follow in order to shred off fat and reveal your 6 pack. These rules are simple to follow and you will most likely have come across some of them before.
Read them carefully and follow them religiously.
The first few rules are all set around the famous (and very true) saying of “Abs are made in the kitchen, not the gym.”
The key to getting truly shredded is through the correct approach to diet. So without further ado, here are the rules for getting shredded.
1 – You Have to Eat.
If you want to be lean and have a shredded 6 pack you have to eat. Starving yourself will just result in a loss of muscle, a screwed up metabolism and a malnourished appearance. By eating you will be providing your body will everything it needs to burn fat, keep your metabolism working, feed your muscles and ultimately get shredded – but remember you need to eat the right foods, which brings us to rule 2.
2 – Eat the Right Foods
Unless you are a freak of nature or on steroids you won’t be able to get shredded by eating whatever you like. You need to base your diet around whole foods and avoiding manufactured/processed foods. (Check out your free gift for a shopping list of foods)
Whole foods can be considered anything that isn’t packed full of additives and came out of a factory. Sure the packet of cooked chicken at the grocery store might boast 30g of protein but look closer at the nutritional info and you will see a long list of additives – these will prevent you ever getting truly lean.
Conversely, eating natural whole foods (nuts, grass-fed beef, organic chicken, eggs, beans, legumes etc.) will give your body the nutrients it requires to burn the stubborn fat hiding your abs.
Going 100% natural can be very difficult and is not essential, instead you should aim for 80% whole-foods. This means you can still eat (in small doses) things like hot sauces, certain breads etc. This 80/20 split will help you stick to your diet, not go crazy, prevent cravings and save you money.
3 – Every Meal Must Have a Protein Source
Being shredded is not just about losing body fat, you also need to have a substantial amount of muscle. Lean muscle burns fat, the more muscle you have the more fat you burn and the building block of muscle is protein.
When you are on the quest to reveal your abs you will be in a calorie deficit (expending more calories than you take in) and when in a deficit protein will carry out the following functions:
- Keep you feeling fuller longer as protein aids satiety and prevents hunger
- Prevent muscle breakdown from calorie reduction
Ensuring you have protein with every meal combined with a weight lifting routine (rule 6) will carve out a 6 pack very quickly.
4 – Eat Greens & Keep Fibre High
The fibre you get from green vegetables and carbs such as legumes have some excellent health benefits which make them essential for getting shredded. Eating more fibre has been proven to help you control weight fluctuations, lose weight quicker, promote a healthier heart and increase your levels of satiety after a meal. Aim to eat some greens and fibre in every meal. As you go through the recipes in this book you will notice how many of them call for these ingredients.
5- Don’t Be Afraid of Fat
It seems counter intuitive but eating fat helps you lose fat. Your body requires fat to function, it’s a crucial building block, and ensuring you consume dietary fat will help you reach your goals faster. The main foods you want to derive your fats from are things like extra-virgin olive oil, steak, beef, chicken thighs and avocado.
If you limit your fat intake too steeply then your body will go into “survival mode” and not let go of its existing fat stores as it is concerned no more is coming. Avoid this by accepting healthy dietary fats as an essential part of your diet.
6 - Lift Weights
If you want to reveal your abs you need to lift weights. As mentioned in the previous rule muscle burns fat but there are other reasons you need to lift if you want to reveal your 6 pack:
- Lifting weights is highly metabolic and torches fat
- Increases testosterone – higher T levels are directly linked to an increase in fat burning
- To build muscle, strength the core and increase the size of abdominal muscles
Create a workout focused around heavy weights and compound movements such as squats, deadlifts and the bench press. Ensure you give your muscles ample time to recover and don’t over train.
And, remember to train your abs properly. If you want a simple workout you can do anywhere,
just click here to download the Carve Your Abs 6 pack routine.
7- Do Strategic High Intensity Cardio 1-2x Per Week
In order to get to sub 10% body fat you will need to do some form of cardiovascular activity in addition to your weight lifting routine.
The most effective cardio you can do is referred to as High Intensity Interval Training (HIIT). This style of training requires you to do very intense short bursts of exercise followed by a short rest period, repeated several times. A Common HIIT protocol would consist of sprinting at 80% of your max speed for 30 seconds followed by 30 seconds of rest before repeating 6-8 times.
The benefits of HIIT over steady state cardio are listed below:
- You will burn more fat and continue burning fat for up to 24 hours after the routine
- It targets fat, not muscle
- Stimulates testosterone and HGH production in a massive way
- Increase in lung capacity and strength
- It’s over in around 10 minutes
HIIT is very difficult but the rewards are worth it. You can use any form of cardio machine to do it and if you Google HIIT routines or Tabata Training you will find excellent routines to follow. Stick to it and you will see incredible results, and always remember it may be difficult – but it’s over quickly.
8 – Train Fasted (if possible)
If your schedule allows for it train early in the morning in a fasted state. Fasted state training has a plethora of benefits which will allow you to carve out your abs at an accelerated pace. The benefits of training early in the morning are shown below:
- Your testosterone levels are at their highest in the morning
- You prime your body to burn fat for the remainder of the day
- Any food you eat after working out will go straight to your muscles and not have the opportunity to turn to fat
The benefits of training fasted will now be listed:
- Increase in production of HGH (human growth hormone)
- Your body targets fat cells for energy as no food is available for fuel
- You will NOT have an insulin spike
The first few times you train fasted will feel unusual but by the 3
rd
or 4
th
session you will notice an increase in energy levels and performance in the gym. I recommended a large black coffee or double espresso (no sugar, cream etc.) before the gym to help with your energy levels.
Ensure you eat as soon as possible after your workout.
9 – Refuel Every 7-10 Days
In order to strip away body fat and reveal your abs it is essential that you are in a caloric deficit the majority of the time. However it is also crucial that you ‘refuel’ every so often. A refuel day consists of greatly spiking your caloric intake in order to achieve the following:
- Reset your leptin levels
- Boosts your metabolism
- Replenish your glycogen stores
- Stop you losing your mind when cutting
A refuel day is very important to anyone wanting to reveal their abs, but several things should be noted about the day. Do not confuse it with a ‘cheat day’ you will still be eating the same healthy foods, just in greater amounts. Do not eat for the sake of eating, just eat more each meal. If you need to eat something sweet for the sake of your sanity, be very careful with the portion control.
Plan your refuel days ahead of time, decide what you are going to eat ahead of time and make sure you enjoy the feeling of the increase protein, carbs and fats pulsing through your body.