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Six Pack 101: How to Get Six Pack Abs and Transcend The Obsession...Part 2

Six Pack 101: How to Get Six Pack Abs and Transcend The Obsession…Part 2

Written by
August 11, 2015
Updated February 6, 2019
Category: Nutrition

Okay, ONNIT Nation. You asked for Part 2 and I am here to deliver. In my first article, I touched upon some basic principles pertaining to fat loss, getting a six pack and the fact that though having a six pack is pretty damn cool, it’s just a checkpoint on your fitness journey. It’s not going to solve any real problems in your life and it’s not going to fill any emotional voids you may have.

Nonetheless, I am going to tell you exactly how to get that six pack because the tactics that get you the abs are also the same tactics that contribute to overall optimal health.

So here is what I am going to do for you. I am going to straight-up tell you what to eat, when to eat and how much to eat.

In addition, I will be telling you exactly how to workout and how long to workout for if your goal is optimal fat loss.

Disclaimer: I believe that the absolute best results come from a customized program that has been tweaked for what your body responds best to, but the knowledge I am about to drop on you will be sufficient in getting you started. Heck, for most people it’s all they need to achieve their six pack. I just like to under promise and over deliver.

Step 1: Eat At a Calorie Deficit

Step 1: Eat At a Calorie Deficit

You can find out how many calories you should be eating per day by going to the IIFYM calculator and plugging in your gender, age, height, weight, toggle total body weight formula, how active you are daily, how many times you plan to work out a week (if you follow my program, then put 6 and about 60 minutes of exercise) and finally select your level of difficulty as “intense”.

Like I pointed out in the last article, you cannot guess at this stuff when you are first getting started. Track everything in MyFitnessPal (the app or the website) or another calorie tracking tool and be sure to hit the calorie count that IIFYM told you to eat. But first, finish calculating your numbers in step 2 below.

Note: Once you get your much sought after abs, you no longer need to eat at a deficit. Recalculate your calories to maintain your six pack.

Step 2: Eat the Right Macronutrient Breakdown

When you are plugging your numbers into the IIFYM calculator, toggle aggressive fat loss, 1.0 grams of protein per pound of body weight and .40 grams of fat per pound of body weight. Click “Calculate” to get your calorie count and macronutrient breakdown.

Step 3: Eat the Right Foods

In my previous article, I told you briefly what type of foods you should be eating: lean protein, good fats, complex carbohydrates and tons of vegetables. Plus, drink half your body weight in ounces of water daily. Below is an actual food list you can use the next time you go to the grocery store. Eat these foods and you can’t fail.

Complex Carbs

Complex Carbs

Yams/Sweet Potatoes
Black Beans
Brown Rice
Brown Rice Wraps
Garbanzo Beans
Split Peas
Unlimited Vegetables

Good Fats

Good FatsAvocados
Olive Oil
Coconut Oil
Fish Oil
Flax Seeds
Natural Nut Butters
ex: Onnit Nut Butters
Pine Nuts
Sunflower Seeds
Chia Seeds
Hemp Seeds
Vegan Cheese
Pumpkin Seeds
Brazil Nuts



Hemp Protein
Grass Fed Whey
Eggs (cage free)
Chicken (free range)
Beef (grass fed)
*High protein beans/nuts
Shelled Seafood



You can add your own as well, this is just to get you started.

Swiss Chard
Water Chestnuts
Misc. Fresh Herbs
Brussel SProuts
Bok Choy
Bell Peppers (all kinds)
Bean Sprouts
Cabbage (all kinds)
Green Beans

Need help putting this into healthy recipes? You have two options. One: go to – they do it for you over there. Two: go to my website,, and grab my free two bowl meal system that puts all these foods into delicious bowl recipes.

So.. when do you eat? I will tell you what I tell everyone. Eat in a manner that is sustainable for your lifestyle. Personally I do intermittent fasting and eat between the hours of 12pm and 8pm each day. This makes it a lot easier to stay in a calorie deficit and I don’t have to stress about cooking all the time.

When I onboard clients I let them decide if they are interested in experimenting with this and if they are I explain that the first 2-3 weeks can be a little difficult. After that your body gets used to being fasted and it’s just a normal part of your routine.

Long story short. Follow the previous steps and either eat when you want or simplify your life and eat between the hours of 12pm and 8pm. If you are interested in learning more about how and why this works so well for facilitating fat loss – give Intermittent Fasting Martin Berkhan a quick google search and click on anything he’s written to learn more.

Step 4: Get Your Workouts On Point

Step 4: Get Your Workouts On Point.

As I mentioned in the last article, I believe in combining strength training and HIIT (high intensity training) to create the ultimate fat burning regimen.

Again, I want to make it impossible for you to fail, so grab my Zen Dude (for dudes) or Zen Dudette (for women) workout PDFs. Below is an example workout previewing what one of the workout days may look like.

Phase 1: Warm Up

It doesn’t really matter what bodyweight exercise you do here – the point is to get your blood flowing a little bit. Here are 3 examples.

Jumping Jacks 30 reps
High Knees 20 reps
Air squats 10 reps
30 second break

Repeat 3 times

Phase 2: Crush Your Workout

Monday Time commitment: approx: 35-40 minutes

Squats – 10 reps with just the bar
Rest 60 seconds
Calf raise – 10 reps with both heels hanging off a ledge
Rest 60 seconds
Squats – 8-12 reps with a weight you can do without straining
Rest 60 seconds
Calf raise – 8-12 reps on each foot hanging off a ledge
Rest 60 seconds
Squats – 8-12 reps with a weight that makes you strain for your final rep
Rest 90 seconds
Calf raise – 8-12 weighted calf raises or push that makes you strain for a your final rep
Rest 90 seconds
Squats – 8-10 reps with a weight that makes you strain for the final couple reps
Rest 90 seconds
Calf raise – 8-12 weighted calf raises or push that makes you strain for a your final couple reps
Rest 120 seconds
Squats – 8 reps with a weight that makes you strain for your final few reps (you may want to get a spot for this set)
Rest 120 seconds
Calf raise – 8 weighted calf raises or push that makes you strain for a your final few reps
Rest 90 seconds
Leg curl – 8-12 reps with a weight that makes you strain for your final rep
Rest 60 seconds
Mountain climbers as fast as you can for 30 seconds straight
Rest for 60 seconds
Leg curl – 8-12 reps with a weight that makes you strain for your final rep
Rest for 60 seconds
Air squats as fast as you can for 30 seconds straight
Rest for 60 seconds
Leg Curl – 8-12 reps with a weight that makes you strain for your final rep
Rest for 60 seconds
Plank for 60 seconds or until you fall down 😉

If you want badass results all you have to do is be…consistent!

Again, if you are confused on anything I posted here you can always post your questions below.

I got your back like chiroprac.

Think you are going to need some emotional support on your journey? Listen in to my ONNIT sponsored Jump Rope Dudes Podcast.

I’m going to tell you the most simple and exact way you can replicate my results and get a six pack and how you can transcend your six pack obsession and get back to living your life.

Brandon is the co-founder of Jump Rope Dudes. A jump rope fitness company focused on helping people get sexy and live happy lives without the use of a gym. For more free tutorials and workouts you can follow Brandon on YouTube by searching Jump Rope Dudes or head over to
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