Supplements Buyers Guide > Boditronics Fat Loss Diet
The question I get asked probably more than any especially around spring time is "How can I get a six pack in time for my holiday?" Well as long as you don’t expect to achieve the washboard stomach look in 4 weeks then it is eminently possible for us all
Boditronics Fat Loss Diet
"I want a Six Pack?"
The question I get asked probably more than any especially around spring time is "How can I get a six pack in time for my holiday?" Well as long as you don’t expect to achieve the washboard stomach look in 4 weeks then it is eminently possible for us all to get the elusive ripped look with a little effort and dedication. The first thing to remember is that abs are made in the kitchen as much as in the gym so a good diet is as important as a good exercise routine if you are to attain your goals. I for one was completely confused and overwhelmed by the contradictory information floating around when I was trying to lose fat so I have tried to make it as easy for you as possible. Below is the routine and Diet I used to cut up before my wedding so I know It works. How long it will take you depends entirely on your starting point and dedication email me for more individual info. The Diet is based on a 185lb (circa 13 stone) man so please adjust the quantities to suit you and if you have any questions please feel free to email advice@boditronics.co.uk Yours, Simon Phillips
Managing Director
Six pack Training program
| Upper Body | DAY 1 | DAY 4 |
| Wide Pull-Ups or Lateral Pull Downs | 3 x 6-10 reps | 3 x 8-12 reps |
| Incline Barbell or Dumbbell Press | 3 x 6-10 reps | 3 x 8-12 reps |
| Bent Over Row | 3 x 6-10 reps | 3 x 8-12 reps |
| Standing Shoulder Press | 3 x 6-10 reps | 3 x 8-12 reps |
| Seated Row | 3 x 6-10 reps | 3 x 8-12 reps |
| - Superset With Cable Cross over | ||
| Incline Bicep Curl | 3 x 6-10 reps | 3 x 8-12 reps |
| - Superset With Skull Crushers | 3 x 6-10 reps | 3 x 8-12 reps |
| Hanging Leg Raise | 3x 15-20 reps | 3 x 15-20 reps |
| Superset With Crunches | ||
| Lower Body | DAY 2 | DAY 5 |
| Barbell Back Squats | 4 x 6-10 reps | 4 x 8-12 reps |
| Romanian Dead Lift | 3 x 6-10 reps | 3 x 8-12 reps |
| Dumbbell Lunges | 3 x 6-10 reps | 3 x 8-12 reps |
| Seated Hamstring Curls | 3 x 6-10 reps | 3 x 8-12 reps |
| Superset With Leg Extensions | ||
| Standing Calf Raises | 3 x 6-10 reps | 3 x 8-12 reps |
| Swiss Ball Crunches | 3x 15-20 reps | 3 x 15-20 reps |
| Cable Wood Chop | 3x 15-20 reps | 3 x 15-20 reps |
Cardio
Perform Cardio 4 times a week preferably after your weight training on days 1 and 4 do 30-40 mins steady state cardio at between 70-80% of maximum heart rate. On days 2 and 5 perform 20-30 mins interval training, jog for 1 min then sprint for 1 min and repeat at least 10 times. Combine with the sample lose fat diet plan for optimum results.
Sample Six packer diet plan
- Awake
1 scoop Express Whey mixed with 300ml skimmed milk, Ice, flax oil and one small banana
1 dose Lypodryl - Breakfast
50g Oats mixed with water, 20g Raisins and a sprinkle if cinnamon, 1 whole Omega 3 egg and 6 whites scrambled, 500ml Ice Water - Mid morning snack
Ssmall handful of Almonds, 300g natural fat free yoghurt - Lunch
150 g Turkey or chicken breast 50g Wholegrain Rice, chopped veg - Mid afternoon
1 scoop Express Whey with 300 ml Skimmed milk - Piece of fruit
1 dose Lypodryl
-------------------------Train-------------------------
- PWO
1 Scoop Express Whey mixed with 300 ml water - Dinner
150g fillet steak, small baked potato and bowl of steamed veg - Before bed
150g Cottage cheese or quark Dessert spoon of flax oil - Drink at least 4 litres of water (preferably Ice water) per day
NB this is just a sample diet plan please feel free to substitute similar foods with a similar nutritional profile to maintain a balanced and interesting diet