SixPack Jacked Workout Program



Nutrition Overview

Nutrition Overview

*scroll down for nutrition plans for 6 meals per day, 3 meals per day and intermittent fasting plans.

The SixPack Jacked Workout Program will follow a lower carb nutrition plan.  While it is not exact science, we'll be pounding down clean foods and eating balanced at most meals.  The carbs we do consume will mainly be in the form of vegatables (aside from your Saturday cheat day).  Nutrition can have a tremendous impact on your results, so stick to the plan as closely as possible.

Intermittent Fasting Nutrition Guide

When following intermittent fasting, you should be fasting for a minimum of 16 hours and eating for 8.  If you want a longer fasting window, that is Ok, but anything less than a 16-hour fast and you are losing the benefits of intermittent fasting.

When following intermittent fasting, we don't typically eat scheduled meals.  You break your fast, eat approved foods all day long when hungry and then eat a higher carb meal right before bedtime.

Sample Intermittent Fasting Nutrition

Meal 1:  3/4lb chicken, fish or beef, 1 bag of vegetables, 1 serving fat

Meal 2:  3/4lb chicken, fish or beef, 1 bag of vegetables, 1 serving fat

8pm: 1 Banana or other simple carbohydrate, 1-2 tbsp natural peanut butter

*If you get hungry, you should snack on green vegetables and almonds or cashews.  Avoid carbs and sugar.

Cheat Day

Saturday is your cheat day.  Eat whatever you want, however, you still need to adhere to your eating window!

6-Meals Per Day Nutrition Guide

Below is a sample 3000-calorie per day nutrition plan

Breakfast

  • 3 Whole Eggs 
  • 1/2 pound meat (sausage, bacon, bison)

Snack
  • 2 scoops Protein Powder 
  • 1 serving healthy fats (whipping cream, peanut butter)

Lunch
  • Protein 6-8 ounces 
  • 2 cups vegetables
  • Fat: :Choose 1 serving of carbs from the SixPack Approved Foods List

Snack

  • 2 scoops Protein Powder 
  • 1 serving healthy fats (whipping cream, peanut butter)

Dinner
  • Protein 6-8 ounces 
  • 2 cups vegetables
  • Fat: :Choose 1 serving of fats from the SixPack Approved Foods List

Snack
  • 2 scoops Protein Powder 
  • 1 serving healthy fats (whipping cream, peanut butter)

3-Meals Per Day Nutrition Guide

Sample Daily Food Intake

Breakfast: 7:00 AM
•    2 Scoops Protein Powder
•    3 Eggs (or 1.5 Serving Mean/Protein) cooked in 1 tbsp coconut oil
•    1/2c Oatmeal + 1 Tbsp Coconut Oil
•    1/2c Fruit (on oatmeal)

Lunch: 1:00 PM
•    1 Serving Meat/Protein
•    1 Serving Carbohydrate
•    2 Serving Fat
•    1 Scoop Protein Powder

Dinner: 7:00 PM
•    1-2 Serving Meat/Protein
•    1 Serving Carbohydrate
•    2 Serving Fat
•    2 Servings Vegetables

Bedtime: 10:00 PM
•    2 Scoops Protein
•    1 Tbsp Natural Peanut Butter
-or-
•    1 Banana
•    1 Tbsp Peanut Butter

Printable Nutrition Logs


Download Selected Nutrition Log

Program Overview
The Sixpack Jacked workout program combines powerlifting and bodybuilding to get you sculpted and looking your best.