Zig Zag Your way To 6 Pack Abs in 8 Weeks or Less


Frank Sherrill

Are you still looking for your 6 pack?

Well follow this nutritional program and you’ll be able to drop 2 or more pounds per week for 6 to 8 weeks!

Next Stop Abs.

Getting ripped fast requires drastic cuts in carbs, dietary fat and of course, your calories

You’ll need to steer clear of all oils, butter or fried foods and keep your carbs under 50 grams a day!

Yes 50 grams-this is a turbocharged fat-loss plan!

Protein intake must go up when you’re cutting carbs, fats and calories. Keep your protein intake high.

Using this approach, you’ll quickly drop a lot of body fat. The downside is that your energy levels can tank, leaving you unable to train if you’re not used to a low-carb diet.

The Solution.

Breaking down the weeks into 3… 3 distinct diet phases during each of the 6 to 8 weeks of the program

Phase 1


Days: Monday, Tuesday and Wednesday

Carbs: less than 50 grams per day

Protein: 2 grams per pound of bodyweight

Cardio: 20 to 30 minutes at low level intensity every day.

During this phase the carbs are kept very low. All the carbs should be eaten after your workout to minimize protein breakdown that happens after training. If for example you weight 200 lbs you need to take in 400 grams of

protein. The cardio is done merely to coax the body into giving up more of the stored fat.

Phase 2

Days: Thursday and Friday

Carbs: 100 to 150 grams per day

Protein: 105. to 1.75 grams per pound of bodyweight

Cardio: 40 minutes interval training each day

You would think that the extreme approach taken in phase 1 would do the trick to melt the fat. Unfortunately it doesn’t work that way. Strict dieting will lead to poor muscle recovery and flat muscles.

When muscles are flat the body can appear to be fatter. That’s where this phase comes in.

The additional carbs assists in glycogen recovery and prevent the reserves from being drained.

When glycogen levels are low you will appear to be fatter and your muscle will not recover as quickly. On these days split your carbs as follows:

1. 30-40 g in morning

2. 20-35 g preworkout

3. 50-75 post workout

With the extra carbs you’ll be able to train and do cardio harder. I recommend alternating the cardio between going hard for 2 to 3 minutes and then using a much lower intensity for 2 to 3 minutes. Continue this pattern for the full 40 minutes of cardio.

This interval training will kick up your metabolism Best time for cardio in this phase is in the morning on an empty stomach.

Phase 3

Days: Saturday and Sunday

Carbs: 2 grams per pound of bodyweight

Protein: 1 gram per pound of bodyweight

Cardio: none take the time off

These are the easier days. Carbs go up and protein comes down. Will there it is following this program will have you ripped in 6 to 8 weeks.

Figure out your menu; eat clean sources of food, chicken breast, and tuna. Lean ground beef and other choices. You can figure in a protein supplement just make sure it isn’t high in carbs.

But most of all enjoy your newly found 6 pack!

Frank Sherrill, is a former U.S. Army Ranger and Martial Arts expert. After surviving a horrific weight training accident, he spent years researching and finally discovering an exercise program and home gym that was as effective as free weights but, without all the RISK. To learn more about the


Bullworker Exercise

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Zig Zag Your way To 6 Pack Abs in 8 Weeks or Less

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