TEAM BPI

Steven Cao
National Physique
Competitor

S
FEATURE
Courtney King
Ms. Olympia Bikini

Whitney Reid
BPI Sports
National Sales Director

Jose Raymond
8-time Olympian and
Arnold Classic Champion

Helping people achieve their fitness

goals is a true passion of mine. I do
it for selfish reasons though. Theres
nothing more satisfying than witnessing
someone change their physique, boost
their confidence and create a platform
for future success. Thats why I love
fitness - it can be so life-changing! This
is the foundation upon which BPI Sports
was built. We arent just a Sports
Nutrition Company - We are Health &
Fitness Enthusiasts that are passionate
about helping you reach your goals.
When it comes to helping people
make this transformation, theres a few
things things that Ive learned through
the years. I recognize that sometimes
just getting started can be the most
difficult part. It can be confusing when
theres so much information out there,
both online, in social media and in the
magazines, all saying something different. Thats why we created 6-PACK
UNIVERSITY. To give you the answers
and results youve been looking for, all in
a one-stop guide!
So what is 6-PACK UNIVERSITY?

*Steven C., Jose R., and Courtney K. are members of Team BPI and have received complimentary BPI products in exchange for their testimonial.

This is a complete A-Z program, on

how to build lean muscle, shed fat and

get those chiseled 6-pack abs that you

desire. For this project I collaborated
with some of the best athletes I know
- some of the best in the world: Ms.
Bikini Olympia, Courtney King, 8-time
Olympian and Arnold Classic Champion,
Jose Raymond, up-and-coming
National Physique Competitor, Steven
Cao, and BPIs very own Whitney Reid,
who has been featured on more fitness
magazine covers than anyone on this
list. Together we all sat down and
shared our own tips and tricks on how
to build lean muscle and get shredded...
and what came out of it was 6-PACK
UNIVERSITY! Inside the pages of this
book are all the best secrets from each
of these great athletes, shared here
with you, on how to build your best
physique.
I hope you enjoy
what we put together,
and I wish you all the
best on your fitness
goals!

4
6
10
12
14
16
22

W
N OVERVIE

NUTRITIO

CLIN
CARB-CY

TING
CULMAASS
CALBO
&
DY

LEAN
BODY FAT
UT YOUR
LAYING O

AN
MEAL PL

TRAININAGM
PROGR
OVERVIEW

IN
FATIOMELT
CARD

CULPTING
AB S
OUTS
WORK

R
ENTING FO

SUPPLEM

ING CE
BOOSTR
AN
PERFO M

OVERVIEW

NUTRITION
4 / SIX PACK UNIVERSITY

ets face it, having lean sculpted

abdominals is the ultimate standard
by which a physique is measured, and
therefore the ultimate goal when
dieting. Thats why we created
6-PACK UNIVERSITY. This is a com-

plete program, including training, nutrition

and supplementation, designed to help you
get you those chiseled 6-pack abs you desire. This program is built on 4 proven pillars
for success, each of which are laid out in four
easy to follow steps.

STEP 1

Determine your Lean Body Mass &

Customize Your Nutrition Plan, With The
Included Body Fat Caliper.

STEP 2

Shed The Pounds With Our

Fat Melting Cardio Program!

STEP 3

Sculpt That 6-Pack With The

Included Abdominal Workout Plan.

STEP 4

Step By Step Nutrition & Supplement

Program To Maximize Lean Body Definition.
PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and
nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained
as a result of following the advice or suggestions contained within the content of this manual.

BURN FAT FAST AND

PRESERVE LEAN MUSCLE
WITH CARB CYCLING

They say that abs arent built in the gym, but

instead in the kitchen.
This isnt completely
accurate but there is
definitely some truth to
it. Youre going to build
your abdominal muscles
in the gym, but in order
to peel away the layer of
fat that is hiding them,
youre going to need to
make sure you follow
a proper weight loss
strategy.
When it comes to nutrition, one thing that our
panel of fitness experts
all agree on, when trying
to melt away unwanted
body fat, is that you
must follow some sort of
low-carb strategy. The

downside of following a
traditional low-carb diet,
for an extended period of
time, is trying to maintain, or preserve lean
muscle mass. As you
take away a source of
fuel for your body (carbohydrates) your body is
going to search for an alternate source of energy.
In an ideal world, your
body would only burn fat
as source of fuel, which
is the ultimate goal, but
unfortunately your body
also has a tendency to
also break down muscle
in the process. This is
why our Panel of Experts
all personally follow (for
their own goals) and recommend a Carb-Cycling
approach.

The idea behind a

carb-cycling plan is
to alternate back and
forth between low-carb
days and moderate carb
days. This way you can
burn fat quickly, but at
the same time preserve
lean muscle mass. The
Carb-Cycling Program,
included in 6-PACK
UNIVERSITY follows a
5/2 split, which means
that you do three days
of low-carbs, followed
by two days of moderate
carbs. After the end of
the five days you repeat
the cycle again, for a
total of eighteen times
during the entire 90day program (90 days
divided by 5 days = 18
cycles).

When following a nutrition plan, it is important

to know your caloric and
macronutrient goals. This
means calculating and
tracking your carbohydrates, proteins and fats.
Weve made this intimidating task simple and easy
to follow with our macro
calculator thats included
in STEP 1 of this plan.

SIX PACK UNIVERSITY / 5

NUTRITION
6 / SIX PACK UNIVERSITY

In order to coax your body into burning fat,

you have to make sure you are getting the
right amount of calories and macronutrients
specific for your body. This requires doing
some simple calculations based on your
body fat percentage and lean muscle mass.
To make this process easy, weve included body
fat calipers and instructions on how to measure
your body fat. You will also want to repeat
this process weekly to measure your progress.
Remember that the scale doesnt tell the whole

Place the calipers about 1 cm

to the side of your fingers.
Press on the serrated thumb
pad next to the word press
until the two arrows line up.

The hashes are in

increments of two.
That means one
mark lower than 50
is 48.

story. For example, you can step on the scale without losing weight, but still have lost fat (by gaining
lean muscle). Remember that muscle weighs more
than fat, so it only take a small gain in lean muscle
to offset any weight lost in fat. This is why
its important to measure your body fat
percentage as part of your progress
tracking. Its also important to redo
your calculations at least once every 30
days, to make any necessary caloric/macronutrient adjustments.

THREE SITE SKIN

FOLD TEST

The 3-site skin-fold test is the

simplest method, for calculating
body fat percentage, in order to
provide consistent tracking towards
your goals.
To perform your measurements
with the included fat calipers you
will want to use a pinch and pull
technique. Here you want to try
to separate the fat tissue from the
surrounding tissue with a pinch and
then pull away to measure. Measure
this area and then record it. Repeat
each location 3 times and take the
average. After performing this at all
three locations, plug the numbers
into the Body Fat % Calculator to
find your body fat percentage.

CALCULATOR
Testing Sites For Men:

Chest Use a diagonal pinch that is halfway

between your right nipple and the crease of your
armpit.
Abdominal Use a vertical pinch about one inch
right of your navel. If you cant get a vertical pinch,
a horizontal one will work. Just make sure to keep
this consistent each time you measure.
Thigh Use a vertical pinch at the midpoint between your hip and knee.

Weigh Your Self On A Scale:

Take Fat Caliper Measurements

*Taking your own body fat calculations provide an

estimate of your body fat, for tracking purposes
only. For more accurate analysis, please consult
a qualified professional. Body fat calculations
performed with the 3-site skin fold test can still
provide you with enough information to track your
progress. The most important part is that you
consistently track the results to measure your
progress.

Site 1:
Site 2:
Site 3:

Testing Sites for Women:

Triceps Use a vertical pinch at the midpoint

between the side of your shoulder and the point of
your elbow. Youll need someone to assist you for
this spot.
Hips or Iliac Crest Use a diagonal pinch just
above the hip bone.
Thigh Use a vertical pinch at the midpoint between your hip and knee.

LBS

Head over to www.bpisports.com/calculators

to input measurements and calculate your
body fat percent.

Calculate Fat Mass:

X
BODY WEIGHT (LBS)

=
BODY FAT (%)

BODY FAT (LBS)

Calculate Your Lean Body Mass:

BODY WEIGHT (LBS)

(FROM STEP 1)

=
BODY FAT (LBS)
(FROM STEP 4)

LEAN BODY MASS (LBM)

* You will use your LBM in the next pages to calculate macros.

MACRO CALCULATOR

NUTRITION
8 / SIX PACK UNIVERSITY

As we mentioned in
previous pages, we have
created a carb-cycling
strategy to help you burn
fat and reveal those abs
youve always wanted. The
key to success with any
endeavor is consistency,
and its no different with a
nutrition plan. In order to
achieve success with this
carb-cycling diet, you need
to consistently track all
three macronutrients: fats,
proteins and carbohydrates.

out, cardio, etc), but still

resulting in a slight overall
calorie deficit for the day.
This calculation is done by
first multiplying your lean
body mass (LBM) by 1.5
grams of carbohydrates,
then again multiplied by
1.5 grams for proteins, and
finally the same is done
for fats at 0.5 grams (see
calculator to the right).
The total calories for all 3
added up should be 16.5
calories per pound of lean
body mass.

This foundation of this

plan is based on consuming enough calories on
your Moderate-Carb Day
to satisfy your BMR (Basal
Metabolic Rate) in addition
to the calories you will
need for activities (working

Now using our Moderate-Carb day as a foundation, we can calculate our

macros and calories for our
Low-Carb days. During the
Low-Carb days you will be
deeper in a calorie-deficit.
This is going to help speed

up the fat burning process.

On low carb days, you will
keep your proteins and fats
the same as your moderate-carb days, and you will
simply be eliminating all
starchy carbohydrates. You
will still include some of the
fibrous carbohydrates, such
as green beans and broccoli. Now its important to
note that proteins and fats
become a larger percent
of your overall calorie
intake, on these days, not
because we are consuming
more, but because we are
losing the calories from
the starchy carbohydrates.
This is why its important to
keep proteins and healthy
fats high so that you
preserve lean muscle while
being in a caloric deficit.

CARBS FOR
A MODERATE
CARB DAY:

PROTEINS

1.5g x

lbs

CARBOHYDRATES

LEAN BODY MASS *

1.5g x
0.5g x
FATS

GROCERY LIST:
Proteins

Eggs/Egg Whites
99% Fat Free Ground Turkey
Chicken Breast
96% Ground Beef
London Broil
Top Sirloin
Tuna
Salmon
Low-Fat Cottage Cheese
Greek Yogurt
Tilapia

DAILY AMOUNT

LEAN BODY MASS *

PROTEINS

FATS

lbs

lbs
LEAN BODY MASS *

EX

BUILDING YOUR
CARB CYCLING PLAN

DAILY AMOUNT

T IP
RT
E
P
Steven Cao:
Find your body maintenance
in calories, and according
to your set goals adjust the
macros accordingly and make
necessary changes weekly
if needed. Its important to
track your macros to stay
consistent.

=
DAILY AMOUNT

* Use LBM from Body Fat Calculations

Healthy Fats

Nut Butters
Nuts (almonds, walnuts, peanuts, etc)
Olive Oil
Coconut Oil
Avocados

Carbohydrates
Oatmeal
Fruits
Vegetables
Sweet Potatoes

White Potatoes
Cream of Wheat
Pasta
Bread

SIX PACK UNIVERSITY / 9

MODERATE CARB DAY

MEAL PLAN

NUTRITION

4 WHOLE
1/2 CUP
3/4 CUP

MORNING SNACK
ALMONDS
TOTAL MEAL

1/2 CUP

MEAL 2
TOP ROUND LONDON BROIL
GREEN BEANS
BROWN RICE
TOTAL MEAL

CALS

FATS CARBS PROTEIN

SERVING SIZE

312
62.5
254.25
628.75

20
0.2
5.25
25.45

2.4
0.9
43.5
46.8

24
13
9
46

MEAL 1
EGGS
EGG WHITES
-------- NO CARBS -------TOTAL MEAL

264.5
264.5

22.5
22.5

10
10

10
10

MORNING SNACK
ALMONDS
TOTAL MEAL

1/2 CUP

4 OZ
100 G
1 CUP

237
31
216
484

7
0.1
1.8
8.9

0
7
45
52

40
1.8
5
46.8

MEAL 2
TOP ROUND LONDON BROIL
GREEN BEANS
-------- NO CARBS -------TOTAL MEAL

4 OZ
100 G

AFTERNOON SNACK
BEST PROTEIN SHAKE
BANANA
PEANUT BUTTER
TOTAL MEAL

1 SCOOP
1 SMALL (100G)
1 TBS

120
90
94
304

2
0.3
8
10.3

3
23
3
29

24
1.1
4
29.1

AFTERNOON SNACK
BEST PROTEIN SHAKE
BANANA
PEANUT BUTTER
TOTAL MEAL

PREWORKOUT MEAL
GROUND TURKEY 99% FAT FREE
ASPARAGUS
SWEET POTATO
TOTAL MEAL

4 OZ
100G
2 CUPS

120
20
228
368

1.5
0.1
0.2
1.8

0
3.9
54
57.9

26
2.2
4.2
32.4

POST WORKOUT SHAKE

BEST PROTEIN SHAKE
OATMEAL
TOTAL MEAL

2 SCOOPS
3/4 CUP

MEAL 3
CHICKEN BREAST
BROCCOLI
TOTAL MEAL

4 OZ
100 G

BEFORE BED
LOW-FAT COTTAGE CHEESE
PEANUT BUTTER
TOTAL MEAL
TOTAL DAY

3/4 CUP
1 TBS

240
254.25
494.25

4
5.25
9.25

6
43.5
49.5

48
9
57

CALS

FATS CARBS PROTEIN

312
62.5

20
0.2

2.4
0.9

24
13

374.5

20.2

3.3

37

264.5
264.5

22.5
22.5

10
10

10
10

237
31

7
0.1

0
7

40
1.8

268

7.1

41.8

1 SCOOP
1 SMALL (100G)
1 TBS

120
90
94
304

2
0.3
8
10.3

3
23
3
29

24
1.1
4
29.1

PREWORKOUT MEAL
GROUND TURKEY 99% FAT FREE
ASPARAGUS
-------- NO CARBS -------TOTAL MEAL

4 OZ
100 G

120
20

1.5
0.1

0
3.9

26
2.2

140

1.6

3.9

28.2

POST WORKOUT SHAKE

BEST PROTEIN SHAKE
-------- NO CARBS -------TOTAL MEAL

2 SCOOPS

240

48

240

48

4 OZ
100 G

130
34
164

3
0.4
3.4

0
7
7

24
2.8
26.8

3/4 CUP
1 TBS

3.75
135
8
94
229 11.75
1984 80.85

6
3
9
75.2

19.5
4
23.5
244.4

130
34
164

3
0.4
3.4

0
7
7

24
2.8
26.8

MEAL 3
CHICKEN BREAST
BROCCOLI
TOTAL MEAL

135
94
229
2936.5

3.75
8
11.75
93.35

6
3
9
261.2

19.5
4
23.5
271.6

BEFORE BED
LOW-FAT COTTAGE CHEESE
PEANUT BUTTER
TOTAL MEAL
TOTAL DAY

4 WHOLE
1/2 CUP

LOW CARB DAY

10 / SIX PACK UNIVERSITY

SERVING SIZE

MEAL 1
EGGS
EGG WHITES
OATMEAL
TOTAL MEAL

SIX PACK UNIVERSITY / 11

12 WEEK WORKOUT

TRAINING
12 / SIX PACK UNIVERSITY

BUILD LEAN MUSCLE

AND SCULPT THOSE
6-PACK ABS

To build lean muscle

and help you sculpt those
6-pack abs, weve included
a complete 12-week weight
training and ab-workout
program program to help
you chisel that ultimate
physique. The program
is broken down into 3
separate 4-week cycles,
with each cycle going up
in reps, to maximize both
lean muscle building and
weight loss. Each week,
you will be doing 5 days of
weight training, including
2 days of ab-training. The
workout split will be based
on a 1/2/1/3 split (see
chart on next page). This
means that youll have one
day of rest on a Sunday,
followed by 2 days in a row

of weight training (Monday/

Tuesday), followed by one
day rest (Wednesday),
followed up by 3 days of
training (Thursday/Friday/
Saturday). This allows for
maximum recovery between
workouts.
In the following pages
you will find a complete
breakdown of exercises,
sets and reps for each day,
including a special 6-pack
sculpting program.
Your fat-incinerating
cardio workouts are not
based on the calendar days
of the week, but instead
based on the days of your
5-day carb-cycle (see
chart on next page). You
will perform HIIT training
(High Intensity Interval

Training) on your 2 days of

moderate carbs. With the
increased carbohydrates
youll have more energy for
these high-intensity bouts
of exercise. On your 3 lowcarb days, you will perform
Steady State cardio. The
combination of both Steady
State and HIIT, during a
carb-cycling strategy, is
the ultimate combo for
maximum weight loss.
Weve included a complete
cardio program with details
on both Steady State and
High Intensity Interval
Training.

1/2/1/3 WEIGHT TRAINING SPLIT

SUNDAY

MONDAY

TUESDAY

OFF

LEGS/CALVES

SHOULDERS
ABS

OFF

OFF

LEGS/CALVES

SHOULDERS
ABS

OFF

LEGS / CALVES
Barbell Squats
Leg Extensions
Leg Curls
Walking DB Lunges
Standing Calf Raises
Seated Calf Raises

WEDNESDAY THURSDAY

SHOULDERS /ABS* BACK

Barbell Shoulder Press

DB Front Lateral Raises
DB Side Lateral Raises
Cable Upright Rows
Bent Over Lateral
DB Raises

Straight-Arm Lat Pulldown

DB Rows
Front Lat Pulldown
Seated Rows
Pullups

FRIDAY

SATURDAY

BACK

CHEST
ABS

BICEPS /
TRICEPS

BACK

CHEST
ABS

BICEPS /
TRICEPS

CHEST /ABS*
Barbell Bench
DB Incline Bench
DB Decline Bench
Pec Fly Machine
Cable Crossovers

* ABS PROGRAM DETAILED LATER IN THE GUIDE

BICEPS / TRICEPS
DB Bicep Curl
DB Hammer Curl
EZ Bar Cable Curl
Overhead DB Triceps Ext.
Rope Pulldowns
DB Tricep Kickbacks

5 DAY CARDIO / CARB CYCLE

SUNDAY

MONDAY

TUESDAY

WEDNESDAY THURSDAY

LOW CARB
S.S CARDIO

LOW CARB
S.S CARDIO

LOW CARB
S.S CARDIO

MOD. CARBS
HIIT

LOW CARB
S.S CARDIO

MOD. CARBS
HIIT

MOD. CARBS
HIIT

LOW CARB
S.S CARDIO

FRIDAY

SATURDAY

MOD. CARBS
HIIT

LOW CARB
S.S CARDIO

LOW CARB
S.S CARDIO

LOW CARB
S.S CARDIO

LOW CARB
S.S CARDIO

MOD. CARBS
HIIT

90 DAYS 5 DAY CYCLE = 18 CYCLES

STEADY STATE CARDIO

CARDIO PROGRAM

TRAINING

Even if you dont recognize the term Steady State cardio (SS), sometimes referred
to as LISS (Low Intensity Steady State), chances are you still know what it is.
When you see someone on an elliptical machine, or treadmill, keeping a steady
pace, and steady heart-rate for 30 minutes, this is steady state cardiovascular
training. Steady state cardio programs typically involve 30-45 minutes, keeping
your heart rate of 60-75% of your MHR (Maximum Heart Rate). You can
calculate your MHR with the calculator below.

220
MHR
Maximum Heart Rate

MHR

Maximum Heart Rate

0.6

MHR
Maximum Heart Rate
BPM

Beats Per Minute

0.75

BPM

Beats Per Minute

Max
heart Rate
Calculator
Optimal Fat
Burning Zone
is between
60-75% of Max
Heart Rate

By performing cardio within your target heart rate range, you

can be sure that your body is burning fat and not burning your
hard-earned muscle.
EXP

14 / SIX PACK UNIVERSITY

AGE

TTIP
ER

Whitney Reid:
I like to mix up my HIIT training. I either do a sprint workout on a track or incorporate
super-sets during my workouts. The sprints take me back to my football training days.

HIGH INTENSITY
INTERVAL
TRAINING
HIIT (High Intensity Interval
Training) is a very
effective method
for lowering your
body fat. Unlike
Steady State/LISS
training, where your
heart rate is consistent throughout
your training sesssion, HIIT training
sessions are completed using
alternating periods of high-intensity
and low-intensity activity. A general
rule of thumb is to combine highintensity periods and resting periods
into a 1:1 or 1:3 ratio. For instance,
you can sprint for one minute and
jog for one minute or sprint for one
minute and jog for three.
HIIT training can help you burn
more fat and calories in a single
session in less time versus steady
state cardio! HIIT actually helps your
body to continue burning calories
after the session is complete. In fact,
research has shown that just 10
minutes of HIIT can burn the same
amount of calories as a 50 minute
steady state cardio session.

DAY 2

TREADMILL HIIT
Minutes
Speed (mph)
0:00-2:00
3.5
2:00-3:00
6.0
3:00-4:00
7.5
4:00-5:00
6.0
5:00-6:00
7.5
6:00-7:00
6.5
7:00-8:00
8.0
8:00-9:00
6.5
9:00-10:00
8.0
10:00-12:00
6.0
12:00-14:00
8.5
14:00-15:00
3.5

DAY 1

PLYO HIIT

Repeat 4x
Squat Jumps x12
Alternative Jump Lunges x12/leg
Box Jumps x12
Burpee-to-Push Up x12
Mountain Climbers x12
High Knees x12
SIX PACK UNIVERSITY /15

16 / SIX PACK UNIVERSITY

EXP

AB PROGRAM

TTIP
ER

DAY 1
HANGING LEG RAISES
OBLIQUE PLANK
DECLINE CRUNCH
TWIST BAR
REVERSE CRUNCHES

SETS
3
3
3
3
3

REPS
12-15
12-15
15-20
15-20
15-20

DAY 2
WEIGHTED CABLE CRUNCH
SINGLE-ARM CABLE OBLIQUE CRUNCH
MEDICINE BALL TWIST
AB ROLLOUT

SETS
3
3
3
3

SETS
12-15
12-15
15-20
15-20

Whitney Reid: Try hitting abs from different angles so that you dont neglect your obliques and
lower abs. I also do some exercises on the cables or with weights to really help dial them in.

EXP

usually lost in many peoples ab training. Whenever you decide to add weight to any ab exercise, you
want to make sure to perform that exercise first
in your routine because it will take more energy
and strength to complete each rep with the added
resistance. These exercises will also be performed
at a medium rep range of 12-15 reps per set. To
finish off each routine, well do more body weight
exercises and increase reps to 15-20 per set. This
all-around ab program will have your
abs burning and will lay the
foundation for that six pack
of your dreams.

DAY 1

WORKOUT PLAN

AB SCULPTING

Weve already covered the importance

of proper nutrition and cardio to reveal
those abs, so now its time for us to talk
about training your abs. You can peel
away the fat but you still need to have
good abdominal muscle development
to get that chiseled look youre after. Thats why
youre going to be training your abs twice a week
throughout this program. Well be utilizing four to
five exercises per workout at moderate to high
reps. When training abs, you want to make sure
you focus on your whole core. This means including your lower abs and obliques, two areas that are

HANGING
LEG
RAISES
3 Sets / Reps 12-15

TTIP
ER

Courtney King:
I have started to incorporate a lot more abs into
my workout regimen. I think a lot of women are
scared to train abs because they are afraid they
will get blocky! Its really all about how you
train them and what exercises you incorporate.
I like to train abs weighted and non weighted,
switch it up and do different exercises. Also,
when lifting focus on your breathing and
engaging your core properly.

OBLIQUE
PLANK
3 Sets / Reps 12-15

SIX PACK UNIVERSITY /17

3 Sets / Reps 15-20

3 Sets / Reps 15-20

EXP

WORKOUT PLAN

AB SCULPTING

REVERSE
CRUNCHES

PER
EX TT

IP

18 / SIX PACK UNIVERSITY

DECLINE
CRUNCH

Whitney Reid:
Try working your abs
from bottom up. Focus
on your lower abs, most
people lose focus on
lower ab development.

TTIP
ER

Steven Cao:
When training abs, its important
to focus on contracting the actual
muscle group instead of just going
through the motion. You want
to feel the squeeze and do slow
controlled reps to get the most out
of your abdominal workouts.

TWIST BAR
3 Sets / Reps 15-20

DAY 2

WORKOUT PLAN
20 / SIX PACK UNIVERSITY

SINGLE
ARM CABLE
OBLIQUE
CRUNCH
3 Sets / Reps 12-15

MEDICINE
BALL TWIST
3 Sets / Reps 15-20

AB
ROLLOUT
3 Sets / Reps 15-20

WEIGHTED
CABLE
CRUNCH
3 Sets / Reps 12-15

SIX PACK UNIVERSITY /21

SUPPLEMENTS

NUTRITION

Best BCAA Shredded is an

amino acid recovery formula, with
peptide-bonded carnitine and
citrulline, to help promote fat
burning and performance.*
Best Pre Workout
is designed to help
your body burn fat
as fuel, while saving
lean muscle mass and
promoting athletic
performance.*

Best BCAA is a fast

absorbing BCAA blend
and CLA Matrix to support
recovery and prevent muscle
breakdown.*

Best Protein is the

best overall value and
high quality whey
protein blend to help
build lean muscle and
assist recovery.*

There are four main areas you

need to focus on when looking to
achieve a lean, strong physique and
build the ultimate six pack. These
four areas are nutrition, training,
cardio and supplementation. Here at 6 PACK
UNIVERSITY, weve already provided you with
a carb-cycling nutrition plan, a training program to build ripped abs and a cardio program
to shred away that unwanted body fat. Now
its time to lay out a supplement plan to help

support your weight-loss efforts and help

increase your performance. This supplement
stack will also help you preserve lean muscle
mass even while eating in a caloric deficit and
it will accelerate recovery after tough workouts
allowing you to consistently train at optimum
levels.

Whitney Reid:
For my fasted cardio on low-carb days, I like to

stack Best Pre Workout and BCAA Shredded.

It helps boost my energy and save my muscle
while burning fat. They taste great too.

PER
EX TT

IP

22 / SIX PACK UNIVERSITY

MAXIMIZE YOUR FAT

BURNING EFFORTS AND
BOOST PERFORMANCE

POST WORKOUT
MORNING BEFORE BREAKFAST
Best BCAA
1 Scoop

Best Pre Workout

1 Scoop

Best Protein
2 Scoops

Best BCAA Shredded

1 Scoop

Best Pre Workout

1 Scoop
Best BCAA
1 Scoop
PRE WORKOUT

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE
PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.

SIX PACK UNIVERSITY /23

WWW.BPISPORTS.COM