SixPackFactory Quote

The Ultimate Breakfast for six pack abs

The ultimate breakfast for six pack abs

This is my Ultimate Breakfast for Six Pack Abs.  It will give you a great kick start to your day and provide a lot of the nutrients you need for your day making it a complete meal filled with carbohydrates, proteins and fats. This can be eaten every day.


  • 1/2 cup of Rolled Organic Oats
  • 2 Scoops Whey Protein Powder
  • 1-2 tablespoons of Goji Berries (or any berry you prefer)
  • 1-2 tablespoons of Walnuts and Almonds
  • 1 tablespoon of Omega 3 Fatty Acid Oils and oil blends



  • Place oats in a bowl and add boiling water. 
  • Mix in protein powder.
  • Add goji berries and nuts.
  • Mix in oils.

Mix the mixture together and add more water until your preferred consistency

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  1. Rico
    May 19, 2010
    3:18 pm

    i would like to know the ingredients for the recipe in the video.
    cause i couldn’t find some of the ingredients..

  2. Mario
    May 24, 2010
    8:54 am

    Hallo Peter,

    Thank you for all you tipps,very good work.I just wanted to ask you,what omega 3-6-9 are you taking. What’s the name of the product and company that make this product?.If you dont want to tell it here please send me an e-mail,I want to buy it. Thanks



  3. peter
    May 24, 2010
    10:58 pm

    The omega 3.6 and 9 oil I use is called Udo’s Omega oils. It can be a bit expensive but it is really good!

  4. fateh
    May 24, 2010
    6:36 pm

    wat is dat oils name ……….?

  5. peter
    May 24, 2010
    10:59 pm

    Udo’s Omega oils

  6. Reginald Coupet
    May 26, 2010
    10:42 pm

    hey peter i love the videos and the motivational quotes i don’t need to burn fat i just need to do the exercises and the motivational quotes really helps… about this meal i just wanna know the name of the berry you used i use blueberries for the antioxidants and blood flow in my regular meals

  7. peter
    May 26, 2010
    11:39 pm

    Hi there,

    The berries are called Goji berries. Blueberries is pretty good as well but does not come close to Goji’s. In fact Blueberries comes in fourth after Goji’s, Prunes and Pomegranate as far as the most powerful antioxidants out there but I do love eating my blueberries if I can find some fresh ones. But give Goji’s a try and you will find it is very powerful. Good luck!

  8. Mario
    May 27, 2010
    12:20 pm

    Hey Peter,

    Please tell us about your protein ,what supplement are you taking?



  9. peter
    May 27, 2010
    8:31 pm

    Hi Mario,

    Rather than tell you exact brand names ( as I use what I can get hold of in the country I am at any one stage ) I think what I am going to do is add a article in the Editors corner section of the website that will explain how to choose the best one and what to look for when you decide on what protein powder to buy. Is that ok? Give me 24 hours and I will have it up there for you guys!

  10. Mario
    May 27, 2010
    9:18 pm

    Hi Peter,

    Thats perfect,thanks a lot!



  11. Brody
    June 3, 2010
    2:30 am

    Hey peter I can’t wait to try this recipe. I tried a modified version where I used flaxseed instead of your omega three supplement and didn’t use wallnuts or gogi berries. My bag of flaxsed calimed to be full of omegas and atioxidants. Is my recipe just ass godd as yours?

  12. peter
    June 3, 2010
    11:24 am

    Hi Brody,

    Yip flaxseeds are also very good! Try and add the nuts and berries and see how it works for you!

  13. Nibin
    June 3, 2010
    3:01 pm

    Hi Peter,
    I was not able to find goji berries in my place.So would you suggest something else that is good in nutrients and will also taste good?

  14. peter
    June 3, 2010
    9:00 pm

    Hi Nibin,

    One of the main reasons for adding Goji berries to your breakfast is for their powerful antioxidant properties. So if you want to replace them with another good antioxidant and we go down the list of the next best antioxidants that would taste and work well in this kind of breakfast then we will look at things like Prunes, Blueberries and maybe Raisins although they can sometimes be high in sugar. So try one of those and see how it works. I would personally go for prunes!

  15. Nibin
    June 4, 2010
    1:52 am

    Hi Peter,
    Is Prunes same as plums?And once you told Pomegranate comes third after goji berries.Will it taste good in this recipe?

  16. peter
    June 4, 2010
    12:18 pm

    Hi Nibin,

    Yip, prunes are dried plums. Pomegranate is second or third on that list but I only named the ones I feel could work with the breakfast I showed, I don’t think fresh Pomegranate would tastes that great, but we all have different taste :).

  17. Nibin
    June 4, 2010
    5:03 pm

    Thankz Peter!You are awesome!

  18. peter
    June 4, 2010
    6:52 pm

    hi peter!
    I`ve been working this yours method for 2 months,and all i have is two pack…please can you help me,what can i do more?

  19. peter
    June 5, 2010
    10:27 am

    What method? Go and read one of my latest articles on hitting Plateau. Add those things and then see if you start seeing some better results. Good luck!

  20. Jazz
    June 4, 2010
    10:50 pm

    hey peter
    awesome video and recipe 🙂
    i was just wondering
    im 12 years old, soon to turn 13, and wud this breakfast still be good for my health?

  21. peter
    June 5, 2010
    10:26 am

    You bet! This breakfast is good for ANYONE!

  22. peter
    June 5, 2010
    11:02 am

    hi peter!
    i`am a begginer so should i start with begginer workout??if i start how long should i do it (what do you think) to get abs ? 🙂 please help

  23. Swiss Ball Exercises
    June 7, 2010
    7:59 am

    Valuable info. Lucky me I found your site by accident, I bookmarked it.

  24. peter
    June 8, 2010
    12:07 pm

    Aaaaa…newermind…one more question,I can`t find goji berryes at the place i live,so can I use something else?

  25. peter
    June 8, 2010
    12:27 pm

    See my answer below as far as what else you can add. Thanks.

  26. peter
    June 8, 2010
    9:02 pm

    Hi peter!
    I tryed this and it` very delightful…..thanks! 🙂 …Sory if I bother,but I vas just wondering,do you know any workouts that burn belly fat? please help!

  27. peter
    June 8, 2010
    10:23 pm

    Yip, just search my YT channel here and you will find many workouts for fat loss:

  28. Jayson
    June 12, 2010
    10:39 am

    Hi Peter,

  29. Jayson
    June 12, 2010
    10:43 am

    Hi Peter, I just got on your website today and i loved it. I just want to tell you something, I don’t know if you’ve heard or not; but have you heard of Acai berries. I think those are the highest Antioxidant berries, right? Anyway, I’m definately for sure going to try your recipe. I love vegetables, fruits, and other healthy foods.

  30. peter
    June 13, 2010
    8:44 pm

    Hi Jayson,

    Yip I know Acai berries very well too. As far as which one has the highest amount of Antioxidants, well I can show you 10 articles and each one will tell you a different story ( depending on who is writing the article and which one they author is promoting ). The main thing is that it does seems that these two berries are the very best of the antioxidant foods out there today. Acai berries are better as far as fiber but over all these two berries seems very similar. They do have different tastes though. Goji‘s are bitter sweet and Acai is more sweet. The reason I like Goji’s is because you can find the actual berries ( dried ) very easily is shops all over where Acai is normally only found as pills, drinks, supplements etc. But in reality, if you get any one of these two in you are doing ok!

  31. Body Girl
    June 14, 2010
    8:26 am

    this was sweet

  32. Casper
    June 15, 2010
    8:26 pm

    I’m 14 so I cant really just buy all those stuff and so on…
    So how can I be healthy and that???
    You know my parents decides dinner 😀 xD
    And all that (: So I can’t really deal with all that :S

  33. peter
    June 15, 2010
    9:32 pm

    Start by just eating Oats. Then if you go with your parents to shop next time ask them to buy some of the stuff. I am sure they will be very happy with you wanted to be healthy and so buy you some of the stuff I mentioned.

  34. Hiren
    June 16, 2010
    2:21 pm

    Hey Peter, Great info. Can you please tell me, why you don’t prefered instant Oats? Thanks

  35. peter
    June 16, 2010
    8:20 pm

    Hi Hiren,

    It is really more preference than anything else. I prefer things as organic as I can get them and also the texture of the rolled organic oats is crunchier which I like. As far as nutritional value, instant Oats ( if it is good instant oats ) are very similar to organic oats but organic oats can sometimes have a little less fat in them. But over all they are very similar.

  36. Casper
    June 16, 2010
    6:17 pm

    kay 😀

  37. Fahad Aman
    June 17, 2010
    5:12 am

    hi Peter
    h r u?
    i want to know the recipe. mind to list it down? Please

  38. peter
    June 17, 2010
    10:28 am

    I will write it out and put it underneath the video later today.

  39. Alex
    June 17, 2010
    12:47 pm

    Hey peter!
    i just wanted to say that this breakfast is really amazing ive been eating it and it really has been good for health. i also wanted to say that ive been doing you beginer abs workout for about 3 weeks now and every time i do it, it compleatly rips my abs to shreds it has to be the best ab excercise ive ever done, also im 14 and i have a body fat percentage of 14% at what percentage do you think i need to be for a 6 pack to show? Brilliant website!

    From Alex

  40. peter
    June 17, 2010
    7:24 pm

    Thanks Alex,

    Depending on how developed your abs are you can start seeing them from around 8% body fat.

  41. demshi
    July 15, 2010
    2:22 am

    olive oil is one of the fest. it provides omega – 6 (good fat) dont believe me, u can ask your doctor or do a reaserch in google. good luck folks!!!!!

  42. Andrew
    July 16, 2010
    2:34 am

    Hey Peter,

    Excellent site! Two quick questions, you said that the omega oils was somewhat expensive, if you don’t mind me asking, what is the range of price for it? Secondly, is the protein powder you used, a chocolate flavour? Just wondering if it gives a better taste to the breakfast, :P.

    Thanks, and keep up the good work!


  43. peter
    July 19, 2010
    8:49 pm

    Hi Andrew,

    Well good Omega oils can range from $20 to $40. And Yes I did use Chocolate flavour protein powder but to be honest you can use anything. The nuts and berries brings so much flavour to the meal that it doesnt really matter. But Strawberry also works well!

  44. vishwajeet
    July 16, 2010
    1:03 pm

    Hi peter,
    Im not getting those berries in INDIA, ulternate which shld i try and any other alternate for 3 6 9 oil?

  45. peter
    July 19, 2010
    8:44 pm

    Well what do you get there? If you give me a list of berries you do get I can tell you what is good and what not. Also as far as the Omega 3.6 and 9 oils. Once again what do you get. Do you get nuts? Do you get Fish Oils or even normal Fish like Salmon? All of those are good to eat for Omega oils but I am not so sure if it will go well with your breakfast 🙂

  46. Andrew
    July 20, 2010
    3:24 am

    Thanks for the input Peter!

  47. Hafan
    August 12, 2010
    3:28 pm

    Hey Peter,

    I found “Seven Seas Cod Liver” Oil with Omega 3 in my area. Is this ok with this recipie?

    I also wanna ask you, can I add some milk in this recipie?


  48. peter
    August 12, 2010
    6:28 pm

    Yip it’s ok as in it will provide the Omega 3 and some Vit D and A but I am not sure how good it will taste? 🙂 . There is no need to add milk, just use water with your Oats.

  49. Audra
    October 15, 2010
    4:47 am

    Hi Peter. I’m 2months out from a local competition (I’ll be doing Figure) and still have alot of work to do in terms of my body fat, which was approx 20% last time I checked…122lbs…5’4″…Do you have any suggestions and will this breakfast fit into my diet plan?

  50. peter
    October 15, 2010
    4:14 pm

    Hi there,

    Getting ready for a competition takes a lot of planning and to be honest if I don’t know where you are or what you are doing right now it will be hard to say what will and what won’t work or fit in with your program. But this is a great breakfast to get yourself going and to kick start your metabolic rate. Good luck!

  51. Raunaq
    November 21, 2010
    2:56 pm

    Hi Peter. I really like your videos and i actually follow some of your tips. When i started working out 3 months back i was around 90kgs with 24% body fat and now i am 86kgs with 21% body fat and now i am confused that whether i should go for protein shake or not? i am thinking of buying ON whey protein..please suggest what should i do.

  52. peter
    November 22, 2010
    6:04 pm

    Congrats on your results os far! Well why do you want to start taking a protein shake? What are you confused about? Protein shake if used correctly can help anyone at any time to get better results in the sense that it will help you hold onto your muscle during your weight loss stages.

  53. Raunaq
    November 22, 2010
    6:51 pm

    thanks for replying peter…what i am confused about is that many people told me that if u take protein shake during your fat loss stage then it can make you more bulky and seriously peter it takes lots of effort to reduce a kilo and i don’t want to get bulky and what are the correct ways of using a protein shake…will whey protein will work???

  54. peter
    November 30, 2010
    8:56 am

    Well those people don’t know what they are talking about. If you take protein shake and eat a lot of calories you will add weight, but if you use a protein shake correctly it will do nothing other then help you hold onto the muscle you have which will actually help you lose fat faster!

  55. Raunaq
    November 30, 2010
    6:52 pm

    thanx peter…will definitely look for a protein shake now..thanx a lot

  56. Ibrahim
    December 17, 2010
    8:09 pm

    Hi Peter.
    please can you just write the contents of this amazing breakfast
    because I’m not in English very much so there are some contents i really cannot understand it
    thank you for all your amazing videos

  57. peter
    December 19, 2010
    10:21 pm

    Yes I will do, give me 24 hours!

  58. Abid
    December 26, 2010
    6:56 pm

    Hi Peter, Very good video. Can you please write the contents of it , that would be really greatfull. Thanks for all your efforts n hard work.

  59. peter
    December 26, 2010
    9:59 pm


  60. sai chandra
    January 18, 2011
    12:54 pm

    hey peter can we use milk instaed of omega oil

  61. peter
    January 19, 2011
    12:11 am

    Not really. Omega oils obviously bring certain important oils to the party and milk, well it doesn’t. So the Omega oils are there for a very specific reason and milk can’t replace it as it can’t do the same job.

  62. Cao Lu
    January 22, 2011
    12:01 pm

    Hi Peter. Its really a great stuff, you are sharing on internet. I’ve a question about type of Omega Oil used in it. Is this omega oil extracted from Fish or from some other stuff (like Flaxseed)? I went to buy omega oil, but they had of different types; some were from fish, some were from wheat, some from flaxseed, and there were some artificials. How do I come to know which one is best to use? The pharmacist suggest me to buy fish oil because I’ve dark circle. Anyway I didn’t buy any of these yet. I preferred to ask you first about it.

  63. peter
    January 24, 2011
    3:20 pm

    The main ones you want to look at are Flax seed oils and fish oils. They are very similar but not identical. Their comical make up does differ. I personally just can’t stand fish oils although many people say that the type of omega 3 oils from fish oils are better as they can be absorbed easier. But personally I use omega3 oil that is made up out of flaxseeds. Both are good though

  64. Joey
    March 8, 2011
    12:22 am

    Hi Peter, First off let me start off by saying thank you I have been looking for a long time to try and find a fitness workout site or anything for that matter that I could use since my funds are limited and I cant afford a gym or equpiment at the moment. I actually have a few questions. I started using Whey protein to replace one of my meals since I can really put away quite a large portion of food, and I have noticed a difference in my eating habits thus far but recently I accidently purchased a bottle of creatine powder by mistake will this have the same effects on me as the whey? Also are energy drinks ok to have or even use. By the way I did my first workout yesterday and I am really feeling it today thanks again havent felt this good since highschool.

  65. peter
    March 8, 2011
    12:41 pm

    First of all , well done on getting started again! As far as protein supps, I never use any supp to replace a meal. Rather eat real food and use the protein supps for extra protein before and after workouts. Creatine is not protein. Creatine replenish your ATP stores ( It is a really simple explanation ) so it helps you recover quicker. So depending on what you goal is you can use creatine as well. Like I said it depends what your goal is. If it is weight loss then it is not as important. And then, energy drinks is NOT good at all, especially if you want to lose weight as many of them are high in calories and sugars so be careful.

  66. KP
    March 13, 2011
    4:23 pm

    This stuff is good, but it tastes pretty nasty. Any suggestions on how to make it taste better.

    Also, I try to work out 2-3 times a week. I would like to work out daily, but I just don’t have 30-45 mins daily. Can you suggest some complete body workouts for the days when I am crunched for time? And finally, for the days that I do find time, what exercises can I do for a more effective workout?

    I know that the questions I asked can fill up an entire book. Any help here is appreciated. Thanks.

  67. peter
    March 14, 2011
    12:53 pm

    For workouts go to and I have no idea how it tastes Nasty!! 🙂 I eat this every morning and it tastes great!

  68. Manos
    March 17, 2011
    7:58 pm

    Hey Peter im currently having 6 meals a day, similar breakfast to the one you are showing in your video and 2 protein shakes which are part of the 6 meals(1 mid morning and 1 after my workout) looking to burn fat and i have actually seen great results during the past question is can i add the protein scoops in my breakfast like you are doing? im getting 178-194g of protein everyday from my meal plan and as i’ve read in another page on your website TOO much protein is not good for my kidneys. Thank you and keep up the good work mate

  69. peter
    March 17, 2011
    11:03 pm

    What is your weight? You can go read this article to find out how much protein you need: But yes you can add it to your breakfast but I will actually tell you NOT to use it as a meal replacement like you are doing. Rather eat real food, 6 times per day and then use the protein shake before and after workouts.

  70. Dan
    March 30, 2011
    6:28 pm

    Hi Peter, thank you for your videos. I am a 26 year old male, 5’7″ 165 lbs, in pretty good shape (just ran my first marathon) and having trouble getting over the hump of losing the last bit of belly fat to see my abs. I exercise regularly and eat health, but am convinced my diet needs to be tweaked. I have been eating the same breakfast for years: 1 breakfast burrito consisting of a 10″ flour tortilla shell, 1 egg, a bit of salsa, a bit of spread cheese, and 3 slices of turkey bacon, and 1 hash brown. Does it sound like I should change this, or should I focus somewhere else in my diet? Thanks!

  71. peter
    March 31, 2011
    12:14 am

    Yip, you should change that! 🙂 Try the breakfast above for a few weeks and I bet you will have much better results!

  72. supertramp
    April 17, 2011
    7:17 pm

    thanks for deleting my question…
    i would imagine this wont be shown either, you are unable to answer a simple question, which leads me to believe that you and this site are in someway bogus…
    please do not send me anymore of your emails. i will find a genuine site..

  73. peter
    April 19, 2011
    9:04 pm

    Sorry, I get 100’s of questions per day and I am one of very few fitness pro’s out there who actually try and answer all of them. Maybe I missed it, maybe our spam filters did not allowe it through. Ask again and I will answer it for you.

  74. James
    April 21, 2011
    11:31 pm

    supertramp – that’s pretty harsh. This is a genuine site in my opinion as I have seen several of Peter’s videos on youtube over the past year and have no reason to doubt who he is or what he does. I have always found his advice to be based on research and facts.

    Of course Peter’s long term plan is to make money from this, there’s nothing wrong with that, we all have to earn a living, but I have found him to be an excellent online fitness instructor and would be happy to pay a small fee for his continued advice. I don’t mind paying for quality.

    Go troll elsewhere.

  75. peter
    April 22, 2011
    1:01 pm

    Thanks James. The thing is that some people don’t get the value we provide for FREE. In fact you won’t many other trainers even commenting or giving any feedback on any questions unless you pay them. I do this for free where I can. I have 5 major sites including a facebook page and YouTube and I try and answer most questions on there. But they will soon see as they go to other places what they get here is way more than anywhere else. I also get 100’s of questions each day. Some get deleted by spam bots, some is duplicated and some I honestly just miss. But like I said above, just ask me again and I will make sure I don’t miss it this time 🙂 Oh yes and if I was a scam, I would not have shown your message above!

  76. James
    April 22, 2011
    11:29 pm

    No problem Peter. As for the oats for breakfast, here in the North of Scotland we’ve been doing that for centuries (Scots Porridge). Guess that must be why we’re all built like brick shithouses!

  77. Marcel
    May 19, 2011
    3:31 am

    This breakfast looks really good to eat. I’m just concerned if this is too much protein for your body to handle. Since one scoop of protein has about 20-26 grams of protein. Will this meal fill you up since I have a pretty fast metabolism where I get pretty hungry after two hours. Could I just take omega 3 pills instead of taking the omego oil?

  78. peter
    May 19, 2011
    10:30 am

    First of all yes you can take Omega Pills. Secondly, all protein powders are different and most of the time you will get around 20 to 35g of protein per serving but one serving is not always one scoop. For example 3 scoops as I use in this video is actually one serving of my protein powder and provides around 30g of protein.

  79. Patrick
    May 19, 2011
    3:52 pm

    Hi Peter,
    I would like to ask if I can mix it in milk ? I don’t know if anyone asked it before. Thanks for answer

  80. peter
    May 19, 2011
    4:15 pm

    You could but its best if you can avoid it.

  81. Patrick
    May 22, 2011
    7:15 pm

    I have low fat milk and I mix it with some fruit . It tastes much more . And I use peanuts instead of walnuts or almonds.

  82. suhail
    May 25, 2011
    7:01 pm

    hey peter
    i would like to know if i can use instant organic oats since i cannot find rolled organic oats

  83. peter
    May 26, 2011
    12:38 pm


  84. suhail
    May 26, 2011
    4:41 pm

    thanks and i cannot start the 6 pack challenge ,because i’m still schooling and its difiicult to eat healthy and exercise .so i plan to start eating healthy from June 1 and start the six pack challenge on October with workouts and proper diet .is that alright?will eating healthier now help me by the time i come to october?and what do i eat know when im not exercisng?

  85. peter
    May 26, 2011
    8:47 pm

    Eating healthy will always help you.

  86. suhail
    May 30, 2011
    3:02 pm

    will i lose weight with eating healthy because im following your 12 week eating plan
    ,wont that make me gain weight ,because you know im not exercicing at this moment

  87. suhail
    May 31, 2011
    6:58 pm

    sorry peter but still waiting for your reply

  88. Khaled H. Fouad
    June 4, 2011
    6:10 pm

    Hey Peter,

    Is there a certain age for Protien powder or is it at any age ? and if it has a certain age what could i replace it with ? And is the Omega 3 oil important to be put it there ? can i skip it ?


  89. peter
    June 5, 2011
    7:57 am

    It all depends on the reason why you want to take protien powder. At a young age I prefer people to eat real food. As far as omage 3, once again if you eat lot’s of good real food then you shoudl be ok but it is alwasy something good to add to your diet anyway.

  90. luke
    September 6, 2011
    8:20 pm

    Hi Peter

    I have been training hard for the last couple of years but my aim is not to build my self but to stay in shape and hopefully just get good abbs, i have always thought that the weigh protein is mainly for body building, am i wrong? i have protein shakes at the minute which are mainly just for the recovery of the muscle, would these not be a good substitute for the weigh protein in the breakfast or should i get my self some of that??

    Loving the site by the way 🙂

  91. peter
    September 6, 2011
    9:45 pm

    I am not 100% sure what the question is but your can continue to take protein when you want to get ripped as it will help you hang onto the muscle you already have.

  92. Mahardhika
    October 21, 2011
    8:32 am


    I try your recipes. But at noon, i feel very sleepy. I browse and check about goji berries. and it said that it has a nerve effect when you consumed it. and not everyone can consume it. perhaps you could check the site. I’m not promote any product. but when you see the site please let me know what you think about it. please correct me if i’m wrong.

    Kind regards

  93. simon
    October 30, 2011
    12:05 pm

    Hey Peter. Nice breakfast. Can I mix it all in blender?

  94. peter
    October 30, 2011
    1:12 pm

    Sure, if that is your thing! 🙂

  95. Matt
    November 16, 2011
    3:41 pm

    Hi Pater! I know is not the same, but I am taking the oatmeal (for the first time in my life!!! hahah) but with milk and honey (I didn’t buy the omega oil and honestly i found it very hard I could swallow the whole thing) I was thinking adding nuts or almonds too….does it count as well?

  96. peter
    November 16, 2011
    4:18 pm

    Sure, try and skip the honey and milk if you want to lose weight. Currenty my breakfast ( And yes it changes all year round ) is Oats, Goji’s, Blue Berries, Almonds, Protein powder and a small block of dark Chocolate!

  97. Matt
    November 18, 2011
    6:42 pm

    Oh! another question Peter, I am using honey instead of sugar to my tea or oatmeal…should I cut that too? what about dairy like yougourt?

  98. Bobo
    February 2, 2012
    9:12 pm

    Is it ok to replace the water with milk?
    I know it has fats but as far as I know it contains proteins too.
    I don’t have to worry about the fats ’cause I’m lean and my metabolism is fast.

  99. peter
    February 2, 2012
    11:37 pm

    I won’t

  100. stive
    February 4, 2012
    2:17 pm

    I want the six pack abs but I don’t want to lose muscle. I also want to gain muscle, but I definitely need to lose the flab around my waist or my abs won’t show. Should I follow this workouts or just Chang my diet and doing abs workouts? i mean i want the muscles and don’t want to loss them
    thank you peter

  101. peter
    February 8, 2012
    9:32 pm

    I would say go join this, it’s free:

  102. Asif
    May 14, 2012
    4:41 pm

    Dear peter,

    Organic Oats arnt available in the market so i bought white oats. Omega 3 Oil is also not availavle. another oil naming Seven Seas Pure Cod Liver Oil also contains Omega 3… should i bought this or give me some brand names…..

    or what if i wont find the Omega 3 Oil should i Start using ur receipe without this oil??

  103. peter
    May 14, 2012
    11:29 pm

    Try and get the best possible products but otherwise use what you can get.

  104. max
    July 18, 2012
    2:50 pm

    Hi peter, i just had a question about this breakfast, and is that is it still good to eat this breakfast even if i cant do exercise in the morning? because it seems really good but somewhat heavy in carbs.

  105. peter
    July 18, 2012
    11:45 pm

    Sure, it gives you energy for your day but you must make sure you other meals works with this one to get the best results.

  106. Grove
    November 18, 2012
    4:59 pm

    Can i ude olive Oil instead? We dont have omega Oil at my local store.

  107. admin
    November 19, 2012
    1:12 pm


  108. Grove
    November 19, 2012
    2:53 pm

    Is hazel nuts okay instead of walnuts, because walnuts are very expensive?

  109. admin
    November 20, 2012
    10:06 pm

    Almonds are best!

  110. Zanelle
    November 19, 2012
    9:06 pm

    Peter I really like your humanity. You treat your clients like your friends. Thank you for your recipes they are very helpful. One thing, you never updated us on the cover model challenge? I voted for you twenty times a day until the end so I will be upset if you did not win.

  111. admin
    November 20, 2012
    10:06 pm

    Thanks. I won the Reader Choice award but did not get onto the cover. But it was a great experience and thank you for voting!

  112. Lenin
    November 21, 2012
    2:35 pm

    hey Peter bro, I’m not used into taking supplements like protein powders and stuff, so what’s the best moment to take them on a daily routine?
    thx in advance..

  113. admin
    November 27, 2012
    3:22 pm

    I only take protein supps around workout time and for breakfast but I try and get most of my protein in from real foods.

  114. Jake Van
    March 31, 2013
    5:35 am

    Your site is awesome!! I was wondering about dates and what would be the best part of the day and how often they could be eaten and what the benefits are

  115. messi
    May 22, 2013
    5:16 pm

    Can I replace the omega 3-6-9 oil ?

  116. admin
    June 10, 2013
    10:32 am

    @ messi – with?

  117. Høgni
    May 31, 2013
    5:53 pm

    Hi Peter

    I Went shopping for the ingredients for this recipe, and I’ve gotten everything except for the omega oil, which I couldn’t find anywhere. But I had to try the meal, and used olive oil instead.
    Is that bad to do, is there Anything else Which can replace it?
    But it did taste amazing and I plan to male this for breakfast from now on 🙂

  118. admin
    June 2, 2013
    8:00 am

    @ Hogni – maybe look for flaxseed oil otherwise add more seeds to the mix.

  119. oliver
    June 26, 2013
    1:53 pm

    hey peter, can i eat it everyday? even if im not working out that day?

  120. admin
    June 27, 2013
    12:20 pm

    Yes 😉 just smaller portions on days where you don’t train!

  121. Chandu
    January 12, 2014
    7:44 pm

    Hi Peter, we don’t get all these berries and goji at our place. Ban u pls give of alternative.

  122. admin
    January 13, 2014
    7:58 am

    Any berries will be fine: strawberries, blueberries, raspberries!

  123. Stuart
    February 7, 2014
    11:35 am

    Hi Peter.
    If I didnt want to use the Omega Oil, would it be ok to take an Omega 3 Oil Tablet – I have also used Krill Oil Tablets in the past and found these very good alternative (smaller to swallow and better nutrition)

  124. almouthana
    February 8, 2014
    2:27 pm

    hi peter
    i always want to ask you about dates (the fruite) \\ i really like it and i always add it my oat in the breakfast ,, so is’t okay to have it everyday and i just start the6week six pack challenge ,,thank you for everything

  125. admin
    February 9, 2014
    9:51 am

    Dates are extremely high in sugar, if your goal is to lose fat, I would avoid them totally!

  126. Nick k
    February 21, 2014
    2:56 pm

    Pete just finished prep week love the motivation emails in the morn look forward to the next 6 weeks

  127. admin
    February 24, 2014
    8:18 pm

    Great work Nick, keep going!

  128. Raja
    February 21, 2014
    9:14 pm

    Hello peter I was curious about whether to have honey in my drinks and all? As it’s far better than normal sugar.


  129. admin
    February 24, 2014
    8:18 pm

    Best to cut out all forms of sugar

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