Are you looking for a six pack diet plan?
A nutrition strategy that is simple enough to follow?
And most importantly…the one that brings results?
Look no further. Here it is.
Follow the simple steps described below to personalize your diet plan FOR YOU. No lean mass volume, no body fat percentage or other information you may not know required. All you have to know is your body weight.
Here is what you need to do to succeed.
STEP 1: SET DAILY CALORIE INTAKE
Every serious diet strategy starts with this step.
Figuring out your daily calorie requirement is paramount.
For your abs to appear you need to lose the body fat that is on top of them. To activate a fat-burning process what you have to do is to eat enough less calories than your body burns. Caloric deficit forces your body to use the energy stored into fat cells to compensate the missing energy which results in reducing fat storages over time.
To find an approximate daily target calorie intake that ensures a decent caloric deficit for you simply multiply your body weight with the corresponding multipier below:
If you have an active lifestyle or you do work out regulary use this formula:
- Body Weight in pounds * 12 calories // Body Weight in kilograms * 26 calories
If you have a sedetary lifestyle use this formula:
- Body Weight in pounds * 10 calories // Body Weight in kilograms * 22 calories
For more accurate result follow this optimal caloric intake guide and then substract 250-750 calories off the number you get. Cut your calories gradually for long lasting progress.Take action: Multiply your bodyweight with the corresponding calorie multiplier from the formula above. Write down the number, you will need it in the following steps.
Example:John has a sedetary lifestyle and his current body weight is 200 pounds. To find his daily calorie intake he simply multiplies his body weight with 10 calories. The Formula:
- Daily calorie requirement: 200 pounds * 10 calories = 2000 calories
STEP 2: SET PROTEIN INTAKE
When you are trying to lose fat and get six pack abs, your diet should be high in protein.
Firstly, high protein diet reduces the appetite and increases satiety when compared to a regular diet. Thus reducing your chance of overeating and intake of the excess calories. By eating more protein, you will make it much easier to stick to the diet.
Secondly, high protein intake can help prevent the muscle loss that may occur on the calorie restrictive diets. The more muscle you have the greater your metabolism is.
Thirdly, there is a slight metabolic advantage to a high protein diet. Your body burns a little bit more calories to digest protein than other nutrients.
That being said have about 25-50 grams of protein on EVERY meal. Meat, eggs and fish are great sources of food high in protein.
As high protein intake haven’t been proven to have an adverse effects on health it is better for most people to consume more protein rather than less.
Set your daily protein intake at 50% of total calories.Take action: Multiply your total calorie requirement from Step 1 by 0.50 to find your daily protein requirement in calories. Then divide the resulting amount of calories by 4 (1 gram of protein provides 4 calories) to get your protein requirement in grams.
- Protein in calories: 2000 calories * 0.50 = 1000 calories
- Protein in grams: 1000 calories / 4 calories = 250 grams
STEP 3: SET FAT INTAKE
It has been proven by science over the last years that healthy dietary fat promote weight loss.
Your body needs fats to function properly. Fats are vital for optimal nervous system, hormonal, brain and cell functioning. Fats are behind the health of your heart, nails, hair as well.
Another benefit of dietary fats is a more controlled appetite. Fats as part of the meal slow down a digestion thus keeping your body sugar level steady and providing satiety for a longer period of time. This helps to minimize the risk of consuming excess calories.
As you see having the “right type” of fats is your diet is important and beneficial.
But fats still get stored as fat more quickly than other nutrients and they are more calorie dense as well. 1 gram of fat provides 9 calories while 1 gram of carbohydrate/protein – 4 calories.
So for the purpose of this six pack diet limit your fat intake to only 5-10 grams per meal coming from the absolute healthiest sources such as extra virgin olive oil, fatty fish, avocado, nuts or fish oil.
Split your total daily fat intake accross all your meals, except pre-workout and post-workout meals to avoid hindering the absorption of the carbs and protein.
Set your daily fat intake at 20% of total calories.Take action: Multiply your total calorie requirement from Step 1 by 0.20 to find your daily fat requirement in calories. Then divide the resulting amount of calories by 9 (1 gram of protein provides 9 calories) to get your fat requirement in grams.
- Fat in calories: 2000 calories * 0.20 = 400 calories
- Fat in grams: 400 calories / 9 calories = 44 grams
STEP 4: SET CARBOHYDRATE INTAKE
The right type of carbohydrates play a significant role for an optimal health and well-being.
Carbs are the primary source of the energy supply for tissues and organs to perform their necessary functions. They are essential for optimal digestive health and brain functioning. Without carbs in your diet you may feel physically and mentally fatigued.
And that’s not it. Carbohydrates rich in fiber make you feel fuller for longer and can help you control body weight.
On the other hand too much of carbohydrates may cause weight gain because all the excess energy your body doesn’t use get stored. That’s why carbs get bad rap, especially when it comes to the dieting.
Therfore following the six pack diet plan you have to consume carbohydrates in a moderation.
You are allowed to eat unprocessed or minimally processed fibrous complex carbohydrates such as vegetables, whole grains, beans, legumes and fruits. Avoid heavily processed carbohydrate sources like sugar, white grains or white flour as a plague. They increases a level of fat-storing hormone and cause cravings making it harder to stick to the diet.
Not only the type of the carbohydrates matter, the amount per serving and timing is cruical as well.
If you do NOT work out:
- split your daily carb intake equally across 4-6 meals throughout the day.
Limit your intake at around 20 – 50 grams of carbs in one sitting to maintain a steady blood sugar level. And avoid consuming carbohydrates 2-3 hours before the bed.
If you DO work out:
- consume most of your carbs in a post-workout period.
Ingest about 30 – 50 grams of simple carbs in a form of fruit or dextrose immediately after your workout altogether with a whey protein. An hour later have another 50 – 70 grams of complex fibrous carbohydrates like sweet potato, whole grain pasta, brown rice. If there is any more carbs left, split them accross the meals throughout the day in a form of vegetables.
Set your daily carbohydrate intake at 30% of total calories.Take action: Multiply your total calorie requirement from Step 1 by 0.3 to find your daily carbohydrate requirement in calories. Then divide the resulting amount of calories by 4 (1 gram of carbs provides 4 calories) to get your carbohydrate requirement in grams.
- Carbohydrates in calories: 2000 calories * 0.30 = 600 calories
- Carbohydrates in grams: 600 calories / 4 calories = 150 grams
STEP 5: SET LIQUID INTAKE
Water is cruical. Especially when you are dieting.
Your body needs water to burn calories efficiently. A lack of hydration slows down the fat-burning process.
As you constantly lose fluids through sweat, exertion and bodily function you need to consume plenty of liquid regularly to stay well-hydrated. Also drinking liquids with a meal will make you feel full sooner thus reducing the chance of overeating.
The six pack diet plan requires you to be well hydrated. Although the optimal amount of liquid will differ from person to person, 8 glasses of liquid daily for a sedetary person is a reasonable estimate. If you engage in the physical activities, you probably need more than that.
If you are not sure if you drink plenty of water take a color test. Your urine color should be pale yellow most of the times. If your urine looks dark yellow you are dehydrated and you should drink more. On the contrary you shouldn’t need to run to the bathroom too frequently. If this is the case drink less.
Avoid getting noticebly thirsty. Drink in advance.
Liquids permitted are all types of unsweetened water, tea and black coffee without a sugar. All other liquids are not allowed on this diet plan.Take action: Use this hydration calculator to decide how much water you really need to be consuming daily.
THE FINAL STAGE OF THE SIX PACK DIET PLAN
First of all, arm with some patience. Although this diet strategy works, it will take time before you reach your goal. You didn’t gain all that weight over night, did you?
Most likely you will need to follow this diet strategy at least for multiple weeks or even months until you lose enough body fat for your abs to be clearly visible. It all depends on your current state of the metabolisms and how much body fat you have to lose.
Also you may be required to tweak your calorie and macronutrient intake along the way as you progress and your body composition change.
Once you reach a single digit body fat level and think you are photoshoot ready, follow these dietary manipulation strategies to get extremely shredded in 7 days.
Until then… commit yourselft to follow the 6-Pack diet plan for at least 12 weeks and see where it take you.
Whatever happens stay consistent and don’t give up!
If you have any questions or you need help, let me know in the comments.