Six Pack Diet-How To Set Up A Six Pack Abs and Fat Loss Diet Plan

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I often see all these random six pack diet recommendations thrown around and it seems like every other day someone is telling you that this six pack diet is better then that other diet for xyz reasons. Does anyone else want to pull their hair out?  All this contradictory information does is just confuse the reader so much that they don’t take action on any six pack diet. That’s the worst part of the whole thing. Well meaning people get so confused that they just end up eating the same and never see their six pack.



Fat Loss Diet Plan

So when I thought about this article I knew that I couldn’t give you the same song and dance of “low carb this” or “high protein that”, I needed to make a clear statement so that you could get the information that you need to take action today and get your six pack fast.

Understand that carbs aren’t bad, fat is ok and protein is the best

Here’s the deal. While the mass media will gladly tell you all about why you should avoid carbohydrates and why they are bad for you, I think you need a different side. First off, carbohydrates when taken in excess (every meal) and for too long (every day) can lead to ver serious health problems and obviously weight gain. That doesn’t mean that they are all bad and don’t belong in a six pack diet.  Carbohydrates need to be controlled and use like the other nutrients (protein and fat). They are your bodies primary energy source and need to be eaten at specific times and rotated in a precise manner in your weekly diet. Just look at my pictures, I’m living proof that you can get ripped by include carbs in your diet.

Protein and fat,on the other hand, are things that you need much more of. Don’t go too crazy with fats and don’t think that you can eat any type of fat and get away with it. Most people hear about healthy fats right? We know that they are good for us but people go crazy and eat 10 grams of fat with every meal. That will wreck your six pack diet. if you really want to stick to a fat loss diet plan you must get these rules in order.

We have an infinite ability to store bodyfat. So by consuming a ton of fat with every meal, regardless of how healthy it is, we will store body fat.

A Six Pack and Fat Loss Diet Plan

Now we all realize how important protein is or we should. The amino acids in protein are what causes us to build new muscle tissue. Most people just don’t eat enough protein. It’s sounds funny to say since bodybuilding magazines advertise a powders every other page and every 15 year old who wants to gain muscle will buy tub after tub without results but when you break it down, most people just don’t get enough protein to match their goals for our fat loss diet plan.


So that’s a quick overview of the three macronutrients. I’m choosing not to include supplements that will make up your six pack diet in this article because those three nutrients are really the only thing that can help change your body and burn bodyfat.

Now the next step is to determine your nutritional breakdown of these three macronutrients for your six pack abs diet. While you can look through the research and go with various formulas for determining your protein, carbohydrate and fat intake, I’m going to give you my practice-tested ratios for each one.

Nutritional breakdown for a six pack and fat loss diet plan

Protein For Males:1-1:25 when consuming high carbohydrates, 1.25-1.5 when consuming low carbohydrates

Protein For Females: .75 grams when consuming high carbohydrates, .9-1.0 grams when consuming low carbohydrates

Carbohydrates For Males: 1.5-3 grams on intense training days, .5-1.0 on off training days

Carbohydrates For Females: .9-1.0 grams on intense training days, .2-.5 on off training days

Fat For Males:as low as possible on intense training days, .15-.35 on off training days

Fat For Females: as low as you can make it on intense training days, .1-.2 grams on off training days.

Once you set up your six pack abs diet by following this advice, all you have to do is train hard and you’ll get results.

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Leave A Reply (12 comments so far)

  1. tom
    9 years ago

    looks like a good plan

  2. Rob
    9 years ago

    I’m sure you get this question a lot, but I just wanted your input on the issue. Are you a believer in the separation of fats and carbs with protein? I’ve read so many articles that say it doesn’t matter and a handful of articles that says it does but I just wanted to hear your input on it. Thanks!

  3. John
    9 years ago

    Thank you!

  4. ajay
    9 years ago


  5. Rachael
    9 years ago

    I am following this diet, I am 5\’7 and 134 lbs, trying to drop ten, primarily in my mid section. My caloric intake is about 1400. I AM GAINING. I have upped my intensity in lifting, getting better with cardio. What the heck am I doing wrong? I am a former trainer, now I am doubting my own knowledge.

  6. Rebekah
    9 years ago

    Thank you for the great information

  7. Manoj
    9 years ago

    Thank you for the tips

  8. Yoel
    9 years ago

    Hey, I made a diet plan, and I took the average of your numbers, and it resulted in: 1070 kcal on training days and 1060 kcal on off-training days. Is this enough or do I need more calories to safely lose fat?

  9. admin
    9 years ago

    Hmmm, that seems a little too low for me.

  10. Erin
    9 years ago

    would love to know how to get my lower abs to show.. and my waist to go in .. i have a pretty flat stomach but it is kind of wide looking from the front.

  11. Michelle
    8 years ago

    My husband and I are so excited to have found your site! You had us at the article on beef and what is happening to our food supply, we trust that we are being fed the best things for us, so not the case! If you have not watched King Corn please do, it also brings more knowledge about the food industry as well as the film Food INC. We have adjusted our workouts to follow your rules and suggestions and will keep you posted! Thanks so much for the inspiration and great articles.

  12. cis
    7 years ago

    thank you!!

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