Content

Part 1: Introduction
Part 2: The Six-Pack Action Plan
Part 3: My Meal Plan

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 Introduction

For many beginners getting a six-pack is one of the

main reasons they get into fitness and start dieting.
Having nice abs is amazing and will definitely get
you a lot of attention from the other sex.

But because everyone is talking about them, many

people have a completely false idea in their head
about what it takes to get a six-pack. They think you
have to do hundreds of crunches or ab exercises
daily, when in fact that's the best way to burn
yourself out in no time.

If you want to make your abs “pop” your first

priority should always be your body fat percentage.
The truth is that we all have abdominal muscles, but
in most cases they are hidden underneath a big layer
of belly fat. You can do as many crunches as you
want but you won't notice any difference unless you
get rid of the fat first. That’s why the right meal plan
is so important.

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 Six-Pack Action Plan

Step 1: Reducing Belly Fat

Step number 1 for our six-pack diet plan will be to

reduce belly fat.

How do we do this?

With a smart and consistent calorie deficit. The

reason I say “smart”  and “consistent” is because if
your calorie deficit is too large you will not only lose
fat but also strength and muscle.

So we don't want to crash diet or stop eating

altogether. But if your calorie deficit is too small, you
fat loss progress will be extremely slow and you will
probably lose motivation before you even start
seeing any results.

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The ideal calorie deficit is around 20 - 25% below your
maintenance level (click here to calculate your
maintenance level). That way you will lose fat fairly
fast around 1 to 1,5 pounds per week but won't lose all
your strength and can still exercise normally.

Note: If you hate calorie counting but still want to

lose belly fat read this article.

Step 2: Optimizing Your Macronutrients

Next, you need to get your macronutrients right, so

your protein, carbs and fats. The most important here
is protein, which you want to get quite a bit of to
further minimize the risk of muscle loss.

When you are in a calorie deficit the ideal protein

intake is around 1 gram per pound of body weight. If
you are starting from a pretty high body fat
percentage you can go a bit below that and instead
shoot for 0.8 grams per pound of body weight. But the
leaner you get the higher should be your protein
intake. 

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How much carb and fat you eat is less important than
your protein intake, but you still want to get them
right. I always suggest to get 20% of your daily
calories from fat and simply fill the rest of your
calories with carbs. If you don’t know how to do all
these calculations, read this step-by-step guide.

Step 3: Control Hunger With The Right Meals

& Snacks

We all feel hungry on a diet and it's just part of the

process. But there are ways to minimize the hunger
and make dieting as enjoyable as possible. That's
where the right foods come into play. When you can’t
eat a lot of daily calories you want to make sure to get
the most bang for your buck. 

That's where high-volume, low-calorie foods come

into play. These foods will occupy more room in your
stomach and make you full, but because they are low
in calories they don't make you fat. I have compiled a
list of the best options here. You can eat massive
amounts of them and still lose weight.

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When setting up my meal plan, I always like to
combine vegetables with some sort of protein. That
way you can eat a lot, the meals are healthy and you
will lose weight.

For example, one super easy meal is to take a

vegetable mix (you can use the frozen vegetables you
get at the supermarket) and add some beans and
chicken. Season everything with curry or just normal
pepper and then you're good to go. It tastes good is
perfect for weight loss and will make you full. Make
sure you have a list of such meals ready when you
start your diet.

Step 4: Hydration

As you diet, your cortisol will increase which leads to

more water retention under your skin. Basically, your
body holds on to all the water it can get and stores
more of it than normal. This makes you look puffier
and overall less ripped. To get rid of this problem you
want to make sure to drink plenty of water. Your urine
should always be light yellow. If it's dark yellow you
are not drinking enough and up your water intake.

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A good starting point is to get around 2.7 liters (or
3/4ths of a gallon) of water for women and 3.7 liters
(or a gallon) for men per day.

This should be your baseline to shoot for every day.

Now, if you are like me and exercise regularly then, of
course, you need to add some additional water to that
baseline, simply because you sweat more than the
average person. A good recommendation is to add 1
liter per hour of exercise, to make up for the
additional sweating.

The right balance of sodium and potassium also plays

a major role in your water retention. Sodium can be
found in tables salt and potassium can be found in
many vegetables and fruits like bananas. So if you feel
your body retains too much water, play around a bit
with these foods and see if you notice a difference.

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Step 5: Get Enough Essential Fatty Acids

When you are dieting you want to make sure to get

enough essential fatty acids. Those are your omega 3s
and 6s, which the body cannot make itself and needs
to derive from foods.

These two are vital for health and hormone

production. Because longer dieting can have a pretty
drastic impact on your hormone levels I always try to
get around 3 grams of either fish oil or flaxseed oil
every day, which are both packed with omega 3 and 6.
This will ensure a healthy hormone balance and good
testosterone levels.

What About Supplements?

At this point we are almost done setting up the

ultimate six-pack meal plan. Supplements are the last
important step. Of course, they can never replace the
right foods or macronutrients but they can still help
you reach your fitness goals faster. 

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Unfortunately, with so many different supplements on
the market it can difficult to choose the right ones. I
remember how intimidated I was after my first visit to
the local supplement store, where they had literally
hundreds of powders, bars and pills.

The simple truth is that the supplement industry is

huge. Huge as in BILLIONS of dollars. It is also true
that most of that money is spent on worthless
supplements that won’t have any effect on muscle
growth or fat loss. So to help you find the ones that are
worth their price tag, here is my short list of the best
muscle building supplements for beginners.

#1 Beginner Supplement: Protein Powder

Protein powder is probably the single most popular

workout supplement. This is because when you want
to build muscle through strength training your body
requires more protein for a muscle repair and growth
after a workout. While this doesn’t mean you have to
use protein powders to reach your recommended daily
protein intake, consuming enough protein every day
can be tricky.

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Especially when you don’t have time to prepare high
protein meals all the time, a good protein powder can
really make your life easier. That is why most athletes
and bodybuilders use protein powders in addition to a
balanced diet. You probably already know this and
might just be asking yourself which protein powder is
best.

From whey to casein to vegan, there are a lot of

options to choose from and within the fitness and
bodybuilding community there is always a lot of
discussion about which is best. But as I explain in this
article it most likely won’t matter all that much which
kind of protein you buy as long as you take it
regularly. So just go with the one you like best (unless
it’s soy or beef protein).

Optimal dosage: max. 30% – 50% of your daily

protein intake

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#2 Beginner Supplement: Creatine

Creatine helps supply the muscle cells with energy for

muscle cells during high-intensity, short-duration
exercise. Along with protein powder, it is one of the
few supplements that actually delivers on its promise
to help you improve your fitness.

Unfortunately, due to its popularity there are also a lot

of misconception about creatine. No, creatine won’t
harm your kidneys unless you have an already existing
condition, study after study has proven this. It also
doesn’t build muscle by itself, but it will increase your
strength level.

Here is my in-depth article on how to take creatine

correctly. I will teach you everything you need to know
about the optimal dosage and timing etc.

Optimal dosage: 3 – 5 grams per day

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Putting It All Together

And those are the 5 steps to set up a six-pack diet

plan. At this point it's really all about adherence and
want to follow this diet at least for a few weeks to see
results. Start with the sample meal plan on the next
page, or get a custom one with my Meal Planning
Mastery program

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 My Meal Plan

Now that you know how to diet to get six-pack

abs, let’s see what this looks like in practice. I
will now show you the meal plan I used to
make my abs appear. It was a 2000 calorie
diet high in protein to make sure I didn’t lose
any muscle during the process. I also included
a second meal plan for women, which will
achieve the same.
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 Meal Plan Men
2000 kcal
Note: This diet plan fis or a 6" 180lb male who trains 3x per week (= TDEE
around 2500 kcal)

Meal 1:
2 Eggs: 156 kcal (14.1 protein; 11 g fat; 0 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
50 gram oatmeal: 201 kcal (6.2 protein; 4.3 fat; 36.4 carbs)

Meal 2:
25 gram mixed nuts: 145 kcal (5.9 protein; 12.3 fat; 2.9 carbs)
30 gram whey protein shake (isolate): 111 kcal (25.8 protein; 0 fat; 1.6 carbs)

Meal 3:
100 gram brown rice (cooked): 139 kcal (2.6 protein; 1.1 fat; 29.2 Carbs)
100 gram chicken breast (no skin): 160 kcal (31 protein; 3 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6
carbs)

Meal 4:
200 gram brown rice (cooked): 279 kcal (5.2 protein; 2.2 fat; 58.4 Carbs)
150 gram salmon (or other protein source): 270 kcal (31 protein; 16.5 fat; 0
carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6
carbs)

Meal 5:
30 gram whey protein shake (isolate) : 111 kcal (25.8 protein; 0 fat; 1.6 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
1 apple: 75 kcal ( 0.6 protein; 0.2 fat; 17.4 carbs)

Total: 1969 calories; 155g protein; 52.8g fat; 214.8g carbs

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 Meal Plan Women
1500 kcal
Note: This is a sample diet plan for a 5' 8”, 135lb woman who trains 3x per
week (= TDEE around 1900 kcal).

Meal 1:
1 Egg: 78 kcal (7 protein; 5.5 fat; 0 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)
50 gram oatmeal: 201 kcal (6.2 protein; 4.3 fat; 36.4 carbs)

Meal 2:
20 gram Mixed nuts: 116 kcal (4.7 protein; 9.8 fat; 2.3 carbs)
20 gram whey protein shake (isolate) : 74 kcal (17.2 protein; 0 fat; 1.1 carbs)

Meal 3:
100 gram brown rice (cooked) : 139 kcal (2.6 protein; 1.1 fat; 29.2 Carbs)
100 gram chicken breast (no skin): 160 kcal ( 31 protein; 3 fat; 0 carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6
carbs)

Meal 4:
100 gram brown rice (cooked) : 139 kcal (2.6 protein; 1.1 fat; 29.2 Carbs)
100 gram salmon (or other protein source): 225 kcal (25.3 protein; 13.8 fat; 0
carbs)
150 gram mixed salad (without dressing): 43 kcal (2.7 protein; 0.7 fat; 6.6
carbs)

Meal 5:
20 gram whey protein shake (isolate) : 74 kcal (17.2 protein; 0 fat; 1.1 carbs)
1 banana: 118 Kcal (1,4 protein; 0.4 fat ; 27 carbs)

Total: 1528 calories; 117.1 protein; 38.1 fat; 166.5 carbs

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 Resources
Supplements:

Protein Powder
Creatine
Fish-Oil

Recommended Recipes / Cookbooks:

Anabolic Cooking

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