How To Get Six Pack Abs - The Ab Diet Meal Plan

Published: 05th January 2010
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This is a sample meal plan for a person who is looking to build a little muscle and burn a little fat. The calories and meal times can vary based on your schedule and nourishment needs, but try to munch every 2.5 to 3 hours. Many of us hold wild schedules and feel as if we are destined to simply be out of shape forever, but my friend this is not the situation. It is actually very easy to attain a dream body, provided you stick to the correct steps.



The opening step is preparation. In order to be triumphant you must prepare for everything, so I constantly advise people to spend a few hours on a lazy Sunday afternoon and plan all of their food for the workweek, set it into tupperware containers as individual meals and freeze it.



Then you would simply take a days worth of food with you to work and you will not have to be anxious about being tempted to go to the McDonalds Drive Thru and ruin all of the hard labor that you just put in the night before at the fitness center!



Here is a sample meal plan that I have used with some success to decrease my body fat, get ripped fast, and keep my six pack abs on point. You may modify it to suit your needs.



MEAL 1

6 Egg Whites

1tbsp Flax Oil

1/2 Grapefruit

1 cup peppers,

1/2 cup onions

1/2 cup mushrooms

1/2 cup Oatmeal

Protein 35, Carbs 40, Fat 14, (in grams) Calories 456



MEAL 2

30 Grams whey protein

1/2 cup plain low fat yogurt

1/2 cup strawberries

2 tbsp raw almond butter

Celery sticks

Protein 37, Carbs 18, Fat 17, (in grams) Calories 415



MEAL 3

30 grams whey protein

1 cup boysenberries

12 almonds

Protein 30, Carbs 20, Fat 15, (in grams) Calories 330



MEAL 4

6 oz Grilled Skinless Chicken Breast

1/2 cup brown rice

1/2 cup yellow pepper

1 cup zucchini

1/2 cup red pepper

1/4 cup diced onions

2 tsp Olive or Flax oil

Protein 42, Carbs 43, Fat 14, (in grams) Calories 516



MEAL 5

6 oz lean chopped steak

1/2 cup Grilled onions

1 cup Grilled Peppers

1/2 Sweet Potato

1 Cup Spinach

Protein 36, Carbs 37, Fat 6, (in grams) Calories 354





MEAL 6

30 grams Protein powder

2 tsp Olive or Flax oil

1 Plum

Protein 30, Carbs 8, Fat 14, (in grams) Calories 265



Remember to eat the foods listed above in their whole, natural foods in their unprocessed states. Try to avoid processed and man made foods as best you can. You can manipulate the macronutrient (protein, carbs, and fats) ratios to suit your individual needs.



Following the diet and nutrition principles outlined here can be overwhelming at initially, especially if you are just starting out and have been eating terrible for years. This can without doubt be an extreme shift in lifestyle, but it is a surefire way to get healthier, lose stubborn body fat, and look better for life.

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