6 pack abs meal plan

I have devoted many years of my life to fitness, I take pride in helping people achieve their goals of looking their very best. Some people come to me with steroid questions, others are looking for the perfect workout and many more come to me to get a perfect diet plan to help them achieve that lean look and six-pack abs. All of these years, I have put together many meal plans and it is always a tedious task to dial in a client's diet just right.  There are many different types of goals and many ways to go about reaching those goals, but the one thing that stays consistent is the fact that diet affects the way we look a lot more than any other factor.

Below are three(3) meal plans that I put together for a consultation client that me and my colleague Rick Vallejo have been working with. This is a guy from Australia, we will call him “D” -  In this meal Plan I'm trying to help “D” see his abs again for the first time since his early 20's.

STATS:
Age: 42
Weight: 74 kg
Height: 177 cm‏
Neck 42 cm
Chest Flexed 102 non-flexed 98 cm
Waist 89 cm
Hip 94 cm
Quads 49 cm
Calves 35 cm
Biceps Flexed 38 cm non-flexed 33 cm‏

Goals:  Shredded Abs + bigger arms and chest.

Meal Plan #1

The meal plan is based upon a 2500-3000 calorie diet.

Macro break down when cutting is quite a bit different than bulking or maintenance. This plan will consist of 65-70% protein, 15-20% carbs and 5-10% fat.  When cutting, there are quite a few less options in terms of food choices and it is far more strict.  To get the abs you have to make the sacrifice, you can't be a baby and cry about food and have Abs of steel too!

You can still make these meals very good and enjoyable, but it all comes down to preparation.  The eggs and protein combo cooked together is absolutely delicious and if done properly( I'm going to teach you to make below) will be something you truly look forward to everyday.  I recommend using “Whey to Build Muscle” protein, and using their flavors of Peanut Butter Crunch and Ice Cream Sandwich in these meals.  Also mixing the Whey to Build Muscle protein with your Oatmeal and Peanut Butter is amazing.  Peanut Butter is going to be your main source of Fat, since Carbs will be eaten in vegetables, oatmeal and sweet potatoes.  This is a cutting diet and needs to be treated accordingly, so stop crying now.

First thing in the morning

• 1 Celsius Energy Drink   10 calories  ( can substitute for N2Burn  or N2Slin and 16oz of water)
• 1 Grapefruit   80 calories

First Meal

• 6-8 egg whites   100-135  calories
• 1 serving of steel cut oats   100-150  calories
• 1 tbsp. Peanut butter   190-200 calories
• 1 scoop of whey 2 build muscle   120  calories

Preparation:
Mix the why in your eggs when you cook them and also mix in oatmeal... can have 1.5 scoops... I recommend Peanut Butter Crunch or Ice Cream Sandwich flavored Whey to Build Muscle protein.

2-3 hours after first meal

• 1 can of LOW SODIUM LIGHT TUNA   100 calories
• 1 FAT FREE Greek Yogurt  (Dannon Light and Fit flavored greek is approved)  80-100 calories

2-3 hours later

• 8 oz. WHITE FISH or chicken   240 calories
• 2-3 servings of vegetables  50-75 calories
• 1 sweet potato   150 calories

Throughout the day and evening you are allowed TWO quest bars or Ansi Cheesecake Bars... Approved Flavors are written below...

Bars  160-180 calories
ALSO, Post workout, 1 serving of WHEY ISOLATION   120 calories

[6:30]-[7:00]  pm

• 12 oz. WHITE FISH or chicken   360  calories
• 3 servings vegetables   50-75  calories

30 minutes before bed

• 10 egg whites   170  calories
• 1 serving steel cut oats   100-150  calories
• ½ tbsp. Peanut butter   95-100 calories

Approved foods list:  
Types of fish:  Halibut, Cod, Flounder, Squid, Pollack, Tilapia, Scallops, Hake, Tuna
*Needs to be fresh
*Chicken needs to be lean and hand trimmed. Chicken tenderloins are fine.
Vegetables:  Green Beans, Mushrooms, Spinach, Broccoli, Carrots, Cauliflower, Onions, Peppers, Peas, zucchini

Approved Quest Bar flavors:  strawberry cheesecake, coconut cashew, cinnamon roll, lemon, chocolate peanut butter and double chocolate chip... you may also have Ansi Gourmet Cheesecake bars... Approved flavors for this are strawberry cheesecake and chocolate peanut butter

You will be allowed one cheat meal a week.  It can replace your dinner of chicken and vegetables. Don't go crazy on it either, there is no candy bars or anything like that. Only a cheat meal of something like pizza, or pasta. NO FAST FOOD. keep it to something you cook at home or pizza which you can order. you can go out to dinner at a restaurant as well and have an 8oz fatty steak.

Only drink water throughout the day, never any sodas, fruit drinks or anything of the sort. Prefrebly drink the distilled electrolyte water from Vons as well.

If you ever have questions on approved foods, just ask me here:  [email protected] but don't substitute anything without asking and confirming first. I want you to stick to this as closely as possible.

Meal Options #2

Many of the items stay the same as meal plan #1, however some things have been added here. Special K protein cereal has been added, LEAN ground beef, FAT FREE ground turkey, banana, etc.  Understand how strict and structured these meals need to be for a sucessful cutting diet. It is imperative to keep the protein intake very high while keeping calories and fat to a bare minimum.  These are just more options to incorporate into the same goal.

If you are wondering why the grapefruit?  Several reasons. One is that it regulates insulin which helps to burn fat.  Another is that is has a nice amount of fiber which will curb your appetite.

I highly recommend incorporating N2Burn and/or N2Slin into this program as well. This will help to burn fat throughout the day and also suppress your appetite without too much in the stimulant area.

I also recommend drinking distilled electrolyte vapor water. This is generally sold at every grocery store.

First thing in the morning

• 1 Celsius Energy Drink    -   10 calories  ( can substitute for N2 Burn  or N2 Slin and 16oz of water)
• 1 Grapefruit    -  80  calories

First Meal

• 6-8 egg whites and     100-135  calories
• 1 serving of steel cut oats    100-150  calories
•  1 tbsp. Peanut butter    190-200 calories
•  1 scoop of whey 2 build muscle   120  calories

Mix the whey in your eggs when you cook them and also mix in oatmeal... can have 1.5 scoops... recommend peanut butter crunch or ice cream sandwich.

2-3 hours after first meal

• 1 serving of special k protein cereal with half serving PLAIN almond milk   125-150 calories
• 1 banana   70  calories
• 1 FAT FREE Greek Yogurt  (Dannon Light and Fit flavored greek is approved)   80-100 calories

2-3 hours later

• 8 oz. FAT FREE ground turkey   240 calories
• 2-3 servings of vegetables    50-75  calories
• 1 sweet potato    150  calories

*Throughout the day and evening you are allowed two(2) quest bars or Ansi Cheesecake Bars...  

Bars  160-180 calories

ALSO, Post workout, 1 serving of WHEY ISOLATION   120 calories

[6:30]-[7:00]  pm

• 12 oz. WHITE FISH or chicken  OR 8 oz. 96% lean ground beef  350-400 calories
• 3 servings vegetables    50-75 calories

30 minutes before bed: 

• 10 egg whites    170  calories
• 1 serving steel cut oats   100-150  calories
• ½ tbsp. Peanut butter    95-100 calories

OR

*You can substitute a whey protein shake for the peanut butter...   120  calories

Meal Plan #3

This is generally the same plan, however there are some small additions. I do not want you eating the chicken salad too often because of the dressing. The sodium in the dressing, even fat free dressing, is not good. It is okay once a week. Also, raw vegetables are incorporated and you can use small amounts of mustard for taste on things. I have changed your egg whites in the morning here to having vegetables in an omelet.  You will like this option as well.. I also changed your dinner to either LEAN venison or lamb. This type of dinner should only be eaten once per week.

First think in the morning

• 1 Celsius Energy Drink  -  10 calories
• 1 Grapefruit  -  80  calories

First Meal

• 6-8 egg whites and   100-135 calories
• 1 serving of steel cut oats    100-150 calories
• 2 servings of vegetables in omelette (mushrooms, spinach, onions, peppers, etc.. ) 40-50 calories
• 1 scoop of whey 2 build muscle   120  calories

Mix the why in your eggs when you cook them and also mix in oatmeal... can have 1.5 scoops... recommend peanut butter crunch or ice cream sandwich

2-3 hours after first meal

• 1 can of LOW SODIUM LIGHT TUNA or special k protein cereal  with half serving of PLAIN almond milk  100-150 calories
• 1 FAT FREE Greek Yogurt  (Dannon Light and Fit flavored greek is approved)  80-100 calories

2-3 hours later

• 1 grilled chicken salad... Lettuce, GRILLED chicken, veggies -  8-12 oz. Chicken... ONLY FAT FREE DRESSING... 400-500 calories
• 1 sweet potato   100 calories

*Throughout the day and evening you are allowed TWO quest bars or Ansi Cheesecake Bars...

Bars  160-180 calories

ALSO, Post workout, 1 serving of WHEY ISOLATION     120 calories

[6:30]-[7:00]  pm

• 2 servings of LEAN venison or lamb     500-600  calories
• 3 servings vegetables    50-75 calories

30 minutes before bed:  

• 10 egg whites    170  calories
• 1 serving steel cut oats    100-150  calories
• ½ tbsp. Peanut butter   95-100 calories

These are three meal plans you can switch around day by day, each one should be followed to the letter as it will lead to the body of your dreams with those six-pack abs you've missed so much.  Yes these plans are very strict and do not leave much room for cheating, but these are the true sacrifices one must make to have shredded abs year round.

Please contact me with all of your questions:  [email protected]

-Dylan Gemelli

PS:  Our client on this diet plan is currently using YohimFlame along with the diet program above.  As the days roll by and “D” gets deeper into this strict diet plan, his body will begin to burn away at the stored body fat to feed energy demands.  While on this diet you still train, training requires additional energy to help your muscles function.  The use of YohimFlame will help him to specifically target the fat pockets on his body he wants to dissolve into usable energy, in this case: his belly fat hidding his Abs! - To get maximum results on your abs, YohimFlame should be used twice per day aftter each of your two showers, 8 sprays each application, split 4 sprays on the right obliques and abs, and another 4 sprays left obliques and the other half of the abs. Do not use after 7pm as it may cause sleeplessness.

YohimFlame should easily help mobilized stored fat from the areas it is applied on and let your body favor those areas to burn as energy.  This meal program is sure to cause major fat loss and YohimFlame just helps focus to target the Abs in “D's” case.