Diet for a six pack
If you want to have a geat six pack , you have to burn the fat thats hiding them . To do this, you must accomplish two basic dietary goals: consume enough to maintain muscles and don’t eat so much that you put on fat . This is a basic nutrition plan, not an easy one. Here are few easy to understand rules to follow to maintain your midsection . Don’t forget this is only a beginners guide to eating , so make sure you experiement with what works best for you.
Consume more vegetables and more protein . A high protein diet makes you feels fuller for longer and helps keep you abs flat, On the other hand eating too many carbs makes your belly feel swollen. The best examples of foods to eat are chicken (no skin), fish and lean beef with lots of mixed vegetables. The more colourful the vegetables, the better! Orange and yellow peppers, onions, tomatoes, broccoli, spinach and green beans are all a good choice to pair with a protein rich meal. If you struggle to find the time to eat proper meals, a whey protein shake or low carb protein bar may be an great alternative.
Stay away from the starchy carbs . After 4 p.m., stay away from carb heavy foods that come mostly from grain or dry carbs . This means less pasta, bread or rice in the late afternoon or eve. These foods seem to put flab on the belly. You should still eat your dinner every night in addition to a big healthy breakfast, lunch and several healthy snacks. Tuna and a green salad is a great lunch time meal for burning fat.
Eat fibre. Fibre keeps you regular and helps your body better assimilate dietary fat. Try scattering your cereal with raw oat bran. Start with one table spoon for a day or two and advance it up to double the amount.
Consume more good fats~ essential fatty acids } . Eat approximately 60 to 100 grams of fat per day from avocados, olive oils, nuts and flaxseed. A huge mistake some people make: they go for fat free and feel deprived. You must give your body good fats!
Take a day off . This means you can eat what you want after every six days of eating healthily. By having a cheat day, your body’s metabolism is shocked into burning more calories.
Diet 
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Upon Rising: |
Drink 300-500ml pure water one fat burner - mix in 200ml pineapple juice or water 30-40 mins power walk or other cardio exercise |
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Meal # 1: |
3 egg whites + 1 whole egg or 100g low fat cottage cheese or Raw nuts and seeds + 1 serve rolled oats or wholemeal toast (I piece) or apple |
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Meal # 2: |
2 scoops Pro Lean (mix in 150ml water) |
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Meal # 3: |
1 serve chicken breast, fish, lean beef or tuna ½ serve brown rice, potato or pasta 1 large serve green veg or salad (olive oil dressing) |
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Meal # 4: |
2 scoops whey protein (in 150ml water) or 100g low fat cottage cheese 100g Nestle diet yoghurt or small apple |
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Meal # 5:(8.30pm) |
1 serve chicken breast, fish or lean beef 2 serves non-starchy veg/salad |
Immediately after all weight training:
1 serving whey protein (mix in water)
1 x piece fruit
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Serving sizes: |
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Protein: |
size of hand (palm only) |
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Carbs: |
size of clenched fist (cooked) |
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Note: |
Drink 42ml water/kg bodyweight/day |
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For more information visit bodybuilding supplements. |
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