Is peanut butter good for abs
Nutrition plan for your six pack
I can never stress enough the importance of proper nutrition in building a six-pack ...
Without proper nutrition, you are just wasting your time in the gym. Seriously, your workout, no matter how hard it is, is useless without the support of proper nutrition.
Your task: You need a nutrition plan for your six pack!
The nutrition plan is one of the main factors in how you will get your body fat percentage below 12% - only when that is the case will you see your six pack abs.
So, let's start: if you want to lose weight and reveal prominent abdominal muscles, your diet should consist of foods high in protein and fiber. Just don't stress, everything is more straightforward than it might sound and you will understand everything better after reading this article ...
Let's talk about protein ...
First, aim to get high quality protein and fiber in EVERY meal. In addition to the absolutely necessary calorie balance (see six-pack tips ...), this point is probably the most important.
A (if possible unprocessed and carefully prepared) food that is high in lean protein, offers you several advantages that will benefit your abdominal muscle goal ...
Proteins are for
- the repair,
- the structure
- and conservation
Of course, the more muscle you can build and maintain, the better your metabolism, i.e. your body's ability to burn fat, will be. One of the main reasons protein is so important to your diet, however, is that protein does NOT make your blood sugar levels skyrocket.
What does that mean?
The more stable your blood sugar level, the more fat your body can "convert into energy" (in simple terms).
Protein is difficult for the body to break down and therefore has a thermal effect of up to 20% compared to carbohydrates and fat.
And what does that mean again?
When you consume protein, 20% of the total protein calories are only used to convert the proteins into small chains of amino acids ...
This, in turn, is extremely important to get your metabolism going and to lose MORE body fat. Protein in your diet provides long-term energy and carbohydrates provide short-term energy (carbohydrates as energy donors are good as a quick energy kick before training, but the effect "fizzles out" quite quickly). So what you want is a high-protein diet plan.
The Top 10 Sources of High-Quality, Lean Protein:
1. Skinless chicken breast and turkey / turkey
2. Wild salmon
3. lean beef
5. lean pork
6. Skimmed milk
7. Cottage cheese (fat-free)
8. Whole egg and egg white omelette
9. Beans, nuts, legumes
10. Soy (tofu)
Now let's talk about high fiber foods ...
By adding fiber to your six pack eating plan, you improve wellbeing and ultimately fat burning. Fiber absorbs water, which gives you a long-lasting feeling of fullness. As you probably already know, a calorie deficit is essential when building abs.
In the list below you will find high fiber foods that I personally rely on and that are also fortified with vitamins and minerals.
Note: Dietary fiber is essential for building muscle and losing fat.
The Top 10 Foods High in Fiber:
2. fresh spinach
3. yellow and red peppers
5. Sweet potatoes
6. brown rice
7.Oatmeal (my favorite breakfast)
8. Berries (extremely high proportion of antioxidants, for your regeneration)
9. Bananas (my favorite post-workout KH)
10. Legumes, beans, nuts
Again, I want to emphasize that you should add some lean protein to every high fiber meal ... to EVERYONE! By the way: protein is not only found in fish and meat. Below is an example of what my daily diet looks like during the defiphase.
Top nutrition plan for six pack abs
Meal 1 (breakfast)
- 2 egg whites
- 3 tablespoons of oatmeal mixed with 2 teaspoons of chopped almonds
- ½ cup of skimmed milk
- optional supplement: 1 teaspoon of flaxseed oil
Meal 2 (snack)
- 2 hard-boiled eggs
- 100 g serving of broccoli
Meal 3 (lunch)
- 100g chicken breast
- 100g mixed vegetables
- 1 large apple
Meal 4 (post-workout meal)
- 1 banana, 3 egg whites, 5 tablespoons of oatmeal
- in the mixer with some low-fat quark and water
Meal 5 (dinner)
- 100g salmon
- 1 cup of spinach
- 75g berries e.g. B. Strawberries
Meal 6 (Before I go to bed)
- 75g cottage cheese with blueberries
Rules for the six pack nutrition plan
Rule # 1: Eat SMALLER meals throughout the day
Ideally, you should eat a small meal every 3 to 3 1/2 hours every day. Not only will you feel less hungry, but it will also help boost your metabolism by getting the right amount of energy at all times.
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Instead of eating three larger meals, spread out 5 or 6 smaller meals over the day.
Note: lately, intermittent fasting has also become increasingly popular. Here you only eat one meal a day - this takes place AFTER your training. Please try out for yourself whether this approach is applicable to you and your daily routing, it will definitely work.
Rule # 2: Eat enough good quality PROTEIN every day
As already indicated, TOP protein (e.g. from chicken, Serano ham, tuna) has a higher thermal effect than carbohydrates and fat. As a result, your body has to burn extra calories to convert the proteins into smaller amino acids.
In addition, it will keep you full longer than carbohydrates. You also need proteins for building and maintaining defined muscles.
You should dedicate about a third of your total calorie intake to protein. Proteins are muscle building blocks and muscle mass has a metabolic effect, we already had that :)
Rule # 3: Eat 25-35 grams of FIBER per day
Most of your carbohydrates should consist of high-fiber foods like vegetables, fruits, and high-fiber, NON-refined grains.
Fiber in your food absorbs the water, making it go up in your stomach. That's why you feel full longer. In addition, high fiber foods also control your blood sugar levels; thus your body releases more fat to burn.
Rule # 4: AVOID processed sugars and refined grains
Oh god, this point is really important! One of the main reasons most people are obese is the amount of industrial sugar they cram in each day.
Food / drinks that are very sugary can cause your blood sugar levels to skyrocket, causing your body to stop producing the hormone glucagon.
Glucagon is a hormone responsible for releasing body fat that is meant to be used as energy. If you ingest too much sugar, your glucagon production will stop.
Rule # 5: Eat plenty of HIGH QUALITY fat
When I say "fat" I mean the healthy type of fat, such as fat. B. nuts and grains, nut butters, olive oil, organic meat and eggs, virgin coconut oil and avocados. Fats do not make you fat, but can be a huge help when you have a six-pack.
Under no circumstances should you withhold these healthy fats from your body, otherwise this could negatively affect your hormone levels and only lead to even more cravings. Without healthy and natural fats, your six-pack will remain a dream - seriously.
In addition, you should avoid unhealthy fats (saturated fat), such as: B. Butter, margarine, fried foods, sauces and the fat on your schnitzel. Avoid hydrogenated fat at all costs as it does more harm than good.
Rule # 6: Drink lots of pure water EVERY DAY
It is vital to drink enough throughout the day, but especially during and after training.
It is best to drink around 40-50 ml per kilo of body weight. We are mostly (almost 70%) water and too little fluid in your body will have a negative effect on your physical (AND mental) performance.
My rule of thumb about water is that if you are thirsty, you are already dehydrated. So DO NOT wait until you are thirsty - it's that simple!
Let me summarize my six pack nutrition strategy:
- I eat small meals throughout the day that contain a lot of natural protein (nuts, legumes, fish, meat, dairy products, etc.) and supplement with foods rich in fiber.
- I consume an average of 350 calories per meal (5-6 times a day).
- That adds up to a total of around 1,750 to 2,100 calories per day and is a good average.
- In order to lose weight AND body fat, you need a calorie deficit. Without this deficit, you have no chance. Know and calculate your daily calorie consumption.
My conclusion: You need to burn more calories for your six pack than you get from your food. Also, applying your nutrition plan requires discipline and continuity. In this context I close with a quote from Dr. phil. Michael Richter: "Self-control is the smallest dictatorship."
Take a look at the currently best professional six-pack guides ...
The best training and nutrition plan for your six pack ...
I can highly recommend the fitness guide by Sjard Roscher. In it you will find complete instructions (with a guarantee of success) as well as an unusual system for your abdominal muscles.
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The program has helped thousands of six-pack aspirants achieve distinctive abs, rapid fat loss, and an aesthetic body.
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