You’ve seen the ads for abs that might seem impossible. But getting abs is not a matter of a magic pill, or a magic exercise program. There is no such thing as an anti aging pill, or an antiaging diet either. Landing yourself in the best shape of your life takes you making smart decisions. The same applies towards getting a ripped six pack.
Okay, so you want that chiseled 6 pack abs? What exercises should you do? How many sets and reps of each exercise? What’s the best diet plan for abs?
Do you want to learn about a great workout and diet plan for abs that will help you develop the strong core you have always wanted? This article will tell you the best way to achieve a flat belly and 6 pack abs.
Exercise And Diet Plan For Abs
Small diet changes can make a big difference. To keep your metabolism (and taste buds) humming, you’ll introduce a variety of new foods into your diet every two weeks. Each phase includes two new recipes. These healthy, easy meals will help you resist cravings and keep your diet on track.
Rock-Solid Protein
Protein will remain steady throughout the eight-week program to ensure you’re not sacrificing muscle.
Slow and Steady Calorie Reduction
You’ll reduce calories slightly each phase. But reducing your calorie intake doesn’t have to be painful. To ensure you’re still getting enough fuel for good workouts, you’ll maintain a moderate intake of healthy fats throughout all phases.
Serious Hydration
Aim to consume roughly 16 cups (1 gallon) of water over the course of the day. Consuming large amounts of water over a short period of time can make you feel physically full and interfere with your eating plan; be sure to spread out your water and write it down in a food diary so you can stay on top of your intake.
Shrimp quinoa salad 1109Juhari Muhade / Getty
Phase 1 (Weeks 1-2)
Breakfast
4 egg whites
1 whole egg
3 oz chicken breast
½ cup green pepper
1 medium apple
Snack
Coconut-Lime Chicken Bites with Baked Zucchini Fries Get the recipe here!
Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Dinner
Spicy Citrus Shrimp with Quinoa – Get the recipe here!
Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Daily Totals:
Calories: 1,480
Protein: 169g
Carbs: 119g
Fat: 40g
Phase 2 (Weeks 3-4)
Breakfast
3 oz chicken breast, boneless, skinless
3 egg whites
1 whole egg
½ cup green pepper
6 almonds (as a side)
Snack
Purple Sweet Potato Parfait
Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Dinner
Chicken Kabobs with Mediterranean Brown Rice Get the recipe here!
Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Daily Totals:
Calories: 1,437
Protein: 164g
Carbs: 124g,
Fat: 34g
Phase 3 (Weeks 5-6)
Breakfast
½ cup oatmeal, uncooked
20g chocolate whey protein
½ tbsp coconut oil
Snack
½ cup egg whites
3 oz chicken breast, boneless, skinless
½ cup green peppers, chopped
½ large grapefruit
Lunch
1 cup broccoli
½ cup cooked brown rice
4 oz turkey breast, boneless, skinless
Snack
Baked Sole with Grapefruit Avocado Salsa and ½ cup brown rice – Get the recipe here!
Dinner
Sweet Chili-Lime Barbecue Chicken with Cucumber Salad – Get the recipe here!
Bedtime
6 egg whites
1 cup baby spinach
Daily Totals: 1,311 calories, 152g protein, 122g carbs, 24g fat
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Phase 4 (Weeks 7-8)
Breakfast
½ cup oatmeal, uncooked
20g vanilla whey protein
1 tbsp flaxseed
Dash of cinnamon
Snack
½ cup egg whites
3 oz chicken breast, boneless, skinless
2 oz avocado
½ large grapefruit
Lunch
1 cup broccoli
4 oz cooked sweet potato
4 oz turkey breast, boneless, skinless
Snack
Beef Lettuce Wraps
Dinner
Barbecue Tilapia with Mango Salsa and 1 cup asparagus – Get the recipe here!
Snack
6 egg whites
1 cup baby spinach