I am struggling to get my six pack..... I think my training routiene is correct so I needo change my diet.... it's totally wrong!!!!!

I currently have a bowl of fruit and fiber (or musli) in the morning, whatever for lunch, and a light meal for evening meal, usually low fat!!!

I am thnking of changing this to somthing like..... (let me know where I am going wrong with this idea - I havnt started it yet but I will if its correct.

Brekfast: Fruit and fiber (or Musli or peanut butter on toast)
Snack: Nutritional bar (some suggestions please)
Lunch: Pasta and a low fat meat (or sandwich, tuna, salad etc)
Snack: fruit or nutritional bar
Evening meal: turkey, chicken with small amount of carbs
WORKOUT!!! Protein shake
Sleep 2-3 hours later

Well thats my idea but I am no expert. I am sure there is an expert out ther who can advise where (if anywhere) I have gone wrong. An idea of the food groups that I should eatand when will be most helpful, that way I can vary what I eat. I have put in the nutritional bars cause I dont have to really prep anything, infact all meals will be quick and easy affirs.

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Learn the principle, abide by the principle, and dissolve the principle. In short, enter a mold without being caged in it. Obey the principle without being bound by it. LEARN, MASTER AND ACHIEVE!!!

Stay away from pasta!

Along with those 'nutritional bars' and most fruits as well.

Morning, instead have Oats. aka SPAM. The kind you have to make yourself that comes from quaker.

Snack: 1/3rd can of tuna and cottage cheese.

Lunch: Just have some steak or a chicken breast. maybe 1/3rd can of chili to go with it.

Snack: Apple or banana is fine. Few grapes, sure.

Dinner: What you want that is good. You know your choices.

What do you do for a workout? Also before bed eat some cottage cheese. Keeps your body in a metabolic state so you keep your metabolism going great while sleeping and stops you from going catabolic.

Supplements. What are you taking?

Abs are tricky. You don't get a six pack from a killer routine (though it does help), you get it from a low BMI. The adipose (fat) tissue covers the muscle tissue, causing you to not see the 6 pack that we all have.

Keep your diet and exercise in balance. Losing adipose tissue is a simple formula. If you spend more calories than you intake, you will lose weight. This is tricky because you still need to keep your protein intake up, so go low carb (not no carb), low fat, & frequent feedings (so that your insulin never has a major spike). I would also do more cardio in the fat burning range. I know that resistance training does do a great job burning fat, but I've never seen a fat marathon runner.

I'm a big fan of the grilled chicken and steamed broccoli diet, but then again, I have what is quite a far cry from a six pack.

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Life is a game. Win.

Here's my meal plan suggestion:


Wake up: Protein shake (immediately after waking up)

Breakfast: Egg whites, green tea, VITAMINS!!!

Beverage: Water

Snack: Handful of almonds, green tea

Beverage: Water

Lunch: Lean protein on whole wheat (not lunch meat, no mayo or other fat), steamed veggies, water

Beverage: Water

Snack / Pre workout: Protein bar

During workout: At least 1L of water

Post workout: Protein shake

Dinner: Lean protein and steamed or raw veggies, water

Dessert: Instone pudding (100 cal, 20g protein), herbal tea



- Wake up meal: You wouldn't go 8 hours during the day without eating, so after your slumber, put some protein back in. Secondly, the quicker you put food in, the quicker you're "priming the pump." When you prime the pump, your metabolic system wakes up and starts using the calories that you deprived it if during sleep.

- Green tea is proven to be beneficial in MANY aspects of health.

- Dessert: Some people may disagree with this, but the way I see it is that it's a treat at the end of the day, it's a goal. If you have not eaten the way that you're supposed to during the day, you haven't earned your dessert. If you don't give yourself a treat regularly, you are more likely to binge on junk food.

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Life is a game. Win.

WWHHHOOOOO!!!! thanks for the repsonces guys but now i'm really confused but it seems to be my fault, bad description of what I am looking for, but I will change that now

I train in kickboxing five days a week (wekends off for sarging ) three days a week I also do resistance training. So the food that I have needs to be quick and easy to prepare, cause I am either making them at work or running out to work or training (or even better sarging ) my lifestlye dosnt leave much time for me to beome a gormet chef..... or post much on this site

Rather than putting down diet (I am greatful for the ones of you who have already posted and will be using them ) could you please let me know what food goups I should be eating and when??? oh and why would be nice to know as well??? By knowing the necessry food groups I will be able to create a diet which works, rather than just blindly follow a diet. I will be intend to be using protein supplements (shakes), when should I have the shakes???? before or after the work-out ( I am usually in bed about two to three hours after I fininsh training, if i makes a difference?)

Thanks for your help..... Let me know if I can repay the favor???? My knowledge lies in matial arts and Pick-up... i'm no guru, but should have some answers to your questions

Happy sargng

_________________
Learn the principle, abide by the principle, and dissolve the principle. In short, enter a mold without being caged in it. Obey the principle without being bound by it. LEARN, MASTER AND ACHIEVE!!!

Medic, you need more carbs throughout the day, especially PWO and breakfast. Even if you manage to get a 6 pack off your suggested diet, your muscles will look flat and be fairly soft due to a lack of glycogen in your muscles.
I posted a diet (that has worked for me), routine, and exercises in "Diet and Exercise Advice, Page 4".
personal stats: natural. 6'2". 210.2 lb. 7.9% body fat. 6 1/2 weeks into a cut.

eat complex carbs throughout the day, stopping probably around 2 hours before your workout. 20g simple carbs (ie 4oz grape juice) and a protein shake pre workout, 60g simple carbs post workout with another protein shake. no carbs in final meal.
healthy fats are best eaten right before bed, and not pre or post workout.
drink 12oz milk and eat a handful of almonds before bed. OR fry like 4 egg whites in olive oil. either is good for before bed.
eat a lot of vegetables and fruit. stay away from white bread. no junk food obviously..

tony09uk,
To show up those 6 pacs u will have to be sure of the following:
1stly, Your Body Fat should be less than 10%.
Iam not going to discuss the workouts involved here coz u've just mentioned that those are right!
You will have to make sure that you are NOT mixing the protein source with STARCHY CARBS. Protein would have to be eaten with FIBRES ONLY.

Your Diet would thus look like

1) MEAL 1-early morning in empty stomach- AMINO ACID supplement (liquid)
2) MEAL2- breakfast- SPAM
3) MEAL 3- mid-morning snack- fruit or muesli ( i would prefer fruit)
4) MEAL 4 -lunch- TUNA or CHICKEN or TURKEY WITH Salad or green veggies
5) MEAL 5- snack- CHICKEN or TURKEY
6) MEAL 6- dinner- Chicken or Turkey with Salad or Green Veggies with not more than 2 tea spoons of OLIVE OIL for fat

NO DAIRY or DAIRY products at all.
Don't forget to drink lots of GREEN TEA
Every meal would have to be taken every 2.5 hours.
and YES sleep only 2-3 hours after your last meal
You will have to take in Protein in the form of Food so as for your body to consume its calories in burning it and also consuming protein for its deuretic effects rather than taking in protein supplement (which is already pre-assimilated and does not require calories for consumption).

Pre-workout : AMINO ACID supplement (liquid)
Post-workout: Amino Acid supplement (liquid) and Protein Isolate with water.

Make sure of taking in lots of greens and green tea so as to keep your pH balance Alkaline and u have to rely on natural protein than on protein shake during this time.

Your workouts would consist of cardios and light weights or circuits as your low carb and glycogen deprived body will not be able to handle heavy weights!

I have not mentioned the quantity of calories intake in every meal coz iam not sure about your weight & size. but keep your daily intake not more than 1500 calories

This will work.
30-45 days will give u what u want!

Protein tip- Take Casein instead of Whey before you sleep.

^Ignore.

U need carbs, carbs are very important, some BodyBuilders say one should have 50% of nutriets carbs.

But if your' having pasta every day, yeah thats a problem.

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~California Love~!

I heard ACSM has recently issued a new edition of its exercise guidelines. Were any changes made regarding risk-factor assessment?

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alkaline diet plan

you need enough protein to sustain the lean mass in your body while trying to drop weight,

you have to figure out what your caloric maintenance is, then cut calories off it, so that you are living in a daily caloric deficit,

you want to be consuming more protein to limit the amount of protein that your body strips to make up for the deficit,

your body will always use the most efficient means of energy when it is readily available to it, carbs first, fats second, proteins third

you want to cut carbs down, and the carbs you are getting make sure they are complex (fibre etc., the foods that tend to have the highest complex carb makeup tend to be veggies), if you are trying to gain weight then you want to be getting lots of good carbs to help promote lean mass gain, but if you are trying to cut weight, limit the carbs, avoid grains, starches and sugars

you want to be avoiding red meats, stick to chicken, turkey and fish

eat plain boring meals, try to always have something digesting in your stomach all day, don't over eat, just eat really smalls meals frequently through out the day,

you say that you just want something easy, and so you grab carbs to feed yourself throughout the day, well stop doing that, at the end of the night when you get home, cook all of your meals for the next day, package them into separate packages and you want to be eating 6-8 meals a day (really small meals) if you have a smart phone, set alarms through out the day for when you eat, and bring a backpack or something with all your meals in it, stick to mainly meat and veggies, and if you don't find each week you are losing enough weight, then cut the calories down, or do more cardio, you just have to manage your caloric deficit, vs what types of foods you are eating

50/30/20
proteins/carbs/fats
is optimum for a cut

look into stir frys (using turkey or chicken) , salads, and protein shakes,

also make sure you are staying well hydrated throughout the day

also it is important to know that 6 packs are made in the kitchen, not in the gym, and are a result of a really low body fat %, however if you are really small and do not have developed abs, then really you would benefit more by gaining more lean mass and actually developing abs, then just cutting down to a skeleton

GOOD LUCK

The others are right, to see your abs you have to have a very low percentage of body fat.

Change your breakfast to a protein/carb mix. You want to eat your carbs in the morning because they'll give you energy and you have all day to burn them off. Remove the pasta from your diet. Pasta is good if you are in a bulking phase, not so good if you're in a cutting phase and trying to lose weight.

Analyze your daily diet and eating habits for refined carbohydrates and avoid them-this means any type of flour (which is one of the main ingredients in pasta, BTW) and any type of refined sugar (like white sugar) and high fructose corn syrup.

When you consume more calories & carbs than you burn, you gain weight. It's possible to eat the right type of foods and still gain weight, but for most people eliminating the bad food is easier than counting every calorie or trying a fad diet. Reducing your serving size would also help.