Tips needed for abs diet- Boss Man, Lesplease and any expert

[mill99]

Hi guys,

I am 175cm and 68Kg (5'9" and 151 pounds) and like lot of people I would like to have a nice six pack. Usually in the morning I can see a 4 pack but the part around button has a layer of fat and it seems it won't move. Basically from chest downwards it's pretty flat and then around the button it sticks out this layer of fat, probably 3 cm. I have been eating heathy for probably close to a year and I am doing physical activity twice a week (something like basketball so it's quite intense).

Could anyone tell me what I am doing wrong ? And what I should do to get the six pack ?

This is what I usually eat.

6am:
100 g of Bran (279 Cal, 15.5 Pro, 5 Fat, 1 Sat, 42 Carb)
150ml of Skim Milk (53 Cal, 4.6 Pro, 0.2 Fat, 0.2 Sat, 8 Carb)

9am:
1 Banana (180 Cal, 2 Pro, 0 Fat, 0 Sat, 46 Carb)

10am:
2 Egg Whites (40 Cal, 8 Pro, 0 Fat, 0 Sat, 0 Carb)

11am:
8 Wholegrain Crackers (174 Cal, 5.6 Pro, 4.3 Fat, 0.5 Sat, 29 Carb)

12am:
2 Egg Whites (40 Cal, 8 Pro, 0 Fat, 0 Sat, 0 Carb)

3pm:
3 Slices of Wholemeal/Multigrain bread (214 Cal, 9 Pro, 2.4 Fat, 0.4 Sat, 36 Carb)
150g Low Fat Cottage Cheese (133 Cal, 17 Pro, 3.7 Fat, 2.4 Sat, 6.3 Carb)

Twice or three times I week I have only a third of that and I have:
Whey Protein Shake with Milkshare (277 Cal, 40 Pro, 1.5 Fat, 1 Sat, 23 Carb)

6.30pm
100g Couscous or Wholegrain rice (358 Cal, 11 Pro, 1.5 Fat, 0.6 Sat, 71 Carb)
210g of Tuna (445 Cal, 51 Pro, 25 Fat, 4 Sat, 2 Carb) or instead:
150 Skinless Chicken Breast (145 Cal, 30 Pro, 2 Fat, 0.6 Sat, 0 Carb)

Perhaps later at 8.30pm or so I have low fat yougurt, low fat cottage cheese or some bran.

I would like to point out that I would like to consume enough calcium, wholegrain and fibre which are all good things for the body.

I am also a bit afraid of going too hard on protein because I have read that it can cause problem to the liver, give kidney stones and also that excess protein will be stored as fat if not used.

Any comments and suggestions would be much appreciated.

[Boss Man]

6am:
100 g of Bran (279 Cal, 15.5 Pro, 5 Fat, 1 Sat, 42 Carb)
150ml of Skim Milk (53 Cal, 4.6 Pro, 0.2 Fat, 0.2 Sat, 8 Carb)

(Fine)

9am:
1 Banana (180 Cal, 2 Pro, 0 Fat, 0 Sat, 46 Carb)

(Give the Banana about 10-15 minutes to digest, then have the Egg Whites. I'd increase that to 4. I also increase the Banana size as a big Banan can have 29g Carbs in it and a medium one 19, so a madium one would give you 76 calories of Carbs not 46.

These changes should give you a small increase in calories as you might be a bit low here.

10am:
2 Egg Whites (40 Cal, 8 Pro, 0 Fat, 0 Sat, 0 Carb)

11am:
8 Wholegrain Crackers (174 Cal, 5.6 Pro, 4.3 Fat, 0.5 Sat, 29 Carb)

12am:
2 Egg Whites (40 Cal, 8 Pro, 0 Fat, 0 Sat, 0 Carb)

(Increase the number of Crackers to around 12 and that should be okay.)

3pm:
3 Slices of Wholemeal/Multigrain bread (214 Cal, 9 Pro, 2.4 Fat, 0.4 Sat, 36 Carb)
150g Low Fat Cottage Cheese (133 Cal, 17 Pro, 3.7 Fat, 2.4 Sat, 6.3 Carb)

Twice or three times I week I have only a third of that and I have:
Whey Protein Shake with Milkshare (277 Cal, 40 Pro, 1.5 Fat, 1 Sat, 23 Carb)

(Use Low Fat Cheese instead as you'll get more good Fat and more protein per gram.)

6.30pm
100g Couscous or Wholegrain rice (358 Cal, 11 Pro, 1.5 Fat, 0.6 Sat, 71 Carb)
210g of Tuna (445 Cal, 51 Pro, 25 Fat, 4 Sat, 2 Carb) or instead:
150 Skinless Chicken Breast (145 Cal, 30 Pro, 2 Fat, 0.6 Sat, 0 Carb)

(Reduce Tuna portion when you have it. You're getting too much protein. Have about 2/3 the amount, same with the Couscous and Rice, you're over carbing.)

Perhaps later at 8.30pm or so I have low fat yougurt, low fat cottage cheese or some bran.

(I'd go for Low Fat Cheese or Bran)

[mill99]

Many thanks Boss Man! You are reliable as always!

So what do you think all up about eating plan ? It seems to be pretty ok as there is only little to change.

I will cut on the rice/paste/couscous as you suggested. I have a question though, when you mention about over carbing what would be the drawback of too much carb ? Same question for the too much protein from tuna.

I will also check the labels for the low fat cheese and if those in the local supermarkets are as you said I will swap the low fat cottage cheese for the low fat cheese.

I know that this may sound like a stupid question but how exactly the changes I will implemend will help in six pack goal ?

[Boss Man]

Too many Carbs could be converted to fat, which is not ideal when you're shredding, however too few calories in certain meals, will promote fat storage as well, or Fat retention.

By reducing Carbs in places and adding Protein in others, you should be able to slightly increase calories, thereby making sure each meal has a decent amount, whilst maintaining Carb levels a bit more.

Plus the added protein is good for muscle devlopment including the front Core.

The added Protein content you'd be having, wouldn't seriosuly elevate the risk of Gout and Kidney Stones, so you've no need to worry on that score.

[mill99]

Many thanks Boss Man!

I was thinking of what you said about fat retention. On an unrelated topic what do you think about having too little fat in the daily diet ? I know that fat (in foods) doesn't translate in body fat, or not necessarily. However, perhaps having too little fat makes the body retain the body fat. Is that possible ?
I just look it up and I would be interested in your opinion:
http://www.dyanne-personaltrainer.com/howcpf.html" onclick="window.open(this.href);return false;
There are other articles who claim something similar

Maybe that's the reason why I can't get rid of the fat around button ?

Btw the low fat cheese option rather than low fat cottage cheese is that rather liquid like cottage cheese or is a soft or hard cheese ? I am asking because I couldn't find it at the supermarket

[Boss Man]

I'm not really au fai with Low Fat Cheese, I'm not really a Cheese eater so I can't tell you.

Good fat can help facilitate Fat loss, so having too little, could potentially hinder fat metabolism in opinion.

[Fygle]

It's usually hard, strange you couldn't find low fat cheese in a supermarket.