SIX PACK Abs Diet - Very Detailed (Feedback appreciated)

[dizahs]

I would like to share 6-pack Meal plan with you all. I have done some research and got advice from a few people, and this is what I came up with so far. I have tried best to add all the detail on foods possible. I do want to have some variety on foods as the weeks progress. Any advice on the diet, food selection, recipes, tips for goal would be greatly appreciated.

goal: Cut down on body fat % and gain lean muscle at the same time in order get 6 Pack Abs (Time: I am not sure yet, maybe a few months…What do you guys thinkÉ How long does it usually take with dedicationÉ…I am moving on to bulking programs in November)
Age: 20
Height: 5`11 feet
Weight: 160 lb
Body fat %: Don`t know, but I will get this done by the end of this week and repost…Btw, what body fat % do I need for a 6-pack
About myself: I have been working out on and off for about a year or two. Now I understand the basics of working out, and I am consistent with it, as well as diet. I am fairly lean – do not have a big stomach, but do have some lower stomach fat that I will get rid of within months by doing both weights and cardio + diet workouts.

Please check the link below for daily diet (Hope it works)



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Detailed Description of the food
Egg whites – Poch style with salt, pepper
Whole Wheat bread – with low fat cream cheese (good option or no)
Oatmeal (Quaker) – Soluble, Mixed with skim milk
Protein Shake – Whey Isolate Protein (Optimum)
Post-workout sandwich (2 different types)
#1 - 2 whole wheat bread, 100-150g mashed chicken breast, 1.5tbsp low fat mayo (4g, 0.1g sat fat, no trans), 1tbsp olive oil, lettuce
#2 – 2 whole wheat bread, 100-150g chicken or turkey breast sliced pieces from the deli, 1tbsp low fat mayo, mustard, hot sauce, veggies inside
Chicken – Most of the chicken items refers to chicken thigh pieces (I BBQ the night before and bring it to work the next day), some are chicken breast
Beef – Lean beef steak pieces (I cook the night before)
Fried rice – Brown rice with chicken and veggies mixed
Veggies – Mix of lettuce or spinach with onions (2), carrots, green & red pepper etc. with 1 tbsp olive oil, vinegar, squeeze of lemon, salt, pepper
Fruits – Apples, Oranges, Grapes, Pears, Berries (3) – Obviously, I won`t eat all of them in a day…Depending on how hungry I am
Almonds – Handful of almonds (is that too much or too little or good)
– Cottage Cheese (I will have this with fruits or carrots…How much of this should I be eating each day)
Eating out – I try to eat as healthy as possible when I am eating out
* Weekends are blank because I am not sure of exact timings for the meals, but it will be similar to the weekday meals, maybe a few variations


Please feel free to comment. I am open to criticism. I am just trying to put together a solid workout and diet plan. Regarding the workout plan, I have been doing full body 3 days a week in a progressive manner - every week I do decrease rest time as well as increase # of sets. But I am sticking to 12, 10, 8 rep sets for now - not too sure if thats the best thing to do - any help on what workout program works best for 6 pack is appreciated.

Thanks for your time and reading.

Hope it helps.

[dizahs]

Thanks! I will take the advice and put it in plan in about 2-3 weeks. I am planning to do 3/week HITT for 20-30 minutes. Should that be OK? Also, I was wondering what Ab excercises I should be doing on Ab days (Mon, Wed, Fri)...Should I do splits or the same ones on all 3 days? and which ones are the most effective along with the progressive nature for them...

[dizahs]

Thanks for the info again.

I was wondeing what kind of weight training should I be doing?

I have been doing mostly compound excercises (Squats, deadlifts, Bench presses, Military Press, Bent over rows)...Any specific program you would suggest?

Also, is there anything I should add to diet to spice things up a little?

[Boss Man]

Be aware of Aspirin, it can cause Digestive tract issues, even in some causes some sort of damage to the lining.

Arginine supplements, might be a batter bet. Unless you've got a Herpes Virus, you shouldn't get an issue and Arginine will create Nitric Oxide which Dilates bloodvessels.

Also Caffeine constricts Bloodvessels, so avoid anything with Caffeine in it, that incudes, Tea, Coffee, Guarana, Yerba Mate, Kola Nuts / Gotu Kola etc etc.

John, I think what Doctors are quoting, might be what you need to avoid issues from inadequate essential amino acid intake, rather than what you need to build a lot of muscle.

Bearing in mind too much Protein can contribute to Gout and Kidney Stones.

Though Doctors are often not very well informed, about basic things like Protein powders, but then they learn about treatment of disease and injuries, not what type of powder is good for after workouts and how much, otherwise they'd need another years training and more would fail, then there would be a shortfall of qualified medics.

I guess some people are hoping Doctors will expand their knowledge into such areas, after they qualify

[iloveaerobics]

good luck on those abs..

[gymguy]

sounds good, will try to implement it from this week