What to eat to get a six pack is a question most guys have asked themselves at one time or another.
This article is going to break down precisely what to eat on a fat loss diet that will preserve all of your muscle mass.
Losing fat quickly while keeping all of your muscle mass is what I call ‘shredding’ – and its my favorite thing in the entire world!
If you want to see me go on a Fat Loss Diet Grocery Shopping trip check out my new Youtube Video below!
I had way too much fun filming and editing this video. (You will see why when you watch it!)
Just in case you don’t have enough time to check out my video I wanted to give you a quick cheat-list in this article so you know exactly ‘how to eat to get a six pack’ as they say.
First of all we need to break down the 4 main categories of food for a fat loss diet.
Six Pack Diet – The 4 Categories of Fat Loss Foods
There are 4 categories of food that you want on your six pack diet and they are the following:
- Lean Protein
- Complex and slow digesting carbohydrates
- Healthy Fats that boost Crucial fat loss + Muscle Building Hormones
- High Volume foods that keep us full
What to eat to get a Six Pack – Lean Protein
On my six pack diet, I eat about 1.1 grams of protein per lb. of body weight. Since I’m tipping the scales at around 190 lbs. right now I’ll eat around 210-220 grams of protein per day.
Remember – when we are on a six pack diet we want to make sure that we are in a caloric deficit – so the key is lean protein.
Fatty cuts of ground beef, fried chicken, and low-quality protein contain a ton of extra fat. Since fat is 9 calories per gram we want to keep our total fat intake low on the fat loss diet.
These are my favorite choices of lean protein on my shredding diet. I will rotate these every day and use different spices and sauces to make it fun!
Eat these sources of protein to get six pack abs:
- 99% fat-free ground turkey
- boneless skinless chicken breast
- 95% fat-free?grass fed beef
- Bison sirloin steak (best source of lean red meat)
- Liquid Egg Whites
- Cod or any type of wild caught white fish
- Whey Isolate or any type of low fat or low carb protein powder
- Fried anything
- Any type of ground meat that is LESS THAN 95% lean.
- 80% ground beef is awful!
- Non-organic eggs
What to Eat To Get A Six Pack – Complex Carbs
Carbohydrates are easily the most misunderstood macronutrient when eating to get a six pack. I personally consume around the same amount of carbs that I do protein on my six pack diet.
This means that on my shredding diet I’m still eating about 220 grams of carbs on average per day! I practice carbohydrate cycling for fat loss, but that is a topic for another day!
The key is timing and what type of carbs you are eating. Eat most of your carbs before and after your weight lifting sessions and you will preserve all of your hard earned muscle mass on your cutting diet.
You also want to make sure your carbs have a positive benefit such as electrolyte replenishment, high fiber, high antioxidants, and keeping blood sugar spikes to a minimum.
Eat these carbohydrate sources to get six pack abs:
- Brown rice
- Sweet potatoes
- Organic blueberries
- Bananas (moderation around workouts)
- Brown Rice Cakes
- Steel Cut Oats
- Most other types of fruit are OK but Avoid grapes and Dates
- White Potato (in moderation)
- Puffed Kamut Cereal (Watch the Video!)
What to eat to get a Six Pack – Healthy Fats
Healthy fats are the macronutrient that I keep most in check when I’m eating for a six pack. This is because fats are 9 calories per gram and they add up quick!
Eating an entire avocado or a few tablespoons of almond butter is going to pack in 300-400 calories fast!
With that being said you still need healthy fats for optimal fat loss and muscle building hormone production.
I recommend eating about 0.3-0.5 of your body weight in grams of fat per day.
For me personally, I eat about 60-70 grams of fat per day.
Eat these fat sources to get a six pack:
- organic extra virgin coconut oil
- olive oil
- raw almonds
- peanut butter
- almond butter
- Brazil Nuts
- By-product from eating organic whole eggs (also high in protein)
- By-product from eating wild caught salmon (also high in protein)
What To Eat to get a Six Pack – High Volume Foods
This category is actually the most important. High volume foods will keep you full without many additional calorie intake throughout the day.
To keep things extra simple this means I want you to eat your veggies!
Eat a ton of vegetables throughout the day and I especially recommend eating raw salads late at night if you get hungry.
I strive to eat about 5 servings of vegetables per day on my fat loss diet – and I encourage you to do the same.
I hope you enjoyed this article!
If you want to speed up your progress and get 24 Hour fat loss + Shredding I encourage you to check out the Master Shredder Stack.
I created this 100% unique combination of supplements, and I stand by this as the only fat loss stack ever created to give you 24 hours of fat loss, energy, shredding, aesthetics, and most important optimal recovery!
Drop me a line on Instagram @TroyShred and let me know what you think of it and check out more meal plans here.
I’m Troy and I’m the creator of SuperHuman You and Co-Founder of Alpha Lion.
I created SuperHuman You to give you access to the most cutting edge information so you can reach your body goals as fast as humanly possible.
I’ve been obsessed with training since 2005 when I attended IMG Academy and got to train alongside NBA, NFL and Olympic Gold Medal winning athletes.
Now I’m on a mission to transform as many lives as possible and I’m so excited you found us!
I’ve been fortunate enough to train alongside and pick the brain of some of the best pro athletes, bodybuilders and trainers in the world – and this site represents over 15+ years of insights from the world’s best.
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