How to Get Six Pack Abs Fast: Workout and Diet Plan

abs

First, your nutrition plan shouldn’t be called a “diet”. A nutrition plan should be something you can stick to for the rest of your life. Therefor it has to be enjoyable and at the same time healthy for your body.

70% of your results are going to come from nutrition and 30% from your workouts. This is something you have to keep in mind.

In this post, I am going to give you a nutrition plan and workout plan you can follow to shred that belly fat away from your body. This method is going to be the fastest and the healthiest way to do it.

 

Nutrition Plan

Every single person has a six pack, but chances are that you have fat covering it. Stop doing crunches! What you need is a good nutrition plan that you can stick to.

The nutrition plan I’m going to be giving you below is dedicated for people that have a body fat higher than 13-15 percent. If you are lower than that, then the fat is not the problem for you.

 

Calories

Calorie Intake Calculator to Lose Weightnutrition-pyramid

First things first. In order to lose weight, you need to eat in a caloric deficit. If you weight for example 200 lbs, and you want to drop down to 180 lbs then
the calculation would be:

180 lbs x 11 = 1980

Approximately 2000 calories will be the answer to an individual weighting 200 lbs.

Note: Raise your calories to maintenance by the time you achieve your weight loss goal. (180 lbs x 14)

 

Macros

Protein Intake Calculator to Lose Weight

Now, the protein intake for someone that wants to lose weight would be:

Protein Intake: 0.30 x 2000 = 600

600 or 30% of your calories should be based on proteins.

This amount of protein will support your muscles and will keep you fuller during the day.

What About Carbs and Fat?

You now have 70% of your calories remaining. This percentage should be based on carbs and fat. I would recommend eating about 40% of your calories from carbs and 25% from fat.

Carbohydrate Intake: 0.4 x 2000 = 800 = 40% of calories

Fat Intake: 0.3 x 2000 = 600 = 30% of calories

 

nutrition

 

How do I know how much I am eating? How do i track my food?

my-fitness-pal

My Fitness Pal

You can start by using a calorie counter, there are many apps out there like My Fitness Pal. The cool thing about this, is that after tracking your foods for several months, you will be able to eyeball what you eat.

Here are some tips you can apply when it comes to tracking your foods: Counting Macros by Greg O’ Gallagher.

 

Workout Plan

A simple workout plan with the right abdominal exercises will work for you. In this case I’m going to give you a workout plan you can follow to build some muscle in the progress, while losing fat following the nutrition plan above.

You are going to be training 3 days a week following the program below.

 

Workout A – Chest & Triceps

Incline Barbell Bench Press: 4 sets x 6-10 reps (3 minutes rest between sets)

Flat Barbell Bench Press: 3 sets x 6-10 reps (3 minutes rest between sets)

Low Incline DB Flyes: 4 sets – 12, 10, 8, 6 (30-60 seconds rest, same weight each set)

Skull Crushers: 3 sets x 6-10 reps (2 minutes rest between sets)

Rope Extensions: 2 sets x 8-12 reps (1 minute rest between sets)

 

Workout B: Back & Biceps

Weighted Pull ups: 4 sets x 6-10 reps (3 minutes rest between sets)

Deadlifts: 3 sets x 4-6 reps (3 minutes rest between sets)

Cable Rows: 4 sets – 12, 10, 8, 6 (30-60 seconds rest, same weight each set)

Barbell Curls: 3 sets x 6-10 reps (2 minutes rest between sets)

Incline Dumbbell Curls: 2 sets x 8-12 reps (1 minute rest between sets)

 

Workout C: Shoulders & Legs

Seated Dumbbell Shoulder Press: 4 sets x 6-10 reps (3 minutes rest between sets)

Lateral Raises: 3 sets x 8-12 reps (2 minutes rest between sets)

Upright Row: 4 sets – 12, 10, 8, 6 (30-60 seconds rest, same weight for each set)

Bulgarian Split Squats: 3 sets x 6-10 reps per leg (2 minutes rest between sets)

Standing Single Leg Calf Raises: 3 sets x 10-15 reps per leg (1 minute rest between sets)

 

Abdominal Exercises

You are also going to perform 2-3 abdominal exercises while following this program. You can either chose to perform them after your workouts, or on rest days (I personally perform abdominal exercises after my workouts).

  • Plank

ab5

  • Leg Raises

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  • Flutter Kicks

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  • Knee-to-Elbow Crunches

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Choose 2-3 abdominal exercises and perform 4 sets of 5-10 on your first exercise, then perform 2 sets of 5-10 on your second and third.

 

how-to-get-six-pack-abs-free

 

What to do next?

Take Action! Write your plan on a notepad, install My Fitness Pal, take your first progress picture (day 1), figure out how many calories you have to eat, figure out the right macro ratio for you, and follow this plan consistently.

Let me know if you have noticed any results by leaving a comment down below, and if you are looking for a more professional program that is guaranteed to get you the results, feel free to check out my #1 recommended program on the menu.

 

7 Comments

  1. Jay

    Hi Antonio, great article on highlighting the importance of a nutrition plan and how food plays a big part in weight loss and six pack abs. 70% is a big number!
    My fitness pal is a really good app, I have it on my phone and use it daily to keep a log of all my meals. I like how it remembers my previous meals for easy logging.
    What types of food do you eat or consider to be good for helping achieve six pack abs? Thanks Jay

    Reply
    1. Antonio Alessandro Bianculli

      Hey Jay,

      As long as you are hitting your calories and macros consistently, you will lose weight. Eat a healthy dinner that contains vegetables with tons of micro nutrients. Then enjoy life and eat what you want as long as you are hitting your calories and macros 🙂

      Reply
  2. Olav Aniåka

    Very nice post! This one really motivated me! Thanks I’ll come back for more 🙂

    Reply
  3. Gina

    I like how you start by mentioning that it shouldn’t be called a ‘diet’. I hate when people refer to my eating habits as a ‘diet’. I carefully count my macros while eating mostly healthy foods but sometimes squeeze some not-so-healthy things in. It’s great counting macros… gives you so much freedom.
    I use the Calorie Counter app. I like it better than MFP.
    Good tips and workouts!

    Reply
  4. Wing

    I personally feel that the macros are more important than calories, not just in getting abs but in living a healthy lifestyle in general. The hormones play a big part in fat loss so the abs can be shown, and the macros have a much bigger influence on that than calories, no? I know calories matter but just not as much as the public thinks in my opinion.

    Reply
  5. David

    Great read

    I love how simple this article is and how to the point it is. So many of these things you read try to sell you something magical sounding to earn maoney.

    Your is simple clear instructions. You stick to basics on both the nutrition and training and this will make it easy for people to follow.

    There is no magic pill of plan as you well know. just hard work and sticking to a plan.

    Are you a personal trainer and is this the type of workout you would give one of your clients?

    Reply
  6. Karlo

    Hello,
    thank you for sharing in-depth article about getting a six pack abs. Obviously, getting six pack abs is something that everyone wants, but it takes a lot of hard work and right nutrition. You really explain in details everything, from best exercises we need to do from diet.
    Best regards
    Karlo

    Reply

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