Jamin Thompson asked:




This is a sample diet for a person who is looking to build some muscle and burn some fat. The calories and meal times may VARY based on your schedule and nutrition needs, but try to eat every 2.5 to 3 hours. Many of us have hectic schedules and feel as if we are destined to just be out of shape forever, but my friend this is not the case. It is actually very simple to achieve a dream body, provided you follow the correct steps.

The first step is preparation. In order to be successful you must prepare for anything, so I always advise people to spend a few hours on a lazy Sunday afternoon and prepare all of their food for the workweek, put it into tupperware containers as individual meals and freeze it.

Then you would just take a days worth of food with you to work and you will not have to worry about being tempted to go to the Sonic Drive Thru and ruin all of the hard work that you just put in the night before at the gym!

Here is a sample diet that I have used with some success to lower my body fat, get ripped fast, and keep my six pack abs on point. You may modify it to suit your needs.



MEAL 1

6 Egg Whites

1tbsp Flax Oil

1/2 Grapefruit

1 cup peppers,

1/2 cup onions

1/2 cup mushrooms

1/2 cup Oatmeal

Protein 35, Carbs 40, Fat 14, (in grams) Calories 456

MEAL 2

30 Grams whey protein

1/2 cup plain low fat yogurt

1/2 cup strawberries

2 tbsp raw almond butter

Celery sticks

Protein 37, Carbs 18, Fat 17, (in grams) Calories 415

MEAL 3

6 oz lean chopped steak

1/2 cup Grilled onions

1 cup Grilled Peppers

1/2 Sweet Potato

1 Cup Spinach

Protein 36, Carbs 37, Fat 6, (in grams) Calories 354

MEAL 4

30 grams whey protein

1 cup boysenberries

12 almonds

Protein 30, Carbs 20, Fat 15, (in grams) Calories 330

MEAL 5

6 oz Grilled Skinless Chicken Breast

1/2 cup brown rice

1/2 cup yellow pepper

1 cup zucchini

1/2 cup red pepper

1/4 cup diced onions

2 tsp Olive or Flax oil

Protein 42, Carbs 43, Fat 14, (in grams) Calories 516

MEAL 6

30 grams Protein powder

2 tsp Olive or Flax oil

1 Plum

Protein 30, Carbs 8, Fat 14, (in grams) Calories 265

Remember to include these whole, natural foods in their unprocessed states into your diet. You may manipulate the macronutrient (protein, carbs, and fats) ratios to suit your individual needs.

Following the diet and nutrition principles outlined here can be overwhelming at first, especially if you are just starting out and have been eating the wrong way for years. This can definitely be an extreme shift in lifestyle, but I assure you it is for the best. In my free report I go more in depth and give you a ton more valuable nutrition resources that will help you learn how to eat for success and reach your goals faster.

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Tyson Williams asked:




Are you having trouble losing weight around your midsection? This extra fat is keeping you from getting a nice set of six pack abs. Today I’m going to show you which abs diet foods are best for you and your body. Once you start eating these foods, you’ll quickly notice a decrease in your belly fat and be well on your way to getting the body of your dreams. All of these foods have special fat burning systems that will get rid of stubborn belly fat.

Eggs are one of the best sources to help trim your waistline. Eggs are loaded with protein vitamin A. and vitamin B12. At one time eggs were considered dangerous and many doctors told their patients not eat them. Since eggs can contain cholesterol, many people stay away from them. However we’ve since learned that while eggs are high in cholesterol it doesn’t affect your body like once was previously thought. If that were the case I would have been dead 10 years ago. If you are worried about the cholesterol in eggs, drain out the egg white how any those instead. The protein found in eggs is more valuable than a protein found in mail milk, beef, space and other dairy products.

The second power food is Turkey and other lean meats. Turkey breast is actually one of the most lean meats you can find. Lean ground beef is another excellent example of a protein building food that will help trim your waistline. The only problem with the beef is that it contains saturated fats, this is why it’s important to look for the leanest beef you can find. I recommend looking for beef that is 93% pure. Fish are also an important part of your diet because they contain omega-3 fatty acids as well as a lot of pure protein.

Now it’s time for my favorite part which is fruit. Today I’m recommending that you get a lot of raspberries and blueberries in your diet. As you may have heard these are excellent sources of antioxidants. Not only that, they are loaded with soluble fiber with will help to keep your belly fuller for longer periods of time. These fruits have also been known to fire fight heart disease, cancer, obesity, and other dangerous diseases. If you follow what I’ve taught you today space, you’ll be well on your way to losing weight and getting the six pack of your dreams. There are other things you need to include in your ads to diet to give you ultimate success. These three foods are a good place to start.

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Jill Sprouse asked:




A recent study in the American Journal of Preventive Medicine found that about 60% of Americans who try to lose weight do so by restricting their calorie intake, with one in 10 skipping meals to strip off pounds. Calories are needed to preserve body tissue, so when you suddenly begin eating fewer calories, you begin shedding body tissue. And because muscle requires more calories to maintain than fat does, your body preferentially sheds muscle. At the same time, it tries to pack-rat away fat, saving it for later, in case the lean times continue. Over time, on a restrictive diet, you lose weight–a lot of fat, but also a lot of muscle. You know that motivational phrase, stay hungry? Ignore it. Stay full. Ignore the call to starvation and deprivation. A diet is about what you eat. Not what you don’t.

As an answer to the starvation diet, David Zinczenko, editor-in-chief of MEN’S HEALTH, developed a diet program known as the Abs Diet. The Abs Diet claims to offer the a simple, fast and effective plan to strip away belly fat and turn the flab into muscle. The science behind The Abs Diet is to help you build more muscle by eating the right foods and exercising so that your body burns fat faster resulting in weight loss. The Abs Diet works to stimulate a 12-pound weight loss in two weeks while flattening the tummy.

A six week plan, the Abs Diet involves you eating 12 nutrient-packed powerfoods,almonds and other nuts, beans and pulses, spinach and other green veg, low-fat dairy products, instant hot oat cereal, eggs, turkey and other lean meats, peanut butter, olive oil, wholegrain breads and cereals, extra protein powder and raspberries and other berries that provide all the vitamins, minerals and fiber needed for good health. The formula developed by the Abs Diet calls for eating two or three of the 12 power foods for three main meals and one or two power foods as part of three smaller snacks.

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Darryl S Jones asked:




Getting the washboard abs of your dreams will unfortunately take a bit more than just crunches and sit-ups. You can maximize muscle definition that your dedicated workouts build by getting the correct nutrition. You can also remove the extra layer of fat that disrupts the chiseled view that you are creating, by simply implementing the right abdominal diet.

Many people have great abdominal muscles that are hiding. This is because numerous lifestyle factors can make an individual more predisposed to fat build up in this area. While more muscle means that you are more likely to accumulate more fat, your increased physical efforts will also increase a requirement for more and better quality food.

This requires putting a strong focus on consuming protein. Not just any protein will do, either. You need a diet that offers lean, protein dense options that offer a wide variety of benefits.

An excellent example of these are almonds. These tasty, versatile nuts can be added to stir-fry or various different salads, or simply carried along as a smart snack. They serve to help stabilize blood sugars, making it less likely that you will suffer frequent sugar cravings. This make them dually beneficial as a filling, nutritional addition to the diet that ensures fewer carbohydrate and sugar binges as well.

Eggs are also a great addition. They have long been referred to as the perfect protein and not without good reason. They come equipped with an ideal balance of the building blocks of protein, essential amino acids. Additionally, just like almonds, eggs serve to regulate the blood sugar of regular consumers, offering an internal balance that is subject to less sugar cravings.

In addition to protein it is critical that you get plenty of fiber. High fiber options that are water dense as well, such as apples, help to make you feel fuller longer. This extended sense of fullness will help decrease your daily caloric intake, and can be attained by simply eating two or more apples or other like selections each day.

Another key issue to focus on when you are attempting to reduce your waistline is the amount of stress that you deal with each day. Being subject to high amounts of stress will certainly make you more susceptible to fat storage in the abs area, so learning new stress management techniques is essential to both whole body health, and a leaner, chisled abs. Make sure to incorporate stress relieving exercises into your abs diet and exercise regime in order to obtain optimal results.

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Jackie Tay asked:




If you are looking for information on ‘washboard abs diet’, then you must have known the fact that your nutritional intake is as important as workouts when building your six pack abs. Let me congratulate you, you are on the right track.

No matter how hard you are exercising for your abs, you won’t be able to achieve your desired results if you are not taking in the necessary nutrients. So, finding the proper diet for yourself will help in getting your six pack abs fast.

Here are some tips that may help you:

1. Eat 5 – 6 small meals throughout the day. By doing this, you will increase your body rate of metabolism. You can have some fruits and salads at 9 in the morning, then a chicken breast sandwich at noon, and a slice of whole meal bread at 3pm and so on…

2. Take note that your small meals must include foods that provide healthy fats, complex carbohydrates and lean protein for your body.

You need protein to develop and build muscle. Once you add muscle to your body, you will increase your metabolism and in the meantime burn off calories from your body. You may eat things like chicken breast, turkey breast, fish and egg whites to obtain lean protein for your body.

As for complex carbohydrates, you may obtain it from bread, brown rice, potatoes, yams, vegetables and fruits.

To start building your six pack abs, you should change your eating habits and adopt the tips that I mentioned above.

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Shannon Clark asked:




If you’re on the hunt to get a flat stomach, you must start using some smart six pack abs diet tips that are going to deliver you results. There are so many diets out there available today that it can get very difficult to determine which ones will get you the results you’re looking for.

Unless you’re using the right six pack abs diet tips however, the chances that you do experience top level results will be slim because diet plays such a vital role in seeing that definition you’re looking for.

Here are some of the top six pack abs diet tips that you must know if you want to see success.

Always Put Protein First

The first thing you should be doing is making sure you always put protein first. Protein is the primary macronutrient that will spare your lean muscle mass, so it’s vital on a six pack abs diet.

Aim to get at least one gram per pound of bodyweight, if not more.

Don’t Fear Vegetables

Second, try and eat as many vegetables as you can. While it may seem like you’re stuffing yourself full of food in doing so, they are so low in calories that they will barely count towards your daily calorie intake and they will prevent you from snacking on other calorie dense foods.

Just watch the sauces you are putting on the vegetables as if they are too high in calories, you’re going to have some problems.

Be Sure To Hydrate With Water

Dehydration is one of the leading causes of overeating because we begin to mistake thirst for hunger. Before each and every meal or snack you have, aim to drink one full glass of water first.

If you’re still hungry after that, go ahead and have some healthy food, but in many cases, you’ll find this really kills your appetite.

Add Small Amounts of Healthy Fat

Finally, if you want to really do best on your six pack abs diet, you shouldn’t completely eliminate fats. Small amounts of healthy fats will actually help kill hunger and keep cravings down. They are also important for energy as well as many other functions in the body.

Aim to have 5-7 grams with each meal for best results.

So keep these points in mind as you go about your six pack abs diet. If you really want to see success, this is one thing you must get right.

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T Hunt asked:




Abs diet recipes have something of a reputation for being dull. Ever gone to a restaurant and ordered the “diet plate”, only to have your waiter bring you a plate of Jello and cottage cheese?

The hardest part of defining abs is finding them. In order to see your abs, you must lose the body fat. After your fat is gone, you still have to build up muscle tissue, and that requires protein.

A low fat, high protein diet doesn’t need to be boring, though.

Here are a few fun, easy recipes to help you get started.

Tofu

Tofu is very high in protein and is great for building lean muscle. It is very common in Asian cuisine and is becoming popular in Western cooking because it can be a versatile, low-fat replacement for meat or dairy in many dishes. It can be found in the produce section of most grocery stores.

Tofu Strawberry Banana Shake

INGREDIENTS:
1 block silken or soft tofu
1 frozen banana
1 cup crushed pineapple (with juice)
1/2 cup skim milk or soy milk
4 strawberries

PREPARATION:
1. Drain the tofu and cut it into chunks.
2. Chop the banana and remove the strawberry stems.
3. Mix all ingredients in blender or food processor.

Time to Prepare: 5 minutes
Makes 1 serving

Tip: Add protein powder for an extra boost.

Lentils

Lentils (both red and brown) are also a protein powerhouse. The following recipe looks so complicated, you’ll impress your dinner date. But don’t let the long ingredients list fool you – it’s so simple that you can make it even if you have no cooking experience. Add the spices to your taste to make it mild or spicy.

Indian Curried Red Lentil Soup
(Taken from Vegetarian Times, March 2004)

1 cup red lentils (rinsed)
4 1/2 cups nonfat vegetable stock
2 Tbs. nonfat plain yogurt
1 tsp. curry powder
1 tsp. grated fresh ginger (or powdered)
1/2 tsp. ground cumin
1/2 tsp. cayenne
1/2 tsp. onion powder

Possible garnishes may be:
* Shredded coconut
* Dried peanuts
* Cilantro
* Diced red pepper
* Chutney
* Raisins

1. Put lentils and vegetable stock in a large
saucepan, and bring to a boil over medium-high
heat.
2. Reduce heat to medium, and
cook for about 20 minutes, or until lentils
are tender.
3. Reduce heat to very low.
4. Put 2 cups lentils and yogurt into
blender, and puree until smooth.
5. Recombine with soup in pan, and stir in seasonings.
6. Heat and serve, garnishing each portion as desired.

Time to Prepare: 30 minutes
Makes 6 servings

There are many places on the Web where you can find free, simple recipes to lower your fat and build your muscle.

If you’re bored of the same old thing, try Japanese cooking – it is typically low in fat and high in vitamins and protein. Also, even if you’re not a vegetarian, check out some vegetarian recipes. Vegetarian cuisine has virtually no fat and a lot of health benefits.

Remember, abs diet recipes don’t have to be dull and bland. Get creative with your cooking. Your abs and your taste buds will both thank you.

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Terry Mitchells asked:




Dreaming of your very own six pack abs? Honestly, you don’t have to dream of it because we all have six pack abs. Yes you heard it right! Each of us already have them… the only problem why we usually don’t see them is because of the fats wrapped over them. That is why in our quest to actually reveal our abs, most men and women head off to the gym and start doing numerous ab exercises.

But of course, there are some factors to consider before signing yourself into a gym. Let’s talk about the most known word when six pack abs is concern – diet.

Not just a simple diet per se, but a healthy one. Some people associated this word to hunger and starvation, which is a very wrong misconception. Having yourself on a diet mode doesn’t mean you must starve to death to achieve your goal of burning those ugly fats around your belly!

Actually what we really mean when we say we are on a diet is that we regulate our selection of healthy food and drink. This is the ultimate step if you really want to keep up with your goal of attaining that six pack abs.

In making your diet list, always remember that food rich in protein must be present. It is important in building your muscle tissues and makes your body burn more calories than carbohydrates and fats. It is also essential in preventing you from raiding your kitchen because you will have the feeling of fullness most of the time.

Don’t be afraid to include dietary fats because as often said, eating fat will increase your calories fast… but as long as you level it to 20-30%, it can be one of the best things to get six pack abs fast.

Here’s the pitch: in your diet plan, you can still have carbohydrates, but just around the post workout period. This is the time when your body is going to need it because your muscles will surely suck them up, but the tendency of turning them into body fats is less.

Keeping in line with your proper diet will surely make that hidden six pack abs visible for you to see and others to admire.

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Alex Vos asked:




When it comes to getting a flat stomach, six pack abs, and having low body fat then you will need to know the secrets of the flat abs diet. In order to get a flat stomach you need to lower your percent body fat and that is where the flat abs diet comes into play. The premise of this diet is very simple, in order to reduce your weight/body fat you must create a caloric deficit in you meaning that, all other things remaining equal you must either burn more calories through exercise or consume less calories in you diet. There are a lot of ways to do this but we are going to do it in a way that is safe and sustainable. The 3 ways we are going to do this is by eating clean, smart fasting, and drinking zero calorie drinks.

The first thing that you want to do is begin to eat 5-6 small meals a day. This alone will increase your metabolism and will reduce your cravings to overeat or snack on junk food. During these 6 meals you want each of them to include a protein and a vegetable. Carbohydrates should not be eaten after 5 pm is a good rule to follow. Stay away from anything fried, fast foods, ice cream, white carbohydrates. The idea is to eat healthy food that is nutrient dense and not to consume a ton of wasted calories that do not provided any nutritional value such as pizza and the foods listed above. So the first step is to get hip on nutrition

If you remember our goal is to create a caloric deficit in our diet in order to get that flat stomach. On overlooked and greatly misunderstood way to do this is fasting. Fasting is something that receives almost no attention in the weight loss community. I believe the reason for this is that there is no money to be made in telling people how to safely fast. The food companies loss since you are not eating their food and the magic pill diet pills lose too. I suggest that you fast for a 24 hour period once every two weeks. I fast from Sunday at 3pm to Monday at 3pm. Learn about fasting and start to do some research on it you will be surprised at what you find. It’s a cheap and effective way to create a caloric deficit and lose weight and get a flat stomach.

The easiest change that you can begin to make to your diet is to only drink zero calorie drinks. If you are drinking calories this will make your flat stomach goals harder, cut out all the soft drinks and juices from your diet, they are empty calories any way. Start to drink more water; most Americans do not drink enough water. Start replacing the soda for water when you go out to eat will also save you money; this is the best of both worlds.

That in a nut shell is the basics for the flat abs diet. Two out of the three ways even save you money. This is a diet that contains no hype and most importantly it works. Please take this information and put it to use in your own life.

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John Davenport asked:




In order to get a flat stomach and six pack abs, you have to watch your diet very carefully. What you put in your mouth determines the amount of belly fat you will have and therefore your chances of having the six pack abs you desire. Most people believe that exercise plays the dominant role in determining whether you will have a flat stomach or not, but it’s simply not true. Exercise is important, but without sticking to a correct flat stomach diet, you will never succeed.

Here are 10 Great 6 pack abs diet foods which you should have in your fridge and pantry

1. Vegetables — Veggies provide a lot of vitamins and are a must have ingredient in any diet. I particularly like zucchinis, lettuce, peppers, carrots, and my ultimate favorite: tomatoes.

2. Cottage cheese — cottage cheese is a lean cheese and contains a great deal of protein. It’s also possible to chop some walnuts into it, and along with some raisins or a teaspoon of honey, it’s delicious and healthy.

3. Whole eggs — Egg whites are one of the top sources of high quality protein in nature. Most people throw away the yolks and that’s a shame because they are highly nutritious despite containing cholesterol. I often make myself a triple omelette with three egg whites and one yolk. This way I get a ton of protein and have a tasty ommelette with little cholesterol.

4. Whole wheat and whole grain pasta — These pastas contain a great deal of protein and provide and excellent source of calories.

5. Whole rice — I never ever eat white rice because it’s full of empty calories. But whole rice is an excellent source of nutrients.

6. Lean meat — Chicken, turkey, ostrich, buffalo and other lean meats and fowl can be used in many delicious dishes and sandwiches, provide a lot of protein, iron and other nutrients. Make sure to include them in your diet.

7. Fish Oil — Fish oil is a necessary part of any healthy abs diet. You can get fish oil in tuna, salmon, and other fish.

8. Walnuts and almonds — These nuts contain a lot of healthy fats and other nutrients.

9. Green teas — green tea contain a lot of antioxidants (which slow the aging process).

10. Raw honey — A little honey can turn even the most bland dishes into a delicacy. It’s a natural sugar and has many positive qualities. Don’t overdo it, but a little honey will not harm your flat belly diet.

Incorporate these 10 flat stomach and 6 pack abs diet foods into your menu and you will see your energy levels increase, your belly fat decrease, and your overall health improve.

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