Introduction

It is often said that six pack abdominal muscles are made in the kitchen, not in the gym. There is a large amount of information out there on the internet about six pack diets and eating plans (including here), many offer very generic advice and nothing specific.

We found so many people asking questions such as “I’m 20 years old, 5’10″ 150 pounds, what is the best six pack workout diet for me”?  We also found that there is a large amount of advice out there that is bad, or completely wrong.  The advice often includes the use of protein bars – they may not necessarily be bad, but there are better natural alternatives around that will force your body to work harder and therefore burn more calories.

We thought that it was about time that we searched the web and found a useful selection of meal plans that you might reference that offer great advice and will help you get ripped six pack abs.  What we were looking for here was advice on actual meals to eat, ideally with information on what we are trying to achieve with the diet, and finally with the quantities of calories consumed and ideally with some reasoning as to why those food were chosen, to help you understand.

We’d also like to know if you find this post at all useful, if you do, please share it with people using the buttons at the top of the page.  If there is something that you would like to see, please drop us a line or leave a comment.

 

7 Of the Best Six Pack Meal Plan Articles on the Net

Power Eating Plan Series

Fantastic discussions of a really great eating plan, this also starts of with a detox to really set you off on the right foot.

http://www.sixpackfactory.com/7-secrets-to-a-powerful-eating-plan-part-1/

 

The Get Ripped Diet For Six Pack Abs

A seven day diet plan to reveal the six pack abs that you worked so hard to get.

http://geta6packquick.com/the-get-ripped-diet-for-six-pack-abs

 

Sample Six Pack Meal Plan

A great little example of a meal plan that will help you to expose your six pack abs and look amazing.

http://sixpacksimple.com/the-six-pack-sample-meal-plan/

 

2000 Calorie 7 Day Meals Plans

Handy downloadable PDF giving 7 days of 2000 calorie meal plans that will help you get rock hard six pack abs.

http://www.beyondsixpackabs.com/2000calorie503020.pdf

 

6 Meal a Day Plan

Great little sample of a one day plan which includes 6 meals to keep you metabolic rate cranking along, and get you your 6 pack abdominals in no time at all.

http://www.doctoroz.com/videos/dr-ozs-6-meal-plan?page=2

 

One day – One day 1800 Calorie meal plan for ripped 6 pack abs

A great article giving the reasoning behind what to eat, when to eat, how much to eat, and a full six meals for a day meal plan.

http://atozfitness.com/wordpress/1800-calorie-meal-plan-for-ripped-6-pack-abs/

 

Beyond Six Pack Abs – 7 Day Meal Plans

A downloadable 7 day meal plan guide to make your abs stand out more than ever.

www.beyondsixpackabs.com/2000calorie503020.pdf

 

BONUS DIET TIPS

Healthy Cooking Techniques for Perfect Six Pack Abs

Some great ideas of how to cook your foods so that they are healthy, tasty and nutritious, whilst these are not meal plans, we thought these ideas were great if you wanted either to entertain or just wanted a healthy change.

http://www.dietforsixpackabs.org/healthy-cooking-techniques-for-perfect-six-pack-abs/

 

Washington Post – Study on how drinking water may help you lose fat

An enlightening study on truth that lies behind drinking water and how it links to fat loss.

http://voices.washingtonpost.com/checkup/2010/08/want_to_lose_weight_drink_wate.html

 

EatFat To Burn Fat

Article that discusses some fats that you should eat because they burn fat!

http://www.sixpackfactory.com/eat-fats-to-burn-fat/

 

The Ultimate Diet and Workout Plan

An incredibly complete plan both for dieting and for a workout guide to get six pack abs.

http://www.build-muscle-and-burn-fat.com/6-pack-abs.html

 

Show me… The Diet

A good discussion about what food types to eat so that you can create you own meal plans, or tweak the ones on this page.

http://www.muscleandfitness.com/nutrition/meal-plans/show-me-diet

How to measure body fat percentage

 

How to calculate body fat percentage: Many people talk about ‘losing weight’, when they want to slim down. In reality this could be a challenge, if for example, you are also trying to build lean muscle.

Losing weight would mean that you get lighter, which may initially happen, but if your calorific intake is less than what your muscles need, your body may convert the protein in your muscles into energy, and break your muscles down. At the best, you might be starving the growth of your muscles. You will have lost weight, but you may not have lost the fat that you were aiming to lose.

 

Click here to learn how to build lean muscle and reduce body fat to get the ripped look

 

A much better measure of health, ability to fit into clothes, or be much more of an ‘ideal’ size and shape, is to take a measure of or calculate your body fat. There are a number of different ways that you can measure your body fat, depending upon how accurate you want the reading to be. Here are a few ways:

• - Water displacement – this is where your body is immersed in water, and the displacement is measured to give the most accurate reading. If you don’t have a swimming pool, and special human dipping chair, don’t worry!
• - Get some body fat callipers (from your gym or training supplements store), or ask at your local gym (measurements need to be taken from a number of places, but make this method quite accurate)
• - Online calculators where you take measurements of the sized of a number of areas of your body, and that is used to give an average of your body fat. One such calculator can be found here.
• - Learn how to calculate body fat percentage (see below)

 

How to Calculate Body Fat Percentage

 

Body Mass Index (BMI)

 

How to calculate body fat percentage: The calculation makes use of averages to give a general guide of the amount of body fat that you have on your body, based on your height and weight.
Calculate your Body Mass Index, this is only a rough guide, but will give you some idea if you do not want to go to the trouble of measuring yourself in a number of different places. The formula is:

Body Mass Index (BMI) = (your weight ×703) ÷ (your height × your height),

Where weight is in pounds, height is in inches.

How to calculate body fat percentage

Given the amount of body mass you have when compared to your height will make it easy to answer the question of how to calculate body fat percentage. It is as follows:

For males:

Body Fat Percentage = (1.20 * BMI) + (0.23 * Age) – 16.2

For females:

Body Fat Percentage = (1.20 * BMI) + (0.23 * Age) – 5.4

The ideal body pat percentage varies from person to person, typical ranges for a man would be between 14% and 25%, and if you are in perfect shape could be as low as 2%, in which case you would be really ripped like a bodybuilder.

 

Click here to learn how todecrease body fat and increase muscle for the lean look – FAST!

 

A woman in a typical range would be 21% – 31%, and in perfect shape could be as low as 10%, where she would be really ripped like a bodybuilder.

Eat healthily, natural proteins, natural carbohydrates and fibre , and exercise, and rest regularly, in this way you will get less, which you will see now that you know how to calculate body fat percentage.