Thread: New diet for 6 pack abs

I am currently 5' 7", 12-14% body fat, 150lbs.

Good example.......... ; )

thanks

Originally Posted by jhawkin1

Meal # 1 (Breakfast)
5 egg whites with broccoli
½ cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack) Not a complete meal
almonds with an apple

Meal # 3 (Lunch)
3 1/2 ounces Turkey breast
¾ cup of brown rice
1 small Apple

Meal # 4 (My post workout meal)
1 Banana
1 1/2 serving of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)
3 1/2 ounces of chicken breast
½ cup yellow and red peppers.
Salad with spinach, tomato, olive oil and vinegar

Meal #6 Optional (Before I go to bed)
Whey protein in skim milk not ideal before bed, add some fat to this meal. Something to delay gastric emptying.


I try to keep my calories around 400 per meal, and I consume around 2,000- 2,400 calories per day to give myself a slight caloric deficit.

Comments in bold.

What was your diet like leading up to this?

Your meals seem small 3.5 oz of turkey or chicken is what, maybe 20 g of protein?

Fats seems low. More fibrous veggies are needed.

Leading up to this diet, I was on a maintainance diet. My calories were up around 3,000 or so and I was doing a large amount of workouts throughout the day (sometimes up to 2 hours).

I have added spinach, brocolli, and cucumbers to my fibrous veggy list.