Six-pack Abs: 12 Weeks Workout And Diet Plan To Define Abs

six-pack abs workout and diet plan - Fitzabout

This 12-week six-pack abs workout and diet plan for definition and core-strength can help you move towards your goals.

Use these plans to build a strong and powerful six-pack abs. The key to getting ripped six-pack abs is to focus on the diet while adding multi-joint, compound movement exercises and smart cardio to your workout routine. This is the long-lost secret you must use to succeed in the quest for six-pack abs.

Abdominal muscle functions

Six-pack Abs Anatomy - Fitzabout

Before starting the exercise of abs, it is important to know about its muscles function. It would be very foolish to do exercises without the knowledge of muscle functions, so it is very important to know about it. So let’s know what is the muscle functions of six-pack abs first.

In our abdomen, there are four types of muscles group. Which is as follows:

  1. Rectus Abdominis: Located in front of the stomach, it is the most famous stomach. Often referred to as a six-pack abs, as it is the most superficial of the abdominal muscles and gives you what a washboard often looks like to you, a fitness model. The function of rectus abdominis is to flex and stabilize the spine.
  2. Transverse Abdominis: Located under the oblique, it is the deepest part of the abdominal muscles and wraps around your spine for safety and stability. It helps in breathing but more importantly, it activates the core and stabilizes the pelvis and low back during most movements.
  3. Internal Obliques: Located under the external obliques, moving in the opposite direction. These muscles are just below the external oblique and work in a similar way in terms of function.
  4. External Obliques: Located on the sides and front of the stomach. These muscles are located on either side of the rectus abdominis and play an important role in bending the spine, rotating the torso, and bending sideways.

12 weeks six-pack abs workout schedule

DAYSTRAINING
MondayUpper Abs Workout
TuesdayLower Abs Workout
WednesdayUpper Abs Workout
ThursdayLower Abs Workout
FridayUpper Abs Workout
SaturdayLower Abs Workout
SundayOff day

1. Upper Abs Workout

EXERCISESSETS x REPS
1. SUPER SET
(A) Incline Crunches
(B) Russian Twist
3 x 15
2. SUPER SET
(A) Standing Rope Crunches
(B) Standing Rope Side Crunches
3 x 15
3. SUPER SET
(A) Rope Crunches (on Knee)
(B) Rope Oblique Crunches (on Knee)
3 x 15
4. SUPER SET
(A) Crunches on Lat Machine
(B) Dumbbell Side Bend (with rotation)
3 x 15
3 x (15 each-side)
5. REGULAR SET
Stomach Vacuum (5 sec hold)3 x (10 times)

2. Lower Abs Workout

EXERCISESSETS x REPS
1. SUPER SET
(A) Laying Leg Pull-­in
(B) Mountain Climber Cross Body
3 x 15
2. SUPER SET
(A) Hanging Knee Raise
(B) Side Bridges
3 x 15
3. SUPER SET
(A) V-Crunch
(B) Hanging side Raise
3 x 15
4. SUPER SET
(A) Plank (on stability ball)
(B) Cricket Short Crunch
3 x (90 sec hold)
3 x 15

Note: There will be no rest in between the superset, do upper abs and external oblique’s exercises back to back. Take rest between set 60 seconds.

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3. Combine six-pack abs workout plan with other muscle groups

DAYSTRAINING
MondayShoulders + Triceps + Upper Abs
TuesdayChest + Traps + Lower Abs
WednesdayCardio + Upper Abs
ThursdayBack + Biceps + Lower Abs
FridayLegs + Upper Abs
SaturdayCardio + Lower Abs
SundayOff day

Note: Do 12-15 reps of each exercise, no matter how weak you are, you have to hit 12-15 reps of 3-4 sets. Take rest 60 seconds between sets. Perform every exercise slowly and under control; don’t just focus on counting the reps, try to make mind-muscle connection which is important to grow muscles. Take one second to lift the weight and 1 to 2 seconds to lower it.

Six-Pack Abs Nutrition Tips

It’s unfortunately very true that you can’t train with a bad diet. In fact, we all have the coveted six-pack abs, it just sits under a protective covering called body fat.

To expose them, you have to remove the fat. To do this, you need to change your eating habits along with exercise. Here are some things to consider.

Essential nutrients

Protein

Many people make the mistake of reducing their protein intake, protein is one of the most essential things[1], without enough protein you will lose your muscle mass at an extremely high rate and sabotage the fat burning efforts.

Protein helps form the building blocks of muscle and is probably the most essential macronutrient of them all, mainly because the body burns a ton of calories digesting protein. Protein responsible for tissue growth and repair.[2]

Carbohydrate

It can be difficult to calculate the exact amount of carbohydrates to eat, but a good strategy to use is to eat most of your carbs after a workout.

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When you consume carbs after a workout, your body rapidly absorbs the carbs directly into the muscle tissue, promoting growth. Carbs also help muscles recover faster after a workout, which will give you better results faster.

Remember, your body releases cortisol at an incredible rate after a workout! Cortisol has been proven to reduce the production of thyroid hormone[3], the lower your production in this area, the slower your metabolic rate.

Fat

Many people believe that eating fat will make you fat, but in fact, healthy polyunsaturated and monounsaturated fats such as fish oil, nuts, and olive oil will actually help you burn more fat than a low-fat diet.

The dietary fat in your diet will help keep insulin levels stable, which will help prevent you from gaining excess body fat.

As it turns out, if you want to prevent cancer, plant-based fats are powerful cancer-fighters[4]. If you are currently battling colon cancer, prostate cancer or breast cancer, it is essential to include plant-based fats in your diet on a daily basis.

Healthy fats include extra-virgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, peanut butter and coconut. They also improve your heart health (cardiovascular health) and fight weight gain and obesity.

Fiber

The final diet tip is to include plenty of fiber and raw vegetables with the meal. Vegetables are loaded with a lot of fiber, antioxidants, vitamins and minerals which are essential for building a lean body and ripped six-pack abs.

Vitamins and minerals

A game that many athletes play with their diet is their regular intake of vitamins.

In other words, they take them when they want to, and that’s a rarity! You need to take a multivitamin and multimineral every day without fail.

National Institutes of Health in 2006 and the 2010 Dietary Guidelines for Health and Americans concluded that there was not enough evidence to recommend for or against the use of any vitamins, including multivitamins, to prevent heart disease, cancer, and other chronic conditions.[5][6]

Observational studies have looked at possible links between multivitamin use and cancer. The Physicians’ Health Study II nudges evidence in the direction of benefit for a standard multivitamin—multimineral.[6]

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Calorie Calculations for the Six-Pack Abs Diet

Calculate your caloric intake, consuming the right amount of calories helps you the most in achieving your goal.

Losing body fat means losing weight, which means reducing calorie intake. In general, you can cut 500 calories per day to lose about 1 pound per week.

This may amount to consuming less than 250 calories per day, while increasing activity to burn an additional 250 calories. There are many ways to look at this, but a calorie deficit will help you lose body fat.

Water intake

Water is an essential nutrient. It is also necessary to convert food into energy and help nutrients reach your muscles and support vital organs. If that is not enough, dehydration is a real energy killer.

If you feel thirsty, you are already dehydrated. Drink consistently throughout the day and aim for at least 4 liters per day.

12 weeks six-pack abs diet plan

To burn fat and reveal the washboard, six-pack abs, it is important to eat a balanced diet that is composed of protein, healthy fats and few carbohydrates.

DAYSLOW + HIGH CARBS STRATEGY
MondayLow Carbs
TuesdayLow Carbs
WednesdayLow Carbs
ThursdayHigh Carbs
FridayNo-carbs
SaturdayNo-carbs
SundayHigh Carbs

Pre-workout, post-workout and during workout meal on workout day

Pre-workout meal

Option-1:

INGREDIENTSQUANTITIES
C41 sp
BCAA5g
Carnitine1000mg
Cold Water240ml
Opt brand: Neurocore, Assault, Hyper Fx, Amino Energy, 1.M.R, Vortex

Option-2:

INGREDIENTSQUANTITIES
Coffee2 tablespoons
Hot water150ml

During workout drink

INGREDIENTSQUANTITIES
BCAA (without sugar and without malto)5-7g

Post-workout meal

Option-1:

INGREDIENTSQUANTITIES
Whey protein1.5 scoops
Glutamine5g
Cold water240ml
Opt brand: MuscleTech, MusclePharm, Met-Rx, Cellucor, BPI, Ultimate Nutrition, Optimum Nutrition, GNC

Option-2:

INGREDIENTSQUANTITIES
Egg whites6-8

Option-3:

INGREDIENTSQUANTITIES
ProteinX1.5-2 scoops
Non-fat milk240ml

Upon wake up and 30 minutes lunch

INGREDIENTSQUANTITIES
Carnitine1000mg
Or
Fat-burner1 capsule

Low carbs day meal plan

Macro-breakdown: Calories = 1877, Protein = 198g, Carb = 125g, Fat = 65g.

1. Breakfast meal

INGREDIENTSQUANTITIES
Grilled chicken breast50
Egg whites4
Whole egg1
Peanuts20g
1 Orange1
CLA1 softgel
Multivitamins1 tablet

2. Snack meal

INGREDIENTSQUANTITIES
Whey protein½ scoop
Whole egg1
Raisins2 spoons
Walnuts18g
Cinnamon1g

3. Lunch meal

INGREDIENTSQUANTITIES
Brown rice½ cup
Chickpeas½ cup
Fresh paneer50g
Yogurt3 spoons
Sauce1 spoon
Onion½
Tomato½
Cilantro

4. Snack meal

INGREDIENTSQUANTITIES
Whey protein1 scoop
Oats½ cup
Peanut butter1 spoon
Non-fat milk¼ cup
Cinnamon1g

5. Dinner meal

INGREDIENTSQUANTITIES
Egg whites3
Paneer30g
Potato½
Mozzarella cheese
Green pepper½
Tomato½
Ketchup1 spoon
Non-sticky spray
Fish oil (Omega 3)1000g

6. 1 hour before bed meal

INGREDIENTSQUANTITIES
Almond milk240ml
Casein½ scoop
Almonds14
Glutamine3g
CLA1 softgel

High carbs day meal plan

Macro-breakdown: Calories = 2710, Protein = 200g, Carb = 302g, Fat = 78g.

1. Breakfast meal

INGREDIENTSQUANTITIES
Egg whites6
Oats1 cup
Walnuts25g
Apple½
CLA1 softgel
Multivitamins1 tablet

2. Snack meal

INGREDIENTSQUANTITIES
Cereal (whole grain)1 cup
Milk½ cup
Whey protein2/3 scoop
Apple½
Peanuts15g
Cinnamon2g
Note: Mix whey and milk, then add to cereal.

3. Lunch meal

INGREDIENTSQUANTITIES
Chicken breast
(cooked in coconut oil ½ spoon)
120g
Brown rice1 cup
Orange1

4. Snack meal

INGREDIENTSQUANTITIES
Whey protein1 scoop
Oats1 cup
Banana½
Peanuts25g

5. Dinner meal

INGREDIENTSQUANTITIES
White fish or tuna120g
Coconut Oil1sp
White potato250g
Cauliflower50g
BBQ Sauce1 spoon
Fish oil (Omega 3)1000g

6. 1 before bed meal

INGREDIENTSQUANTITIES
Almond milk240ml
Casein protein2/3 scoop
Almonds20g
Glutamine3g
CLA1 softgel

No-carbs day meal plan

Macro-breakdown: Calories: 2200, Proteins: 280g, Carbs: 34g, Fat: 112g.

1. Breakfast meal

INGREDIENTSQUANTITIES
Whole eggs4
Egg whites5
CLA1 softgel
Multivitamins1 tablet

2. Snack meal

INGREDIENTSQUANTITIES
Chicken breast200g
Broccoli1 cup
Almonds40g

3. Lunch meal

INGREDIENTSQUANTITIES
Whey protein45-50g
Peanut butter2 spoons

4. Snack meal

INGREDIENTSQUANTITIES
Chicken breast or Fish200g
Green beans1 cup
Raw cashews40g

5. Dinner meal

INGREDIENTSQUANTITIES
Whole eggs4
White eggs5
Fish oil (Omega 3)1000g

6. 1 before bed meal

INGREDIENTSQUANTITIES
Whey protein45-50g
Peanut butter2 spoons
Glutamine3g
CLA1 softgel

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Article Sources +
  1. The Nutrition Source. Harvard T.H. Chan School of Public Health. Available here: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein[]
  2. Journal of Oral Pathology & MedicineVolume 35, Issue 5 p. 292-300. doi: 10.1111/j.1600-0714.2006.00427.x. The use of surface-enhanced laser desorption/ionization time-of-flight mass spectrometry to detect putative breast cancer markers in saliva: a feasibility study. Charles F. Streckfus,Lenora R. Bigler,Michael Zwick. Available here: https://onlinelibrary.wiley.com/doi/10.1111/j.1600-0714.2006.00427.x.[]
  3. Yoshinao Katsu, Michael E. Baker, in Handbook of Hormones. Second Edition, 2021; Available here: https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/cortisol[]
  4. 2020 Jul; 12(7): 2010. DOI: 10.3390/nu12072010The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid Review and Meta-Analysis. Esther Molina-Montes, Elena Salamanca-Fernández, Belén Garcia-Villanova,1 and Maria José Sánchez.[]
  5. Volume 23, Number 2. May 15–17, 2006. NIH State-of-the-Science Conference Statement on Multivitamin/Mineral Supplements and Chronic Disease Prevention.[]
  6. October 17, 2012. By Patrick J. Skerrett, Former Executive Editor, Harvard Health. Daily multivitamin-multimineral may help protect against cancer.[][]

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