Abs Diet is a road map to six-pack, with carb cycle, supplement stack game and peak week diet plan.

If you want to get a six-pack, then it is necessary to change your diet. This 12-weeks plan can help you move towards your goals.

The first step to finding your six-pack abs is to cleanse your diet. If you want to see your abs muscles, then you will need to reduce your overall body fat. Cut down on processed food, sugar and processed carbs.

Surprisingly, your kitchen is a great place to start making abs. It is important to fill your diet with lots of nutritious, whole foods, such as fruits, vegetables, whole grains, healthy fats, and high-protein foods.

However, it is important to focus on overall fat loss rather than spot reduction, which involves targeting a specific area of your body for weight loss or fat burning, such as your stomach.

Calories calculation for abs diet

Before starting a diet plan for abs or the cornerstone of any good fitness plan your first step is getting your diet right. To do that, the first thing you need to do is to calculate your daily calories requirement.

Everyone has height/weight/age is different, so they need different calories. Follow these 3 steps to find out your caloric intake as per your fitness goal to gain muscle, or lose fat.

STEP 1: Calculate your BMR

• Use online BMR calculator or BMR mobile app.
• Enter Height/Weight/Age including High Active (6 days a week) Let’s assume your BMR came 1700.

Note: There are a lot of different online calculators or mobile apps you can use to find your daily calorie need. Some of them are ok, but most of them oversimplify the calculation by only using the Height/Weight/Age.

STEP 2: Calculate the maintenance calories

• Formula = BMR x 1.5
• 1700 x 1.7 = 2890 calories
• So the maintenance calories are 2890.

STEP 3: Subtract the extra calories for losing fat

If you want to lose 1lbs per week then subtract 500 calories 2890 – 500 = 2350.

Diet plan for abs

This abs diet plan is design for 12 weeks, where you will follow the carb cycle diet plan for 11 weeks and the peak week diet plan for 1 week.

11 weeks of abs carb cycle schedule

Monday + Tuesday + Wednesday	Carbs
Low Carbs Day	100 grams

Friday + Saturday	Carbs
No Carbs Day	30 grams

Sunday	Carbs
High Carbs Day	400 grams

Monday + Tuesday + Wednesday: Low carbs day

1. Morning meal (8-9 am)

Low carbs day micro breakdown:

Calories: 1800
Proteins: 272 grams
Carbs: 100 grams
Fat: 35 grams

Ingredients	Amounts
Egg whites	10 eggs
Oats	2/3 cup

• Morning Meal Macro Breakdown:
  • Total calories: 360
  • Proteins: 45 grams
  • Carbs: 36 grams
  • Fat: 4 grams

2. Mid-morning meal (11-12 am)

Ingredients	Amounts
Chicken breast	170 grams
Green beans	1 cup
Almonds	28 grams

• Mid-morning Meal Macro Breakdown:
  • Total calories: 347
  • Proteins: 43 grams
  • Carbs: 10 grams
  • Fat: 15 grams

3. Lunch meal (2-3 pm)

Ingredients	Amounts
Chicken breast	170 grams
Broccoli	1 cup
Cashews	28 grams

• Lunch Meal Macro Breakdown:
  • Total calories: 347
  • Proteins: 43 grams
  • Carbs: 10 grams
  • Fat: 15 grams

4. Evening meal (4-5 pm)

Ingredients	Amounts
Whey isolate	50 grams
Water	400 ml

• Evening Meal Macro Breakdown:
  • Total calories: 200
  • Proteins: 50 grams
  • Carbs: 0 gram
  • Fat: 0 gram

5. Dinner meal (7-8 pm)

Ingredients	Amounts
Chicken breast	210 grams
Baked or boiled potato	240 grams

• Dinner Meal Macro Breakdown:
  • Total calories: 357
  • Proteins: 43 grams
  • Carbs: 44 grams
  • Fat: 1 gram

6. Before bed meal (10-11 pm)

Ingredients	Amounts
Egg whites	12 eggs

• Before Bed Meal Macro Breakdown:
  • Total calories: 192
  • Proteins: 48 grams
  • Carbs: 0 gram
  • Fat: 0 gram

Friday + Saturday: No carbs day

No carb day micro breakdown:

Calories: 2200
Proteins: 280 grams
Carbs: 34 grams
Fat: 112 grams

1. Morning meal (8-9 am)

Ingredients	Amounts
Egg whites	5 eggs
Whole egg	4 eggs

• Morning Meal Macro Breakdown:
  • Total calories: 356
  • Proteins: 40 grams
  • Carbs: 4 grams
  • Fat: 20 grams

2. Mid-morning meal (11-12 am)

Ingredients	Amounts
Chicken breast	200 grams
Broccoli	1 cup
Almonds	40 grams

• Mid-Morning Meal Macro Breakdown:
  • Total calories: 417
  • Proteins: 50 grams
  • Carbs: 7 grams
  • Fat: 21 grams

3. Lunch meal (2-3 pm)

Ingredients	Amounts
Whey isolate	45-50 grams
Peanut butter	2 spoons

• Lunch Meal Macro Breakdown:
  • Total calories: 359
  • Proteins: 50 grams
  • Carbs: 6 grams
  • Fat: 15 grams

4. Evening meal (4-5 pm)

Ingredients	Amounts
Chicken or Fish	200 grams
Green beans	1 cup
Cashews (raw)	40 grams

• Evening Meal Macro Breakdown:
  • Total calories: 417
  • Proteins: 50 grams
  • Carbs: 7 grams
  • Fat: 21 grams

5. Dinner meal (8-9 pm)

Ingredients	Amounts
Egg whites	5 eggs
Whole egg	4 eggs

• Dinner Meal Macro Breakdown:
  • Total calories: 356
  • Proteins: 40 grams
  • Carbs: 4 grams
  • Fat: 20 grams

6. Before bed meal (10-11 pm)

Ingredients	Amounts
Whey isolate	45-50 grams
Peanut butter	2 spoons

• Before Bed Meal Macro Breakdown:
  • Total calories: 359
  • Proteins: 50 grams
  • Carbs: 6 grams
  • Fat: 15 grams

Sunday: High carbs day

High carbs day micro breakdown:

Calories: 2500
Proteins: 180 grams
Carbs: 400 grams
Fat: 20 grams

1. Morning meal (8-9 am)

Ingredients	Amounts
Egg whites	5 eggs
Oats	1.5 cups

• Morning Meal Macro Breakdown:
  • Total calories: 479
  • Proteins: 30 grams
  • Carbs: 83 grams
  • Fat: 5 grams

2. Mid-morning meal (11-12 am)

Ingredients	Amounts
Chicken breast	120 grams
Brown rice	1.8 cups

• Mid-Morning Meal Macro Breakdown:
  • Total calories: 468
  • Proteins: 25 grams
  • Carbs: 83 grams
  • Fat: 4 grams

3. Lunch meal (2-3 pm)

Ingredients	Amounts
Chicken breast	120 grams
Brown rice	1.8 cups

• Lunch Meal Macro Breakdown:
  • Total calories: 468
  • Proteins: 25 grams
  • Carbs: 83 grams
  • Fat: 4 grams

4. Evening meal (4-5 pm)

Ingredients	Amounts
Whey isolate	45-50 grams
Water	400 ml

• Evening Meal Macro Breakdown:
  • Total calories: 200
  • Proteins: 50 grams
  • Carbs: 0 gram
  • Fat: 0 gram

5. Dinner meal (7-8 pm)

Ingredients	Amounts
Chicken breast	120 grams
Baked or boiled potato	350 grams

• Dinner Meal Macro Breakdown:
  • Total calories: 409
  • Proteins: 25 grams
  • Carbs: 75 grams
  • Fat: 1 gram

6. Before bed meal (10-11 pm)

Ingredients	Amounts
Egg whites	5 eggs
Rice cake or oats	1.5 cups

• Before Bed Meal Macro Breakdown:
  • Total calories: 457
  • Proteins: 27 grams
  • Carbs: 76 grams
  • Fat: 5 grams

Supplement stack game

Supplement Intake Time	Ingredients	Amount
Upon-wake-up	1. Green tea extract 2. Carnitine or 3. Fat burner	500 mg 500 mg or 1 pill
Breakfast	1. CLA 2. Multivitamins	1 softgel 1 tablet
30 minutes lunch	1. Green tea extract 2. Carnitine or 3. Fat burner	500 mg 500 mg or 1 pill
Pre-workout	1. Any pre-workout product (Creatine, Caffeine, Beta-Alanine, Citrulline, Sodium Bicarbonate, BCAA, Nitrate) 2. Carnitine	1 scoop 500 mg
During workout	BCAA (without sugar and without malto)	5-7 grams
Post-workout	1. Glutamine 2. Whey isolate	5 g 50 g
Dinner	Fish oil (Omega 3)	1000g
Before-bed	1. CLA 2. Glutamine 3. Casein Protein or Isolate protein	1 softgel 3g 20-30g

1 week of peak week diet and workouts

Peak week is what is known as the last week before a photoshoot or competition. This Peak Week is a grueling mountain to climb your way to supreme muscle definition and a shredded rejuvenation. Bodybuilders, fitness models, Women’s figure, bikini have been doing this for years for a photoshoot or bodybuilding show.

Completing the following three pillars should be your primary focus of the peak week of your competition or photoshoot. They are the three pillars:

• Carbohydrate
• water
• Sodium/potassium balance

Note: Keep in mind that the method I am about to show you is for educational purposes only. This is harmful to your body, as it causes severe dehydration. It appears dehydration makes you feel shredded, your skin suctioning for your body, revealing crazy muscle definition.

Day 1: Diet + water intake + workout

The beginning of your peak week is the easiest. The goal is to start increasing your water and sodium intake while eating very few calories and carbs.

1. Diet:

• Micros: For macros, you are going to eat (bodyweight x 9-10) calories.
  • For example, if you are 160lbs, you are going to eat 1440-1600 calories.
• You will keep an eye on everything you eat and drink including vegetables.
• Protein: For protein, you are going to eat at least 1 gram per pound of bodyweight (so if you are 160lbs, you are going to eat a minimum of 160 grams of protein).
• Number of meals: Spread these macros over 5-6 meals.
• Food: For food choices, your protein must come from meat, fish, poultry and eggs.
• Fats: Your fats will come from coconut oil, olive oil, nuts, seeds, and peanut butter.
• Carbs: Your carbs will come from green and white vegetables such as leafy greens, broccoli, cauliflower, green beans, spinach.

2. Water intake:

• Since we want to dehydrate the body for a photoshoot, we must hydrate the body more in the days following the photoshoot or competition.
• This will make your body habit of having too much water in your system and start increasing the amount you will need to urinate.
• To start the process, you will drink 3 litres of water throughout the day.
• The easiest thing to do is to carry around a 1 liter of water bottle and fill it 3 times and only drink all day.

3. Workout:

• For workout, you want to start reducing glycogen stores in your muscles.
• The idea behind this is that when you load the carbs before your photoshoot or competition, all the water in your body will be sucked under your skin and fill your muscles, making you look big and lean.

To do this, you will use 6 sets of 15 reps on each muscle group. Because you may feel weak, machines here work well.

Exercise	Set, Rep, Rest
Leg curl	Sets = 6 Reps = 15 Rest = 60 seconds
Chest press on machine	Sets = 6 Reps = 15 Rest = 60 seconds
Leg press	Sets = 6 Reps = 15 Rest = 60 seconds
Seated cable curl	Sets = 6 Reps = 15 Rest = 60 seconds
Lateral raise	Sets = 6 Reps = 15 Rest = 60 seconds
Bicep curl	Sets = 6 Reps = 15 Rest = 60 seconds
Tricep press down	Sets = 6 Reps = 15 Rest = 60 seconds
Calf raise	Sets = 6 Reps = 15 Rest = 60 seconds

Day 2: Diet + water intake + circuit workout

On day 2, you will continue to build on day 1.

1. Diet:

Keep your nutrition exactly the same as day 1, but you’ll start an interesting training protocol.

2. Water intake:

Drink 4 litres of water throughout day.

3. Circuit workout:

• For workout, this is where things start to get interesting.
• You will push your body to deplete the glycogen stored in your muscles.
• In fact, your muscles scream “feed me carbs!”
• This is the final push before you start to get carb up tomorrow.

Exercise	Set, Rep
1. Leg curl 2. Chest press on machine 3. Leg press 4. Seated cable curl 5. Lateral raise 6. Bicep curl 7. Tricep press down 8. Calf raise	Sets = 10 Reps = 12

Note: Perform the given workouts as giant circuit. Do not rest between exercises, but rest for 120 seconds after completing 1 circuit. You will perform total of 10 rounds.

Day 3: Diet + water intake + workout

• On day 3, nutrition is same as to day 1 and 2, but increase your water intake.
• This is where you really start to increase hydration. Make sure you are close to a bathroom at all times, as you will need it.
• Drink water Drink 5-6 litres of water throughout the day.
• For workout, you are still trying to deplete glycogen from the muscles as much as possible.
• Same workout schedule as you performed on day 1.

Day 4: Diet + water intake + circuit workout

• Diet: For diet, it will be the same as on day-2.
• Water intake: Drink water Drink 6-7 litres of water throughout the day.
• Circuit Workout: For training, it will be the same as day-2 circuit workout.

Day 5: Diet + water intake + workout

Day 5 is the day you have been waiting for, you will finally get to eat carbs. The only problem is that you will start reducing your water intake.
In fact, it is not funny at all. You may feel bloating, constipation, energy fluctuation, trouble sleeping and hunger.

Diet, water intake and training:

• Diet: Day-5, you are going to eat 5-6 meals. The goal is to maintain high protein, very low fat and moderate carbs. On top of this, you are going to reduce your water intake by 2 litres for the entire day.
  • Protein: For protein, you are going to eat 0.82g/lb, for example if you are 160lbs, you are going to eat about 131g protein, which will be spread over 5-6 meals. Here you will eat very lean protein, so you are limited to chicken breast, turkey breast, or white fish.
  • Carbs: For carbs, you are going to eat only dry carbs. This includes: rice cakes, potatoes and sweet potatoes. The goal is to get carbs around 20-30 grams per meal. On top of this, you going to limit your vegetables to leafy greens such as spinach.
  • Fat: For fat, you are going to eat fat as low as possible. There is no added fat for cooking this day.
  • Calories: For calories, skip counting them. It is about getting protein and carbs today.
• Drinking water: Drink 3 litres of water throughout the day.
• Workout: For workouts, you may just want to take a 20–60 minute walk. Some just to keep your blood flowing.
  • This day is the day where you will get a spray tan or sun tan.
  • When your skin is darker, your muscle definition is more clear and you will look leaner.
  • On top of this, you will shave body hair from your chest and legs.

Day 6: Diet + water intake + workout

If you think yesterday was tough, then you are in for another hard day. Today is where we continue to carb and dehydrate. Keep in mind that you are doing all this for photoshoots.

Diet, water intake and workout:

• Diet: Diet is the same as day-5, but you will not eat salt this day. This means you are getting your protein and dry carbs on this day.
• For example, a sample meal may be:
  • 100 grams Baked Fish Tilapia (plain without salt)
  • 3 Rice Cake or 1 Baked Potato (plain without salt)
  • 1 cup Spinach
• Water intake: Do not drink more than 500ml of water throughout the day. Basically, this means that you can drink 1 sip of water per meal. It sucks… a lot. But it will allow you to dry right and look leaner.
• Workout: For workouts, you may just want to take a 20–60 minute walk. Some just to keep your blood flowing.

Day 7: Diet + water intake + workout

Day-7 is the day you are working. You should feel like crap, but look incredible.

Diet, water intake and exercise:

• Diet: You will eat 1 meal 2-3 hours before your photoshoot or show. The food will be exactly the same as what you ate day-6 (lean protein and dry carbs, no salt and no fat). 15 minutes before the pump eat sicker chocolate or M&M’s.
• Water intake: Do not drink 250 ml of water before your photoshoot or show.
• Workout: Training 10-15 minutes before your photoshoot, you will want to get a good pump. This will make you look bigger, stronger and more vascular (even if you feel weak). Recommends:
  • A lot of pushups,
  • Some side arises,
  • Biceps curl,
  • Posing.
• Chase the pump and take a look at to fill your muscles with blood.
• Enjoy the photoshoot or show, smile, and show off what you’ve accomplished. You’ve earned it.
• After the photoshoot or show, re-hydrate and get some food in your system.
• A balanced diet of protein, fat and carbs is good, along with drinks containing electrolytes.
• Do not eat too much, because you will not feel full.
• Perform your work slowly to eat normally again during 1-2 days.

Supplements for abs diet

Six-pack abs can be engraved in any season and you do not need to postpone your plans. Hard work always pays off and you can show your potential. To get a ripped six pack, below are the best supplements, used in this abs diet, that can take you to your most cherished dream: six pack abs!

• Multivitamins
• Green tea extract
• Fat burner
• Carnitine
• BCAA
• CLA
• Casein
• Omega 3 (Fish oil or Flaxseed)
• Glutamine
• Whey Isolate

Bottom line

This article examines the best diet to get defined abs, it is important to change your diet to get your six-pack.

Fruits, vegetables, whole grains, nuts, seeds, fatty fish, legumes, and teas are all nutritious additions to a diet.

For best results, be sure to follow this abs diet plan with your any fat loss program. HIIT training, cardio and resistance training can increase fat loss and lead the muscles towards a strong, defined abs.

Pair abs exercises with a healthy diet and cardio to optimize results. The review found that the more cardio or aerobic exercises people did, the more abdominal fat they lost. ^{1 2 3}

Combine this abs diet plan: Abs workout program

1. JAMA Oncol. 2015 Sep;1(6):766-76. doi:10.1001/jamaoncol.2015.2239. Effects of a High vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial[↩]
2. J Am Geriatr Soc. 2000 Sep;48(9):1055-61. doi:10.1111/j.1532-5415.2000.tb04780.x. Aerobic exercise training-induced reductions in abdominal fat and glucose-stimulated insulin responses in middle-aged and older men[↩]
3. Int J Obes (Lond). 2007 Dec;31(12):1786-97. doi:10.1038/sj.ijo.0803683. Epub 2007 Jul 17. A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials[↩]