Can you achieve six pack abs leanness on eating huge amount of calories? Yes you can! I do! And I don’t see any reason why not you too my fellow six pack abs achiever on mission.
There are 2 most important rules to follow if you eat huge amount of calories and still want to have six pack abs visible on you belly.
They will surprise you!
They’ll make you think, that I’m crazy person!
But they work!
Calories are not created equal
This myth about calories still continues to keep it’s strength. It’s all about calories in and calories out is the popular myth about fat loss.
But it is just that – a myth!
The truth is, it really matters what the calories you eat are.
There are 3 main macronutrients – protein, carbohydrate and fat.
Now guess which one I want you to consume the most in calories?
FAT!
Keep reading. I’m not crazy!
Fat is the only calorie that is not insulin sensitive. And this very important hormone – insulin is at the core of people getting fat. And staying fat.
Protein and carbohydrate trigger insulin production in the body. And yes we need some of these nutrients for healthy life. But we don’t need as much as we are taking now.
Typical average American diet is way too high in protein and refined carbohydrate. No wonder we are so fat!
I am not going to go to the detail of this problem. It is written all over this web site.
The only 2 things in this first six pack abs rule you need to remember, that will make huge difference in your body composition my fellow six pack abs achiever are:
Eat only fresh fruit and fresh vegetables as your only source of carbohydrate. And you can eat as much as you want to of these super foods.
And never eat more that 1 gram of protein per pound of your body. If you can get closer to 0.5, that would be most beneficial. I recommend the sweet middle road of 0.7 gram of protein per pound of your body per day.
That’s it.
Now let’s get to our most important nutrient regarding six pack abs achievement – FAT.
To fat, you need to eat fat.
Actually let me correct that statement.
To loose fat, fat has to be your main source of your calories in your day.
Good fats bad fats
Bad fats
Every transfat is a bad fat!
You avoid them by staying away from eating processed junk food of any kind. And avoiding shortenings and other butter replacements off course.
Keep it simple and stay away from processed crap!
Good fats
Butter – preferably grass fed.
Olive oil – go for the best quality you can afford.
Pure coconut oil.
Saturated fat in products like dairy and meat and eggs – preferably from grass fed anymals.
Raw nuts and raw nut butters.
Avocados – high in great fat.
Pure palm oil.
Why is grass fat better? The reasons are many, but for our subject – six pack abs it is this:
Omega 6 fatty acids to omega 3 fatty acids ratio is in better balance when animals eat grass.
Fat from grain fed animals is way too high in omega 6 fatty acids and that translates to us. Instead of having 1:1 ratio of omega 6 to omega 3, we are more like 20:1.
And that creates inflammation in our bodies. And that is a big problem for achieving six pack abs.
Inflammation creates fertile conditions for fat storing.
And that’s exactly why not so good fats are called not so good. They won’t kill you, but they will rise your omega 6 to omega 3 ratio in not very six pack abs beneficial way. Let’s look at them:
Not so good fats
Canola oil
Sunflower oil
Peanut oil
Cotton oil
Peanut butter – my weakness. I love peanut butter. And I still eat it in moderation.
And some others that don’t come to my mind now.
Consistent intensive strength training
Yes! This one is the secret number 2 in achieving six pack abs leanness on eating 5000 calories per day.
Let me chop it up a little here. Three things are critical in strength training for six pack abs achievement.
Consistent
Very!
Very!
Very!
Important stuff!
Consistency is almost everything!
I’ve been having a cold now for a week. It is a long one. I can tell. Yes I have little kids and they bring all kinds of stuff from daycares and preschools.
Am I taking a brake from my strength training?
Not at all!
Yes, I’m lovering the overall load to about 60% of my normal healthy amount of strength training daily.
But I still show up and work out.
No, I don’t do any cardio when I fight cold. And you shouldn’t too.
Cardio in general on treadmills and ellipticals is for losers. You’re not a loser. You’re a six pack abs fit winner soon to be. So stay away from that awful boring cardio equipment!
Even if you get sick, unless you have a fever, you still should do your strength training you have scheduled for the day. Do about 60% of it, but it’s a done deal! Period.
What’s the benefit of staying consistent?
Simple.
You’re not always in your start up mode – always starting from beginning.
You should never start from beginning ever again! That’s what losers do.
You’re so consistent that you always hover around the top.
And you can afford doing it!
Your body is ready!
You know you won’t get injured!
Because, yes, you never stopped.
Stay death proof consistent with your intensive strength training! Enough said here. You got it.
Intensive
When intensity meets consistency, sky is the limit at anything you’re trying to acomplish.
It’s not any different with six pack abs achievement, while still eating 5000 calories per day.
I never work out for longer that 45 minutes.
But those 45 minutes are laser focused, muscle burning, sweating time.
Now, I can afford to do it. And do it without getting injured.
Why?
I talk about that in the previous paragraph – condistency.
If you don’t stay consistent in your weekly strength training program and you apply intensity to it, you’ll get hurt.
And that’s the worst thing for six pack abs fitness achievement.
Strength training
My plan looks like this:
Monday – only abs
Tuesday – day off
Wednesday – legs – squat jumps, leg presses, hamstring curl
Thursday – chest – Flies, push ups. Biceps – dumbbell curls, biceps pull ups.
Friday – off
Saturday – upper body – bar dips, pull ups, biceps curls, shoulder presses, bent over rows
Sunday – legs – same as on Wednesday.
Repeat, repeat, repeat every week.
I will tell you a secret my fellow six pack abs achiever.
I never change that plan. It’s been the same for like 7 years now.
Everybody talks about how you should change what you do and mix it up a little. And I agree.
And I would most likely achieve a new heights in my overall fitness level if I did that.
But,
I am also a bad planer, hate gyms, I am lazy, have more other interesting things to do, have 2 kids, full time job and training gig on the side, I’m the primary cook in our household and I want to go surfing at least once per week.
So no changing! I’m happy with being at the top 1% and I have no ambition competing with pro athletes and gymnasts. I’ve done that mistake before.
And you, my fellow six pack abs achiever might be the same. And that’s ok. As you can see, you can still achieve your wildest fitness goals. So go make it happen. Eat healthy fats as your primary source of your calories. And do intensive strength training consistently. That’s the real secret to your own six pack abs shape.
Related articles:
From healthy to invincible – choose carbohydrates you eat very carefully
Year to six pack abs – week 13 – step 13
Six pack abs for busy people in late thirties and fourties – weekly strength training routine
How to lose weight permanently – part 3
Six pack abs day in life – Saturday