Six Pack Abs Diet Plan

How much protein, carbohydrate, and fat do you need in order to get the six-pack body.

These numbers are based upon current research in the field of exercise physiology and sports medicine. These numbers are just guidelines.

Everybody is genetically different. It is difficult to obtain a specific number needed for everyone.

Six Pack Diet Plan 

It consists of consuming an accurate ratio of food which includes protein: carbs: fats ratio.

Six Pack Abs Diet Plan

1. Protein:

Once again, because of protein’s importance of building muscle in the body, we
want to shoot for making it account for approximately 50% of our daily caloric
intake.
So if you are 180 pounds and eat 3000 calories a day, your protein intake
would be 375 grams, or 1500 calories (3000x.50/4)=375.

If you weigh 200 pounds and eat 3500 calories a day, then 437 grams would come from protein,
or 1750 calories (3500x.50/4).

Obviously, different people have different metabolic rates.
People with slower metabolisms eat fewer calories.
Fewer calories mean less protein. Do not skimp on the protein, though.
It is the building block of muscle.

Carbs and fats do not have a direct effect on muscle building, only protein does.
Add high-quality protein to your diet and watch the results it brings.

2. Carbohydrates:

Carbs should account for approximately 40% of your daily caloric intake.
If you consume 2500 calories a day, 250 grams should come from carbs, or 1000
calories (2500 x.40/4).

If you consume 4000 calories a day (4000 x.40/4) then 400 grams or 1600 calories should come from carbs.

The majority of carbs should come from complex sources like vegetables, pasta, grain, and rice. A word of caution though. Starchy carbs like pasta and rice are highly caloric, meaning a
A small amount contains a high number of calories.
So be cautious of how many starchy carbs you are consuming.

Stick with more vegetables as your carb sources.
This will supply a gradual energy source throughout the day without that spike associated with simple carbs.

3. Fats:

Keep fat intake to approximately 10% of your daily caloric intake.
This is plenty for optimal health without adding all of the empty calories.
If you eat 3000 calories a day, 33 grams or 300 calories should come from fat.

When following a good, high-protein, moderate-carb diet, the proper fat intake
will take care of itself, meaning you do not need to add extra fats to ensure adequate intake.

Due to the calorie dense nature of fats (9 calories per gram), excess fats will more quickly create an excess calorie overload than will protein (4 calories per gram) or carbohydrates (4 calories per gram).

So keep fat intake to a minimum.

Sixpack Calorie


4. Find your Caloric Requirements to get Six Pack Abs.

Everyone has their own unique metabolism, meaning everyone burns through calories at a different pace.

It is difficult to establish a guideline that will fit
everyone. Based on the latest research that will assist you in determining your daily caloric requirements.

Our bodies require calories just to exist, just to live and breath.
You burn calories at rest and at play.

During sleep, our bodies burn between 70-100 calories/hour.
This is called Basal Metabolic Rate Or BMR.

The number of variables that will affect an individual's BMR is sex, age, body size, body weight, and metabolic uniqueness.

For men using the BMR variable .42 multiplied by your body-weight, you can find the calories needed per pound of body-weight per hour.

Women should use the variable .35.

What this means is, if you are a man and you weigh 200 pounds, your BMR would be
200 x.42 x 24=2016.

This means that you need 2016 calories per day just to maintain your current body-weight with no activity at all. For average active person, research has used the number .65 as the BMR variable.

If you weigh 200 pounds, your daily caloric level would be 200 x .65 x 24=3120 calories per day,
or 390 every 3 hours.

The formula to calculate your daily caloric amount is
Body's weight x BMR variable .65 x 24 hours= Daily caloric amount
e.g: 150 pounds x .65 x 24 = 2340 cal
Six pack muscle calories

5. Amount of protein, carbs, and fats needed.

Calories= 2340
(150 x .65 x 24)

Protein= 292.50 grams, or 1170 calories
(2340-x .50/4)

Carbohydrates= 234 grams, or 936 calories
(2340-x .40/4)

Fats= 26 grams, or 234 calories
(2340-x .10/9)


Above is the break down of grams and calories of protein, carbohydrates, and fat.

Now, because losing body fat requires you to create a calorie deficit, you can speed up the fat-burning process by decreasing your daily caloric amount by 150-200 per day until you start seeing some results.

If after a couple weeks of reducing 150-200 calories a day you still do not see results, start to take away another 150-200 per day.

Do not reduce more than this number because to big of a reduction will have a counterproductive effect on your metabolism.

6. Calculate your Caloric Requirement:

First decide: are you inactive?
If so, use
MALE: Body weight ______ x BMR variable .42 x 24 hrs = daily caloric
requirement.

FEMALE: Body weight _____x BMR variable .35 x 24 hrs = daily caloric
requirement.

For active people, substitute BMR variable .42 with .65.

When you get this number, you can calculate your protein, carbohydrate, and fat
intake:

Protein

Daily caloric requirement (from above) x .50/4= gm of protein is needed
 _____ x .50/4 = _____ grams
Daily caloric requirement ______x .50 = Calories from protein

Carbohydrates

Daily caloric requirement x .40/4 = grams of carbohydrates required
______ x .40/4 = _____ grams
Daily caloric requirement _____x .40 = Calories from carbohydrates

Fats

Daily caloric need x .10/9 = grams of fat needed
_____ x .10/9 = _____ grams
Daily caloric requirement _____x .10 = Calories from fats.

Conclusion :

In this way we can achieve the goal of making a six-pack body as per our calorie intake.
One has to restrict all the processed food or street food in order to get the six-pack abs.

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