This is for all the Indian Monsters, Fitness Freaks and Six-pack Aspirants who train like beasts at the gym to attain the abs of dreams but, hardly see any results. Well, I'm Not a professional nutritionist. But, I'm a Certified Personal Trainer and I have a nutrition plan that is VERY MUCH AFFORDABLE and works one hundred percent in 45-60 Days. When I started workout last year, I looked fat and shapeles like Kungfu Panda, I did lots of Weight Training and Cardio Lost Kilos of Weight, But did not see any changes in the midsection and allover muscular definition. I came across a few guys who were well built and had good Abs, But their Diet plan would cost a fortune and was outta my budget. So does most of the Diet plans on the internet. So with the help of a Nutritionist and Fitness trainers I designed a similar diet plan that costs less than half of what others spend, much affordable and easy to follow. And yea that did the magic for me. Now I'm glad to have those 6 muscles of pride on my Mid-section. If you're game for it, Go for it!! \m/
Well, Firstly, There's no Magic mantra or a secret ingredient like it is exaggerated on most of the websites and E-books to develop Six pack abs. A simple Diet and 25 Minutes of Ab Training every alternate day would be sufficient to achieve the ripped and peeled physique with chiseled abs. The truth is everyone has Six pack Abs. But, since the Ab Muscles are covered with fat they are not visible. As the total body fat decreases, the visibility of the ab muscles increases. You need to maintain less than 12% Body Fat for the Abs to be seen. Less than 9% Body Fat and you have it! The Ripped Midsection with Chiseled Abs. So This diet plan will help you cut down body fat and gain quality muscle with more than 500 Calories deficit depending on your body stats.
Sources:
In order to lose fat and gain muscle we need right amount of Proteins, Carbs and fats.
A) Proteins : 2 - 2.5 Grams per Kilogram of Body Weight
Daily Requirement:
1) Chicken Breast / Fish - 300 Grams
2) Eggs - 6-10
3) Sprouts - 1/2 Cup
3) Whey Protein - 2 Scoops
1) Chicken Breast / Fish - 300 Grams
2) Eggs - 6-10
3) Sprouts - 1/2 Cup
3) Whey Protein - 2 Scoops
B) Carbohydrates : 4 - 6 Grams per Kilogram of Body Weight
Daily Requirement:
1-2 Cucumbers, 1 Carrot, 1 Capsicum, 1 Tomato, 1 Sweet Potato, 1 Onion, 1/2 Cup Cabbage and 1/2 Cup Oat Meal.
C) Good Fats : 0.5 Grams per Kilogram of Body Weight
Daily Requirement:
25 Grams Peanuts, 5-6 Almonds, 2-3 Dates.
25 Grams Peanuts, 5-6 Almonds, 2-3 Dates.
D) Natural Fibers : (Are available in most of the above ingredients)
Daily Requirement:
1 Banana, 1 Apple or Guava or 1 Slice Watermelon.
1 Banana, 1 Apple or Guava or 1 Slice Watermelon.
The Plan :
Note: This is a Starvation diet plan. Works on a Simple mechanism "Feed your Muscle, Starve your Stomach". This plan Will require 100% dedication and Commitment. Please consult a nutritionist if you have had any medical history. As long as you follow this strictly, results will follow. If you don't!! I'm Sorry, Seek gods help!!
Breakfast : (9 AM)
3 Egg whites and 1 Onion Omelet. (Just a pinch of Salt and Pepper, can add Green Chilli)
1/2 Cup Oatmeal mixed with 1 Scoop Whey Protein and 200ml Water.
1/2 Cup Oatmeal mixed with 1 Scoop Whey Protein and 200ml Water.
Mid morning Snack : (12 PM)
1 apple OR 1 Guava OR 1 slice Watermelon with 5-6 Almonds, 25 Grams Peanuts, 2-3 Dates and 1 Banana.
Lunch : (3 PM)
150 Grams Chicken Breast, 1 Roasted Capsicum, 1 Sliced Tomato, 1/2 Cup raw Cabbage.
Evening Snack : (6 PM)
3 Boiled Egg Whites, 1 Sweet Potato, 1 Carrot.
Dinner: (9 PM)
150 Grams Chicken Breast, 1/2 Cup Sprouts, 1 Cucumber.
Before Sleep: (11:30 PM/ Optional)
4 Boiled Egg Whites and 1 Cucumber.
Rules :
1) Take 1 Scoop of Whey Protein Post Work-out.
2) Drink 4-5 Liters of Water Everyday.
3) Chicken can be boiled or grilled or Roasted with 1 spoon of olive oil. (Avoid excess Masala, Salt and Oil)
4) Chicken can be replaced with same quantity of Fish. (Salmon or Tuna or Pomfret)
5) This diet plan will increase body heat, drink lots of tender coconuts and buttermilk to maintain body heat.
6) Have a Cheat meal every 30 Days.
7) Do not Over Eat.
8) Strictly avoid junk foods, sweets or any other processed foods.
9) Absolutely Zero Alcohol.
10) Diet means "Right Quantity, Right Quality at the Right Time". So Please Have every meal ON TIME, EVERY TIME!!
2) Drink 4-5 Liters of Water Everyday.
3) Chicken can be boiled or grilled or Roasted with 1 spoon of olive oil. (Avoid excess Masala, Salt and Oil)
4) Chicken can be replaced with same quantity of Fish. (Salmon or Tuna or Pomfret)
5) This diet plan will increase body heat, drink lots of tender coconuts and buttermilk to maintain body heat.
6) Have a Cheat meal every 30 Days.
7) Do not Over Eat.
8) Strictly avoid junk foods, sweets or any other processed foods.
9) Absolutely Zero Alcohol.
10) Diet means "Right Quantity, Right Quality at the Right Time". So Please Have every meal ON TIME, EVERY TIME!!
The Workout :
Train 6 times a week, Interval Training gives best results. For instance a good plan would look as follows,
Monday - Chest and Triceps
Tuesday - Cardio and Abs
Wednesday - Back and Biceps
Thursday - Cardio and Abs
Friday - Legs and Shoulders
Saturday - Cardio and Abs
Sunday - Rest Day
Note: Do HIIT on Cardio Days for faster results.
I will write a new blog and share more information about the workout plan in detail soon. Thank you!!
Monday - Chest and Triceps
Tuesday - Cardio and Abs
Wednesday - Back and Biceps
Thursday - Cardio and Abs
Friday - Legs and Shoulders
Saturday - Cardio and Abs
Sunday - Rest Day
Note: Do HIIT on Cardio Days for faster results.
I will write a new blog and share more information about the workout plan in detail soon. Thank you!!
