My Simple Six Pack Diet – Get Ripped Without Cardio
3 Biggest Skinny Guy Mistakes You're Making. Click Here to Avoid Them!
I am very excited to announce that I am currently getting ready for my first fitness competition and it is just a little over 3 months away. I know that there is plenty of time ahead of me, but I am going to take the safe approach (for once) and start leaning out now. My main focus will be to burn fat around the clock while maintaining and even building new muscle mass. Now, as a former skinny guy who found it almost impossible to build muscle, I have always been a little afraid of “cutting”. I always had that fear that I might end up back where I started…however I have come to terms with the fact that this is not likely to happen…at all.
“The only time your body will use muscle for energy is when your body is demanding more than it can supply.”
Today I wanted to go ahead and share an example of what my daily meals and supplements look like at the moment. This diet and supplementation regimen is allowing me to burn fat without sacrificing muscle AND without having to do ANY steady state cardio. That is right, I plan to get ripped without cardio! I am doing two days of 15-20 minutes HIIT and THAT’S IT! Not to mention, despite being in a calorie deficit, my energy levels are much higher and stress levels have even decreased drastically.
Calculating YOUR Simple Six Pack Diet
The calculation for calories is very simple. Take your bodyweight and multiply it by 14. The number you get will be the amount of calories you will consume on a daily basis. Pick one day out of the week and make that your “weigh in day”. On that day (weigh in day) you will take your weight and recalculate your calorie intake.
For example:
183 pounds x 14 = 2,562 calories per day
Divide your daily caloric intake into 6 meals.
2,562 calories per day = 427 Calories per meal
40-45% of the calories should come from complex carbohydrate sources
40-45% should come from high quality protein
10-20% will come from natural fats
My Simple Six Pack Shredded Diet
7:30 Am – Take my BCAA first thing in the morning.
8 AM – Meat and Nuts Breakfast (No Carbs)
1 Chicken Breast
1 cup Broccoli
2oz Mixed Nuts
10 AM – Pre Workout Meal (No Fats)
6-8oz Tilapia
1 cup Mixed Veggies
½ cup Brown Rice
11 AM – 1 Tbs Carnitine
11:30 AM – Gym Session
15-20 Minutes before I am done training – BCAA + Glutamine
12:45 PM/15 Minutes Pre Workout – Shake (No Fats)
1 Scoop Whey Protein
1 Banana
¼ cup Raw Oats
1 cup Frozen Spinach
1: 45 PM – Meal 4
1 cup Ground Turkey
2 oz Wheat Pasta
1 cup Spinach
Fish Oils
4:30 PM – Meal 5
6-8 oz Chicken Breast or Fish
½ cup Brown Rice
1 cup Mixed Veggies
Fish Oils
7:30 PM – Meal 6 (No Carbs Unless from Veggies)
6-8 oz Steak
1 cup Broccoli
½ Avocado
My Simple Six Pack Diet Conclusion
This is just a sample layout of what my daily meal schedule looks like. One thing that is very important is that you alternate your protein sources throughout the day. The carbohydrate sources are not as important when it comes to changing them up regularly. Also, I highly recommend having about 1 cup of vegetables per meal in order to help keep your body in an alkaline state. This will become a huge aid in fat burn as well as avoiding any catabolic states.
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February 17th, 2012 at 1:10 pm
Carnitine is a quaternary ammonium compound biosynthesized from the amino acids lysine and methionine.[1] In living cells, it is required for the transport of fatty acids from the cytosol into the mitochondria during the breakdown of lipids (fats) for the generation of metabolic energy. It is widely available as a nutritional supplement. Carnitine was originally found as a growth factor for mealworms and labeled vitamin Bt. Carnitine exists in two stereoisomers: Its biologically active form is L-carnitine, whereas its enantiomer, D-carnitine, is biologically inactive.[2]