Diet Plan For Male Abs

The males diet plan for abs can be a bit tricky. In order to get toned, and sculpted ab muscles your workouts and more importantly your diet plan needs to be implemented in a precise manner.

The most important first step in achieving well defined abs through your meal plan is to lose any excess body fat. To get abs in the first place your diet and ab workout routine wont make too much of a difference if you have over 20 percent body fat.

To lower your body fat it is recommended that your begin to do concentrated and focused cardio interval training sessions (LINK OUT) to burn some of the fat on your body. As far as eating goes a little bit of intermittent fasting (LINK OUT TO HALF DAY DIET SITE) can go a long way in helping your body shred fat fast.

It is best to get into the 12 to 15 percent body fat range before you want to actually focus on bringing more definition to your ab muscles. If you can bring your body fat down lower without sacrificing too much muscle even better! It’s a common misconception that to get eye popping abs you need to kill yourself over ab exercises every day. You do need to workout your abs to get shredded ab muscles, however getting rid of the body fat all over your body is just as necessary.

Before we get into the actual foods you should focus on eating, it is important that we break down the diet rules that you should be following to achieve the best results.

Rule 1: It is important to note that you should be eating a meal every three to five hours. In order to keep your metabolism in a constant state of burning fat and building muscle it is necessary to continuously fuel your body with small meals every few hours.

Due to the thermal effect, our bodies rate metabolism increases when we eat smaller meals throughout the day instead of large meals 3 times a day. This means that your body will need to work harder throughout the day to digest the food that you eat. This is great because one, it allows you to consume more calories and two, since your body is constantly digesting more calories will be burned while you do nothing. This is great for anyone who wants to lose that stubborn fat that’s holding them back from achieving the body they want.

Rule 2: You must eat breakfast and it must a solid breakfast. This is important for a couple of different reasons. One, if you eat a solid breakfast at the beginning of the day, you will be less hungry throughout the rest of your day. Not only that but the initial burst of energy you get from your healthy and well rounded breakfast will carry out through the rest of the day. Two, eating a nice healthy meal at the beginning of the day really sets the tone for the rest of your day. If you decide to eat donuts in the morning you are much more likely to eat like crap for the rest of the day but if you eat a healthy serving of high quality carbs, proteins, fruits and vegetables in the morning you will be much more likely to continue that habit.

Rule 3: Eat protein with every meal (high quality protein). Everyone knows that proteins are the building blocks of the muscles. However not all proteins are the same. Eating a greasy, fatty burrito with some questionable ground beef is certainly not the same as eating a lean piece of chicken breast. Some of the most healthy muscle building proteins you can eat are meats such as tuna, eggs, steak, and chicken breast. As a rule of thumb to build muscle it is best to eat one gram of protein per pound of body weight every day.

Rule 4: Eat carbs but not too many. Carbs are essential for building muscle however most people eat too many carbs. Eating too many carbs is often time the worst thing you can do for yourself if you want to build abs because the fat first starts to get stored in your stomach. You can either limit the number of carbs you eat by rationing out the amount of carbs you eat per meal or instead by choosing to only eat carbs after your workout. The latter method can be more effective if done correctly, however the downside is that by not eating carbs before your workout it can difficult to do your workout to begin with when you are low on energy.

Rule 5: Eat your fruits and vegetables every meal. A balanced meal of fruits and vegetable is important since fruits and vegetables contain all the additional nutrients your body needs that you cant get from simple carbs and proteins. At the very least, if you just cant muster up the will power to eat fruits and vegegables, take a multivitamin. As a rule of thumb its best to consume the actual fruits and vegetables but the multivitamin is better than nothing.

Rule 6: Drink plenty of water. Most people believe it or not are dehydrated. Drinking water is critical for building muscle since staying hydrated keeps your metabolism firing on all cylinders. Equally important, drinking the adequate amount of water also keeps your energy levels up so that you can power through your workouts.

Rule 7: Avoid processed foods- What you put into your body determines the results you get. Eating crappy foods will give you a crappy body. No matter what it is critical to eat the absolute best quality foods if you plan on achieving 6 pack abs. Eat whole foods only for the absolute best results.

The best male diet plan for abs

Outlined down below is the optimal diet plan for building thick sculpted abs. Each meal listed below has a few different options that you can choose from. It is recommended that you try a different option every day so that you don’t get bored with the diet. Keep in mind that the core components of your diet are emphasized in the diet plan and the vegetables and fruits are not as focused on. You don’t need to be as scientific when it comes to which fruits and vegetables you eat every meal but just be sure that you eat at least one cup of fruits and vegies per meal.


Protein options- scrambled eggs. If you are cholesterol conscious it is recommended that you remove the yolks

  • Protein smoothie with a mix of banana, 100 percent whey protein powder, 1 percent milk, and a tablespoon of peanut butter

Carbohydrate options- whole grain bread lightly spread with peanut butter or sun butter

-oatmeal with berries of your choice sprinkled on top

Snack 1: one cup of cashews or almonds and a piece of cantaloupe

-turky rollups around asparagus


protein- Tuna sandwich- one full can of tuna spread over two thin pieces of whole grain flat bread and mixed berries

-turkey chilli and a medium sized orange

-chicken breast and salsa

Carbs- whole grain pasta with tomato or pesto sauce

-One cup of black beans and mixed vegetables

-one cup of brown rice and mixed vegetables

Snack 2

  • 3 slices of deli roast beef and chunks of tomato
  • Black bean soup with carrots



-10 ounce serloine steak with asparagus

-ground beef chili and grilled peppers

-chicken parmesan sandwich with whole grain bread and fruit salad

Carbs- whole grain pasta

  • Golden Yukon potatoes either mashed or grilled
  • Whole grain bread (lightly buttered)


Snack 3- Protein smoothie with a cup of strawberries, 100 percent whey protein powder, almond milk and flax seeds