Diet Plan for 6 Pack Abs (STEP BY STEP!)

What’s up guys? Jeff Cavaliere, ATHLEANX.COM. Today’s going to be a little bit of a rant
video. But you know what comes with a rant, The Truth! And today the Truth about getting Abs is always
going to reside around your nutrition. But the fact is, many people will complicate
the nutrition unnecessarily along the way. Whether it be consciously or whether it be
a subconscious thing. Because we want to have something stand in
the way of actually doing what we know we need to do to get Abs. Well we don’t need to do that. I’m going to simplify today a 5 step plan
for you on how to get your Abs to start showing, regardless of what you look like now. Because I can tell you this, when I started
this very same 5 step plan that I’m going to share with you here today, I didn’t have
Abs. And I had nothing of what you might see here
today. But I do know this works. Because I did use
this myself and I know that the simplicity behind this is the key. Because if you can’t do something consistently
forget about this long term effectiveness and that’s what we have to fix, ok. Ok, step one, are you ready for it? Cut The Crap!! And I mean this two different ways guys. Number one, Cut the Crap, start being honest
with yourself about the foods that you know you shouldn’t be eating. If you have this idea about wanting to chase
a 6 Pack, which we will put up here as the end goal. We know that it’s not something that everybody
has. It requires effort, it requires dedication. Then there are things along the way that you’re
going to have to sacrifice. And for you to pretend that you don’t know
what the Crap is in your diet that you need to cut out, that’s just lying to yourself. So I know that it’s probably not the answer
you WANT to hear but it’s the answer that you NEED to hear. And that is, you need to start right away
by cutting the Crap out of your diet. And I can tell you first and foremost, speaking
from experience, I was the absolute worst eater on the planet. I used to have fast food all the time, every
dinner, pretty much. I used to eat Entenmann’s, I’ve talked about
this before, every morning for breakfast, Dunkin Donuts for breakfast. I used to bring Hostess cupcakes, Ding Dongs,
Ring Dings, Snowballs, that was my lunch, Otis Spunkmeyer cookies. I’m plugging a lot of brands here but unfortunately
I don’t support them anymore because I don’t eat any of their Crap. So I got rid of it. But you have to do that right now, whether
it’s excess alcohol, you’ve got to make sure, if you have to question whether it’s excess,
it’s probably excess. You want to make sure that you get those things
out of your diet as soon as you possibly can. Because you’re only fooling yourself and lying
to yourself the longer you keep them in there, thinking that you’re going to be able to keep
them in your diet long term, I’m saying long term and still be able to
have the 6 Pack that you want. Ok now that the Crap is out of your diet,
the second phase here is one that actually might shock you. Because it’s counterintuitive to what a lot
of the keyboard scientists will tell you out there on youTube. And that is you actually should be Eating
More Often. You see if you Eat More Often there’s three
things will happen that actually allow you to start seeing that 6 Pack a little faster. Number one it’s a habitual thing, it’s habit
forming. It’s teaching you to look at nutrition as
fuel instead of looking at nutrition as a reward for being a good boy when you were
a kid. Alright you did something good, mommy gave
you a chocolate sundae. Well that’s not going to happen here anymore
guys. You’ve got to start looking at food as the
fuel to get you through the day at your peak performance. Like an Athlete would view their food. If
we can get to that point, we’re one third of the way. The next thing that happens is, we want to
stabilize our blood sugar by eating more frequently. Now forget about the implications of whether
we eat our 42 grams of protein in the morning or we divide it in 21 grams at breakfast and
21 grams at lunch, and stuff, about how anabolic or not that is. Guys it’s probably not going to matter all
that much at all. There’s studies that show that. I’m not talking about that, I’m talking about
the implications on blood sugar stability and how that makes you feel, and feel more energetic throughout the entire
day by having a steady blood sugar as opposed to succumbing to the peaks and the valleys. The third thing that happens when we eat more
often is we actually then are more able to control our portion sizes. Because if you’re supposed to eat every 2
and a half to 3 hours what winds up happening is you might not be hungry enough to overeat, or crave or indulge in something you might
not necessarily want to later in the day, because you’ve controlled your hunger throughout
the day. So it’s for all the reasons that you never
are told about. It’s for all the reasons that aren’t in the
scientific journals but it’s for the reasons that we actually get it to work when we do
it long term. Ok now we’re going to move on the phase three. You Cut the Crap out, you’re Eating More Often,
and now it’s the one that kind of trips people up the most because they don’t know they’re
doing it. You’ve got to go back and take a second pass
through that diet and start eating less of the less obvious stuff that’s not so good
for you and replace it with more of the stuff that
you know is good for you. What I mean by that is, I’ll bring you back
to my experience, when I was eating and trying to transition myself to eating better, away
from all that junk food that I was eating, I started to eat chicken more often. I started
to eat oatmeal more often because I was reading that these were the things that I should be
eating and I started drinking juice because I knew
it was healthier than maybe some of the soda that I was drinking in the morning. Ok, that’s improvement but it’s not where
you need to be if you truly want to get your 6 Pack to show and to show throughout the
year, 365 days a year. So, what you need to do is start looking at
those choices again, could I make them better. And in terms of chicken, yeah I was eating
chicken but I was still eating chicken tenders and chicken mcnuggets and all kinds of vat
fried chicken. Just because you’re eating chicken doesn’t
necessarily mean that you’re eating the right kind of chicken. So I educated myself that there are better
ways and healthier ways to eat chicken and prepare it which is what I started to do, and I started to immediately see differences
in gains by doing so, so I was encouraged by it. The next thing I did again, with oatmeal,
I started to change the way I prepare my oatmeal. It was easy enough to make the change. And then use the Quaker Oats that came out
of the packs and say I think I’m doing a good thing, but I felt like it was candy at the
same time. Because I’m eating all that extra sugar, all
that extra salt that’s in those prepared, along with the additives, that’s in those little prepared packets, until
I made the change to go to Whole Grain Slow Cooked Oats. Those are much healthier for
you. And again, when I made that switch, I could
see the immediate differences in gains in my physique as I was making them. So I was encouraged to continue to do them
and it wasn’t bad. I loved what I was eating. It wasn’t like I went from eating something
I liked to something I didn’t, I’d already made that change. And I was now used to it and making more improvements
along the way. Same thing with juice. Guys at some point
trust me, at some point, get rid of your sippy cup, stop drinking juice and start drinking
more water. When you’re a kid, it’s ok. When you get to
be an adult, I don’t think juice is the best thing in the world for you. And it’s not even because it tends to be loaded
with sugar. What happens here guys is we tend to drink
things in place of what we know we should be drinking more of, and that’s Water. And there’s no way to replace the water that
you need in your diet. Especially if you’re trying to develop a complete
physique. Your muscles thrive on water and everything
you drink in place of that is not a substitution for it. It’s something exactly that, drinking in place. So get rid of the juice, start making more
improvements and refinements on that second go-through in your diet and I promise you, you’ll start to see a lot
more improvements, this is where you see the most. But this is where people tend to need the
most help because they may not realize some of the things that they’re still eating that
aren’t so great for them. Ok so you Cut out the Crap, you’re Eating
More Often, you took a second pass through that diet to get rid of the less obvious things
that are causing a problem, and now you’re going to do something that’s
probably again, going to blow your mind a little bit, and that is you’re going to start eating More
Of the Good Foods. See you don’t want to be confusing yourself
here guys with your pursuit of Abs of just getting Abs. Because you see even Christian Bale on the
Machinist here had Abs but it doesn’t mean that he looked good. If you want to look good and build muscle
at the same time, you’re going to have to support that new muscle growth along the way. So the goal here is not just to get Abs but
to get Abs along with building lean muscle. In order to do that, you’re going to have
to eat. But we want to make sure that, there’s a sequence
we’re following here, because you have to had already gotten out those bad foods from
your diet. You have to have already abandoned those cheat
days and those childlike needs for rewards of hot fudge sundaes because you show up at
work on time. You’ve already gotten rid of that. You’ve gone through the second pass-through
and made sure you’ve gotten rid of those ones that are a little bit more deceptively undermining
your ability to get your Abs. So now if you’re locked in on the foods you’re
eating and you’re really doing a good job on selecting the proper nutrition to fuel
your body, well now you want to feed your body and especially
if you’re training hard, you want to feed your body more. Because that’s the only way you’re going to
support your new muscle growth. One of the big things that happens a lot of
times, when guys go and they make these kinds of radical changes to their eating style, is they’re getting in a lot fewer calories
than they’re used to because the foods they swapped out were either loaded in fat or loaded
in sugar or loaded in lots of extra calories, so now they’re finding themselves to be very
very hyper caloric, enough to get Abs but not enough to support that new muscle growth. So you want to make sure that you are supporting
it by eating more of these good foods that now exist in your diet primarily. And that brings us to our fifth and final
phase here, which is to Supplement for Consistency. Guys here we say it all the time, that consistency
here is the key to looking good. Not just for a few days but to looking good
for a lifetime. I try to stand in front of you here, 365 days
a year now for the last 6 years and not just look good but look better each time I step
out. At least that’s the goal I have in mind. And what I do is I practice what I preach. And by doing so, I utilize my supplementation
here as a very key part of me staying consistent with my meals. Because I know that we have to have a high
focus on the quality of our nutrition. Everything we just built up to, to this fifth
and final phase, but nutrition can sometimes be difficult to stay consistent with. You guys know the challenges. I myself know
the challenges. I travel a lot for my job. I may not be within
access to all the proper nutrition that I need at any given notice. But if I have my supplements and I have my
supplementation available, I know that I can get what my body needs right then and there,
in a very convenient, travel friendly way. So I do that. But it doesn’t have to be where you’re running
around on the road, it’s just something that you can take with you that you know you’re
delivering the proper nutrients, you’re getting protein to your muscles, you
have everything your body needs and you’re getting it in a way that’s very very, like
I said, convenient and easy to do and easy to follow. At least less stress than to have to focus
on getting all these meals throughout the day to follow the recommendations that I’ve
been giving you. We also have the added benefit of supplementation
providing us with the ability to take our bodies to the next level by delivering things
like Creatine. Which we know is a highly researched supplement,
ergogenic supplement that we know the benefits are proven. But we can’t get it through food alone guys,
we’ve talked about this many many times before. Those that argue that you can get it from
a steak, that’s steak every single day. Do you think that you’re going to eat steak,
first of all you might not have the budget for steak every single day. And your heart may not like the fact that
you’re going to eat steak every single day. What you want to do is get the benefits of
Creatine without having to have steak every single day. And the only way you’re going to be able to
do that is by taking in the proper supplementation. So there’s two big reasons why you want to
do it. But remember, focus on it when you need to
focus on it. If you’re sitting there at 30-40% body fat,
forget about the supplements at this point. And forget about my supplements. I tell you
that honestly all the time. It won’t matter, at that point it won’t matter. It’s like throwing a deck chair off the Titanic.
If you want to make a difference, do the things you know you need to do now. Start with step one, get rid of that Crap.
That’s the biggest thing. You know what it is. If you don’t know what it is, I’d be shocked.
You really probably know what you need to start doing. It’s just that we feel like the need that
we have to continue to reward ourselves with the things that make us happy. And a lot of
times food makes us happy. But there’s a lot of other ways to be happy
too guys. Looking in the mirror and loving what you
see and liking what is looking back at you, that can make you happy too, I promise you. And feeling energetic and being able to go
out with your wife and feel good standing next to her. Or being able to take your kids out and not
feel like the Dad that has no energy to be able to do something with them, that can make
you feel great too. And it can be far more rewarding than that
piece of chocolate cake or whatever it is that’s tempting you at the moment. So start getting yourself in line here, follow
this 5 simple step plan please. If you do one thing for me, don’t get deterred
by the simplicity of this plan. Don’t say, oh I couldn’t wait for him to finally
give me the macros that I needed to get my Abs in proper shape. “@%” the macros guys. Honestly if I have
to hear that one more time, I’m going to puke. We don’t need, macros are not solving your
problems here. You know what you’re problems are. You’ve
identified what they are and you’ve got to start implementing them. And I’m not trying to be a tough ass here.
I’m trying to be the real, the real help that you need. The one guy that will come up here and will
tell you that this is what you truly need to do. It’s not as hard as it seems but you have
to have the dedication and the desire to start making that change, alright. Guys, I hope you found this helpful, again,
this is a real plan and this will really work and I know it really works because I really
did it myself. And it took some time but changes, minor as
they may be, over time lead to consistency that lead to your ability to look good all
year round. If you guys are looking for help along the
way with a meal plan, head to ATHLEANX.COM, get our ATHLEANX Training System. I lay it all out for you, meal by meal. And if you’re looking for the supplementation,
if you’re at the level, to help you remain consistent by delivering proper nutrition
to you every single day, day in and day out, that’s our RX Supplement Line, you can find
that at ATHLEANX.COM as well. Guys, I’ll be back here again in just a few
days. I hope you enjoyed the video and again sorry
for the rant, if I got a little bit off topic here but I think it’s really really important. I’ll see ya.


  1. F the macros!

  2. So cut the crap ok, what the fuck do I eat, what kind of food and how much of it?I m not sarcastic.

  3. 😂😂fuck da macros😂😂

  4. Thank you Jeff

  5. Why is he standing there half naked

  6. I'm keeping my cheat day I don't give a hoot

  7. As a glutenfree vegan I really have a hard time implementing those recomandations, its hard to know what to eat.

  8. 🍎🍎🍎🍎

  9. 6:40 Hitler be like:

  10. I only eat like once a day an I did abs for 2days an ate wedges for 1 day an mcds for the other will it still work or was it a waste of time???

  11. I did that years ago. I am a fifty three year old woman who inspire of eating good and working out has gained thirty pounds. I no longer see my abs. Most over your advice works for guys and younger women, but women like me are struggling to get this shit off our bodies. What is your advice for us?

  12. Awesome videos! Thank you for posting these!

  13. I live on a farm where we raise half or most of our food and we make apple cider with no add sugar or anything just found apples, is that ok.

  14. I have to drink my coffee, too.

  15. Jeff shirtபோடுப்பா சும்மா ஒடம்பக் காட்டாத…

  16. First time I ever heard of the Titanic deck chair as an analogy. Well played good sir

  17. When i had uncovered this fat loss program “Yamzοkο Weebly” via Google, I felt fired up to give it a try quickly. I was so delighted. My friend lost 10 lbs following this particular weight loss plan, I really advise you view Google to find out how. .

  18. Jeff is the god father of fitness, he tells the truth and does not sell bull

  19. eating more frequently hmmm. Thats ancient advice . This video is from 2015 , i hope Jeff has changed his advice now . (Insulin resistance)

  20. Sometimes, my mommy still gives me a chocolate sunday. 🤗

  21. fucks you

  22. My lunch is air

  23. now that he said it, I noticed that his body has improved a lot over the years.

  24. Can women do this too.

  25. this guy is like a young rocky

  26. what about Crystal light……

  27. Sorry bro! Your abs are not that great for me to follow your advices. I want real 6 packs abs. You don’t look the part! You need more definition in your abs.

  28. The crappiest thing I eat is milk.

  29. Yo what if you have diabetes type one and you need to use juice to increase your blood sugar

  30. Am I the only one who gets extremely bored listening to Jeff?

  31. I really need to know that, what happens when you do cardio every day except weekends and do abs like 2 times a day. (i tried searching on google). Will it help lose belly fat? thanks

  32. i mean i got abs but they show a but me and my brother have a good nutrition but i want them to show our v cuts and love your vids athlean x 💪

  33. Not bad, already have all the steps covered except for supplements (ain't got a budget for that). And have noticed the muscles pop out more so are on the right track. First cut out soda, after awhile I just stopped having cravings so stopped with snacks too, and only drink water, tea and almond milk. Didn't have to change much of what I was eating as it was quite healthy already, but changed something good for something better. After that I've just started eating more, and more often automatically as I've got more hungry for the good stuff 😉

    I stopped with martial arts, so wanted to do this as an experiment as there is no way I'm going to stop training now after I've been doing it for two years. And this channel showed me how to train as an athlete, good timing Jeff to show up at my recommended.

  34. "If you have to question whether it's excess alcohol, it's probably excess." True for many other things too!

  35. The REALIST!!! Thanks Jeff!!!!

  36. Is crank considered a good pre-workout or fat burner😂good ole biker crank!

  37. I’m glad you added some seasoning to those egg whites👍🏼I would’ve added a tablespoon of xtra sharp cheddar

  38. I’m waiting for him to make a video of (why giving birth through vagina is wrong) 😁 for women only

  39. how bad is diet coke?

  40. Best man ever

  41. I love this channel. Lots of great infor. Thanks

  42. Literally The Best Fitness Coach In The World and Literally The Best ❤

  43. So it's really boils down to nutrition

  44. do you know what is as healthy as water and even more delicious??


  45. He forgot step #6, facepulls.

  46. What if you have something like just one puddin cup a month? That's just a example.

  47. “Excess alcohol…if you have to question if it’s excess it’s probably excess”

    Wow. Wasn’t expecting to get attacked like this. Lol just a joke guys, but seriously

  48. How does meal frequency correlate with fat loss or any health benefits

  49. He looks like Leonel messi

  50. Problem with most store bought juice, it usually has more sugar than a pop.

  51. yeah im that dad that follows my daughter through the tubes and one of the even fewer that can fit!

  52. What’s the obsession with abs? Shoulders, chest, biceps and ass are far more important to women.

  53. Fuck macros, Jeff is the realest

  54. Hey Jeff, how do you feel about the idea that you shouldn’t eat breakfast because your body is still burning off food from the night before?

  55. You had me until you threatened my sippy cup

  56. I can watch this video1000 times!

  57. Jeff I have an extremely shredded physique, but I think I might have an eating disorder. I’m 14 years old 61 inches tall and I weigh 106 lbs. I am a wrestler so I burn a lot of calories a day( I train 2 times a day). However, my obsession on how my food is cooked and the weight of my food has negatively impacted my family and social life. I struggle to eat enough healthy carbs because I only allow myself to eat protein and veggies when I can’t cook.This has caused a lack of recovery and energy in the gym. Please tell me what you would do In my situation?

  58. I’ve made a total change for the better thanks to Jeff. Gains, athleticism and the drive is insane. Keep inspiring people.

  59. Go mgtow

  60. So, no being a fatass one week out of the year on vacation?

  61. Thrush …..from sugary diet and antibiotics got me here and I’m 3 weeks in and I keep changing and improving. Loved this vid!

  62. Fuck macros!😂😂😂

  63. What kind of oatmeal??

  64. I had to put up subtitles because I missheard oatmeal for opium…

  65. Jeff it's too bad you havd to see all these stupid comments all the time. Love the detailed science based info and techniques. You obviously have a passion for this and it shows in every video. You're proof is in your appearance. So glad I have foung your videos and have benefitted greatly. Thank you and keep being a Rockstar!

  66. I didn’t understand the last step

  67. You always say that if it’s not something you like, it won’t last full term. I think the key here regarding nutrition is to change what you like. Obviously people are fat and overweight because they are eating the foods they like… the challenge is to get people who want to be healthier and look better to eating foods that are healthier, foods they may not like in the beginning but may grow to like…
    it all boils down to this, if we want to be healthier and look better, it’s not really about eating what we like or what we want. We must change our cravings for bad foods (greasy, sugary, processed foods)…

    I’ve been struggling with this idea you mentioned and have come to the conclusion above: I can’t eat the foods I enjoy if I want to lose weight and be healthier. I love carrot cake, pizza, chocolate… but eating those foods throw me off. What should I do?

    P.S I appreciate you talking about nutrition because that’s a rarity with fitness channels. I’ve subscribed to you.

  68. who's watching this while eating pizza?

  69. who's watching this while eating pizza?

  70. Talking too much , cut the crap cut the crap.

    at least bloody tell what type of food is crap.

  71. I’m skinny eating chips and want abs … welp I guess it’s time to take this seriously

  72. 100,000 of the views are 13 -15 year old wanting to impress their crush.

  73. This guy really knows his shit

  74. Jeffs macro person impersonation was funny assf

  75. Um you can get abs using workouts and a calorie defect , I have them and can eat what ever I want

  76. I am a girl

  77. THUMBS UP!!!
    then watch!!!

    or have i already watched???


  78. im nine i like water more than soda

  79. 10:47 This is the most important part. If you remember anything from the video, remember this.

  80. That F bomb gave me a six pack :O

  81. You're making me hungry, Donuts yum yum

  82. ahahaah he looks like David Schwimmer

  83. Do you even lift bro

  84. ez

  85. You can tell he ate a lot of Dunkin Donuts from the way he sounds

  86. Stop using those naughty words you little rascal. My abs are bigger than yours LOL

  87. #cutthecrap.. love it❤️.

  88. Hey im 12 and i train 5-6 times a week and This all dieting things a bit hard for me

  89. Why is the left pec messed up in the thumbnail

  90. Me sitting here crying in my beer while stuffing Doritos into my hopeless sorry ass body. I need Double Choc Donut X 2 now with a large Double Double Coffee to wash them down. God I need help.

  91. I can't eat healthy I eat school food

  92. Can

  93. 2 pack guy telling us how to have 6 pack lol

  94. Get a air cooker that will help with chicken or just bake your chicken

  95. Why won't we get a ab machine that will probably help

  96. Jeff is currently one of our leaders over here in America.

  97. Jeff thanks for your hard work and your Videos, cannot get your supplements in the 🇬🇧 are optimum nutrition and SIS good alternatives and if so what do you recommend? Hope you are well, Kevin

  98. Shirtless Jeff is easy on the eye.

  99. Can you do a video on the healthiest way to cook chicken and other common "healthy" foods?


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