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THE 6-WEEK COMPLETE PROGRAM WITH DIET PLAN AND WORKOUT FOR SIX-PACK ABS


Are you also missing six-pack abs but your body is lean and trying very hard to achieve but could not, then this blog is for you.


Science behind six-pack abs

Six-pack abs are just like any other muscle group like chest, biceps etc. It also needs to be trained to make it strong.

Everyone has these abs muscles but the problem is only invisibility and it is visible only when the percentage of body fat is low. Most of our fat is concentrated in our abdominal region and thus covers the abdominal muscles and is not visible. So you need to have a flat stomach to show off your abs, but that doesn't mean that only fat loss will help you get your abs.

To make it visible like other muscles, this abdominal muscle must also be trained to be strong and visible. And at the same time lose fat because nutrition and training go symmetrically.



The abdominal muscles are divided into 6 different muscles. Which also includes the three layers of main muscle that make up your abs.

  1. Transverse abdominis (transverse abdominal muscle)

  2. Internal (obliques internus)

  3. External oblique (external oblique)

Your body fat percentage should ideally be less than 10-12% to get visible six-pack abs.

If you have extra fat in your body then your abs will never pop.


Cardio, body weight exercises, and a good diet will help you along the way


Lets Start

DIET

When designing a diet, we should consider macro and micronutrients

Don't Get Confused With These Terms

Simply put, macronutrients are the nutrients that the body requires in large quantities, whereas micronutrients are needed in small amounts.

To break it down, even more,


Macronutrients make up your total caloric intake and include carbohydrates, proteins, and fats. Micronutrients include vitamins, minerals, and water.


45 to 65 percent of calories come from carbohydrates

20 to 35 percent of calories come from fat

10 to 35 percent of calories come from protein

To get 45 to 65 percent of your calories from carbohydrates, choose healthy carbs such as brown rice, oatmeal, whole grains, potatoes, vegetables and fruits. For your daily fat consumption, choose unsaturated fats such as nuts, seeds, olive oil, and avocados. And for protein, alternate between chicken, fish, lean meats, eggs, beans, and legumes. Dairy is also a good source of protein but should be limited as much as possible.

When consuming the above macros, we already get micronutrients as side products like vitamins A, B, C, D, and E, iron, calcium, and magnesium.

But for people who are on a special type of diet that restricts certain foods or are vegetarian or vegan, it's important to take vitamin and mineral supplements to make sure you're consuming enough. Consult your doctor or registered dietitian to create a vitamin and mineral supplement plan.


Please make sure not to take calories from fast and processed food like burgers, pizza, chips, etc.



Workout

workout is basically a medium of burning calories that we took from food and nourish our muscles and achieve our fitness goals.

Please noted down Diet always plays a major and important role.

Without Workout, we might be able to achieve fitness goals in a longer duration but without diet, we can't.



Program
Week 1 : Diet and Workout 
Calories: 1600  Protein: 169g  Carbs: 125g  Fat: 40g 

Day's Schedule

Timings

  • Non Veg

Veg

After wakeup



7 am

  • 2 Glass warm water

2 Glass warm water

​After 1 hour of wakeup ( pre breakfast meal).

heel

8 am

  • one spoon Triphala powder with warm water

  • After 20 minutes of Triphala powder - Two spoon sprouted (Fenugreek Seeds)

  1. one spoon Triphala powder with warm water

  2. After 20 minutes of Triphala powder -Two spoon sprouted (Fenugreek Seeds)

Breakfast ( After 2 hour of Pre breakfast meal).

10 am


  • 250 gm Papya

  • 1 Medium apple

  • 1 conconut water

  • 250 gm Papya

  • 1 Medium apple

  • 1 conconut water

​Pre Lunch meal

12.30 pm

  • 4 egg whites

  • 1 whole egg

  • 3 oz chicken breast

  • 1 Cup oats with Almond Milk

  • 1 Whole Wallnut

​Lunch meal

3 pm

  • ​4 oz turkey breast, boneless, skinless

  • ½ cup brown cooked rice

  • 1 cup broccoli, steamed

  • ½ large grapefruit

100 gm boiled paneer.

1 cup broccoli steamed

1 cup boiled corn

1 glass mixture of two spoon Sattu flour.


Evening snack

4 pm

Two glasses juice of (500ml) Beal fruit

Two glasses juice of (500ml) Beal fruit

Dinner

8pm

  • 1cup Quinova

  • 300 gm green salad and sprinkle 1 spoon coconut oil.


  • 1cup Quinova

  • 300 gm green salad and sprinkle 1 spoon coconut oil.


Pre Bed Time meal

10.30 pm

  • ​1 scoop Whey protein

​1 scoop Whey protein

Bed Time Meal

10.45

1/2 spoon aswagandha with warm water

1/2 spoon aswagandha with warm water

Pre workout

​10 minutes before workout

  • Black Coffee

Black Cofee

Post Workout

After 5 minutes of workout

  • ​1 scoop Whey protein

​1 scoop Whey protein


Day

Warmup

All Basic warm exerise

Cardio

Body Weight exercise

Musscel Training

(3 sets each of 25 rep on Light weight)

Abs

Cool Down

1

This Youtube link is having good warm exercise Please click to Watch

Warm UP Video

  • Tread mill - 15 minute Sprint

  • 2 minute waliking on 5 speed

  • 3 minute running 7 speed

  • 2 minute walking on 5 speed

  • 3 minute running on 9 speed

  • 2 minute walking on 6 speed

  • 3 minute running on 4 speed


  1. Push Up - 70

  2. Pull up 20

  3. Mountain climbers - 200

  4. body squat -100

  5. Burfee- 30

  6. Battling Ropes.4 sets




  1. Flat Bench Press

  2. Incline Dumbell Press

  3. Decline Bench Press

  4. Barbell Pull Over

  5. Chest Fly

  6. Tricep Pushdown

  7. Tricep overhead cable rope extension

  8. Tricep dips


  1. Dumbell Crunches

  2. Tuck and crunch

  3. Russian twist


  1. 2 minute Plank

  2. 5 minute cycling on very low speed.

2

This Youtube link is having good warm exercise Please click to Watch

Warm UP Video

  • Cross Trainer - 15 minute

  • 3 minute at low Resistance

  • 2 minute at high resitance

  • 3 minute at low Resistan but higher than last low resistance

  • 2 minute at very high resitance

  • 3 minute on very high resistance more than last

  • 2 minute running on very very low resistance


  1. Push Up - 70

  2. Pull up 20

  3. Mountain climbers - 200

  4. body squat -100

  5. Burfee- 30

  6. Battling Ropes.4 sets.

  7. Triceps dips -40




  1. Bent over barbell row

  2. Close grip lat pull down

  3. Seated row

  4. Straight Arm pull down

  5. Back extension

  6. Super 21 Biscep zigzag curl

  7. Biscep Incline Dumbell curl

  8. Biscep concentration

  1. ​Hanging Leg raise

  2. Hanging Knee raise

  3. Bicycle curnches

  1. 2.5 minute Plank

  2. 5 minute cycling on very low speed.

3

This Youtube link is having good warm exercise Please click to Watch

Warm UP Video

  • Tread mill - 15 minute Sprint

  • 2 minute waliking on 5 speed

  • 3 minute running 7 speed

  • 2 minute walking on 5 speed

  • 3 minute running on 9 speed

  • 2 minute walking on 6 speed

  • 3 minute running on 4 speed


  1. Push Up - 70

  2. Pull up 20

  3. Mountain climbers - 200

  4. body squat -100

  5. Burfee- 30

  6. Battling Ropes.4 sets.

  7. Triceps dips -40




  1. Shoulder Barbell Press

  2. Shoulder dumbell press

  3. Shoulder Dumbell Front raise

  4. Shoulder Dumbell side raise

  5. Shoulder Dumbell Fly

  6. Tricep Reverse Push Pull on cable machine

  7. Tricep Rope kik back

  8. Tricpe zigzag Barbell overhead extension

  1. Modified V-sit

  2. Crunch

  3. Russian twist

  1. 3 minute Plank

  2. 5 minute cycling on very low speed.

4

This Youtube link is having good warm exercise Please click to Watch

Warm UP Video

  • Cross Trainer - 15 minute

  • 3 minute at low Resistance

  • 2 minute at high resitance

  • 3 minute at low Resistan but higher than last low resistance

  • 2 minute at very high resitance

  • 3 minute on very high resistance more than last

  • 2 minute running on very very low resistance


  1. Push Up - 70

  2. Pull up 20

  3. Mountain climbers - 200

  4. body squat -100

  5. Burfee- 30

  6. Battling Ropes.4 sets

  7. Triceps dips -40




  1. Barbell squats

  2. Leg press

  3. leg extension

  4. leg hyper extension

  5. Glutes barbell bench bridge exercise

  6. Biscep hammer curl.

  7. Biscep barbell curl..

  8. Biscep one hand high cable curl

  1. Laying leg raise

  2. sitting Knee raise over bench

  3. Bicycle Crunches

  1. 3.5 minute Plank

  2. 5 minute cycling on very low speed.

5

This Youtube link is having good warm exercise Please click to Watch

Warm UP Video

  • Tread mill - 15 minute Sprint

  • 2 minute waliking on 5 speed

  • 3 minute running 7 speed

  • 2 minute walking on 5 speed

  • 3 minute running on 9 speed

  • 2 minute walking on 6 speed

  • 3 minute running on 4 speed


  1. Push Up - 70

  2. Pull up 20

  3. Mountain climbers - 200

  4. body squat -100

  5. Burfee- 30

  6. Battling Ropes.4 sets

  7. Triceps dips -40




  1. Chest Dumbell Press on flat bench

  2. Chest incline barbell press

  3. Chest Decline Dumbell press.

  4. Shoulder arnold press

  5. shoulder cable front raise

  6. shoulder cable side raise

  7. Tricep cable overhead extesion

  8. Tricep skull crusher

  9. Shoulder shrugs

  1. Dumbell Crunches (50)

  2. Tuck and crunch

  3. Modified V-sit

  4. Crunch

  5. Russian twist

  1. 4 minute Plank

  2. 5 minute cycling on very low speed.

6

This Youtube link is having good warm exercise Please click to Watch

Warm UP Video

  • Cross Trainer - 15 minute

  • 3 minute at low Resistance

  • 2 minute at high resitance

  • 3 minute at low Resistan but higher than last low resistance

  • 2 minute at very high resitance

  • 3 minute on very high resistance more than last

  • 2 minute running on very very low resistance


  1. Push Up - 70

  2. Pull up 20

  3. Mountain climbers - 200

  4. body squat -100

  5. Burfee- 30

  6. Battling Ropes.4 sets.

  7. Triceps dips -40




1. Back wide grip lat pull down.

2. Back one arm dumbell row

3. Biscep dumbell curl.

4.Biscep Pre chair curl wide grip

5. Biscep prechair curl close grip

6. Legs Dumbell lunges.

7. Legs Standing Abduction

8. Legs glute kick back

9. Back Deadlift


  1. Laying leg raise

  2. sitting Knee raise over bench

  3. Hanging leg raise

  4. Hanging knee raise

  5. Bicycle crunches

  1. 4.5 minute Plank

  2. 5 minute cycling on very low speed.

7

​Rest

​Rest

​Rest

​Rest

​Rest



Note
  1. The diet and workout have been designed with reference to several health websites and research.

  2. This program (workout & diet) is designed only for gym goers who workout 6 days a week, not for others

  3. Only one week diet and workout is published on website. If this helps you or you see any positive changes please email at info@nkmaurya.com with subject 6-WEEK ABS Program for rest 5 week's program(workout & diet).

  4. If the above diet and exercise make you uncomfortable and feels uneasy then please discontinue the program and consult your doctor.

  5. If you have diabetes, high blood pressure or any medical history then this program(workout & diet) plan is not for you.





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