If abs are made in the kitchen, what do they want to eat?

x3na1401

I need some dietary advice.

I'm a 33 year old woman. I'm 5'8 and 140lbs. I'm also a vegetarian.

I want a six pack and have heard the phrase 'abs are made in the kitchen' but what does that really mean ?

What should my diet look like and what exercise is most effective ?

I'm doing 30 day shred and extra cardio.

Any advice would be great. Thanks

evileen99

They want whole, natural foods--nothing processed, very little if any white flour, sugar, premade and/or boxed stuff. They want fruit, vegetables, whole grains, olive oil, etc.

jonnythan

They don't care whether the food you eat is "whole" or "processed" or whatever other buzzword people come up with.

Your actual ab muscles want protein and work in order to maintain their size or grow. The body fat on top of the ab muscles want excess calories.

So you want to eat plenty of protein and lift things to feed the ab muscles. And you want to eat a calorie deficit to cut away the fat hiding them.

That's it.

x3na1401

Hitting my protein target is hard as I'm vegetarian. I have to have protein shakes and they taste pretty
Yak to me.

Any ideas of a typical food day that would help with my goal ?

kms1320

protein to maintain the muscle you have. Muscle burns calories. then you need a calorie deficit to get rid of the fat covering them. Lots of water to help the skin stay hydrated and tighten up. Ab and especially core exercises to build them a little and make them pop.

babydiego87

Hitting my protein target is hard as I'm vegetarian. I have to have protein shakes and they taste pretty
Yak to me.

Any ideas of a typical food day that would help with my goal ?

have a look at my diary for today, im over in protein and usually am or just below. been a veggie for years, its not that hard once you know what youre looking for

Valakira

If you aren't vegan, you can always try eggs. I like putting hard boiled eggs on a spinach salad.

Nuts are a good source of protein and a good snack.

I like to do a black bean and rice dinner sometimes that is a fairly good source of protein.

I have also been reading that quinoa is also a healthy, vegetarian friendly source of protein. I will be trying some out this week, but it does look pretty good!

Hope that helps a bit!

(I also agree with kms1320's comments about needing a calorie deficit to get rid of fat and ensuring you are hydrated.)

Elleinnz

Great post on fitness inventor......

http://fitnessinventor.com/articles/1789-musclediet-six-pack-plan

This is a diet that I’ve used with pro bodybuilders and professional athletes but will work for anyone.

Years of research and experience have taught me that a good diet has to do four things:
1. Be healthy (so you can follow it for as long as you like)
2. Control hunger and cravings (and allow a weekly cheat meal or two)
3. Maximize metabolic rate (so you burn more calories around the clock)
4. Cause fat loss (obviously)

So this diet is the closest thing to making fat loss easy, painless and fool proof as you can possibly get...

Protein
Some people may think that high-protein diets are just a fad like most other diet information but ever since I read the first research study showing that replacing some of the carbs in the diet with protein causes weight loss almost 15 years ago, I’ve been watching the evidence grow and now the facts are inescapable.

Protein has a vast array of advantages over other nutrients. It increases levels of the hormone glucagon (allowing body fat to be used as energy), helps build and retain muscle, requires more energy (calories) to metabolise, and decreases appetite more than fat or carbs. It also doesn’t raise insulin levels significantly like carbs do.

Carbohydrates
Carbohydrates make up a large and increasing majority of most people’s diets. We often hear people say, “Carbohydrates give you energy”. My response is, so do protein, fat and alcohol! The truth is, this statement only applies to people who do long exercise sessions six or seven days a week and want to improve their performance, NOT for people who go to the gym 3 to 5 times per week for an hour and want to lose fat.

Also, ironically, if you eat a meal high in starchy or sugary carbs, you will find that within an hour or so, you will have “less” and not more energy!

Fat
Most people get quite good results just from replacing much of the carbs in their diets with protein but it will further enhance your results if you choose leaner meats and don’t add too much extra fat in your diet. The one exception is fish oil – eat fatty fish at least 3 times per week or take a few fish oil capsules daily. This will benefit both your health and your waistline.

Recommendations:
1) Cut the sugar and starchy carbs (bread, biscuits, pastries, potatoes, rice, pasta, corn, etc) by about half and eat as many green and brightly-coloured veggies as possible and have a few small servings of fruit.
2) Increase your protein intake. Best sources are eggs, fish, chicken breast, meats and protein powders.
3) Weigh yourself once per week, first thing in the morning after using the toilet and if you have lost a pound or more, great, if not, adjust the carbs down.
4) After the first two weeks, allow yourself a cheat meal once or twice per week. This gives you something to look forward to and boosts your metabolism.

So that’s my very brief plan to get you well on your way to a six pack! In my next few articles, I’ll look at specific nutrients and add a little more detail.
By Mark Gilbert
Nutritionist and Supplement Specialist
about 1 year ago

ninerbuff

From my competition preps, it usually means less carbs, more protein.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

x3na1401

I read you were supposed to get 1g per pound in lean body weight from protein. That's 110 pounds ish. Which is 110g. I rarely get to 90!!
There is so much conflicting advice on Internet. I need someone to say 'this is what you need to do.'

Too confusing.

I mostly eat clean but a few things are processed. I think I have a balanced diet, loads of veggies, but lacking in protein.

I don't like egg white so that's out. I don't mind eggs if scrambled thou.


Thanks for all replies so far

peachfigs

Mine want cookies and cake.

babydiego87

Mine want cookies and cake.

Unless they are 100% natural, 100% NOT out of a box, 100% unprocessed then you will fail. Sry.

Matt_Wild

I read you were supposed to get 1g per pound in lean body weight from protein. That's 110 pounds ish. Which is 110g. I rarely get to 90!!
There is so much conflicting advice on Internet. I need someone to say 'this is what you need to do.'

Too confusing.

I mostly eat clean but a few things are processed. I think I have a balanced diet, loads of veggies, but lacking in protein.

I don't like egg white so that's out. I don't mind eggs if scrambled thou.


Thanks for all replies so far

I presume you just want a nice flat belly and not to be ripped.

Simply aim for about 400-500 calories below your daily energy you expend. The difference between 90 and 110g protein will be minimal in result, so simply eat what you have to to hit that figure of 400-500 calories below your daily expenditure of energy.

x3na1401

I want to see definition, so yeah, ripped.

x3na1401

I don't eat a lot of junk and I never have. I've been vegetarian 20 years and I cook all our food from fresh vegetables.

What should my macros be set to ?

I think if I have something to aim towards I will be more successful.
I am eating at a deficit and working out.

I recon I need to go p90x and see where I am at the end of ninety days

atrebor18

if you eat dairy then I suggest eating cottage cheese and greek yogurt. Instead of pasta, rice, or bread, I eat things like lentils, quinoa, farro, and bulgar. I'm mostly vegetarian and focus on eating more protein and less carbs to build my muscles. Plus I have one or two protein shakes a day to make sure I hit my goal.
My macros are 40% carbs, 30% fat, and 30% protein which seems to work for a lot of people. Protein is about 100-150 grams a day.

kingofcrunk

My abs want a nice little cushion of fat to keep them insulated and warm. That's what I tell myself!

itsmedicinalbacon

this was helpful-thanks for asking!!

x3na1401

I have set my macros to that and have yet to hit it ! Lol.
I'm going to try hard next week

Thanks for all replies and any more advice that people have

Matt_Wild

I want to see definition, so yeah, ripped.

I personally find dieting down on protein/carbs/fat to start with great and then go mainly protein/fat towards the end helps me get ripped.

My own personal diet set up usually sits at 50p/25f/25c but thats me and what works for me.

Liftnlove

I'm not willing to eat strict enough to get mine super-ripped, but I think they're ok considering I've had 2 kids stretch the crap out of them...lol...

Anyway, mine respond to higher protein and lower carbs...my normal macros are 35c/30p/35f because that's how I'm comfortable eating....also lower sodium helps.

x3na1401

I'm not willing to eat strict enough to get mine super-ripped, but I think they're ok considering I've had 2 kids stretch the crap out of them...lol...

Anyway, mine respond to higher protein and lower carbs...my normal macros are 35c/30p/35f because that's how I'm comfortable eating....also lower sodium helps.

Your pics are just how I want to be !!

Matt_Wild

I'm not willing to eat strict enough to get mine super-ripped, but I think they're ok considering I've had 2 kids stretch the crap out of them...lol...

Anyway, mine respond to higher protein and lower carbs...my normal macros are 35c/30p/35f because that's how I'm comfortable eating....also lower sodium helps.

If you don't mind me saying, you've fantastic ab's in that picture, you'd never know you have had 2 kids.

Great work.

Liftnlove

I'm not willing to eat strict enough to get mine super-ripped, but I think they're ok considering I've had 2 kids stretch the crap out of them...lol...

Anyway, mine respond to higher protein and lower carbs...my normal macros are 35c/30p/35f because that's how I'm comfortable eating....also lower sodium helps.

Your pics are just how I want to be !!

Aw, thanks Then my advice is get your protein!! Limit salt and sugar where you can, and eat relatively healthy (80% clean, 20% free), but you don't have to be super-strict to get to where I am...trust me. I eat bacon and quiche and candy almost every day.

Edit: I also lift weights, and that has a LOT to do with the changes I've made physically in the last year or so...Lifting combined with proper diet and cardio is a powerful combination.

Liftnlove

I'm not willing to eat strict enough to get mine super-ripped, but I think they're ok considering I've had 2 kids stretch the crap out of them...lol...

Anyway, mine respond to higher protein and lower carbs...my normal macros are 35c/30p/35f because that's how I'm comfortable eating....also lower sodium helps.

If you don't mind me saying, you've fantastic ab's in that picture, you'd never know you have had 2 kids.

Great work.

Wow, thanks