Get a day by day meal plan for getting year round abs here
When trying to eat for a six pack, people get far too hung up in the details and wind up getting frustrated. If you want to get abs and keep them year round, you absolutely have to find a meal plan approach that you can actually stick to. Think about it, how many diets have you followed to get abs only to not be able to stay on it…and lose your six pack soon after? If you rely on carbohydrate restrictive eating plans, obsessive food measuring, macro overcomplication, etc you are just making your chances of getting ripped that much harder.
In this video, I show you a simple eating technique that you can apply to any meal to ensure that you are on the right track. You divide your plate and fill it with proteins, fibrous carbs and starchy carbs (in amounts explained) while never steering away from the all important high quality incidental fats.
Start off by occupying half of your plate with protein. You can choose whatever protein source you prefer the most whether it be chicken, steak, turkey, fish, lentils or any other vegetarian source if desired. You then decide the remaining half based on your given physique goals. If you are overtly overweight and need to start dropping a substantial amount of body fat, you definitely will want to not avoid carbs however you would choose mostly from fibrous sources.
There are so many options to choose from but my favorite are zucchini and onions, broccoli rabe, braised carrots, and grilled asparagus to name a few.
If you aren’t battling weight issues and instead are focused on building lean, ripped athletic muscle you would divide that remaining half with healthy sources of complex or starchy carbs. Again, my favorite here are sweet potatoes, pasta, and brown rice to name a few.
The key to eating for a six pack (and keeping it) is choosing from foods that you actually like eating. There is no faster way to giving up on your goal of getting a six pack than by forcing yourself to eat foods you hate. Even worse, making your meal preparation a ten step process if likely to make you want to quit pretty quick as well.
If you want to get a ripped six a pack year round without needing to be a trained chef to do it, I would highly recommend you check out and the ATHLEAN-X Training System. It includes the day by day X-factor meal plans to help you build muscle and burn fat at the same time. Get abs by eating a way that you can realistically eat year round.
For more videos on how to get a six pack and what ab workouts you can do to help show them off, be sure to subscribe to our channel here on youtube at
44 comments
YouTube threw in a beer ad just before this video. B*stards.
Why are you using plastic food container?
why do you keep a sweet potatoe in a box full of rice?
but precooked chicken is really dry and chalk like in texture, lacking all flavour
need to make a video where you can lose weight by eating.
ok so this is for a weight loss or for a six pack?…very confusing title
It looks fucking cold outside Jeff's house!
Can someone give me advice
I'm 95 kgs height- 183.5cm
I'm from india
I have a lot of veg foods available but not a lot of non veg
I have chicken eggs as my non veg food but nothing other than that
Should I cut carbs or fats or should I just take Protein
Oh and I'm 15 years old and male
If I ate that much I would gain weight! I'm a 56 yo male.
Any thoughts on canned tuna as a protein source?
So… he only eats that once a day? No breakfast or dinner? Or should I eat that same plate three times a day?
i love how there was a beer ad before this. keeping america fat…i mean great.
Forget the existence of soft drinks, regular and diet. They totally F up your metabolism and health.
But fibrous carbs have no digestible carbs right? Like broccoli and zucchini. How can I derive energy from that?
The Chicken is too dry bro. Sear the whole breast on a pan with your savoury spices, put it in a preheated oven (200C*) for 20 min for a medium breast. It will be juicy ad taste good. Test it by flipping it on the plate, it should not go clunk like in the video.
Rather be fat than eat that shit
I do 2-3 slices of chicken breast, small sweet potatoe, broccoli, cauliflower carrots and spinach blend. About the same portions. Works great for a daily gym goer. The cauliflower really helps with making you feel full, so if you are struggling with that, add it to every meal and you will feel fuller longer and easier. Plus it's nutritious!
I appreciate the focus on sustainable solutions. This is always a key focus for me. That said, what about timing in relationship to which kind of workout? When is it best to eat more or less carbs, etc. before, during, or after weights, yoga, ab/cardio days, etc.. This is a linchpin area in my understanding between the relationship to food and exercise.
Having a healthy diet is so hard when you live with your parents and have no control over what's being put onto the table though
How about vegetarians
Halfway through 2021 and Jeff is still as lean as ever, pandemic be damned.
wristband is essential, got it.
can you make an updated video with more food ideas? cause i gave up eating healthy many times cause i cant find good easy food to make. thanks
Now i m hungry watching this 😀
I can't find any information to help with my personal nutritional needs. I am female, 4 ft 7 inches, genetically endomorph but I now have hyperthyriodism and so I am skinny fat and have a resting heart rate of 100 bmp instead of 60bmp. Can you help me understand nutrition to become healthy and ripped?
I do 3 months on Keto….2 weeks off…..3 months on Keto….2 weeks off…..repeat all year. Seems to work well for me. I’m 36 male, 5’5”, 142lbs, neck 15”, waist 30”, and stay around 11-12% body fat all time. When ON I stay under 50 grams of carbs and I’ll eat Salmon, Tuna, Plain pork skins, green veggies, low carb frozen meals, etc. When OFF I go up to 125 grams of carbs but eat whatever I want. Haven’t gained a pound back doing it this way and when I started I was 172lbs last year.
This is the first time I scrolled across one of his actual videos and not an ad for one.
I love this guy
The was a great video! 🙏
ok with the chicken … but that green stuff!? yuk
Dear Jeff, please make an updated video about this again. Thanks
Ti rispetto per aver menzionato le origini
Always great content, thanks!
What was in that container of sweet potatoes ….something white…cottage cheese?
not gonna lie bro, that looks truly awful
eat cement
Am I the only one who see illuminati on the thumbnail of the video lol.
What are the options for vegetarian guys?
i love your videos but how many times you say carbohydrates in england we just say carbs
I bet your wife is laser-focused on nutrition … mine brought 2 gallons of vanilla ice cream and 3 boxes of Hagen Das bars home from Costco the other day and then made fried pork cutlets. We're fighting battles you aren't, I think.
Great information bro!
Fist full portion that's how I measure easy
this is doable
welcome back to the dr. jeff show jeff is here to make u hungry