What I’m Eating To Get 6 Pack Abs

You can’t talk abs without hearing that stupid saying, “abs are made in the kitchen”.

To be fair, it’s not a stupid statement, I’ve just heard it and said it so many times over the years that I hate saying it. It has to be a main focus.

I couldn’t possibly share my journey to get 6-pack abs without talking about nutrition. Right?

One thing I always stress to clients, if they want to make changes in their bodies, they have to be honest with themselves and make changes in their diets.

No matter how clean it is, if you want change in the reflection,
you have to make changes on the plate.

Maybe that means eating more. Maybe eating less. Maybe less sugar. Maybe more protein.

You get the point.

Wondering what I have to change?

For the past few months, I’ve been loosely following IIFYM.

I’ll do great for a few weeks then get lazy. I may track all my food, but I am not focusing on staying within the recommended guidelines every day.

What good is that doing me?

Then there were the weekends. Fridays I wouldn’t track. It was my cheat day. And often times there were several cheats here between Friday and Monday morning.

One thing I mentioned to Dan this past weekend was that having a cheat meal doesn’t mean I need to stuff my face with sugar.

Sugar is my drug of choice. I know this. Give me a cookie, I’ll eat it and ask for another. Especially when it comes to cookies like these

#Glutenfree Peanut Butter Stuffed Pretzel Cookies

So like everyone else that wants 6 pack abs, something has to give.

The 2 Main Diet Changes To Get Abs (for me):

How To Eat For Abs

1). Cut back sugar: I’ll be eliminating all processed sugar (candy, cookies, etc) and limiting fruit to 1-2 servings per week (normally on run days).

2). Following my IIFYM plan: No more “this is good enough”. The scale is on the counter and not to collect dust. I have calculated my macros and calorie needs several times to make sure I am in a healthy zone. You can see my target numbers down below.

For those curious, I use MyFitnessPal to track my calories. It does the trick, is easy and fast.

I don’t put in my exercise, which was suggested by Anthony at IIFYM. But on long run days, I definitely make a point to consume a few extra hundred calories!

My Macros

Here’s a look at my numbers…

Protein: 113 grams
Fat: 59 grams
Carbs: 150 grams ← The hardest of the 3 for me.

And if you’re curious… here’s what those numbers look like in a day of eating.

My food journal from earlier this week:


To be honest, I’m really surprised at my sodium levels. I wasn’t sure my smoked salmon would fit in well, but it does. Yippie!

So that’s it.

I really enjoy the flexibility of IIFYM (link to their site). It allows me to have a glass of wine on the weekends without feeling guilty or stopping results!

Will these numbers change?

There’s a chance they will. I’ll test these for 3 weeks and see if there is any improvement. If not, then I will tweak them and test again.

That’s the thing about nutrition, we’re all different and have to see what works for us.

It kind of sucks, right? Ha.

On a scale of 1-10 what’s your sweet tooth?

I am definitely an 8 or a 9. If it’s there, I’m going to eat it. Which is why we don’t keep any sugar in our house. Since Dan has a sweet tooth of a 1, it isn’t a big deal at all!


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