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

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

Get 6 pack abs year round by following this diet plan

You’ve probably heard that 6 pack abs are obtained through a proper diet, that abs are made in the kitchen. You’d be right. That said, getting abs still remains rather elusive to many and certainly being able to maintain them year round is even harder. Not any more. In this video, I show you a 5 step plan for how to get a 6 pack that you can use to start getting your abs to show fast.

Despite the fact that many are aware of the importance of proper nutrition when it comes to getting abs, it is still a mighty struggle to get them. It usually comes down to the methods those people are using to try and get them in the first place. Crash diet plans and temporary deprivation based tactics are not going to cut it long term if you want to get and keep your abs.

Anything that forces you to feel as if you’re missing out or be deprived of what you really want is only going to be a temporary solution at best. As soon as you get tired of not having what you want, you’ll quickly give in and lose your ability to keep your hard earned abs.

That said, the 5 step formula for getting a 6 pack starts with cutting out the obvious crap foods from your diet. You should know pretty quickly what these are. It’s the cakes, sweets, alcohol, fatty salad dressings, etc that just scream problems the minute you eat them. You know what they are and that means you know they should be gone, so do it. There’s never been a better time than now to start making the changes that are going to dramatically help you in your pursuit of your abs.

Next step is to start eating more often. Yep, despite what keyboard scientists who read a few articles on google scholar want you to believe, there are far more important reasons to be eating more frequently throughout the day than whether or not this is maximally anabolic. I cover these for you in the video.

Next up, you’re going to want to take another pass through that diet of yours. On this second time through, you’re going to want to remove the less obvious items that aren’t helping you as best they can to get your 6 pack abs. For me, I lay out three perfect examples. I thought these foods were healthy but I was only partially right. How they were being prepared was making all the difference in me seeing my abs consistently…or not.

Moving on, you now want to eat more of the good foods you swapped in. This helps you to maintain and continue to build new muscle. Too often, people who take out the offending foods will free up many calories in their diet. If you don’t replace them with good foods you’ll likely wind up not supporting your muscle growth and be skinny without enough muscle mass.

Finally, where the etching in of those abs can happen, supplementation. Use high quality supplements to fine tune your efforts and really take your results to the next level. If you’re looking for the latest in sports nutrition to assist your ab getting goals, be sure to head to or head to if you want a meal my meal diet plan for getting abs.

For more muscle building meal plans and diet tips to getting 6 pack abs, be sure to subscribe to our videos here on youtube at


  1. Abby Heiderman on July 9, 2021 at 2:46 am

    Diet Plan called Okibetonic Secrets kept showing up here on a lot of youtube and I thought they were scams. However after my mate follow it, and finally lost lots of weight with it without starving herself. I’m persuaded. Do not take my word for it, search for Okibetonic Secrets on google.

  2. John Doe on July 9, 2021 at 2:47 am

    Off topic but question. I’ve been in keto for 2 months solid , broke out of keto for a few days then took me 3-4 days to get back into keto. Then last night I caved and had 2 sausage biscuits, 2 hash browns , and sausage burrito from McDonald’s. I’ve been checking my urine using test strips and noticed I’m still in keto. So how long will it take that McDonald’s splurge to kick me out of keto or did I somehow get lucky and manage to stay in with that much carb intake

  3. Lawrence Kennedy on July 9, 2021 at 2:49 am

    You don’t have a six pack 😂

  4. Ajaz Ahmed on July 9, 2021 at 2:51 am

    Thanks buddy

  5. symbianman1111 on July 9, 2021 at 2:51 am

    Last line was awesome

  6. Blake Fauvor on July 9, 2021 at 2:51 am

    He are ding dongs😂😂😂 sorry sorry😬😐…. And this is all I get out of this video🤦🏼

  7. Victor Magana on July 9, 2021 at 2:52 am

    I’m 46 years old and I been listening to Jeff advise and I never imagined I could look the way I do at my age .
    I have a six-pack now for the first time in my life. I look super lean with a V-SHAPE body but I followed everything he said. And avoid injury’s from his coaching. techniques..Jeff I Love you Brother God bless you.

  8. melody radford on July 9, 2021 at 2:54 am

    I now hold myself accountable and cut the crap 💪 I’m seeing results finally!

  9. Adam Isaac on July 9, 2021 at 2:55 am

    I’m 47 and have a six pack.
    I have only drank water for 2 years now.
    Absolutely zero sugar goes into my body.
    And sugar is in ALL processed food.
    I practice intermittent fasting everyday.
    Make sure you soak your steel cut oats overnight. (Warm water/ 1tbls apple cider vinegar) if your prefer some sweetness, add green apple/banana/raisins/cinnamon.
    No sugar!!!
    I break my fast everyday with 3 cups of oats.
    I would say super strict diet is more effective at creating a six pack.
    Having a strong will power is very important inner muscle to work out.
    Remember guys, the mental game is just as important as the body game.

  10. 100 Proof on July 9, 2021 at 2:55 am

    Fast food and monsters. Damn he makes me feel bad lol

  11. Jule M on July 9, 2021 at 2:57 am

    Hi. This video is so instructional! I have been trying to research for a vid that educates everything in this video! 👨‍⚕️Your tip reminds me of the vids of this informative Dr. Ethan! Doctor’s demonstrations are useful and I really learned a lot for finals. He is an insightful med student in the UK and he talks about diabetes!

    I suggest you see his channel out and give the health enthusiast a like! ➡️ #DrEthanHealth

  12. larry smith on July 9, 2021 at 3:00 am

    Fasting or OMAD for me. Eating often depends on your own body it’s not for me.

  13. Alex M on July 9, 2021 at 3:00 am

    Okay Jeff, I have a question.
    – I went through a low fat phase and dropped 30lbs in 3 months. From what I’ve read, low (but healthy) fat intake, is the way to shred AND get muscle mass. I’ve also read that moderate intake of good fats and and lower carb intake will shred the body. If I am going for muscle mass gain, maybe adding 10 or 15 extra lbs, but look shredded, what should my nutrition look like?

  14. Terry Norton on July 9, 2021 at 3:01 am

    Sound advice Jeff. Thank you!

  15. Crystal on July 9, 2021 at 3:03 am

    I love my weight I just really want a six pack 😂

  16. Lachlan Jordan on July 9, 2021 at 3:03 am

    “It’s like throwing a deck chair off the titanic” – one of your best ones yet Jeff 🤣

  17. kindly help me reach 10k with no videos on July 9, 2021 at 3:04 am

    Bruh I seen this vid on tiktok and I done the workout for 1 month now. And you can start to see my pack. But I heard somewhere that you don’t get 6packs in the gym. You get them in the kitchen. So here I am.

  18. ClassicExampleBand on July 9, 2021 at 3:05 am

    Ok, here is the truth about six-pack abs. Almost nobody can maintain them. It’s a temporary state.
    The reason for this is because all animals in nature, including humans have a body fat percentage set point. Normally, for young men it’s supposed to be between 12-18 percent, and women 15-21 percent, give or take.
    This is natural and normal. We all have body fat set points because our body is hard-wired for survival, and our bodies need to know when we are getting too low in body fat so it can put metabolic pressure on you to get back to the set point.
    To get a good six pack, you usually have to go below 10 percent body fat, which is below the set point. Bodybuilders do this all of the time before competitions. They go on calorie counting diets, get down to 5-6 percent body fat for the competition, then gain all the weight back after they perform.
    This is why I say calorie counting is a great way to lose weight…temporarily.
    The body just simply does not want to be 5 percent body fat. Your body will kick in emergency measures to increase your hunger, fat storage metabolism and reduce your energy in a effort to save your life because it senses a famine.
    Six pack abs are not sustainable, sorry to say. It’s too low a body fat percentage for your body to maintain. Just blame evolution and your body’s natural instinct to survive for this…

  19. ROADRUNNER MAFIA on July 9, 2021 at 3:05 am

    I hope everyone in the comment section
    is about to – CUT THE CRAP 💪🏻!! let’s get it 💯

  20. Vibol Chiemruom on July 9, 2021 at 3:07 am

    I get bloated really quick so eating frequently is going to cover up my abs 24/7

  21. judiduj on July 9, 2021 at 3:09 am

    Children should ingest less than 25g of sugar per day, so juice and desserts are even worse for them I guess 🙁

  22. Jimmy Pedersen on July 9, 2021 at 3:09 am

    My archenemies butter, bread and cheese did not approve of this video.

  23. Cedryck Ulep on July 9, 2021 at 3:12 am

    This video was 5 years ago, but still very very helpful until now. 👏

  24. Chamidu Omega on July 9, 2021 at 3:13 am

    Great…. I am literally from Sri Lanka and yeah it is in a different part of the word. I am pretty sure I am not the one and only Sri Lankan who follows you. Thanks so much for the tips…

  25. None on July 9, 2021 at 3:13 am

    Biggest problem for me is money. Supplements are expensive here. For someone who lives in Iraq, it’s expensive to get oats, milk, bananas, and chicken everyday. I do train at home with equipment and I try to eat what I can. Like if I eat with family, I can’t force them to cook the chicken a certain way. It can be a struggle.

  26. Tim Harris on July 9, 2021 at 3:14 am

    Practice what you preach. The proof is preaching what he practices. Good for you sir !

  27. abshek on July 9, 2021 at 3:16 am

    മലയാളീസ് 👋😅

  28. Nishant Shah on July 9, 2021 at 3:17 am

    Plzz make veg diet plan

  29. D.Lakshay on July 9, 2021 at 3:17 am

    i ate worse than you

  30. Stuart Hollingsead on July 9, 2021 at 3:18 am

    I have one cup of juice every day. Pure pear juice, or pure orange, grape, pomegranate, carrot. I thought it would help me with my micro nutrients that i don’t really track at all. But i will cut them, if you want me to. I drink 2 liters of water a day. Sometimes three if i sweat alot at the gym.

  31. Furtive Pygmy on July 9, 2021 at 3:19 am

    What about zero sugar juices? 🤔

  32. B Zee on July 9, 2021 at 3:21 am

    This guy… 🙌👏

  33. Asbjørn Nielsen on July 9, 2021 at 3:21 am

    I just do what John Cena does: If it breathes or if it’s green, you eat it.

  34. Narimane Farah on July 9, 2021 at 3:23 am

    I need to be sciney

  35. Cane Corso Family on July 9, 2021 at 3:25 am

    He is the doctor of fitness

  36. abdul hamid amin on July 9, 2021 at 3:25 am

    Looking back at this 3 years from now i just released that jeff actually motivated me on getting my abs. Still watch you to this day keep up the good work💪🏼

  37. Stephen on July 9, 2021 at 3:26 am

    It wasn’t chocolate cake jeff, it was carrot cake that was tempting

  38. Patrick Ekeu on July 9, 2021 at 3:26 am

    That Christian Bale photo… what the hell?

  39. meya ham on July 9, 2021 at 3:29 am

    Thank you. I’ll keep you posted 😅

  40. Austin D on July 9, 2021 at 3:32 am

    U know your back is big when u can see it front the front. Jeeez

  41. Lynx Hossain on July 9, 2021 at 3:33 am

    I actually need personal training from you

  42. only for WHATSAAP on July 9, 2021 at 3:34 am

    Sir speak in hindi please

  43. Siddharth Singh on July 9, 2021 at 3:36 am

    Can type 2 diabetic with 20% fat achieve 10% fat

  44. Cameron Darrow on July 9, 2021 at 3:36 am

    I cant give up the beer

  45. Mateus Socorro on July 9, 2021 at 3:37 am

    The thing is that you talk much but say nothing

  46. Selene on July 9, 2021 at 3:37 am


  47. Andrew Armstrong on July 9, 2021 at 3:42 am

    Here’s some time stamps if anyone needs them 👍

    1:03 Step 1: Cut the Crap
    2:38 Step 2: Eat more Often
    4:22 Step 3 Eat less of the less obvious stuff
    7:08 Step 4: Eat more of the good food
    8:39 Step 5: Supplement for Consistency

  48. O C on July 9, 2021 at 3:42 am

    im eating pizza drinking coke wondering why i dont have a six pack lol

  49. Aswath Vinod on July 9, 2021 at 3:42 am

    That’s why Arnie says ‘PUT THAT COOKIE DOWN’

  50. Nishant Pandya on July 9, 2021 at 3:44 am

    He is awesome 🤩 knows his stuff I want to be trained by him his name is Jeff, just look at him that’s amazing. I know there is ding dong but is there ring ding!