I’m not a doctor, consult your physician before beginning any exercise or nutrition program.
*This program includes a fasting protocol, but for women fasting has been shown to be harmful in some cases, so if you’re a woman, don’t do any of the fasting recommended in this plan.
Here is the fastest way for you to get defined abs.
Maintain as much muscle mass as possible - don’t be a skinny bitch!
Get body fat as low as possible
Get ab muscles as large as possible
Get into a calorie deficit as quickly as possible
Eat high protein to maintain muscle
Eat to fuel workouts and recover
Six Pack Workouts
Begin Fasting (Men only)
Our first objective is to get your body into a calorie deficit. The easiest way to do this is to stop eating. If you’re extremely obese, you don’t need to eat for a few days.
“But, Tom, that’s not healthy,” and neither is being obese, you fat fuck. Our fat tissue stores tons of energy and vitamins, so you have enough substance around your big fat gut to supply you with energy for weeks, if not months!
Aim for half your body weight in ounces of water per day minimum and consume some salt or other electrolytes so your body absorbs the water, but nothing else for 48 hours. If you weigh 200lbs, drink 100 ounces of water per day minimum.
After 48 hours of fasting, begin intermittent fasting daily by skipping breakfast and only eating between ~12 pm until 4 hours before you go to bed. While you’re fasting you can drink water and coffee, but nothing with calories.
I’m not getting into the magical biological benefits of fasting. The basic idea is if you know you’re fasting, you’re not eating, and if you’re not eating, you’re burning body fat for energy!
Eat High Protein
You can eat as much protein and vegetables as you want.
Eating protein will help you to maintain your lean muscle mass and it will keep you full. For 2-3 days, eat only protein and drink only water. You can still eat higher caloric sources of protein like meat or salmon, but don’t eat dietary carbs or fats, like rice or olive oil.
Fats and Carbs are external sources of energy, and we don’t want this because we want to use up our stored energy of fat.
You don’t have to track how much you’re eating, just make sure the foods you’re eating are mostly protein. If you must track, aim for 1-2 grams of protein per pound of your goal weight.
Eat to Fuel Workouts
After 48 hours of fasting and 2-3 days of eating only protein, you will likely be very hungry, that’s great! We’ve achieved our first goal of getting into a calorie deficit. Now the trick is to be able to maintain a calorie deficit without going crazy.
You’re going to continue to drink half your body weight in ounces of water per day and eat 1-2 grams of protein per pound of desired body weight with as many vegetables as you want.
Now you’re going to start adding in carbohydrates only immediately after your workouts. Aim for ¼ to ½ your desired body weight in grams of carbs, so if you weigh 200 lbs that’s 50-100 grams of carbs after your workouts.
If you notice you’re really tired throughout the day, and especially before your workouts, consider adding one more pre-workout meal of ¼ to ½ your desired body weight in grams of carbs.
So if you weigh 200lbs, you should be eating 50-200 grams of carbs per day total only before and after your workout.
48 hours fasting to start (men only)
½ bodyweight in ounces of water per day with electrolytes
Intermittent fasting daily ie skip breakfast (men only)
1-2 grams of protein per pound of desired body weight
As many vegetables as you like
¼ to ½ your desired body weight in grams of carbs before and after workouts
Six Pack Workouts
Walking is the best fat loss exercise you can do. Begin by walking every morning for 20 minutes minimum. This will help to get your body moving first thing in the morning and burn some extra calories. If you want to set a step goal like 10k steps per day, great.
Our goal for our gym workouts is to maintain our muscle and build our abs. You’re going to workout every day and vary the intensity. The workouts should take 60-90 minutes to complete.
Day 1 - Upper Body 1
Day 2 - Lower Body
Day 3 - Cardio & Abs Day 4 - Upper Body 2
Day 5 - Lower Body 2
Day 6 - Cardio & Abs
Day 7 - 30-60 min Light Cardio
Upper Body 1
1A - Flat barbell bench press - 12-10-8-6 reps w/ 2-3 min rest
1B - Barbell row - 12-10-8-6 reps w/ 3 min rest
2A - Seated smith machine shoulder press - 12-10-8-6 reps w/ 2-3 min rest
2B - Lat pulldown - 12-10-8-6 reps w/ 2-3 min rest
3A - Close Grip bench press - 3x8-12 reps w/ 1-2min rest
3B - Chin-ups - 3x max reps w/ 1 rep in reserve w/ 1-2min rest
4A - Cable curl - 3x8-12 reps w/ 1-2min rest
4B - Cable tricep extension - 3x8-12 reps w/ 1-2min rest
Lower Body 1
1 - Barbell Front Squat - 12-10-8-6 reps w/ 3 min rest
2A - Nordic curl - 4 x 8-10 reps w/ 3 min rest
2B - Knee-over-toe squats - 4 x 10-12 reps w/ 1-2min rest
3A - Standing calf raises - 4x20 (unilateral if strength permits)
3B - Tibialis raises - 4x20 (unilateral if strength permits) w/ 1-2min rest
4 - Hanging leg raises 4x20
Cardio & Abs
1 - 30-60min zone 2 cardio - you should be able to have a conversation, but your speaking should be slightly interrupted every 15-20 words.
2A - V-ups x20
2B - Side plank w/ rotation x20 per side
2C - Lying leg raise x20
Upper Body 2
1 - Dips - cluster sets*
2 - Chin-ups - cluster sets*
3A - Incline db bench - 30-12-10-8 reps
3B - Two-arm standing db row 30-12-10-8 reps w/ 45 sec rest
4A - Standing db shoulder press - 30-12-10-8 reps
4B - Cable Facepull - 30-12-10-8 reps w/ 45 sec rest
5A - Barbell curls - 30-12-10-8 reps
5B - Tricep Skullcrushers - 30-12-10-8 reps w/ 45 sec rest
6 - Hanging leg raises x50
Lower Body 2
1 - 100 bodyweight walking lunges one set
2 - Hamstring curl - 4 x 20 reps Myo Rep style** 3min rest
3A - Goblet squat - 4x10
3B - Db Deadlift - 4x10 w/ 2-3 min rest
4 - Cable crunches - 5 x 20 w/ 60 sec rest
*Cluster sets - perform max reps with only 20 seconds rest between sets and continue this until you can only complete 2-3 reps per set.
**Myo Reps - choose a weight you can do for 12 reps max, then do 12, rest 10-20 seconds and keep going until you reach the desired rep total.
If you have questions about the exercises, use Google and Youtube to understand. Send me a message if you have a specific question, but if it’s something you can Google then please don’t waste my time as I’ll just tell you to use Google.
You now have a very challenging strategy to get into the best shape of your life! Perform this protocol for no longer than 12 weeks.
For some people it might be necessary to eat more carbohydrates. Your carbohydrate intake is directly related to your activity level, so if you have an active job, complete your workouts, and walk 10k steps per day, you’ll probably need much more carbs! The most common fat loss mistake is increasing activity and not eating enough food. You should be a little hungry, but if you’re very hungry, eat!
I must end by saying you can get phenomenal results following this protocol, but this is not a sustainable method for fat loss. Achieving your dream body is simple, but it’s not easy. It’s much more challenging to find a sustainable lifestyle that gives you your goal body. For more on sustainability, stay tuned for future articles or reach out for fitness coaching!
Hope this helps! - Tom