Looking to get ripped in the coming year? January signifies a time to create change for many people – especially when it comes to health and fitness goals.
If you’ve always wanted to have a nice set of abs but you’ve never been sure how to eat for abs, read on. This post is for you.
Supplements For Abs
Here’s the funny thing about supplements that few people understand; You don’t need them.
Supplements are a billion dollar industry but there are very few worth the money. The two we can recommend are a good whey protein and creatine monohydrate.
Whey protein isn’t any better for you than a good food source protein like chicken breasts – it’s just a real time saver. Mixing powder in water or milk takes only a minute. Cooking a chicken breasts takes substantially longer. If you have your own private chef or time isn’t an issue, we’ll still recommend chewing your protein over powdered protein.
Creatine is one of the very few supplements that work for giving you an extended burst of energy when you need it most. The short of it is that creatine increases power input. The supplement is ideal for weight-lifters and of little use to runners or individuals engaged in cardio fitness. If you want abs, you should be lifting weights though, so creatine makes the list.
If you’re spending money on fat-burners, glutamine, beta-alanine, testosterone boosters, BCAAs or the likes.. you’re just wasting money.
Eating For Abs
Abs will only show up if you have minimal body fat. If you want to see your abdominals, you need to get your body fat as low as possible. For guys, your goal should be to get your body fat levels to single digits.
If you don’t know what your current body fat level is, swing by your local gym and get checked. If you’re in the teens, you could see your abs by summer with a lot of hard work and low-calorie eating. If you’re over 20% body fat, give yourself an extra summer and work equally as hard.
There’s no magic foods that will help your abs to be better exposed. Eat less for abs – it’s that simple. Simply calculate your daily energy needs (known as your TDEE) and eat less than that. By consuming less energy than your body requires, only then will your body turn to burning fat for energy.
Ideally, you want to consume 1 gram of protein per pound of body weight and get the rest of your calories from carbohydrates and fat. The ratio of these latter two macros matters little, despite claims to the contrary found online.
As an example, if your TDEE is at 2,000 calories a day, reduce that 10-15% (don’t go too low with calories or your hormones will be affected and you’ll find it more difficult to achieve your weight loss goals) and eat that amount of calories every day. In our current scenario, you would shoot for 1700-1800 calories a day.
Protein and carbs are 4 calories per gram and fat is nine calories per gram. If you weigh 200 pounds, you’ll want 200 grams of protein. That’s 800 calories of your 1800 calories allowed. With 1,000 calories left, you might opt to get 50 grams of fat or 450 calories (50×9) and 137 carbs or 548 calories (we had 550 calories left and divided by four).
Workout with weights, count your calories, get some cardio in and as the weeks wear on, you’ll see the fat on your mid-section disappear and the abs start showing up. While weights aren’t required to see your abs, the idea is to sculpt your body while getting abs.
That’s the secret to eating for ripped abs.