The Power Abs Diet can do the “impossible”. You can maintain your hard-earned muscle mass while losing unwanted body fat. If you have been lifting weights regularly, you probably already have great abs.
What do you need to do to reveal your six-pack abs? You certainly do not need any gadgets or diet pills, which promise to spot reduce body fat. What you need is a well thought-out diet plan. I think the Power Abs Diet just might do the trick.
Do you fear the dreaded “D” word? Yes, many diets go into extremes in the name of “shredded” abs, but on this diet, you do need to worry about being hungry.
According to M&F, “The key to this plan is slowly reducing calories and carbs over time – not eating drastically fewer calories right off the bat – and keeping protein intake high.” The Power Abs Diet is designed for a 180-pound man who wants to shed body fat.
It assumes that you weight train 4-6 days a week and need about 3,200 calories daily to maintain your bodyweight. Here is how it works:
Phase 1 (weeks 1-2)
Keep your daily calories just under 3,000. Consume about 2 grams of carbs per pound of bodyweight (about 50% of total calories) and 1.5 grams of protein per pound of bodyweight (close to 40% of total calories). Fat constitutes just 10% of total calories during this phase.
Breakfast 1 whole egg (large), 3 egg whites (large), 1 cup cooked oatmeal, 1 banana.
Meal Totals: 374 calories, 25 g protein, 53 g carbs, 8 g fat.
Late-morning snack 4 oz. turkey deli meat, 2 slices whole-wheat bread.
Meal Totals: 244 calories, 28 g protein, 28 g carbs, 2 g fat.
Lunch 6 oz. chicken breast, 1 medium sweet potato.
Meal Totals: 303 calories, 42 g protein, 24 g carbs, 2 g fat.
Midday Snack 8 oz. fat-free yogurt w/fruit.
Meal Totals: 213 calories, 10 g protein, 43 g carbs, 0 g fat.
Preworkout Snack 1 scoop whey protein (mixed in water) 1 banana.
Meal Totals: 205 calories, 22 g protein, 32 g carbs, 1 g fat.
Postworkout Snack 1 MRP, 2 slices white bread.
Meal Totals: 522 calories, 44 g protein, 65 g carbs, 10 g fat.
Dinner 9 oz. sole or flounder, 2 cups cooked spaghetti, l can green beans.
Meal Totals: 724 calories, 67 g protein, 98 g carbs, 5 g fat
Nighttime Snack 8 oz. low-fat cottage cheese, 1 cup cooked oatmeal.
Meal Totals: 293 calories, 33 g protein, 28 g carbs, 4 g fat.
Daily Totals: 2,878 calories, 271 g protein, 371 g carbs, 32 g fat.
Phase 2 (weeks 3-4)
Protein makes up 45% of daily calories (1.5 grams per pound of bodyweight). Fat is now 20% of total calories.
Breakfast 2 whole eggs (large), 2 egg whites (large), 1 cup cooked oatmeal, 1 banana.
Meal Totals: 432 calories, 27 g protein, 54 g carbs, 13 g fat.
Late-morning snack 2 scoops whey protein (mixed in water).
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat.
Lunch 1 can tuna (white albacore), 1 Tbsp. fat-free mayo, 2 slices whole-wheat bread.
Meal Totals: 371 calories, 47 g protein, 28 g carbs, 7 g fat.
Midday Snack 1 cup cottage cheese, 1/2 cup sliced pineapple.
Meal Totals: 203 calories, 29 g protein, 16 g carbs, 2 g fat.
Preworkout Snack 1 scoop whey protein (mixed in water), 1 banana.
Meal Totals: 205 calories, 22 g protein, 32 g carbs, 1 g fat.
Postworkout Snack 1 MRP
Meal Totals: 390 calories, 40 g protein, 40 g crabs, 8 g fat.
Dinner 6 oz. top sirloin, 1 small sweet potato, 2 cups broccoli, 2 cups salad, 1 Tbsp. fat-free Italian dressing.
Meal Totals: 576 calories, 47 g protein, 48 g carbs, 24 g fat.
Nighttime Snack 2 scoops casein (mixed in water)
Meal Totals: 240 calories, 46 g protein, 8 g carbs, 2 g fat.
Daily Totals: 2,587 calories, 298 g protein, 228 g carbs, 57 g fat.
Phase 3 (weeks 5-6)
Total daily protein stays about the same as in Phase 2, but due to the drop in carbs it now represents almost 50% of your total daily calories. Fat intake increases to about 30% of your total daily calories.
Breakfast 4 whole eggs (large), 1 cup cooked oatmeal.
Meal Totals: 426 calories, 29 g protein, 24 g carbs, 22 g fat.
Late-morning snack 2 scoops whey protein (mixed in water), 1 oz. mixed nuts.
Meal Totals: 338 calories, 45 g protein, 9 g carbs, 15 g fat.
Lunch 1/2 can tuna, 1/2 cup cottage cheese.
Meal Totals: 191 calories, 34 g protein, 3 g carbs, 3 g fat.
Midday Snack 1/2 can tuna, 1 Tbsp. fat-free mayonnaise, 6 whole-wheat crackers.
Meal Totals: 229 calories, 22 g protein, 20 g carbs, 6 g fat.
Preworkout Snack 1 scoop whey protein (mixed in water), 1/2 avocado.
Meal Totals: 230 calories, 22 g protein, 8 g carbs, 13 g fat.
Postworkout Snack 2 scoops whey protein (mixed in water), 1 banana.
Meal Totals: 290 calories, 42 g protein, 33 g carbs, 1 g fat.
Dinner 9 oz. salmon, 2 cups broccoli.
Meal Totals: 528 calories, 57 g protein, 12 g carbs, 27 g fat.
Nighttime Snack 2 scoops casein (mixed in water)
Meal Totals: 240 calories, 46 g protein, 8 g carbs, 2 g fat.
Daily Totals: 2,472 calories, 297 g protein, 117 g carbs, 89 g fat.
In addition to the above eating plan, the Power Abs diet recommends taking certain supplements, which I do not think are very necessary, but I will post the list anyway.
Of course, no diet plan is complete without a good exercise program. The Power Abs Diet prescribes a challenging but effective set of abdominal exercises, which also will be posted soon.