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In a world that is inundated with misleading information, there’s no doubt about it that many of us are getting significantly confused about what it truly takes to get the flat belly of our dreams.

Whether you are looking to shed a few extra pounds, or drastically transform your body, you must come across accurate information that will steer you in the right direction.

In the past several years, I’ve compiled a series of flat abs articles that cover pretty much every aspect of fitness science, and which cover in-depth the best techniques for getting the best ab results. Primarily, I try to describe the topics in a way that’s easily understood by both common folks and more experienced scientifically minded individuals. Therefore, a basic understanding is a king, and getting past that to the specifics of your questions always yields the best results!

Drilling Down on Nutrition First things first

It is vital to realize that Nobody is precisely the same. So, individuals will have varied fitness interests, body types, and nutritional needs. Therefore, there isn’t a one-size-fits-all solution that will work equally for everyone.

The principle behind working the abs is to simply burn more calories than you eat. This means you have to be aware that extra calories will eventually find their way into your bloodstream. This is basic biology, nothing fancy here, so let’s get back to why the basic concept works so well.

Once your body begins to digest food, you excrete a certain amount of waste. If the food is not burnt as fuel for energy, it is likely to be attached to fat cells. Therefore, because increasing your metabolism will burn more fuel than a body that has less muscle in it, you’ll want to try to initiate muscle growth as often as you can.

The Meal PlanThe basic principle is always met, but I’ve found that eating only 3 times per day is easiest for many people. Since you will need to feed your muscles every 3 days, a deficit must be created for your metabolism to remain active.

Because each time you eat is distinct, you can establish your Meal plan before your workout and ensure you burn lots of calories doing cardio after. Make sure to eat at least one large meal every 3 hours, to ensure that your body works at a pace to extract the most energy from your food.

Sample Meal Plan:


  • Fibre (2 grams)
  • FRU (30 grams)
  • Pitas (100 grams)
  • Wased (15 grams)
  • Protein Shakes (50 to 100 grams)

Mid-morning snack:

  • Fibre FRU (30 grams)
  • Pita Size (50 to 100 grams)
  • Yogurt (100 grams)


  • Gastric Bypass performed (400 grams)
  • 100 grams of pure protein
  • 2 protein shakes with niacin
  • 8 linked salads
  • 2 servings of fruit, veggies, or fat-free yogurt.


  • Fibre Protein Magnesium drink/Bence/Salmon (300 grams)
  • 2 protein desserts
  • Low carbohydrate master cleanse (70 grams)
  • Other protein/liver filling items (50 to 70 grams)


  • Gastric Bypass performed (400 grams)
  • 200 to 300 grams of pure protein
  • 2 or 3 HEALTHY cheat types
  • Dinner dressings
  • 2 servings of fruit, vegetables or fat-free yogurt

Final Thoughts

Despite our best intentions following a training session at the gym, or amongst the chaos of a Mom and Pop lingerie shop, there will be times when you slip. That doesn’t and will not happen often, but you must.

The reason is simple. You are setting yourself up for failure. You have built up your weekly calorie expenditure. You are burning them off every single day. Now, you are going to have some. Not enough to be a threat to your health and well being, but enough to stall your weight loss progress and throw you right off the clean eating track.

The big mistake is not knowing this is going to happen, and sitting there with horror vomiting down your gullet like a pregnancy replacement. You can and will survive it, you just simply must hold off from your calorie induced Meltdown.

Look back at your last big meal – how many tons of rice did you ingest? In the case of protein, do your math, you will generally only need about a third of the block of the type you ingested on normal days of faculty.

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