Indian Diet For Six Pack Abs - A Complete Diet Plan

8/13/2016
IndianDietforSixPackAbsACompleteDietPlan
Home
Workouts
Supplements
Diet & Nutrition
Motivation
Fitness Tips & Articles
Contact Us
DIET & NUTRITION
103
Indian Diet for

Six Pack Abs A
Complete Diet
Plan
FOLLOW:
NEXT STORY
Why Protein is so Important in Building
Muscles
PREVIOUS STORY
How to Get Rid of Flabby Arms For

Girls
BY AKASH KUMAR JULY 24, 2014
Subscribe to our mailing list
EmailAddress
Subscribe
GET THE LATEST FITNESS TIPS
Abs are made in the

http://www.muscleyourway.com/dietnutrition/indiandietsixpackabs/
1/42
8/13/2016
kitchen
Follow@muscleyourway
Follow
38
MOST POPULAR POSTS

Indian Diet for Six Pack Abs - A
Complete Diet Plan
Endomorph Workout & Diet Guide:
Lose Fat & Build Muscle
Six Pack Abs Secret Revealed:
Calorie Deficit
5 Pre-Workout Foods to Boost
Your Performance in the Gym
I have read 100s of articles on

the web and theyre full of advice
The 3 Different Body Types:
on six pack diet, but theres
Ectomorph, Mesomorph &
barely anything that guides
Endomorph
Indians on the type of diet they
Lose Weight Faster Just Follow
should be taking while theyre
These 3 Tips
working out their abs. Being an

avid fitness freak, I used to spend
hours Googling about the Indian
RECENT POSTS
diet that I should take to get six
pack abs. Though I came across a
Tips
lot of articles, but all of them

talked about food items which
were not easily available nearby.
Im not a certified dietitian and do
not claim to be a know-it-
Lose Weight Faster Just Follow These 3
28 Days Beach Body Challenge Get a Lean
Summer Body
Looking for an Effective Pre-Workout? Have
a Cup of Coffee
all,however, I have spent over 4
years of my life studying how
Gaining Mass
various types of diets and

4 Week Shoulder Workout Routine for
4 Effective Abs Exercises to Build Six Pack at

2/42
8/13/2016
exercises affect our body.It can
Home
never be stressed enough as to

how crucial proper eating is. I
myself understood this fact very
late in my quest for six pack abs.
Without a proper diet plan, you
are just wasting your time at the
gym. In this article, I will share
with you some simple and
general guidelines that I have
followed for myself. And yes, I do
have a six pack.
Your six pack Indian diet plan
should be rich in two things:
proteins and fibers. Let me talk
about protein first.
A protein rich diet helps to repair,
build, and preserve your muscles.
More the muscles youll have, the
higher will be your metabolism,
whichll consequently lead to
more calories getting burnt. In
addition, there are a plenty of
other reasons for taking a protein
rich diet, but we wont get into
that scientific mumbo-jumbo
here.
3/42
8/13/2016
Top sources of high

quality lean protein
1. White egg omelets or hard
boiled eggs.
2. Lean skinless chicken and

turkey (white meat).
3. Wild Salmon.
4. Tuna.
5. Skim milk.
6. Cottage cheese (fat free).
7. Beans, nuts and legumes.
8. Soy (Tofu).
9. Whey protein drink.
Importance of Fiber
Fiber (soluble) absorbs water and
makes you feel fuller for a much
longer time. For example, plain
oatmeal is high in soluble fiber
and absorbs water to keep you
satisfied for hours. However,
eating food that is high in sugar
and low on fiber causes you to
get hungry very quickly. It is
recommended that you consume
4/42
8/13/2016
about 25-35 grams of fiber per

day.
Foods that are high in fiber and

are packed with vitamins and
minerals:
1. Broccoli.
2. Spinach.
3. Yellow and red peppers.
4. Cauliflower.
5. Sweet potatoes.
6. Brown rice.
7. Plain Oatmeal (my day starts
with it).
8. Tomatoes.
9. Berries (extremely high in
antioxidants and speed up
your recovery).
10. Bananas.
Now lets put all of this together
and make an Indian six packdiet
chart for you:
Indian diet for six pack

abs
5/42
8/13/2016
Meal # 1 (Breakfast)
4hard-boiled egg whites.
1 Egg white omelet in olive oil.
2 slices of brown bread.
1 serving (30 gms) of plain
oatmeal with skim milk (I prefer
add 10 Almonds and 20 grams
Walnuts and few raisins for
taste).
Meal # 2 (Snack)
1 serving of broccoli.
3 hard-boiled eggs whites.
Meal # 3 (Lunch)
Half tandoori chicken.
1 roti.
1 cup of mixed vegetables
(Specially cucumber).
1 apple.
Meal # 4 (Post workout meal)
1 Banana with whey protein
shake.
Meal #5 (Dinner)
2 large cups of vegetables and
fruits (Including cucumber,
watermelon and papaya).
cup spinach.
5-6 berries such as strawberries.
6/42
8/13/2016
Golden Rules for

getting six pack abs:
Rule #1: Eat 5-6 small meals per

day and create a calorie deficit.
In India, people are accustomed
to having 3 big meals a day, with
the last one tending to be the
heaviest. No wonder most of the
guys have a big fat tummy and
look over-age. Ideally, you should
try to eat a small meal every 3
hours. Dont wait until you start
craving for food. In that case, you
will end up eating more. By
having 5-6 meals per day, not
only will you feel less hungry, but
it will also help boost your
metabolism. Take around 400
calories per meal (depending on
your BMR and activity level) and
say bye-bye to 3 large meals and
say yes to 5-6 small meals!
7/42
8/13/2016
Hot Supplement Deals!

Rule#2: Consume high quality
protein every day.
Your body has to burn the extra
calories to break your protein into
smaller amino acids.It will keep
you satisfied for a longer time as
compared to carbohydrates. In
addition, protein is needed to
build and maintain lean muscle.
Rule#3: Consume enough (2530 gms) soluble fiber a day.
Your carbohydrates should come
from foods rich in fiber such as
vegetables, fruits and high fiber
unrefined grains.High fiber food
will also control your blood sugar
level and allow you to burn more
body fat.
Rule#4: Avoid refined sugars
and refined grains.
This is one of the biggest reasons
why people are so overweight.
They consume sugar heavy
drinks (soda drinks) and have high
calorie foods such as biscuits.
Rule#5: Consume an adequate
amount of good and healthy fat.
8/42
8/13/2016
I mean the healthy kind of fat i.e.,

the one derived from walnuts,
peanut butter, olive oil and eggs.
You should eliminate bad fats
from your diet such as butter and
high fat cheese.
Rule#6: Keep yourself hydrated
all day.
Dont wait until youre thirsty. If
youre thirsty, it means youre
already dehydrated. Keep
yourself hydrated especially
while working out. Try to drink 34 liters of water per day.Our
bodies are made up of almost
50-65% water and a slight
decrease in our body water level
can impact our performance.
Akash
Kumar
9/42
8/13/2016
[Total: 376
Average: 3/5]
Related
Six Pack Abs

Secret
Revealed:
Calorie
Deficit
July 20,
2014
In "Diet &
Nutrition"
The Sleep,
Diet and
Exercise
Ratio
July 18,
2014
In "Fitness
Tips &
Articles"
Lose Weight
Faster
Just Follow
These 3 Tips
June 14,
2016
In "Fitness
Tips &
Articles"
Tags:
Diet
Indian Diet
Abs
Protein
Fiber
Six Pack
YOU MAY ALSO LIKE...

3
5 PreWorkout
Foods to
Boost
Your
Perform
ance in
the Gym
Why
Protein
is so
Importa
nt in
Building
Muscles
Six Pack
Abs
Secret
Reveale
d:
Calorie
Deficit
JULY 26,
JULY 20,
JULY 16,
2014
2014
2014
10/42
8/13/2016
103 RESPONSES
Comments 103
Pingbacks 0
ramchandar
October 8, 2014 at 8:06 pm
I am following the Same diet

plan 90%. Can you guide me with
the exercises for packs ab
Reply
Arjun Tandon
October 10, 2014 at
7:23 am
Hi,
Well be posting an
article on abs exercises
and routine very soon.
Reply
jordan
November 4, 2014 at 7:54 pm
Nice artical dude.. Suggest

exercise asap
Reply
Karan
April 6, 2015 at 9:55 am
Awesome! Finally an Indian diet

for pack.
Reply
Karan L
April 7, 2015 at 4:35 pm
Nice 1 bro.. But dont u think

well be having too much of egg
whites?
My Prime question is- What can
i substitute for the tandoori coz
Im a vegetarian..
11/42
8/13/2016
Reply
Arjun Tandon
April 22, 2015 at 8:55
am
Hi Karan! I think you

should be fine with all
those egg whites. If
youre a vegetarian,
including soy, green
peas or beans in your
diet can help you
accomplish your protein
requirements.
Reply
nihaarika
April 25, 2015 at 6:19 am
Please poat a vegetarian indian

diet plan
Reply
Arjun Tandon
May 8, 2015 at 9:12 am
Well be posting one

soon.
Reply
sudhirgurjar
April 29, 2015 at 8:03 am
I m work hard & take balanced

diet but no abs, can u help me.
Reply
Arjun Tandon
May 8, 2015 at 9:00 am
Some points to help you:

Make sure youre
taking a protein rich diet
and keeping your calorie
consumption under
check. Diet is the most
important factor here,
12/42
8/13/2016
so make sure thats

upto the mark.
Create a proper
exercise routine and be
sure to stick to it.
Workout hard when at
the gym and avoid
taking too much rest
between sets.
Try adding HIIT to
your workout schedule.
Helps burn more fat!
Stay motivated, stay
determined. Nothing can
keep you away from
your goals!
Reply
Rakesh
April 30, 2015 at 5:20 am
Hey!
Nice Article and quite
informative as well
Could you please help you out, if
someone is a veggie and what
about the substitutes of
fish/chicken/eggs? Also as
requested, waiting the exercise
as well.
One more think, is there any
alternative of milk, as bit allergic
towards it
Reply
Arjun Tandon
May 8, 2015 at 8:55 am
Soy, beans, cottage

cheese and tofu are
some of the high protein
sources for vegetarians.
In case youre allergic
13/42
8/13/2016
towards milk, you could

consider having coconut
milk, almond milk or soy
mil, if that suits you.
PS: Well be posting an
ab routine soon. You can
subscribe to our
updates via email so
that you get notified of
the latest content.
Reply
Yash
May 3, 2015 at 12:50 pm
hey, I am a 72-73 kgs so would

this plan be alright?
Reply
Arjun Tandon
May 4, 2015 at 1:12
pm
Hi, weight alone is not

the sole criteria, your
height also matters.
BMI, or Body Mass
Index can help you
ascertain whether your
weight is optimum or
not.
Reply
veer
May 8, 2015 at 6:12 am
M having fat tummy.if i take

proper diet n g to gym,then how
many months i need to get 6
pack abs??
Reply
Arjun Tandon
May 8, 2015 at 8:38 am
Hi, for your abs to show,

your body fat
percentage needs to be
considerably low. Its
14/42
8/13/2016
difficult to say how

many months will it take
to gain six pack as it all
depends on your diet,
exercise routine, current
weight and your
determination. You
should first set out a
target reduction in
weight, say 8-10 kgs in
3 months and then work
really hard towards it.
Once youve met that
target, move on to the
next one. If youre
determined and
motivated enough to do
it, then nothing can stop
you from doing it. The
only barrier is you
yourself.
Reply
hammy
May 8, 2015 at 6:38 am
my diet is daily morning protein

wid 4-5 brown bread slices dn
half day i eat rice juice nd
evening tym 2-3 eggs nd after
night exercise 2-3 eggs nd
protin shake is it ok for my abs
or not??
Reply
Arjun Tandon
May 8, 2015 at 8:50 am
Your protein
requirement and ideal
calorie consumption
depends on your body
weight and your activity
level. Ideally, if youre
working out regularly,
15/42
8/13/2016
you should be
consuming about 1.5-2
gm of protein/kg of
body weight. You should
also calculate the
number of calories you
need to consume and
then gradually cut down
on those calories,
thereby creating a
calorie surplus.
Refer to the following
links for more
information: Protein
Requirement | Calorie
Deficit
Reply
rostee
May 12, 2015 at 4:45 pm
very informative and helpful

article, especially for those who
dont own a kitchen or do not
have time to cook.
Reply
Jwala Mahesh Reddy
May 16, 2015 at 9:54 am
thank u for ur good diet plan i

need some more plans in heavy
weight training to maintain for
pack at the same time i need to
increase my muscle size
Reply
raghu
May 20, 2015 at 9:38 am
Good work man

i have a question. i have
successfully dropped my excess
weight after bulk and working
hard to get thae abs out. But still
16/42
8/13/2016
i have some belly fat. am unable

to loose that last bit of fat.
MY DIET:
(I aim for 130gms of protein and
i weigh 66kgs)
30 EGG WHITES
35gms OF OATS
SKIMMED MILK
35gms OF BROWN RICE
500gms CUCUMBER
3~4 CARROTS
2 GLASSES OF SWEET LEMMON
JUICE
TRAINING:
1hr~1.20hrz of gym
CARDIO :
40minutes~1hr of walk and jog
I tried hiit, circuit training, jumbo
sets,etc, but still unable to loose
love handles and that last bit of
belly fat
Reply
Arjun Tandon
May 23, 2015 at 5:59
am
That last bit of fat is

tough to get to get rid
off. Its just that youll
need to lose more
weight before your abs
can show up. Train hard
and create a calorie
deficit. Thats the only
way to go. Youll need to
burn more calories
compared to what you
consume. Apart from
that, try adding green
17/42
8/13/2016
tea as it helps reduce

fat.
Reply
amey
May 21, 2015 at 11:27 am
Thanks a lot dude, I have been

goggling a lot finally landed up
with your article. It was worth an
article. I will start the diet from
tomorrow itself.
Reply
Raghav Bhatia
May 27, 2015 at 7:01 am
Nice article.indian diet plan helps

alot
Reply
Sunil
May 28, 2015 at 2:35 am
Vegetables to eat need to be

boiled or baked?
Reply
Arjun Tandon
May 28, 2015 at 2:59
am
You can have it either

ways, though boiled
vegetables will contain
slightly lesser calories.
Reply
Sunil
May 28, 2015
at 4:28 am
Can i follow the

same diet you
have mentioned
? Please
consider the
following
measures and
18/42
8/13/2016
give your
suggestions.
My Height is
182 cms
Weight is 80 Kg
SMM is 32.3 Kg
Body fat mass
is 22.1 Kg
FFM is 57.5 Kg
TBW is 42 Kg
Protein is 11.4
Kg
BMI is 24
Kg/m2
PBF is 27.8%
WHR is 0.87
BMR is 1612
Kcal
Reply
Rahul Sharma
June 5, 2015 at 6:42 am
Nice post and also the perfect

diet chart is totally depend on
your abs workout or on your
trainee who is providing the
workout & at up to at what level
he is giving the task
Reply
shiraj
June 10, 2015 at 5:32 am
u totally forget about the

sleeping pattern
Reply
Arjun Tandon
June 11, 2015 at 2:14
am
Sleep is definitely an
important factor on the
road to fitness. Weve
covered this particular
19/42
8/13/2016
aspect separately in
another one of our
articles : The Sleep, Diet
and Exercise Ratio
Reply
Ashutosh
June 13, 2015 at 7:16 am
Thanks bro for this article .

below is my diet its been one
month but no sign of abs . is my
diet correct ??? like you even I
HV studied lots abt diet and
finally implemented it . I m pure
veg . I cannot even eat eggs .
1) oats upma . one cup
2) 4 to 5 Chapati ( lunch dinner)
3) vegetable made of tofu 200
gm and soya chunks 100 gm
(lunch dinner )
4 )one cup brown rice (lunch)
5 ) one scoop of onn optimoum
nutrition gold standard whey
protine after my workout with
water .
6 )2/brown bread with peanut
butter .
Is my diet correct or it needs
some changes please let me
know ..
Reply
Rajesh
July 6, 2015 at 7:58 am
can i eat or drink eggs in every

meal
is that healthy and necessary
amounts of carbhohydrates are
acquried or not
Reply
Arjun Tandon
20/42
8/13/2016
July 12, 2015 at 6:03
pm
Though eggs are an

excellent source of
protein, they barely
provide you with any
carbs. You should
consume other healthy
sources for carbs like
oats, vegetables and
fruits like broccoli etc.
Reply
dav
July 6, 2015 at 9:48 am
Hey really cool diet but is protein

shake compulsory
Reply
Arjun Tandon
July 12, 2015 at 6:05
pm
You could do without

the protein shake as
well. Its just been added
to help you fulfill your
protein requirement and
to give you a fast
digesting protein source
after your workout. If
you can get the required
protein from other
sources, then good
enough.
Reply
chandraveer
July 15, 2015 at 4:33 am
Hey my height is 183 and 77kg

and age is 16 so what should i
do to make 6packs
Reply
tryant harden
21/42
8/13/2016
July 19, 2015 at 2:04 pm
Hey arjun i like the diet (y) im 6

feet tall and i weigh about 72kg
now my ideal weight is about
83kg so i want to increase
weight can i increase my weight
and in the same time get six
pack abs in the process by
following the diet u mentioned
above? should i add any meal
with it? please reply if you know
thanks :D!
Reply
Arjun Tandon
August 2, 2015 at 7:47
pm
You should try and build

more muscle mass,
whichll automatically
increase your weight.
The aim is to gain
muscle and not fat. And
yes, you can workout
your abs and make
them visible if you have
a lower body fat
percentage, which Im
assuming you do. You
can try following the
mentioned diet for a
while and then makes
changes to it, if needed.
Reply
naveen jatain
July 23, 2015 at 8:08 am
Hiiii,nice 1,I am a sportsmen and

I want to ask if I follow this diet
plan can it help me to reduce my
weight during my tournaments
and how much time it take to
22/42
8/13/2016
reduce weight or any other diet

plan for it
Reply
Arjun Tandon
August 2, 2015 at 7:48
pm
Reducing weight would

totally depend on your
bodys calorie
requirement vs. your
calorie consumption.
Reply
Aayush
August 13, 2015 at 8:47 am
Hi, I am a vegetarian, can you

please modify the above diet
plan for a veg diet
Reply
Arjun Tandon
August 23, 2015 at
10:11 pm
You could consider

adding high protein
vegetarian foods like
soy, kidney beans,
lentils, low fat yogurt,
peas etc. to your diet.
Reply
Azhar Andani
August 14, 2015 at 12:39 pm
dude the things you have

mention up in all 6 meals we
should eat all or any 1 of them
Reply
Arjun Tandon
August 26, 2015 at
10:10 am
Its important that you

23/42
8/13/2016
consume an adequate
amount of protein in
every meal you take.
Eating one protein rich
meal during the day and
ignoring the rest would
not help.
Reply
Azhar Andani
August 14, 2015 at 1:03 pm
1 more thing.
my weight is 68.5 kgs and hieght
is 5.4inch should i follow this
diet plan ?
Reply
Arjun Tandon
August 26, 2015 at
10:16 am
You should be
consuming around 140
grams of protein
everyday. You can
adjust your diet
accordingly.
Reply
Victor
August 18, 2015 at 10:52 am
Can you please post an article on

abs exercises
Reply
Arjun Tandon
August 26, 2015 at
10:09 am
Heres an article on ab
exercises:
http://www.muscleyourway.com/workouts/easyexercises-workout-athome/
Reply
24/42
8/13/2016
Seenu
August 26, 2015 at 8:46 am
Hello ,
I have used whey protein shake
for bulk muscle one year back
and i got hair fall as side
effect.Hence I scared to have it
again . Heard that whey protein
shake is there for six pack
especially . So please suggest
me can i use it again or not and
please say best brand and
product name if i can use it .
Reply
Arjun Tandon
August 26, 2015 at
10:05 am
It could have happened

as there are a lot of
counterfeit/ fake
supplements available
in the market.
Consuming these fake
supplements can
negatively affect your
health and cause hair
fall. Its utmost
important that you buy
supplements from a
genuine and trusted
source.
Whey protein shake is a
very efficient source of
protein, specially post
workout. ON Gold
Standard, Cellucor
Whey, MuscleTech
Platinum these are
some of the best and
most reliable brands for
25/42
8/13/2016
whey protein.
Reply
Seenu
August 27,
2015 at 8:54 am
Hello Arjun ,
Thanks of revert
.
Mentioned
products for six
packs or Bulk
Muscles , I am
looking for six
packs . Please
share if you
links of these
products for
more info like
price and
quantity.
Reply
Karan Singh
August 30, 2015 at 8:00 am
Please suggest pre and post

workout meal plan..
Reply
Arjun Tandon
August 30, 2015 at
10:01 am
Here are some pre

workout foods that you
can have before hitting
the gym.
As regards a post
workout meal, you can
have a protein shake
and peanut butter with
brown bread or banana
for carbs. Follow that up
26/42
8/13/2016
with a good protein rich

meal. Chicken breast
and eggs are a good
option.
Reply
Gomzi
August 30, 2015 at 7:25 pm
I hve four abs an extremely

difficult to get lower abs.,Pls
give diet which burn lower fat..
Reply
Arjun Tandon
August 30, 2015 at
9:16 pm
Losing that last bit of fat

can be extremely hard.
Youll need to reduce
your calorie
consumption even
further, while keeping
your protein intake high.
At the same time,
increasing cardio activity
will further help you
burn that fat.
Lower your calorie
consumption, do more
cardio = Burn that fat.
Reply
Girish
September 21, 2015 at 6:54 am
Hey, you have mentioned tuna

as protein source, but may i
know if I can have canned tuna?
if yes, which one (light meat or
white?
During lunch i eat 5 chappatis
and dinner 2 chappatis or white
rice? Should i reduce this intake?
27/42
8/13/2016
I am 23 yrs old and weigh 67

kgs, ht: 58
Thank You
Reply
Arjun Tandon
September 22, 2015 at
4:19 am
Tuna is usually available

in a canned form only,
so yes, you can have
that. Try avoiding rice at
night. Also, brown rice is
a healthier option that
white rice.
Reply
Vikas Srisai
October 29, 2015 at 5:09 am
In place of protein shake what

we can take
Reply
Arjun Tandon
November 25, 2015 at
8:51 am
You can have eggs or

chicken.
Reply
Alfa Jor
November 11, 2015 at 6:54 am
Youve picked two images of

guys and dont say who they are.
Neither are Indian. The first is
Bulgarian and his name is Lazar
Angelov. Do you think he has
ever tasted Indian food?
Reply
Arjun Tandon
November 25, 2015 at
9:02 am
28/42
8/13/2016
The second one is

Hrithik Roshan, a
Bollywood superstar.
The articles theme is
dedicated to Indian diet,
the pictures of these
models/actors are just
intended to act as a
motivation for the
readers.
Reply
Hari
December 1, 2015 at 1:11 pm
Hello,
My workout plan is as below:
Gym: 3 days a week covering
chest, shoulders, arms & back
(Friday, Sat & Sun)
At home: 5 days a week abs &
stretching for 15 minutes every
morning (Sun, Tuesday,
Wednsday, Friday, Sat)
Is this diect plan still applicable
for me & should i make any
changes to my diet plan based
on gym & non- gym days
Reply
Arjun Tandon
December 7, 2015 at
8:20 am
You could also plan it

the following way:
Fri, Sat, Sun: Chest &
Triceps, Back & Biceps,
Shoulders
Mon: Rest
Tue: Abs
Wed: Legs (Squats,
lunges, calves)
Thu: Abs
29/42
8/13/2016
Sat: Abs
You could use this diet
plan and modify it
accordingly. Youll need
to consume the required
amount of protein, both
on gym and non gym
days.
Reply
Pavan
Hi Arjun, I am south Indian

normal 26 Years guy,my height
is 175Cms and weight is 87kgs ,
i am vegetarian ,i want to reduce
my belly fat and thighs fat and i
need to reduce my weight to
65kgs ,what are the most
effective food i have to eat to
reduce weight and and what
exercise i have to do daily at
home. first of all i want to
reduce my sides and reduce
stomach,HOW MANY MONTHS
WILL IT TAKE LET ME SEE MINE
LEAN..?
Reply
Arjun Tandon
December 7, 2015 at
8:24 am
When you reduce your

weight, your body fat
reduces from all over
your body, and not a
particular area like
stomach. Since youre
looking to reduce more
than 20kgs, it must say
it will take some time
and the time itll take
30/42
8/13/2016
depends totally on your

diet, exercise and
motivation level. Cut
down on carbs and fats
and avoid them in
dinner. Make sure youre
exercising regularly and
lifting weights and doing
cardio both. Have leafy
vegetables and fruits
and drinks lots and lots
of water. Your protein
intake should be high, so
that youre able to put
on lean muscle. Id
suggest you join a gym
and train under the
guidance of an
experienced fitness
expert.
Reply
Pavan
December 8,
2015 at 1:10 pm
thank you for

revert, yes right,
time will take
for reduce
20kgs
more,now im
started home
workouts doing
skipping early
mrng and
followed doing
pushups,crunches.
abdominal
exercises and
later eat 2 egg
whites,almonds
5 nos.,skimmed
31/42
8/13/2016
milk, and wheat

bread as in
morning
session.afternoon
for lunch white
rice with curries
regular,dinner
any tiffins like
upma r chapati,
for my office
timings my
lunch is 2.pm
after and 8 pm
check out so
that maintain
proper time
exact.
Can u suggest
me the
exercises to
lose 20kgs and
high protein
foods what i
have to eat.
Reply
Arjun
Tandon
December
14, 2015
at 8:09
am
Increase
your
intake
of eggs.
Have
atleast
5 egg
whites
after
32/42
8/13/2016
working
out. You
could
do
these
abs
exercises
at
home.
Well be
adding
a post
on high
protein
vegetarian
foods
soon,
keep a
check!
Reply
narayan
sir my body weight 65kg and

body fat 22% how i can drop my
body fat 1hour daily hard
workout my rutin without rest
my diet10 egg white 2 roti 1cup
ric 2 cup veg some fruits and
30gm protin shake
Reply
Arjun Tandon
December 7, 2015 at
8:28 am
The only way is to burn

more calories and/or
consume lesser calories.
Add HIIT to your routine,
its more effective than
cardio and burns more
fat. Have leafy
33/42
8/13/2016
vegetables and fruits.

Cut down on carbs and
fats, but do take good
fats for Omega-3. Give
yourself some rest
during the week as well,
dont keep working out
every single day. Your
muscles need time to
recover. Though on that
rest day, you could go
for a run in the park or
cycle.
Reply
Shreyansh
December 7, 2015 at 11:32 am
What do you mean by half

tandoori chicken?Do you mean
half kg?
Reply
Arjun Tandon
December 14, 2015 at
8:05 am
Its referring to half

plate tandoori chicken,
ie. 4 pieces.
Reply
Utsab Sen
January 5, 2016 at 10:14 am
Please help me to reduce my

only tummy fat!!! :'(
Reply
Paras kumar
January 7, 2016 at 8:21 pm
Can peanut butter and curd

made from toned milk be taken
while making abs ? Is basa fish
good for health ?
Reply
34/42
8/13/2016
sujay
is there any replacement for a

protein shake? like natural
source
Reply
Arjun Tandon
March 25, 2016 at
11:00 am
You can have chicken

breast, egg whites etc.
Reply
saurabh
i have 4 packs clearly show

and 6 packs at 60 %level
i am 185 cm, weight 65
doing abs simples exercise daily
from 1.5 yrs
my diet morning. 30gm
chnna,soyabin,mungfali and 6
chapati and 1 cup curd
noon 5 chapati, 2 banana
night. 14 soya badi, i dont eat
anymore at night or after 7 p.m
help me to get 6 abs at 100%
level
Reply
Pavan
March 25, 2016 at 1:37
pm
Hi Arjun Tandon, can u

suggest me high protein
Vegetable foods for
weight loss.
Reply
uday
February 1, 2016 at 4:30 pm
35/42
8/13/2016
Hi
I recently lost 20 kgs in 5
months and now my weight is
69.my height is 176 cms.
Buteven after loosing such a
huge weight, my tummy fat is
not reduced. Along with it,
ecause of my crash diet,
sometimes had obly apple in
dinner nd veg juice in breakfast,
lost my hair as well. Does it diet
helps in reducing my belly fat?
Also, if I inxrease my workouts,
willcause morestress on my
body and leads to further hair
fall? Recently i started taking
protein shake after workouts
along with regular breakfast in
small.quantity. Taking 2.
Chapathis or a bowl of rice along
with l and included
sprouts&oats as my evening
snacks. I am taking 3 pulkas as
my dinner. Can u pls sugest if
this diet is okay to get flat
stomach? ( w/o losing the hair:)).
Also pls do suggest the workout
plan for getting flat stomach.
Thank you!
Reply
George Iak
February 18, 2016 at 5:08 pm
So dude i really like your diet but

for some reasons i dont know if
it is really working. I ahve started
working out for about 2 weeks
and i have seen any decent
results so i m gonna start your
diet hoping that it will help.Do
you have any advices for the
workout and for how long i
36/42
8/13/2016
should repeat your diet in order

to see result (i mean 2-3 weeks
is enough for results?)
Reply
Arjun Tandon
March 25, 2016 at
10:59 am
You can adjust the diet

accordingly. Like if
youre not achieving
your weight loss goals,
you can cut down on
calories and reduce the
diet a little.
Reply
Kalyan
March 4, 2016 at 10:28 am
Hi Arjun, After having gym

morning times Can we take
Boiled white eggs or directly
need to take white (except
yellow) by putting hole
Reply
Arjun Tandon
March 25, 2016 at
10:58 am
Have boiled egg whites.

Reply
Pavan
March 25, 2016 at 1:40 pm
Hi Arjun Tandon, Suggest me for

High Protein Vegetable food
items for weight loss.
Reply
Hari
April 13, 2016 at 9:26 pm
HI Arjun.Can I have roti in the

night time
Reply
37/42
8/13/2016
Arjun Tandon
May 4, 2016 at 9:35
pm
Try to cut down on it if

youre looking to reduce
your body fat. Though if
you want to, make sure
you have your last carbs
atleast 2-3 hours before
sleeping.
Reply
Jayant Arora
April 23, 2016 at 6:37 am
Indeed it is awesome article.

Thanks for guiding the entire
community of health conscious
people.
Reply
dane
April 28, 2016 at 6:11 am
nice diet plan..thanks.. I will

use it..
Reply
Jaspreet singh
May 2, 2016 at 7:24 pm
I have approximate 25% of body

fat right now.with this diet plan
after how much time I will b on
5% body fat.can u give any ideal
time so that I can measure my
performance.i am asking only
idea.
Reply
Nihar Turumella
May 9, 2016 at 8:19 pm
sir, can you please mention the

weight of the quantities to be
consumed?
Reply
38/42
8/13/2016
Rahul
May 26, 2016 at 5:53 pm
Hi, I have flat stomach but no

abs. Is this normal? I thought
once the fat was gone abs wud
be there.
Reply
Arjun Tandon
June 1, 2016 at 7:56
am
For the ab muscles to be

visible, the prerequisite
is to have a minimal
amount of body fat.
That being said, abs are
a muscle and just like
any other muscle, they
need to be developed
and grown. You need to
build your ab muscles
for them to show up
properly.
Reply
Vinod kumar Sharma
May 31, 2016 at 4:58 pm
Sir can u pls provide us a veg

diet plan ()without eggs() ..so as
a vegetarian I will also be able
to get those six pack.
Reply
Yogesh Choudhary
June 2, 2016 at 7:50 am
#1 How many days in a weak do

I have workout for abs?
#2 I should do abs workout after
every 1day or 2days?
Reply
Arjun Tandon
June 14, 2016 at 8:56
am
39/42
8/13/2016
You can split your days

in upper abs, lower abs
and sides.
Reply
atharva more
June 15, 2016 at 4:53 pm
What all things to be done in

gym to develope abs????
Reply
Arjun Tandon
June 23, 2016 at 6:20
am
You need to workout to

develop your ab
muscles. Here are a few
ab exercises.
Reply
Jasmin
June 22, 2016 at 11:26 pm
Very informative & useful !!

Thanks for sharing
Reply
Abhishek Pal
June 23, 2016 at 4:44 pm
Bro what if the person cannot

have eggs Are there any good
substitutes for that ? I know
eggs provide a lot of protein So
an equivalent substitute for it!
What do u recommend ?
Reply
Arjun Tandon
June 28, 2016 at 11:33
am
You could have beans

(21gm of
protein/100gm) or tofu.
Reply
40/42
8/13/2016
Shamik
June 25, 2016 at 7:23 am
The diet charts are absolutely

pro.. I have been googling about
it for long time, this article got
everything proper. Much thanks.
Reply
Milan Sharma
June 27, 2016 at 5:45 pm
Good article bro.. It would be

good for me, if you provide
workout routine for abs because
I do exercise at home and also
add vegetarian diet chart.
Reply
Joshith
July 7, 2016 at 9:37 am
I weigh just 60kgs and Im 59

wat can i do to have a prefect
body cause with this diet I dont
think Ill gain any weight!!
Reply
Nav
July 22, 2016 at 9:08 am
It is great i hope it will work and

help me
Reply
WE LOVE TO HEAR FROM OUR

READERS. :)
41/42
8/13/2016
Enteryourcommenthere...
Muscle Your Way 2015. All Rights

Reserved.
42/42

Indian Diet For Six Pack Abs - A Complete Diet Plan

Загружено:

Сведения о документе

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Indian Diet For Six Pack Abs - A Complete Diet Plan

Загружено:

Авторское право:

Доступные форматы

8/13/2016

DIET & NUTRITION

Indian Diet for

Why Protein is so Important in Building

How to Get Rid of Flabby Arms For

BY AKASH KUMAR JULY 24, 2014

Subscribe to our mailing list

GET THE LATEST FITNESS TIPS

Abs are made in the

MOST POPULAR POSTS

I have read 100s of articles on

The 3 Different Body Types:

on six pack diet, but theres

Ectomorph, Mesomorph &

barely anything that guides

Indians on the type of diet they

Lose Weight Faster Just Follow

should be taking while theyre

working out their abs. Being an

diet that I should take to get six

pack abs. Though I came across a

lot of articles, but all of them

Lose Weight Faster Just Follow These 3

28 Days Beach Body Challenge Get a Lean

Looking for an Effective Pre-Workout? Have

all,however, I have spent over 4

years of my life studying how

various types of diets and

4 Week Shoulder Workout Routine for

4 Effective Abs Exercises to Build Six Pack at

exercises affect our body.It can

never be stressed enough as to

Top sources of high

2. Lean skinless chicken and

about 25-35 grams of fiber per

Foods that are high in fiber and

Indian diet for six pack

Golden Rules for

Rule #1: Eat 5-6 small meals per

Hot Supplement Deals!

I mean the healthy kind of fat i.e.,

Six Pack Abs

YOU MAY ALSO LIKE...

October 8, 2014 at 8:06 pm

I am following the Same diet

October 10, 2014 at

November 4, 2014 at 7:54 pm

Nice artical dude.. Suggest

April 6, 2015 at 9:55 am

Awesome! Finally an Indian diet

April 7, 2015 at 4:35 pm

Nice 1 bro.. But dont u think

April 22, 2015 at 8:55

Hi Karan! I think you

April 25, 2015 at 6:19 am

Please poat a vegetarian indian

May 8, 2015 at 9:12 am

Well be posting one

April 29, 2015 at 8:03 am

I m work hard & take balanced

May 8, 2015 at 9:00 am

Some points to help you:

so make sure thats