500 calorie diet | 6 pack abs

The Secret Is In The Surplus

Your body requires 3500 calories to gain 1 pound of weight. That means that you need to consume an extra 1000 calories 3x a week or an excess 500 calories each day.

Both approaches can work. If you only trained 4 days a week, you could stagger your calories. Lets say your maintenance calories were 4000 calories a day.

You could eat 5000 calories on your workout days and 4000 calories on your off days. You would still consume an extra 3000 calories which would lead to about 1 pound of weight gain a week. And that is where the growth happens!

If you weigh between 200-225 pounds and not gaining muscle mass, take a close look at the 5000 calorie bodybuilding diet below. You might discover that you’ve been grossly under-eating. A lot of food eh?!

Don’t expect to eat 5000 calories tomorrow. That’s like trying to do a 5-day bodybuilding program if you’ve never worked out before. 

Figure out how to start adding these calories gradually. You could focus on eating the entire breakfast for one week. Next week, focus on eating all of meal 1 and 2. The week after focus on consuming all the calories from meal 1,2 and 3. Scale it up gradually and don’t set yourself up for failure by trying to following a bodybuilding diet plan that might be too challenging at first.

Time to chow down! Here is your 500 calorie diet:

6:00 am Breakfast:
56 grams Protein powder
3 cups Milk, low fat (1%)

2 cups Cereal, cold
2 cups Blueberries
6 tbsp Almonds, slivered

77g P - 99g C - 18g F - Calories: 866

9:00 am Snack:
1/2 cup Cottage cheese, light/low fat
56 grams Protein powder
2 cups Grapes
3 tbsp Barley
1 1/5 oz Sunflower seeds

70g P - 90g C - 18g F - Calories: 802

12:00 pm Lunch:
4 1/2 oz Chicken breast
4 oz Cheese, low or non fat
4 cups Vegetable soup
4 Crackers
3 whole Pita
12 Peanuts

77g P - 99g C - 18g F - Calories: 866

3:00 pm Snack:
49 grams Protein powder
1 1/2 cups Yogurt, plain, low fat
1 1/2 tbsp Barley
3 tbsp Almonds, slivered
1 tsp Olive, Flax, Hemp or Salmon Oils
2 Tangerines

70g P - 99g C - 18g F - Calories: 802

6:00 pm Dinner:
11 oz Beef, lean cuts
4 cups Cauliflower
2 cups Rice
6 tbsp Almonds, slivered
1 1/3 cups Fruit juice

77g P - 99g C - 18g F - Calories: 866

9:00 pm Snack:
11 oz Turkey breast, skinless
2 cups Chickpeas
1 cup Mushrooms
1/4 cup Onions
1 head Lettuce, iceberg
3 cups Cherry tomatoes
6 tbsp Almonds, slivered

77g P - 99g C -18g F - Calories: 866

Total Daily Portions: Protein: 441g Carbohydrates: 567g Fat: 108g Calories: 500

6 Pack ABS - 6 pack abs fast

Everybody out there is curious and wants to know "how do I get a cut ripped six pack" ? Well the truth actually is, that everyone already has a good looking stomach, its just covered by that evil thing we know as FAT. The six pack comes from the Alba and the three inscriptions crossing the rectus abdominis. Basically all that is, is big meaning less words if you ask me. So now your wondering, how do I get rid of the fat to uncover those great six pack of abs you have hiding under that layer of fat?

The #1 most important thing is your diet! You simply must follow a good nutritional diet that fits your exercise level and your daily activity. You could simply do thousands and thousands of crunches everyday and not see a bit of difference if you are not eating the right number of foods to supply your body with what it needs to get rid of the fat. What you considerably need to be eating is nutritious foods such as, meat like chicken, beef, steak and tuna. Not only this but veggies and fruits as well besides the meat. Anything that does not encourage more body fat is good. You need to create a deficit of about 500 calories per day, and you will lose one pound per week. Now depending on your exercise level that could significantly increase. Eat less and exercise more is the goal you will want to set.

Now you are probably asking how do I begin this task, well you need to sit down and write out a plan. This helps a lot being organized and knowing exactly what to follow and how to begin . Sit down and write out a list of the things you currently like to eat that are bad for you, you will want to obviously cut those out of your diet (all junk food must go). Replace it all with nuts, seeds, vegetables and fruits as well as meat. Stay away from fried foods as well, those are the devils when it comes to fat loss.

6 pack abs fast, The next thing you will want to figure out is exactly how much you need to eat. This can be done very easily, there are many different websites online where you can put in your information for you body type and it will tell you exactly how much you need to eat.You can also get a calorie counter to help you know how many calories are in each food you want to eat or you have arranged for your diet. After you put in your information and figure out your calorie count for weight loss and getting a great six pack you will need to put it all together and hit the store ( unless of you already have all this stuff) .

One last thing to achieve a great looking six pack, that a lot of people tend to forget. You must track your progress. If you do not do this you will not know what is working and what is not. You need to know whether or not you need to eat more calories or eat less calories or if you stomach is staying the same. Trust me it makes all the difference and makes the progress go a lot faster once you track it. So that is pretty much it. It's not all that hard to achieve a great looking six pack, it just takes a little patience and the right diet. So tough it up for a bit and waive good bye to that junk food and say hello to a great looking stomach.

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