They say that abs are made in the kitchen, not the gym – and they’re right. You can have massive, ripped abs, but you’re never going to see them if they’re underneath fat. Now you could go on some intense diet where you have to weigh your meals and count your calories, and you’ll likely lose some weight and you’re abs will show through, but is that something you can stick to long term? I know I can’t.
I can’t bring myself to spend that much time analyzing every meal, so I found a few simple meals that I enjoy but still keep me lean. The best part is I eat as much of each as I want. No weighing, no worrying.
I’m not trying to sell you on some get fit quick scheme. There isn’t one. The only way to get and keep a six pack is by adding better habits to your routine. My routine is that I make some healthy meals that last all week each Sunday. It makes it so much easier to open the fridge and have something I actually want to eat waiting for me.
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Here are three of the meals I’ve added to my routine that I can tell made a difference, and I actually enjoy. I’ll talk about it in the description, but I make two of these meals in large quantities to last all week, and the other I make as needed.
Banana and blueberry smoothies are my usual breakfast. They only have 3 ingredients (whole milk organic yogurt, frozen blueberries, bananas), so they’re really easy to make, and easy to keep the ingredients around. The recipe I have makes enough for two 30 oz smoothies, so you can make one in the morning, and throw half in the freezer for later.
Now I know some of you are going to read that I use whole milk yogurt and assume that using low-fat yogurt would be even better – it isn’t. There has been a lot of confusion about what eating fat does for your body, and many people believe that eating less fat is better. Eating fat increases your metabolism, makes you happier – yes, really – and keeps you feeling full longer, so you don’t end up snacking throughout the day.
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If you’re still not convinced, know that I eat 2-4 Tablespoons (1-2 oz) of grass-fed butter in my coffee every day. Since doing so, I’ve actually lowered my body fat %; I have better concentration, and I’ve lowered my bad cholesterol.
This recipe makes almost 64 oz of smoothie. I like to make this amount, because I put half back in to the yogurt container and put it in the freezer to eat later in the day. Recipe can be halved. It's important to use Whole Milk (Full Fat) yogurt, so it keeps you full longer.
These can be eaten by themselves or added to other dishes. I prefer to eat them by themselves or with the vegetables I’m going to be talking about below on this post.
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First, why grass-fed beef? Can I use grain-fed beef instead? You can, but you’ll miss out on many of the health benefits. Grass-fed beef has more healthy omega-3 fatty acids, healthier fats, and more antioxidant vitamins like vitamin E.
Grass-fed beef can be more expensive than it’s grain-fed counterpart, but you’re investing in your long-term health. Don’t believe it pays off? My grandfather who only started eating healthier in his 40’s is now in his 80’s, and he can still snowboard better than I do, and I’ve been snowboarding for almost 20 years. I don’t know about you, but if eating healthier will allow me to snowboard down some fresh powder in my 80’s, I’m in.
What’s great about this recipe is that they stay good for about a week, so you can either make them fresh when you like, or if you’re like me and don’t want to cook every day, make a lot and eat them throughout the week.
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Great meal prep recipe with only 2 ingredients. The steak can be combined into a lot of different dishes, and used one of the cheapest cuts of meat, so you can make it often
I’m not a huge vegetable fan, but I knew I needed to get more into my diet. These are good enough that I can eat them daily and actually look forward to it.
If you’re only going to be eating these for a meal, like I often do, you’re going to need to eat a lot of them. I also have a weakness for eating these with a small side of
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, ranch yogurt dressing. You don’t need a lot, but there’s something really delicious about dipping either the carrot or sweet potato in it. Trust me.The path to ripped abs isn’t the same as the one that leads to a big chest or arms—it has much more to do with the kitchen than it does the gym. Zeroing in on your diet is non-negotiable.
Nutrition adviser. “It is just too hard to burn sufficient calories through exercise, and it’s way too easy to eat extra calories.” In other words, the ab exercises you do and the effort you put into them won’t mean much if you go through dinner buffets like Pete Davidson goes through celebrity girlfriends.
But reining in your eating isn’t as daunting as you might expect. You can put yourself on the road to visible abs inside of 90 days by following these simple steps. Find information like this and a whole lot more in the new
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Okay, you know you need to cut calories to lose fat, but how exactly do you do that? You could just make an effort to eat less, but that’s leaving a lot to chance. How do you know exactly how many calories you’re taking in if you don’t record them? Also, not all calories are created equal. You can achieve a calorie deficit by eating nothing but bread and water, but do you really think you’d look better at the end of 90 days with that strategy?
Roussell recommends breaking your calories down into macronutrients—protein, carbs, and fat—and counting them every day. This isn’t as brutal as it sounds, but it does require you to read food labels and invest in a food scale (you can get one for a few bucks at virtually any grocery store).
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Getting the right amount of each macro gives your body the nutrition it needs to hold onto muscle and fuel your workouts without leaving any extra to be stored as fat. No, there isn’t an exact macro formula that will give you abs in 90 days, but the one below from Roussell is a great start.
1. Multiply your bodyweight (in pounds) by 13. This determines the number of calories you’ll eat on your diet. For example, a 190-pound man should start consuming 2, 470 calories daily.
2. Eat one gram of protein per pound of your bodyweight. So, a 190-pound guy will eat 190 grams protein. “Protein is the most important macronutrient while you’re getting lean, ” says Roussell, “because an optimal protein intake will help your body hold onto lean muscle mass while also helping you feel fuller and more satisfied after your meals.”
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Now find out how many calories your protein allowance counts for by multiplying the number by four. (Since a gram of protein contains four calories, 190 grams protein has 760 calories.)
3. Subtract the protein calories you just calculated from your calorie total. That leaves 1, 710 calories for the 190-pounder (2, 470 – 760 = 1, 710).
4. Now you need to figure out how many grams of carbs and fat you’ll eat. Divide the calories that are left in half. In our example, 1, 710 divided by two equals 855. A gram of carbs has four calories, just like protein, so dividing 855 by four leaves the 190-pound fella with 213 grams carbs to eat. A gram of fat has nine calories, meaning that he’s allowed 95 grams fat.
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Still with us? We’ve determined that a 190-pound man will need to eat 190 grams protein, 213 grams carbs, and 95 grams fat to start his diet. Again, this is not an exact science, but it doesn’t need to be. You’re welcome to round your numbers to the nearest whole if that makes it easier for you to remember or count them. You also may find that you’re still eating a little too much to lose weight, even if you’re hitting your macro targets perfectly.
Roussell says to give it two weeks. If you’re not losing weight by then, reduce the carb and fat totals a little bit and keep tracking your weight. With a few weeks of trial and error, you’ll find the macros that work. You can read more about this strategy in
The number of calories you eat is the greatest determiner of where your weight is going,
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