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Top 10 Foods That Preserve Muscle Mass & Six Pack Abs

Top 10 Foods That Preserve Muscle Mass & Six Pack Abs

Guys, if you are ever going to get that washboard of a stomach you’re looking for, you’ve got to have the right diet for six pack abs. We know that our first rule for getting that definition is to increase our muscle mass through the right kinds of exercises along with a great abs nutrition plan. But what foods should you add to that diet to get the best results?

The answer is surprisingly simple. You need protein rich foods. Now, don’t go crazy and devise some insane abs nutrition package that includes nothing but raw red meat! You are not a wild animal—despite what your girlfriend tells you— and you need some veggies and grains in there somewhere. So consider the following foods to incorporate in your diet for six pack abs, but do it in a reasonable, healthy way.

5 Foods for Protein Power

Add any or all of the following foods to your abs nutrition plan for rock hard results:

  1. Legumes: Legumes are rich in fiber and contain an impressive amount of protein compared to other plant foods. You’ll also get a package of carbs that slowly release in the body over time, giving you sustained energy.
  2. Salmon: Salmon contains those Omega 3s that are essential for muscle mass, not to mention the great protein. Baked or grilled is the best way to prepare this fabulous fish.
  3. Mollusks: If you love seafood, then you’re really going to enjoy this protein rich addition to your diet. Clams, mussels, and oysters are all excellent choices, and they even give you a nice dose of iron and B vitamins.
  4. Nuts: Although nuts are high in fat, it is the good kind of fat that is excellent for abs nutrition. And, of course, there is the protein.
  5. Fortified Eggs: No diet for six pack abs is complete without the humble egg. Add a couple, hard boiled, to your breakfast menu or slice them to put on a protein rich salad.

5 Foods for Fiber and Energy

Protein is crucial for your abs nutrition, but you need more. Make sure you are balancing your protein with:

  1. Whole grains: Aside from giving you vital dietary fiber, whole grains endow you with sustainable energy to power you through your workouts. 100 percent whole grains only, though!
  2. Cruciferous vegetables: These include cauliflower, broccoli, cabbage, and the like. They give you important nutrients without a lot of calories and can help melt the fat off of those newly defined ab muscles.
  3. Allium Vegetables: Onions, garlic, and chives may be bad for your breath, but they have loads of flavonoids that are excellent for cardiovascular health, something vital for your endurance.
  4. Flaxseeds: A wonderful plant source for Omega 3s, flaxseeds can boost your diet for six pack abs and their antioxidants help keep you healthy.
  5. Olive Oil: This oil has properties that reduce inflammation in the body which means your recovery period will be much more productive. Use it to cook with or dress your salads with it.


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  1. Benito
    May 24, 2012
    1:29 pm

    Thanks Peter, very useful… I wanted to ask you something, can legumes be eaten with a protein food in the same meal?

  2. Oli Mercer
    May 24, 2012
    3:27 pm

    Fantastic! I never knew about mollusks and had always wondered about Salmon. I’ve incorporated Almonds, Peanut Butter, Bananas, Blueberries, low fat Cottage Cheese, cayenne pepper, cinnamon, raspberrys, whole grain products and most importantly Water into my diet after reading this website.
    I’ve also eliminated Bagels, White Bread, Sweets, Chocolate, Crisps, Donuts and Snack bars without all natural ingredients from my diet too!
    I’ve got so much more energy than I used to and it makes my relationships, health and overall happiness far better. Thanks Peter, in just 9 weeks this whole website is really changing my life.
    So, my question. What else is there that I can add to my diet to continue towards my six pack abs? And are crumpets okay, or is it cheat day food?

  3. uhweka
    June 5, 2012
    4:48 pm

    Is doing pull up very good for the development of the biscept

  4. Louis
    June 20, 2012
    1:43 pm

    Where can I buy the sixpack diet in South – Africa?

  5. peter
    June 20, 2012
    8:18 pm

    It is only for sale online at

  6. Lee
    June 22, 2012
    8:10 am

    I live in Johannesburg. How long wil it take for the sixpack diest to be delivered?

  7. peter
    June 22, 2012
    9:37 am

    The6PackDiet is delivered instantly as an e-book via the private members webste after your purchase.

  8. Jason
    June 22, 2012
    8:36 pm

    Any kind of shellfish, mullusks, oysters – if it’s fish bait – do NOT eat it! They contain high levels of mercury and are very bad for your liver. There are also certain kinds of fish that you should never eat due to the mercury content. You should never grill, fry or bake anything. It changes the chemical makeup of the food and can cause liver damage. Broil or boil fishes and meats. And should we say that you should NEVER buy pre-packaged meats from the store. You should basically count meat completely out of your diet unless you are getting it from a source you know is completely organic. The same goes with chicken. Commercially bought they are full of growth hormones and antibiotics. You should never buy fish pre-packaged or from a fish farm. Too much mercury with that many fish that close together in the water. To be healthy? Basically do not eat anything pre-packaged. If you don’t have a fresh vegetable or meat market? Oh well! You are out of luck. If you like mayo – make it fresh yourself. You can think that you are eating healthy foods by avoiding what this guy is saying but you can get yourself in a whole lot of trouble. It is best to check your diet with a nutritionist that is well versed in preservatives and antibiotics used in foods. Bad stuff out there! Stay healthy!

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