Abs Are Made In The Kitchen, Not In The Gym

July 2, 2012 0 Comments

By Gavin Gillibrand

What this means is that your nutrition needs to be on the money. You cannot out train a bad diet. It’s as simple as that.

This post is applicable for both men and women so ladies, do not be put off by the post title. I appreciate that many of you do not want a six pack, but what I am going to share with you today is relevant to you whatever your goals are in the gym.

If you want to lose weight/body fat, tone up, build muscle, get a ripped six pack, get a smaller bum, lose fat of your stomach, legs and hips, get fitter, stronger and healthier or even if you are training for a specific event, then please read on and take as much from this post as possible.

So what type of diet should you follow if you are looking to maximise you results in the gym?

I am going write out a daily diet plan aimed at maximum fat loss. A diet that will produce fat loss from the WHOLE body including the abdominal region. As we are on this point I want to make it 100% clear that it doesn’t matter how much ab work you perform, this will not give you a six pack or a flat stomach.I see so many people everyday in the gym working their abs like crazy. You cannot spot reduce. Your body will lose body fat when and where it wants to. By working hard on compound movements you will significantly raise your metabolic rate and your body will lose fat as a whole. Some areas may take longer to reduce but you have NO choice over where and when this will happen.

The best exercise for keeping your abs lean? SQUATS. FACT.

Anyway, back to this diet.


Option 1 – 3 eggs poached/boiled or scrambled.

Option 2 – Piece of lean meat, chicken, turkey or fish

Option 3 – protein shake. Fish oil should be added to either option and you could also add a portion of your favourite nuts and berries too. Almonds and blueberries work well for me 🙂

Mid morning snack

Piece of fruit, nuts or a protein shake. An apple and a few macadamias would work well here.


Chicken/turkey/tuna salad or any variation that you prefer.

Mid afternoon snack

Repeat mid morning snack. If you had fruit and nuts have a protein shake, or vice versa.


Any lean meat or fish with salad/veg. Table spoon of fish oil

Drink 2-3 litres of water per day to stay well hydrated.

I have kept the diet as simple as possible and easily attainable even if you have a very busy day at work. It just needs a little planning and commitment.This diet is high in protein, low in carbohydrates with no simple sugars apart from a little in the fruit and a good amount of healthy fats. Energy levels will be high and consistent with no lows throughout the day and this will keep you well fuelled for your efforts in the gym.

Far too many people work hard in the gym, sometimes 4-5 times per week yet fail to have a great diet and subscribe to the theory that they can burn of the extra calories. You can’t. It doesn’t work. Try to spend a little of your time planning your diet for the day. If you need to go and buy the food then go and buy it. Don’t be at the mercy of what is available at work come lunchtime.

Spend more time on your diet than you do in the gym and see your results sky rocket!


Gavin Gillibrand BSc. Fat loss and Body Transformation Expert in the City of London, UK

Please visit our website http://ultimatecityfitness.com for more great articles like this and to learn more about health, fitness, fat loss and results that sky-rocket

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