Nutrition Guide

6x6 Nutrition 101

Getting a six-pack is as much about caloric deficit and body fat percentage as it is about muscle definition. To see a six-pack, men need to be below 12-15% body fat, and women below 18-22%.

My Healthy Plate guideline
Core Nutrition Principles
  1. Animal fats increase your calorie intake (9 kcal/g), more than double carbs and protein. Reduce or minimise to not more than 2x per week.
  2. Eat more plant based proteins, e.g. dark green leafy vegetables, beans, nuts, and seeds.
  3. Follow the national guideline of a healthy plate (shown above).
  4. Have regular meals. Do not skip, especially when you are training.
  5. Drink at least 8 cups of water or 1.5L per day. Drink more when you are training.
  6. You can try intermittent fasting. Finish your dinner by 8 pm and no food until the next day around 10 am to 12 noon for your first meal. Let your body rest from food for about 12 to 14 hours.
  7. ⁠Protein Minimums: While the list mentions plant proteins, the team needs high protein (roughly 1.6g to 2.2g per kg of body weight) to preserve muscle mass while the fat drops.
  8. Last but not least, sleep. Make sure you have 7 to 10 hours of rest every night. If you do not, your cortisol can encourage the body to store visceral fat (belly fat).