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%.
- 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.
- Eat more plant based proteins, e.g. dark green leafy vegetables, beans, nuts, and seeds.
- Follow the national guideline of a healthy plate (shown above).
- Have regular meals. Do not skip, especially when you are training.
- Drink at least 8 cups of water or 1.5L per day. Drink more when you are training.
- 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.
- 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.
- 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).
Your Weekday Eating Plan
Five balanced plant-forward menus rotate across eight weeks, with practical ingredients available in Singapore supermarkets.
Select a week and weekday to view the menu.
Berry-banana smoothie with oat milk, yogurt, chia, raspberries and banana
Roasted cashews and almonds with a kiwi
Red lentil and sweet potato stew with kale, onion and garlic, served with brown rice
Yogurt topped with sunflower and pumpkin seeds
Pan-seared garlic tofu with kai lan and sweet peas over pearl barley
Calories are estimates. Choose unsweetened plant-based yogurt where preferred, and adjust portions for your body size, training load and professional dietary advice.
Stay flexible without undoing the week's consistency.
Ingredient List Suggestions
Readily available plant-based and wholesome ingredients to support your daily meals and nutritional goals over the 6x6 challenge.
Lean, muscle-preserving protein sources
Essential healthy fats and micronutrients
Slow-digesting energy to fuel training
High-fiber, nutrient-dense volume
Antioxidant-rich natural energy
Quality fats for hormone & joint health
Low-sugar beverages and probiotics
Natural flavor boosters without added calories