If you want to know exactly what to eat to get six pack abs, this guide is the perfect place to start. In the video below, Jeff Cavaliere of Athlean-X breaks down a complete, sustainable six pack abs nutrition system. The core of his strategy? Mastering the art of meal prepping.
Why Meal Prepping is the Secret to Six Pack Abs
We’ve all heard the phrase “abs are made in the kitchen,” but the reality is that abs are made through consistency in the kitchen. If you are cooking every meal individually throughout the week, you are relying on willpower. Eventually, when you are tired or stressed, you will make bad nutritional decisions.
Jeff Cavaliere explains that by cooking all your meals for the week on a Sunday, you remove the decision-making process entirely. It becomes easy and convenient to stay on point with your diet because the healthy choice is already prepared and waiting in your fridge.
Key Takeaways from the Athlean-X Nutrition System
I’ve been meal prepping since 2010, and I can confirm this is one of the most important habits you can establish to get six pack abs. However, even as someone who has done this for decades, Jeff’s system offers several advanced strategies:
1. The Freezer Backup System
One of the biggest risks of meal prepping is running out of food before the week is over. Jeff utilizes a brilliant “freezer backup” system. By cooking slightly more than he needs for the week and freezing the excess, he builds an emergency stockpile. This ensures that if his fresh cooked meals ever run out, he never has to resort to fast food.
2. Flavor Variation Without the Calories
Eating the same chicken and rice every day leads to diet fatigue. Jeff avoids this by mixing up the flavors using different low-calorie sauces, salsas, and spices on top of his base meals. This simple trick keeps your palate satisfied and prevents you from abandoning your diet out of boredom.
3. The 90/10 Rule of Consistency
Getting a six pack doesn’t mean you can never eat a cheat meal again. By sticking to your prepped meals 90% of the time, you create enough of a caloric deficit and metabolic advantage that the occasional treat will not derail your progress.
Start Prepping This Week
If you are serious about getting six pack abs, I highly encourage you to start meal prepping this Sunday. Combine this nutrition strategy with a solid training routine—like Fraser Wilson’s Home Bodyweight Ab Workout or a simple intermittent fasting protocol—and you will see your core begin to transform.
Let us know in the comments how you plan to structure your meals this week!
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