Indian Diet for Six Pack Abs - A Complete Diet Plan

8/13/2016

IndianDietfor Six Pack Abs - ACompleteDietPlan

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I have read 100’s of articles on the web and they’re full of advice on six pack diet, but there’s

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barely anything that guides Indians on the type of diet they should be taking while they’re working out their abs. Being an avid fitness freak, I used to spend hours Googling about the Indian diet that I should take to get six pack abs. Though I came across a lot of articles, but all of them talked about food items which were not easily available nearby.

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never be stressed enough as to how crucial proper eating is. I myself understood this fact very late in my quest for six pack abs. Without a proper diet plan, you are just wasting your time at the gym. In this article, I will share with you some simple and general guidelines that I have followed for myself. And yes, I do have a six pack. Your six pack Indian diet plan should be rich in two things: proteins and fibers. Let me talk about protein first. A protein rich diet helps to repair, build, and preserve your muscles. More the muscles you’ll have, the higher will be your metabolism, which’ll consequently lead to more calories getting burnt. In addition, there are a plenty of other reasons for taking a protein rich diet, but we won’t get into that scientific mumbo-jumbo here.


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Top sources of high quality lean protein 1. White egg omelets or hard boiled eggs.

2. Lean skinless chicken and turkey (white meat). 3. Wild Salmon. 4. Tuna. 5. Skim milk. 6. Cottage cheese (fat free). 7. Beans, nuts and legumes. 8. Soy (Tofu). 9. Whey protein drink.

Importance of Fiber Fiber (soluble) absorbs water and makes you feel fuller for a much longer time. For example, plain oatmeal is high in soluble fiber and absorbs water to keep you satisfied for hours. However, eating food that is high in sugar and low on fiber causes you to get hungry very quickly. It is recommended that you consume http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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about 25-35 grams of fiber per day.

Foods that are high in fiber and are packed with vitamins and minerals:

1. Broccoli. 2. Spinach. 3. Yellow and red peppers. 4. Cauliflower. 5. Sweet potatoes. 6. Brown rice. 7. Plain Oatmeal (my day starts with it). 8. Tomatoes. 9. Berries (extremely high in antioxidants and speed up your recovery). 10. Bananas. Now let’s put all of this together and make an Indian six pack diet chart for you:

Indian abs diet for six pack http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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Meal # 1 (Breakfast)

4 hard-boiled egg whites. 1 Egg white omelet in olive oil. 2 slices of brown bread. 1 serving (30 gms) of plain oatmeal with skim milk (I prefer add 10 Almonds and 20 grams Walnuts and few raisins for taste). Meal # 2 (Snack)

1 serving of broccoli. 3 hard-boiled eggs whites. Meal # 3 (Lunch)

Half tandoori chicken. 1 roti. 1 cup of mixed vegetables (Specially cucumber). 1 apple. Meal # 4 (Post workout meal)

1 Banana with whey protein shake. Meal #5 (Dinner)

2 large cups of vegetables and fruits (Including cucumber, watermelon and papaya). ½ cup spinach. 5-6 berries such as strawberries. http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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Golden Rules for getting six pack abs:

Rule #1 Eat 5-6 small meals per day and create a calorie deficit.

In India, people are accustomed to having 3 big meals a day, with the last one tending to be the heaviest. No wonder most of the guys have a big fat tummy and look over-age. Ideally, you should try to eat a small meal every 3 hours. Don’t wait until you start craving for food. In that case, you will end up eating more. By having 5-6 meals per day, not only will you feel less hungry, but it will also help boost your metabolism. Take around 400 calories per meal (depending on your BMR and activity level) and say bye-bye to 3 large meals and say yes to 5-6 small meals!


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Hot Supplement Deals! Rule#2: Consume high quality protein every day.

Your body has to burn the extra calories to break your protein into smaller amino acids. It will keep you satisfied for a longer time as compared to carbohydrates. In addition, protein is needed to build and maintain lean muscle. Rule#3: Consume enough (2530 gms) soluble fiber a day.

Your carbohydrates should come from foods rich in fiber such as vegetables, fruits and high fiber unrefined grains. High fiber food will also control your blood sugar level and allow you to burn more body fat. Rule#4: Avoid refined sugars and refined grains.

This is one of the biggest reasons why people are so overweight. They consume sugar heavy drinks (soda drinks) and have high calorie foods such as biscuits. Rule#5: Consume an adequate amount of good and healthy fat. http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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I mean the healthy kind of fat i.e., the one derived from walnuts, peanut butter, olive oil and eggs. You should eliminate bad fats from your diet such as butter and high fat cheese. Rule#6: Keep yourself hydrated all day.

Don’t wait until you’re thirsty. If you’re thirsty, it means you’re already dehydrated. Keep yourself hydrated especially while working out. Try to drink 34 liters of water per day. Our bodies are made up of almost 50-65% water and a slight decrease in our body water level can impact our performance.

Akash Kumar


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103 RESPONSES  Comments 103  Pingbacks 0 ramchandar 

October 8, 2014 at 8:06 pm

I am following the Same diet plan 90%. Can you guide me with the exercises for packs ab Reply Arjun Tandon 

October 10, 2014 at

7:23 am

Hi, We’ll be posting an article on abs exercises and routine very soon.

Reply jordan 

November 4, 2014 at 7:54 pm

Nice artical dude.. Suggest exercise asap Reply Karan



April 6, 2015 at 9:55 am

Awesome! Finally an Indian diet for pack. Reply Karan L 

April 7, 2015 at 4:35 pm

Nice 1 bro.. But don’t u think we’ll be having too much of egg whites? My Prime question is- What can i substitute for the tandoori coz I’m a vegetarian.. http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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Reply Arjun Tandon 

April 22, 2015 at 8:55

am

Hi Karan! I think you should be fine with all those egg whites. If you’re a vegetarian, including soy, green peas or beans in your diet can help you accomplish your protein requirements. Reply nihaarika 

April 25, 2015 at 6:19 am

Please poat a vegetarian indian diet plan Reply Arjun Tandon 

May 8, 2015 at 9:12 am

We’ll be posting one soon. Reply sudhirgurjar 

April 29, 2015 at 8:03 am

I m work hard & take balanced diet but no abs, can u help me. Reply Arjun Tandon 

May 8, 2015 at 9:00 am

Some points to help you: – Make sure you’re taking a protein rich diet and keeping your calorie consumption under check. Diet is the most important factor here, http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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so make sure that’s upto the mark. – Create a proper exercise routine and be sure to stick to it. Workout hard when at the gym and avoid taking too much rest between sets. – Try adding HIIT to your workout schedule. Helps burn more fat! Stay motivated, stay determined. Nothing can keep you away from your goals! Reply Rakesh  April 30, 2015 at 5:20 am

Hey! Nice Article and quite informative as well Could you please help you out, if someone is a veggie and what about the substitutes of fish/chicken/eggs? Also as requested, waiting the exercise as well. One more think, is there any alternative of milk, as bit allergic towards it Reply Arjun Tandon 

May 8, 2015 at 8:55 am

Soy, beans, cottage cheese and tofu are some of the high protein sources for vegetarians. In case you’re allergic http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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towards milk, you could consider having coconut milk, almond milk or soy mil, if that suits you. PS: We’ll be posting an ab routine soon. You can subscribe to our updates via email so that you get notified of the latest content. Reply Yash



May 3, 2015 at 12:50 pm

hey, I am a 72-73 kgs so would this plan be alright? Reply Arjun Tandon 

May 4, 2015 at 1:12

pm

Hi, weight alone is not the sole criteria, your height also matters. BMI, or Body Mass Index can help you ascertain whether your weight is optimum or not. Reply veer



May 8, 2015 at 6:12 am

M having fat tummy….if i take proper diet n g to gym,then how many months i need to get 6 pack abs?? Reply Arjun Tandon 

May 8, 2015 at 8:38 am

Hi, for your abs to show, your body fat percentage needs to be considerably low. It’s http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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difficult to say how many months will it take to gain six pack as it all depends on your diet, exercise routine, current weight and your determination. You should first set out a target reduction in weight, say 8-10 kgs in 3 months and then work really hard towards it. Once you’ve met that target, move on to the next one. If you’re determined and motivated enough to do it, then nothing can stop you from doing it. The only barrier is you yourself. Reply hammy



May 8, 2015 at 6:38 am

my diet is daily morning protein wid 4-5 brown bread slices dn half day i eat rice juice nd evening tym 2-3 eggs nd after night exercise 2-3 eggs nd protin shake is it ok for my abs or not?? Reply Arjun Tandon 

May 8, 2015 at 8:50 am

Your protein requirement and ideal calorie consumption depends on your body weight and your activity level. Ideally, if you’re working out regularly, http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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you should be consuming about 1.5-2 gm of protein/kg of body weight. You should also calculate the number of calories you need to consume and then gradually cut down on those calories, thereby creating a calorie surplus. Refer to the following links for more information: Protein Requirement | Calorie Deficit Reply rostee  May 12, 2015 at 4:45 pm

very informative and helpful article, especially for those who dont own a kitchen or do not have time to cook. Reply Jwala Mahesh Reddy 

May 16, 2015 at 9:54 am

thank u for ur good diet plan i need some more plans in heavy weight training to maintain for pack at the same time i need to increase my muscle size Reply raghu



May 20, 2015 at 9:38 am

Good work man… i have a question. i have successfully dropped my excess weight after bulk and working hard to get thae abs out. But still http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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i have some belly fat. am unable to loose that last bit of fat. MY DIET: (I aim for 130gms of protein and i weigh 66kgs) 30 EGG WHITES 35gms OF OATS SKIMMED MILK 35gms OF BROWN RICE 500gms CUCUMBER 3~4 CARROTS 2 GLASSES OF SWEET LEMMON JUICE TRAINING: 1hr~1.20hrz of gym CARDIO : 40minutes~1hr of walk and jog I tried hiit, circuit training, jumbo sets,etc, but still unable to loose love handles and that last bit of belly fat Reply Arjun Tandon 

May 23, 2015 at 5:59

am

That last bit of fat is tough to get to get rid off. It’s just that you’ll need to lose more weight before your abs can show up. Train hard and create a calorie deficit. That’s the only way to go. You’ll need to burn more calories compared to what you consume. Apart from that, try adding green http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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tea as it helps reduce fat. Reply amey 

May 21, 2015 at 11:27 am

Thanks a lot dude, I have been goggling a lot finally landed up with your article. It was worth an article. I will start the diet from tomorrow itself. Reply Raghav Bhatia 

May 27, 2015 at 7:01 am

Nice article.indian diet plan helps alot Reply Sunil



May 28, 2015 at 2:35 am

Vegetables to eat need to be boiled or baked? Reply Arjun Tandon 

May 28, 2015 at 2:59

am

You can have it either ways, though boiled vegetables will contain slightly lesser calories. Reply Sunil 

May 28, 2015

at 4:28 am

Can i follow the same diet you have mentioned ? Please consider the following measures and http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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give your suggestions. My Height is 182 cms Weight is 80 Kg SMM is 32.3 Kg Body fat mass is 22.1 Kg FFM is 57.5 Kg TBW is 42 Kg Protein is 11.4 Kg BMI is 24 Kg/m2 PBF is 27.8% WHR is 0.87 BMR is 1612 Kcal Reply Rahul Sharma 

June 5, 2015 at 6:42 am

Nice post… and also the perfect diet chart is totally depend on your abs workout or on your trainee who is providing the workout & at up to at what level he is giving the task Reply shiraj



June 10, 2015 at 5:32 am

u totally forget about the sleeping pattern Reply Arjun Tandon 

June 11, 2015 at 2:14

am

Sleep is definitely an important factor on the road to fitness. We’ve covered this particular http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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aspect separately in another one of our articles : The Sleep, Diet and Exercise Ratio Reply Ashutosh 

June 13, 2015 at 7:16 am

Thanks bro for this article . below is my diet its been one month but no sign of abs . is my diet correct ??? like you even I HV studied lots abt diet and finally implemented it . I m pure veg . I cannot even eat eggs . 1) oats upma . one cup 2) 4 to 5 Chapati ( lunch dinner) 3) vegetable made of tofu 200 gm and soya chunks 100 gm (lunch dinner ) 4 )one cup brown rice (lunch) 5 ) one scoop of onn optimoum nutrition gold standard whey protine after my workout with water . 6 )2/brown bread with peanut butter . Is my diet correct or it needs some changes …please let me know ….. Reply Rajesh



July 6, 2015 at 7:58 am

can i eat or drink eggs in every meal is that healthy and necessary amounts of carbhohydrates are acquried or not Reply Arjun Tandon http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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

July 12, 2015 at 6:03

pm

Though eggs are an excellent source of protein, they barely provide you with any carbs. You should consume other healthy sources for carbs like oats, vegetables and fruits like broccoli etc. Reply dav



July 6, 2015 at 9:48 am

Hey really cool diet but is protein shake compulsory Reply Arjun Tandon July 12, 2015 at 6:05 pm 

You could do without the protein shake as well. It’s just been added to help you fulfill your protein requirement and to give you a fast digesting protein source after your workout. If you can get the required protein from other sources, then good enough. Reply chandraveer 

July 15, 2015 at 4:33 am

Hey my height is 183 and 77kg and age is 16 so what should i do to make 6packs Reply tryant harden http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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

July 19, 2015 at 2:04 pm

Hey arjun i like the diet (y) i’m 6 feet tall and i weigh about 72kg now my ideal weight is about 83kg so i want to increase weight can i increase my weight and in the same time get six pack abs in the process by following the diet u mentioned above? should i add any meal with it? please reply if you know thanks :D! Reply Arjun Tandon 

August 2, 2015 at 7:47

pm

You should try and build more muscle mass, which’ll automatically increase your weight. The aim is to gain muscle and not fat. And yes, you can workout your abs and make them visible if you have a lower body fat percentage, which I’m assuming you do. You can try following the mentioned diet for a while and then makes changes to it, if needed. Reply naveen jatain 

July 23, 2015 at 8:08 am

Hiiii,nice 1,I am a sportsmen and I want to ask if I follow this diet plan can it help me to reduce my weight during my tournaments and how much time it take to http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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reduce weight or any other diet plan for it Reply Arjun Tandon 

August 2, 2015 at 7:48

pm

Reducing weight would totally depend on your body’s calorie requirement vs. your calorie consumption. Reply Aayush 

August 13, 2015 at 8:47 am

Hi, I am a vegetarian, can you please modify the above diet plan for a veg diet… Reply Arjun Tandon 

August 23, 2015 at

10:11 pm

You could consider adding high protein vegetarian foods like soy, kidney beans, lentils, low fat yogurt, peas etc. to your diet. Reply Azhar Andani 

August 14, 2015 at 12:39 pm

dude the things you have mention up in all 6 meals we should eat all or any 1 of them Reply Arjun Tandon 

August 26, 2015 at

10:10 am

It’s important that you http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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consume an adequate amount of protein in every meal you take. Eating one protein rich meal during the day and ignoring the rest would not help. Reply Azhar Andani 

August 14, 2015 at 1:03 pm

1 more thing. my weight is 68.5 kgs and hieght is 5.4inch should i follow this diet plan ? Reply Arjun Tandon 

August 26, 2015 at

10:16 am

You should be consuming around 140 grams of protein everyday. You can adjust your diet accordingly. Reply Victor 

August 18, 2015 at 10:52 am

Can you please post an article on abs exercises Reply Arjun Tandon 

August 26, 2015 at

10:09 am

Here’s an article on ab exercises: http://www.muscleyourway.com/workouts/easyexercises-workout-athome/ Reply http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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Seenu 

August 26, 2015 at 8:46 am

Hello , I have used whey protein shake for bulk muscle one year back and i got hair fall as side effect.Hence I scared to have it again . Heard that whey protein shake is there for six pack especially . So please suggest me can i use it again or not and please say best brand and product name if i can use it . Reply Arjun Tandon 

August 26, 2015 at

10:05 am

It could have happened as there are a lot of counterfeit/ fake supplements available in the market. Consuming these fake supplements can negatively affect your health and cause hair fall. It’s utmost important that you buy supplements from a genuine and trusted source. Whey protein shake is a very efficient source of protein, specially post workout. ON Gold Standard, Cellucor Whey, MuscleTech Platinum – these are some of the best and most reliable brands for http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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whey protein. Reply Seenu 

August 27,

2015 at 8:54 am

Hello Arjun , Thanks of revert . Mentioned products for six packs or Bulk Muscles , I am looking for six packs . Please share if you links of these products for more info like price and quantity. Reply Karan Singh 

August 30, 2015 at 8:00 am

Please suggest pre and post workout meal plan….. Reply Arjun Tandon  August 30, 2015 at 10:01 am

Here are somepre workout foods that you can have before hitting the gym. As regards a post workout meal, you can have a protein shake and peanut butter with brown bread or banana for carbs. Follow that up http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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with a good protein rich meal. Chicken breast and eggs are a good option. Reply Gomzi 

August 30, 2015 at 7:25 pm

I hve four abs an extremely difficult to get lower abs.,Pls give diet which burn lower fat.. Reply Arjun Tandon 

August 30, 2015 at

9:16 pm

Losing that last bit of fat can be extremely hard. You’ll need to reduce your calorie consumption even further, while keeping your protein intake high. At the same time, increasing cardio activity will further help you burn that fat. Lower your calorie consumption, do more cardio = Burn that fat. Reply Girish 

September 21, 2015 at 6:54 am

Hey, you have mentioned tuna as protein source, but may i know if I can have canned tuna? if yes, which one (light meat or white? During lunch i eat 5 chappatis and dinner 2 chappatis or white rice? Should i reduce this intake? http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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I am 23 yrs old and weigh 67 kgs, ht: 5’8 Thank You Reply Arjun Tandon 

September 22, 2015 at

4:19 am

Tuna is usually available in a canned form only, so yes, you can have that. Try avoiding rice at night. Also, brown rice is a healthier option that white rice. Reply Vikas Srisai 

October 29, 2015 at 5:09 am

In place of protein shake what we can take Reply Arjun Tandon 

November 25, 2015 at

8:51 am

You can have eggs or chicken. Reply Alfa Jor 

November 11, 2015 at 6:54 am

You’ve picked two images of guys and don’t say who they are. Neither are Indian. The first is Bulgarian and his name is Lazar Angelov. Do you think he has ever tasted Indian food? Reply Arjun Tandon  November 25, 2015 at 9:02 am http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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The second one is Hrithik Roshan, a Bollywood superstar. The article’s theme is dedicated to Indian diet, the pictures of these models/actors are just intended to act as a motivation for the readers. Reply Hari 

December 1, 2015 at 1:11 pm

Hello, My workout plan is as below: Gym: 3 days a week covering chest, shoulders, arms & back (Friday, Sat & Sun) At home: 5 days a week abs & stretching for 15 minutes every morning (Sun, Tuesday, Wednsday, Friday, Sat) Is this diect plan still applicable for me & should i make any changes to my diet plan based on gym & non- gym days Reply Arjun Tandon 

December 7, 2015 at

8:20 am

You could also plan it the following way: Fri, Sat, Sun: Chest & Triceps, Back & Biceps, Shoulders Mon: Rest Tue: Abs Wed: Legs (Squats, lunges, calves) Thu: Abs http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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Sat: Abs You could use this diet plan and modify it accordingly. You’ll need to consume the required amount of protein, both on gym and non gym days. Reply Pavan 


Hi Arjun, I am south Indian normal 26 Years guy,my height is 175Cms and weight is 87kgs , i am vegetarian ,i want to reduce my belly fat and thighs fat and i need to reduce my weight to 65kgs ,what are the most effective food i have to eat to reduce weight and and what exercise i have to do daily at home. first of all i want to reduce my sides and reduce stomach,HOW MANY MONTHS WILL IT TAKE LET ME SEE MINE LEAN…..? Reply Arjun Tandon 

December 7, 2015 at

8:24 am

When you reduce your weight, your body fat reduces from all over your body, and not a particular area like stomach. Since you’re looking to reduce more than 20kgs, it must say it will take some time and the time it’ll take http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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depends totally on your diet, exercise and motivation level. Cut down on carbs and fats and avoid them in dinner. Make sure you’re exercising regularly and lifting weights and doing cardio both. Have leafy vegetables and fruits and drinks lots and lots of water. Your protein intake should be high, so that you’re able to put on lean muscle. I’d suggest you join a gym and train under the guidance of an experienced fitness expert. Reply Pavan 

December 8,

2015 at 1:10 pm

thank you for revert, yes right, time will take for reduce 20kgs more,now i’m started home workouts doing skipping early mrng and followed doing pushups,crunches. abdominal exercises and later eat 2 egg whites,almonds 5 nos.,skimmed http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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milk, and wheat bread as in morning session.afternoon for lunch white rice with curries regular,dinner any tiffins like upma r chapati, for my office timings my lunch is 2.pm after and 8 pm check out so that maintain proper time exact. Can u suggest me the exercises to lose 20kgs and high protein foods what i have to eat. Reply Arjun Tandon 

December 14, 2015 at 8:09 am

Increase your intake of eggs. Have atleast 5 egg whites after http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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working out. You could do these abs exercises at home. We’ll be adding a post on high protein vegetarian foods soon, keep a check! Reply narayan 


sir my body weight 65kg and body fat 22% how i can drop my body fat 1hour daily hard workout my rutin without rest my diet10 egg white 2 roti 1cup ric 2 cup veg some fruits and 30gm protin shake Reply Arjun Tandon 

December 7, 2015 at

8:28 am

The only way is to burn more calories and/or consume lesser calories. Add HIIT to your routine, it’s more effective than cardio and burns more fat. Have leafy http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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vegetables and fruits. Cut down on carbs and fats, but do take good fats for Omega-3. Give yourself some rest during the week as well, don’t keep working out every single day. Your muscles need time to recover. Though on that rest day, you could go for a run in the park or cycle. Reply Shreyansh 

December 7, 2015 at 11:32 am

What do you mean by half tandoori chicken?Do you mean half kg? Reply Arjun Tandon 

December 14, 2015 at

8:05 am

It’s referring to half plate tandoori chicken, ie. 4 pieces. Reply Utsab Sen 

January 5, 2016 at 10:14 am

Please help me to reduce my only tummy fat…!!! :'( Reply Paras kumar 

January 7, 2016 at 8:21 pm

Can peanut butter and curd made from toned milk be taken while making abs ? Is basa fish good for health ? Reply http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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sujay 


is there any replacement for a protein shake? like natural source Reply Arjun Tandon March 25, 2016 at 11:00 am 

You can have chicken breast, egg whites etc. Reply saurabh 


i have 4 packs clearly show and 6 packs at 60 %level i am 185 cm, weight 65 doing abs simples exercise daily from 1.5 yrs my diet morning. 30gm chnna,soyabin,mungfali and 6 chapati and 1 cup curd noon …… 5 chapati, 2 banana night…. 14 soya badi, i dont eat anymore at night or after 7 p.m help me to get 6 abs at 100% level… Reply Pavan 

March 25, 2016 at 1:37

pm

Hi Arjun Tandon, can u suggest me high protein Vegetable foods for weight loss. Reply uday 

February 1, 2016 at 4:30 pm


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Hi I recently lost 20 kgs in 5 months and now my weight is 69.my height is 176 cms. Buteven after loosing such a huge weight, my tummy fat is not reduced. Along with it, ecause of my crash diet, sometimes had obly apple in dinner nd veg juice in breakfast, lost my hair as well. Does it diet helps in reducing my belly fat? Also, if I inxrease my workouts, willcause morestress on my body and leads to further hair fall? Recently i started taking protein shake after workouts along with regular breakfast in small.quantity. Taking 2. Chapathis or a bowl of rice along with l and included sprouts&oats as my evening snacks. I am taking 3 pulkas as my dinner. Can u pls sugest if this diet is okay to get flat stomach? ( w/o losing the hair:)). Also pls do suggest the workout plan for getting flat stomach. Thank you! Reply George Iak 

February 18, 2016 at 5:08 pm

So dude i really like your diet but for some reasons i dont know if it is really working. I ahve started working out for about 2 weeks and i have seen any decent results so i m gonna start your diet hoping that it will help.Do you have any advices for the workout and for how long i http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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should repeat your diet in order to see result (i mean 2-3 weeks is enough for results?) Reply Arjun Tandon 

March 25, 2016 at

10:59 am

You can adjust the diet accordingly. Like if you’re not achieving your weight loss goals, you can cut down on calories and reduce the diet a little. Reply Kalyan 

March 4, 2016 at 10:28 am

Hi Arjun, After having gym morning times – Can we take Boiled white eggs or directly need to take white (except yellow) by putting hole Reply Arjun Tandon 

March 25, 2016 at

10:58 am

Have boiled egg whites. Reply Pavan 

March 25, 2016 at 1:40 pm

Hi Arjun Tandon, Suggest me for High Protein Vegetable food items for weight loss. Reply Hari



April 13, 2016 at 9:26 pm

HI Arjun.Can I have roti in the night time Reply http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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Arjun Tandon 

May 4, 2016 at 9:35

pm

Try to cut down on it if you’re looking to reduce your body fat. Though if you want to, make sure you have your last carbs atleast 2-3 hours before sleeping. Reply Jayant Arora 

April 23, 2016 at 6:37 am

Indeed it is awesome article. Thanks for guiding the entire community of health conscious people. Reply dane



April 28, 2016 at 6:11 am

nice diet plan…..thanks.. I will use it.. Reply Jaspreet singh 

May 2, 2016 at 7:24 pm

I have approximate 25% of body fat right now.with this diet plan after how much time I will b on 5% body fat.can u give any ideal time so that I can measure my performance.i am asking only idea. Reply Nihar Turumella 

May 9, 2016 at 8:19 pm

sir, can you please mention the weight of the quantities to be consumed? Reply http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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Rahul

May 26, 2016 at 5:53 pm



Hi, I have flat stomach but no abs. Is this normal? I thought once the fat was gone abs wud be there. Reply Arjun Tandon 

June 1, 2016 at 7:56

am

For the ab muscles to be visible, the prerequisite is to have a minimal amount of body fat. That being said, abs are a muscle and just like any other muscle, they need to be developed and grown. You need to build your ab muscles for them to show up properly. Reply Vinod kumar Sharma 

May 31, 2016 at 4:58 pm

Sir can u pls provide us a veg diet plan ()without eggs() ..so as a vegetarian …I will also be able to get those six pack. Reply Yogesh Choudhary 

June 2, 2016 at 7:50 am

#1 How many days in a weak do I have workout for abs? #2 I should do abs workout after every 1day or 2days? Reply Arjun Tandon  June 14, 2016 at 8:56 am http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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You can split your days in upper abs, lower abs and sides. Reply atharva more 

June 15, 2016 at 4:53 pm

What all things to be done in gym to develope abs???? Reply Arjun Tandon 

June 23, 2016 at 6:20

am

You need to workout to develop your ab muscles. Here are a few ab exercises. Reply Jasmin 

June 22, 2016 at 11:26 pm

Very informative & useful !! Thanks for sharing Reply Abhishek Pal 

June 23, 2016 at 4:44 pm

Bro what if the person cannot have eggs… Are there any good substitutes for that ? I know eggs provide a lot of protein… So an equivalent substitute for it! What do u recommend ? Reply Arjun Tandon 

June 28, 2016 at 11:33

am

You could have beans (21gm of protein/100gm) or tofu. Reply http://www.muscleyourway.com/diet-nutrition/indian-diet-six-pack-abs/

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Shamik 

June 25, 2016 at 7:23 am

The diet charts are absolutely pro.. I have been googling about it for long time, this article got everything proper. Much thanks. Reply Milan Sharma 

June 27, 2016 at 5:45 pm

Good article bro.. It would be good for me, if you provide workout routine for abs because I do exercise at home and also add vegetarian diet chart. Reply Joshith



July 7, 2016 at 9:37 am

I weigh just 60kgs and I’m 5’9 wat can i do to have a prefect body cause with this diet I don’t think I’ll gain any weight!! Reply Nav

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July 22, 2016 at 9:08 am

It is great i hope it will work and help me Reply

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Indian Diet for Six Pack Abs - A Complete Diet Plan

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