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Six-Pack Protocol

16 weeks to visible abs

Current Phase
Fat Loss Phase — Weeks 0–8
Current kg
→
Target kg
Current in
→
Target in
💡 Progressive Overload: If the last 2 reps feel easy, increase weight next session. Rest 45–60 sec between sets to maintain fat-loss intensity.

Nutrition

Abs are made in the kitchen

~125g
Protein
~90g
Carbs
~1750
Calories
Golden Rules
🚫
No sugar drinks — water, buttermilk, black coffee only
💪
Whey protein post-workout, every single day
🧀
Paneer is your primary protein — 150g minimum at dinner
🌱
Dal / legumes at lunch every day — non-negotiable
💧
3 litres water daily minimum
🍽️
Eat in a 500 kcal deficit consistently
🛒 Weekly Grocery List
Remember
Abs are revealed by fat loss, not by crunches. Core training builds thickness — the calorie deficit reveals them.

Progress

Track your transformation

Weight
– kg
No entries yet
Waist
– in
No entries yet
Targets & Goal Engine
Log Today's Measurements
Weekly Tracker
Road Map
Weeks 0–8: Fat Loss Phase
Waist 41" → 36–37" · Weight 77 → 72 kg
Weeks 8–16: Definition Phase
Abs start outlining · Target 66–69 kg
Beyond Week 16: Sharpening
Visible abs at 12–14% body fat

Meals

Today's Plan

Checked Items Today
Target Intake—
0
Calories
0g
Protein
0g
Carbs
Calories0 / 1750
Protein0 / 125g