six pack diet plan
Achieve a positive energy balance by consuming more calories than you're expending. Start by consuming 16x your bodyweight (in lbs) in calories and adjust as needed. Get at least 0.8-1g/pound of bodyweight in protein. Make sure that at least 30% of your calories (0.4-0.7g/pound of bodyweight) are coming from dietary fat. Eat enough carbs to maximize your performance in the gym (basically whatever calories are left over once you've calculated protein and fat intake.
The Mass Effect diet is a meal plan designed for tone, muscle building and weight gain. There are four meals per day (+ post-workout snack) with a number of options for each. Which option you use in each meal plan is up to you. You can vary your options from day to day (or week to week) to create a totally customised meal plan for yourself.: