Printable Version                 Articles Home   

With correct nutrition accounting for as much as 80% of the 'Six Pack' equation, we outline 25 key components.

1) Stay Anabolic

Keep your nutrient level at enough of a surplus to take your body above its muscle-maintenance margin. Your body needs a constant steady stream of nutrients to recover from workouts and build new protein structures otherwise, if you go too long between meals, you can drop into a nutrient deficit and thus drive yourself into a catabolic state, at which point you'll shrink rather than grow. So try to consume as much as you can high quality calories from carbohydrates, protein and fats to support muscular hypertrophy. But please don’t overdo it as you going to gain a lot of fat. Just try to eat at least 500 calories above your maintenance level, that’s all.

2) Think Balanced Nutrition

Meals should include not only protein, carbohydrates and fats, but also essential vitamins and minerals. This balance can best be ensured by selecting, over the course of the day, from the following food groups: dark green or orange vegetables; citrus fruits, berries, tomatoes, raw cabbage, salad greens; meat, poultry, fish, eggs, legumes; bread, cereals; and potatoes, other vegetables and fruits.

3) Choose Food First

Do not substitute a supplement for a meal. Instead add a supplement at some point during the day if you feel you have not received your nutritional requirements from meals. As a members of Sixpacknow.com we will design a complete Personalized Nutritional Plan for you.

4) Choose Supplements Second

Supplements do exactly what they are intended to: supplement nutritional intake, not replace it. Supplements can be of great value if you're too busy to eat enough to maintain anabolism. Select your supplements for any number of purposes-from supplying a broad range of nutrients to fulfilling specific protein, carb or calorie needs.

5) Prioritise Protein

Nothing is more important in a diet than proteins, which are broken down into the body's building blocks, called amino acids. Unfortunately, the body has limited ability to store proteins, so they must be ingested consistently throughout the day.

6) Emphasize Protein Sources of High Biological Value

A ''complete'' protein, or one that contains all of the essential amino acids is high in biological value. Although only eight amino acids are considered ''essential'' (the body can get them only from the foods we eat) as building blocks, the 15 or so others that are ''nonessential'' (which the body manufactures from the essential aminos) also play important roles in numerous biological processes in the body. The best sources of protein are.....