voedingsschema voor een sixpack mannen en vrouwen

Free nutrition plan for a six-pack men and women

How to get a six pack

Achieving a six-pack, or highly visible abs, requires a combination of regular exercise, a healthy diet and consistency. Here are some steps you can follow to get a six-pack:

  1. Cardiovascular exercise: Start with regular cardiovascular exercise, such as running, cycling or swimming, to reduce your overall body fat percentage. This will help reveal your abs.

  2. Strength training: In addition to cardiovascular exercises, it is important to strengthen your abdominal muscles through targeted exercises. Focus on exercises such as crunches, sit-ups, leg raises and planks to work your abs.

  3. Core training: In addition to the traditional abdominal exercises, it is important to also train your entire core area. This includes your back, hips and pelvis. Exercises such as Russian twists, mountain climbers and plank variations help strengthen your entire core.

  4. Diet: In addition to exercise, nutrition is an important part of developing a six-pack. Provide a healthy and balanced diet with sufficient proteins, healthy fats and complex carbohydrates. Avoid excess sugar and processed foods, as these can contribute to a higher fat percentage.

  5. Calorie balance: To get a six-pack, you need to create a calorie balance where you burn more calories than you consume. This helps in reducing body fat percentage and making your abs visible.

  6. Consistency: Developing a six-pack takes time and consistency. Make sure you exercise regularly, follow your diet and be patient. It may take several months to see results, so be persistent and don't give up.

It is also important to note that everyone has a different genetic potential for developing a six-pack. Some people can get visible abs faster than others.

Nutrition plan for a six pack men and women

Here is an example of a nutrition plan for both men and women who want to work on getting a six-pack. It is important to note that individual calorie needs may vary based on factors such as age, gender, weight, height and activity level.


  • Men: 2 hard-boiled eggs, 1 whole-wheat toast, 1 cup oatmeal boiled in water, 1 handful of berries.
  • Women: 1 hard-boiled egg, 1 whole wheat toast, ½ cup oatmeal boiled in water, ½ handful of berries.


  • Men: 1 small apple, 10 almonds.
  • Women: 1 small apple, 5 almonds.


  • Men: Grilled chicken fillet (150 grams), 1 cup quinoa, 1 cup steamed vegetables (e.g. broccoli, green beans), 1 tablespoon olive oil.
  • Women: Grilled chicken fillet (100 grams), ½ cup quinoa, ½ cup steamed vegetables (e.g. broccoli, green beans), ½ tablespoon olive oil.


  • Men: Low-fat Greek yogurt (150 grams), 1 tablespoon of honey, 1 handful of chopped nuts (e.g. almonds, walnuts).
  • Women: Low-fat Greek yogurt (100 grams), ½ tablespoon of honey, ½ handful of chopped nuts (e.g. almonds, walnuts).

Evening meal:

  • Men: Salmon fillet (150 grams), 1 cup quinoa, 1 cup steamed vegetables (e.g. asparagus, carrots), 1 tablespoon olive oil.
  • Women: Salmon fillet (100 grams), ½ cup quinoa, ½ cup steamed vegetables (e.g. asparagus, carrots), ½ tablespoon olive oil.

Snack before bedtime:

  • Men: 1 slice of low-fat cheese, 5 whole wheat crackers.
  • Women: ½ slice of low-fat cheese, 3 whole wheat crackers.

This is just an example and portion sizes can be adjusted based on individual needs. It is also important to drink enough water throughout the day and consider any food allergies or intolerances when creating a nutrition plan.

Personal nutrition plan for a six-pack

We can also help you with a personal nutrition plan that suits your body and situation.

Buy nutritional supplements for a six-pack

Dietary supplements can complement a healthy diet and exercise, but they are not a substitute for a balanced diet. Here are some nutritional supplements that can help you achieve your six-pack goals:

  1. Protein Powder : Protein is essential for muscle repair and growth. Protein powders can be useful for increasing your protein intake, especially after strength training.

  2. Creatine : Creatine is a supplement that can improve muscle strength and performance. It can help increase muscle mass and improve exercise intensity. Consult a doctor before using creatine, especially if you have health problems.

  3. Omega-3 fatty acids : Omega-3 fatty acids, such as fish oil, have anti-inflammatory properties and can contribute to healthy fat distribution. They can help reduce inflammation, promote fat burning and improve overall health.

  4. Caffeine: Caffeine can increase energy levels, increase fat oxidation and improve exercise performance. It can help stimulate fat burning and increase exercise intensity. Be careful with caffeine intake and consider your individual tolerance level. We have the Pre workout and Diet Support that contain caffeine.

  5. BCAAs : Branched-Chain Amino Acids (BCAAs), such as leucine, isoleucine and valine, can aid in muscle recovery and maintenance. They can also help reduce muscle breakdown during intense workouts. BCAA supplements can be helpful when training in a calorie deficit.

It's important to remember that nutritional supplements are not miracle cures and that consistency in training and nutrition remain the most important factors in achieving your goals.