Fails videos

Diet Plan for 6 Pack Abs (STEP BY STEP!)

Published on Jun 18, 2015 4,130,465 views

Get 6 pack abs year round by following this diet plan

You’ve probably heard that 6 pack abs are obtained through a proper diet, that abs are made in the kitchen. You’d be right. That said, getting abs still remains rather elusive to many and certainly being able to maintain them year round is even harder. Not any more. In this video, I show you a 5 step plan for how to get a 6 pack that you can use to start getting your abs to show fast.

Despite the fact that many are aware of the importance of proper nutrition when it comes to getting abs, it is still a mighty struggle to get them. It usually comes down to the methods those people are using to try and get them in the first place. Crash diet plans and temporary deprivation based tactics are not going to cut it long term if you want to get and keep your abs.

Anything that forces you to feel as if you’re missing out or be deprived of what you really want is only going to be a temporary solution at best. As soon as you get tired of not having what you want, you’ll quickly give in and lose your ability to keep your hard earned abs.

That said, the 5 step formula for getting a 6 pack starts with cutting out the obvious crap foods from your diet. You should know pretty quickly what these are. It’s the cakes, sweets, alcohol, fatty salad dressings, etc that just scream problems the minute you eat them. You know what they are and that means you know they should be gone, so do it. There’s never been a better time than now to start making the changes that are going to dramatically help you in your pursuit of your abs.

Next step is to start eating more often. Yep, despite what keyboard scientists who read a few articles on google scholar want you to believe, there are far more important reasons to be eating more frequently throughout the day than whether or not this is maximally anabolic. I cover these for you in the video.

Next up, you’re going to want to take another pass through that diet of yours. On this second time through, you’re going to want to remove the less obvious items that aren’t helping you as best they can to get your 6 pack abs. For me, I lay out three perfect examples. I thought these foods were healthy but I was only partially right. How they were being prepared was making all the difference in me seeing my abs consistently…or not.

Moving on, you now want to eat more of the good foods you swapped in. This helps you to maintain and continue to build new muscle. Too often, people who take out the offending foods will free up many calories in their diet. If you don’t replace them with good foods you’ll likely wind up not supporting your muscle growth and be skinny without enough muscle mass.

Finally, where the etching in of those abs can happen, supplementation. Use high quality supplements to fine tune your efforts and really take your results to the next level. If you’re looking for the latest in sports nutrition to assist your ab getting goals, be sure to head to or head to if you want a meal my meal diet plan for getting abs.

For more muscle building meal plans and diet tips to getting 6 pack abs, be sure to subscribe to our videos here on youtube at

  • Thefastlane425
    Thefastlane425 1 year ago Jeff bought his last shirt in 1996
  • The Silent Gamer
    The Silent Gamer 3 days ago 1.5k
  • Kenneth Jensen
    Kenneth Jensen 4 days ago Hahahaha
  • Diego Sanabria
    Diego Sanabria 1 month ago I was trying to get things seriously, but this kind of comments makes me laugh like crazy 🤣🤣🤣🤣
  • Amyt Prakash
    Amyt Prakash 2 months ago Sells t-shirts as merchandise, doesn't wear one himself.
  • Zhivko Hristov
    Zhivko Hristov 2 months ago Lol 😂😂 😂😂 😂😂 😂😂 😂😂 😂😂 😂😂 😂. I lost my shit 😂😂😂😂
  • John Barrick
    John Barrick 2 months ago No better advertisement for a PT than his own body.
  • Zlai zee
    Zlai zee 2 months ago If I were Jeff, I would never wear a shirt
  • Infowar Zone
    Infowar Zone 2 months ago 😂😂😂
  • 12InchesUnBuffed
    12InchesUnBuffed 2 months ago Jeff is the reason why GAP is going under. Lack of demand
  • NikoRavage
    NikoRavage 3 months ago @Sebi Sebicu no comments in a year. Now he got 2 comments in 2 days.
  • Sebi Sebicu
    Sebi Sebicu 3 months ago 500 likes and no comments in till I messed it up
  • Joshua Morales
    Joshua Morales 2 years ago I gotta stop ordering 2 number 9s, a number 9 large, a number 6 with extra dip, a number 7, 2 number 45s - one with cheese, and a large soda everyday then.
  • TakumiKhashi
    TakumiKhashi 2 weeks ago Large Soda...Diet!
  • Kyle Clark
    Kyle Clark 3 weeks ago Big smoke hype
  • Aqqas Malik
    Aqqas Malik 1 month ago You picked the wrong video foooool 🤺
  • TheGlitcherXx
    TheGlitcherXx 1 month ago Gta
  • Andrew Spencer
    Andrew Spencer 2 months ago read that in his voice lol
  • Jean Roby
    Jean Roby 2 months ago Big smoke weed everyday
  • klay kassius
    klay kassius 2 months ago Lol big smoke
  • NikoRavage
    NikoRavage 3 months ago Haahaha shoutout to big smoke!
  • Angels Music
    Angels Music 3 months ago I read it in his voice xD
  • Michael DeSanta
    Michael DeSanta 3 months ago Awesome!
  • WoneMore Thought
    WoneMore Thought 4 months ago Just order the diet Coke 😁 with everything on the menu.
  • Charlie
    Charlie 4 months ago Josh ..I believe you've taken a page from the Rich Piana Youtube videos
  • Silver Bullet
    Silver Bullet 4 months ago big smoke
  • Diego Castro
    Diego Castro 4 months ago "Fat mufuka. Next lime you don't blast, ima blast you myself"-Ryder
  • Jizzy G
    Jizzy G 4 months ago you one chubby motherfucker
  • NMages20
    NMages20 5 months ago Lmfao! Yes queen
  • Jayden Ware
    Jayden Ware 5 months ago OOOOOOOOOOOHHHHHHHH- big smoke
  • Juliwan Jerkovich
    Juliwan Jerkovich 5 months ago Dead meme stahp
  • The Random King
    The Random King 5 months ago Anyone else read it in the voice?
  • Keith Harrington
    Keith Harrington 5 months ago Fly that green flag homie, for the Grove
  • Joseph von bulow
    Joseph von bulow 6 months ago 🤣😂😂😂😅
    GENERALSUBS 135 7 months ago Big smokes order lol
  • TeraaZ
    TeraaZ 7 months ago 💀
  • Santi 0880
    Santi 0880 8 months ago Lol!!
  • Αραβικά
    Αραβικά 8 months ago Ahhh them was the best days bruh
  • Memento Mori
    Memento Mori 9 months ago Its all written in the book
  • suntzu nikola
    suntzu nikola 9 months ago Joshua Morales I’m you’re 400th like
  • GKevin27
    GKevin27 10 months ago Joshua Morales 😂
  • ZhangtheGreat
    ZhangtheGreat 10 months ago Damnit Smoke, all you had to do was shoot the Vagos!
  • Cesar Ochoa
    Cesar Ochoa 11 months ago JRWT 0 it's what big smoke says in the game GTA San Andreas during a mission
  • Dusk2Dawn55
    Dusk2Dawn55 1 year ago Big Smoke!
  • Richard Glenn
    Richard Glenn 1 year ago c a m s j - Fuck the train mission. Jesus. What a crock of shit that was. How many clips you gotta unload on those Vagos up top before they die?
  • Richard Glenn
    Richard Glenn 1 year ago Fuckin Big Smoke! LMAO. I can't believe my brain recalled who said that quote upon reading it.
  • Da mon
    Da mon 1 year ago Drive by get down CJ
  • Cambo
  • Michael Anonymous
    Michael Anonymous 1 year ago 😂😂😂😂San Andreas
  • Yousef Osman
    Yousef Osman 1 year ago Joshua Morales big smoke
    CHANDREN CHETY 1 year ago Joshua Morales that is the best reply ever lol Bahahahahahhahahahhaa Bahahahahahhahahahhaa
  • Kabira
    Kabira 1 year ago Joshua Morales are u from 9gag?
  • Dive Another Day
    Dive Another Day 1 year ago Short summary: 1. Cut crap out of diet 2. Eat more often 3. Substitute more with choice foods, substitute drinks with more water 4. Eat more of good foods 5. Remain consistent
  • The Silent Gamer
    The Silent Gamer 3 days ago 3. Juice is the answer!!!
  • the seraphrim
    the seraphrim 2 weeks ago Thanks
  • Juny H
    Juny H 2 weeks ago Ty
    1WAYJOKER 2 weeks ago Eating more often is super hard for me and i only have a 2 pack
  • SuperResistant
    SuperResistant 3 weeks ago "Eat more often" I'm still laughing
  • n00gy moonias
    n00gy moonias 3 weeks ago @SuperResistant no its not you have to eat more and not unhealthy foods more like meat veggies fruit and drink more water.
  • Dácio Nunes
    Dácio Nunes 1 month ago @Skelemystyk Well, these advices were pretty useless and dumb.
  • Death Wish
    Death Wish 2 months ago @SuperResistant Agree ie keep jacking up insulin lol.
  • Death Wish
    Death Wish 2 months ago IF is better imo. Insulin stays down. But whatever works. Also we all got different metabolism, age etc
  • Aaron9
    Aaron9 2 months ago SuperResistant Eat more often the right foods dumbass
  • Draven _RD31
    Draven _RD31 3 months ago Explain me what cut crap out of diet
  • Libnir Telusca
    Libnir Telusca 3 months ago Skelemystyk I like the summaries. Stop hating.
  • Libnir Telusca
    Libnir Telusca 3 months ago Thanks.. He was talking to much.. Just give me that I need to know.
  • Bob Thebuilder
    Bob Thebuilder 3 months ago Dive Another Day Fuck diets, they’re useless is you don’t workout.
  • Trash Can
    Trash Can 4 months ago Handsome B. Wonderful that’s not how YouTube works you tard
  • antonioe cordero
    antonioe cordero 4 months ago Fasting and time restricted eating is how I got rid of my love handles. When you eat more often you are telling your body "store energy" more often. If you want your body to use stored fat as energy then cut the carbs and stop eating earlier so your body can start braking down fat cells.
  • Quick Silver
    Quick Silver 4 months ago Bump
  • Skelemystyk
    Skelemystyk 5 months ago I am sure your busy life as a CEO of a major corporation doesn't give you that few minutes you need to watch the video to learn what you want to know. In fact, replying to videos probably takes up ALL 2 minutes of your free time :)
  • joesl8
    joesl8 5 months ago @Skelemystyk Good and all but we have stuff to do I appreciate a summary.
  • Ãiyãnă Gärćia
    Ãiyãnă Gärćia 5 months ago @SuperResistant not really cuz if u domt eat enough u get bloated and when u eat enough it makes u healthy. less will make u fat
  • Au Ce
    Au Ce 5 months ago Just saved me 5 min of my life thanks
  • Ryan Hendon
    Ryan Hendon 5 months ago Ye
  • Ryan Hendon
    Ryan Hendon 5 months ago Yep
  • Handsome B. Wonderful
    Handsome B. Wonderful 5 months ago Skelemystyk uh huh... it’s really annoying when an asshole who DOESN’T, or ISN’T, living your life, preaches that what they do is best for EVERYBODY else. Not everyone ALWAYS has the time to watch a video over 13 minutes. You do realize that just because a list is made, it does NOT stop people who want to watch the video from watching the entire video right? Just clicking on the video gives Jeff his views. I always click the “Like” button, then I search for these lists, which still gives Jeff his likes. Jeff STILL makes his money. Not watching the entire video, does NOT at all adversely affect Jeff... as much as it affects your delicate sensibilities.
  • Handsome B. Wonderful
    Handsome B. Wonderful 5 months ago Dive Another Day hey... you’re great.
  • Barrack Osama
    Barrack Osama 6 months ago @SuperResistant you is dumb
  • J Saun Fitness
    J Saun Fitness 6 months ago @SuperResistant How so?
  • M. M.
    M. M. 7 months ago thanks
  • MrMadeinthe80s
    MrMadeinthe80s 7 months ago 6. F#$@ the macros. hahahahahah
  • RobRIPDG
    RobRIPDG 7 months ago I'd say 1 and 5 only matter. 1 is all encompassing and 5 is just stick to it
  • Fabulous the BOSS
    Fabulous the BOSS 7 months ago Joseph Kadlec LOL
  • Joseph Kadlec
    Joseph Kadlec 7 months ago thanks. this guy likes to hear himself talk a bit too much.
  • Cosmo
    Cosmo 7 months ago Thanks for the summary
  • Justino Rosas
    Justino Rosas 8 months ago @SuperResistant key board scientist
  • tez bos
    tez bos 8 months ago No all hero's wear capes
  • novaWRX
    novaWRX 9 months ago TY, hardly a plan rather than preaching
  • mesfromusa
    mesfromusa 9 months ago I agree with the idea and sentiment behind your comment, but we all watch tons of videos and at some point we start to develop a sense of when a video could benefit from really good editing. This one is an example. It doesn't require 13 minutes to make the five points he's making here.
  • sami diaz
    sami diaz 10 months ago 0 alcohol
  • Skelemystyk
    Skelemystyk 10 months ago Its really annoying when someone who DOESNT, or ISNT, making videos, wants to "summarize" instead of leaving it to the people to watch. This man took time out of his schedule, out of his life, to provide others with information. The LEAST you can do, if you want that information, is take time out of yours, to watch it.
  • Arnav Bakshi
    Arnav Bakshi 10 months ago (edited) SuperResistant Did you listen to the video?
  • SuperResistant
    SuperResistant 11 months ago Eat more often is really dumb.
  • Mad stacks yo
    Mad stacks yo 1 year ago When in doubt, drink water
  • The Silent Gamer
    The Silent Gamer 3 days ago @Derek Hall My consent is your choice!
  • Ya Boi Diglett thank you pewdiepie
    Ya Boi Diglett thank you pewdiepie 2 months ago Bear grylls: *looks at pee*
  • Derek Hall
    Derek Hall 4 months ago @Ben Ski A lot of people on the internet are retarded cucks who cry rape if you look at a girl wrong. Just making sure you ain't one of em.
  • Ben Ski
    Ben Ski 4 months ago Derek Hall Jesus I was just having a joke can people like u not go along with it? Of course it’s not rape
  • Derek Hall
    Derek Hall 4 months ago @Ben Ski Whipping it out isn't rape. Using "it" on someone who doesn't consent is.
  • Ben Ski
    Ben Ski 4 months ago Rockol 8 woah woah lets slow down. No one likes rape
  • Gxne Beam
    Gxne Beam 5 months ago When in doubt whip it out
  • David Parker.
    David Parker. 7 months ago When in doubt, water it out.
  • Bibekananda Das
    Bibekananda Das 10 months ago Not the dad we deserve,but the dad we need <3
  • Joel Cohen
    Joel Cohen 1 year ago I've been around many fitness channels and this one is straight forward and full of value
  • Zap
    Zap 1 year ago I love how Jeffs body language consists of flexing his pecs when he makes important points
  • Casual Chaos
    Casual Chaos 2 months ago Hes reached God lvl fittness
  • Ivan Wang
    Ivan Wang 2 years ago fun fact drinking juice make you more thirsty.
  • Big Dank Beans
    Big Dank Beans 1 month ago @Munchkin Pumpkin not really. You need electrolytes to hydrate. Sodium and potassium will replenish hydration and those aren't found in water. Dont do gatorades tho. Too much sugar. Pedialyte is best
  • link gamer
    link gamer 2 months ago Because they put salt in it i sometimes put a tat bit of salt in foods and a tiny bit in my water so i drink and eat more it helps
  • NoBDi Special
    NoBDi Special 2 months ago That's why u drink a glass of water 1st. It'll curb your thirst better & towards better choices
  • VideoGameMessiah
    VideoGameMessiah 3 months ago (edited) I ended up in the hospital after downing two family size bottles of 100% juice on a hot day. I drank them both back to back because I was thirsty as hell no matter how much I drank. I woke up with everything spinning the next morning and had to get ivs. I switched over to water finally after that.
  • Munchkin Pumpkin
    Munchkin Pumpkin 3 months ago And water is the only thing that can actually hydrate you
    IV BADSPORT VI5 4 months ago Really ?
  • Squid Life
    Squid Life 4 months ago Me either
  • King Quan Gaming
    King Quan Gaming 4 months ago I actually didn’t know that.
  • The Random King
    The Random King 5 months ago (edited) Also alcohol and coffee dehydrates you
  • Alfonz jobb lába
    Alfonz jobb lába 7 months ago We all knew that i think but yea
  • Emmit Gallant
    Emmit Gallant 2 months ago 11:51 "F*** the macros, guys". - Jeff Cavaliere 2015.
  • Arga
    Arga 5 days ago @Lee TK I think you didn't get the point there ahahah
  • Lee TK
    Lee TK 2 weeks ago (edited) yea...... fuck the macros..... You can get ripped on a diet comprised of 80% carbs 10% protein and 10% fat......but say goodbye to quality muscle tissue retention. Macros do matter. Jeff my meal plan, buy my supplements, by my workout plan.
  • Patrick Miller
    Patrick Miller 1 year ago You're probably the realist nutrition and fitness youtuber I've seen. You cut out all the bs and state the real facts which actually helped me get my diet right
  • Trey The G
    Trey The G 1 month ago Jeff : Cut the crap Me : Literally eating ice cream
  • William Chamberlain
    William Chamberlain 3 days ago Lucas M Tasty
  • Lucas M
    Lucas M 1 week ago Trey The G Gross
  • FAZE VIC XD falcos
    FAZE VIC XD falcos 1 year ago you look like the wall
  • Giovanni Weede
    Giovanni Weede 3 weeks ago @Arod618 dumbass
  • Henrik Rodriguez
    Henrik Rodriguez 1 month ago Gabriel Shalamba that’s racist!
  • Malani Cool
    Malani Cool 1 month ago Maru
  • NiroNicks
    NiroNicks 2 months ago Arod618 wow thats so sexracefeminist like cmon how is this even legal? omg im so offended im crying rn
  • Creepslayer527
    Creepslayer527 3 months ago What looks like the wall? The walls the only thing there
  • Boris 0
    Boris 0 4 months ago @Arod618 wow stop being racist
  • Jashim Baez
    Jashim Baez 4 months ago Lmao
  • K1NGD3AD
    K1NGD3AD 4 months ago @Arod618 stop being sexist
  • King Quan Gaming
    King Quan Gaming 4 months ago Arod618 he said he was joking.
  • Arod618
    Arod618 4 months ago Abram Harms how does that mean racist even if you were joking Jesus Christ get back to school
  • Abram Harms
    Abram Harms 8 months ago By the way I was joking
  • Abram Harms
    Abram Harms 8 months ago Gabriel shalamba racist lol
  • sonia Dalva
    sonia Dalva 1 year ago Do you own a shirt!? if yes please throw them away,you dont need them ;)
  • 4jayharris
    4jayharris 4 weeks ago If I had this body, I'd probably only wear shirts when required by law
  • animeaintgay
    animeaintgay 1 month ago @Fabian BEGONE
  • skyjumper84 XRP
    skyjumper84 XRP 2 months ago He does not..
  • NoBDi Special
    NoBDi Special 2 months ago Lol
  • Elizabeth Lewis-Hurtado
    Elizabeth Lewis-Hurtado 3 months ago @Fabian whos paying you, robot
  • jojocapone973
    jojocapone973 4 months ago Black women are exactly like men. Straight lions on a hunt looking for something to devour. Prison inmates sex drive is no match for black women.
  • Darren M
    Darren M 4 months ago People are sooo shallow and superficial lol
  • john boss
    john boss 4 months ago sonia Dalva ive got one muscle you may like
    BENSON MAINA 6 months ago 😆😆😆😆😆 funny
  • Fierce Snowyy
    Fierce Snowyy 6 months ago Lol I feel u Girl
  • Frost Byte
    Frost Byte 7 months ago 😂😂Nice one
  • Two Shoezz
    Two Shoezz 7 months ago sonia Dalva your sick
  • abdul swalih
    abdul swalih 9 months ago sonia Dalva u rr real motherfuckker bitch
  • Melissa Siphanounneua
    Melissa Siphanounneua 9 months ago Fabian is a bot comment
  • Higgzmusik
    Higgzmusik 10 months ago sonia Dalva hahahaha
    SILENT COBRA 10 months ago sonia Dalva 😂😁
  • sherry kao
    sherry kao 10 months ago Loll
  • Fabian
    Fabian 11 months ago Just wonderful, been searching for "how to go on a healthy diet" for a while now, and I think this has helped. You ever tried - Reyvery Monrayden Release - (do a search on google ) ? Ive heard some super things about it and my work buddy got cool results with it.
  • XxPrimalxX
    XxPrimalxX 4 months ago The Doritos ad i seen before this vid started isn't helping
  • Giovanni Weede
    Giovanni Weede 3 weeks ago @King Barney nigga what?
  • King Barney
    King Barney 1 month ago The true Dorito is this dude's back