• Casey Zander

6 PACK NUTRITION- What I eat in a day- Casey Zander

A 6 pack of abs is one of the most sought after parts of a physique that most people desire in the gym. When someone has abdominal muscles it shows not only dedication, but also knowledge of nutrition.

Nutrition knowledge and figuring out what works best for your body is going to take lots of CONSISTENT work. The reason why I put "consistent" in bold is because anyone can dial in their diet for a day. However, to hold and maintain abs, it takes weeks of dialing in your diet and consistent upkeep to notice changes and fat loss on your mid-section.


I have became a master at macro-nutrient manipulation this past few years. While maintaining sub 10% body fat year round I have my own body completely dialed in at all times. This took practice and dedication. The routine that I follow day to day is usually the same. Here goes!


MORNING- My morning is ALWAYS without breakfast or any form of calories. I am a firm believer in intermittent fasting each day due to the fact that the body functions better in a fasted state. Fat is mobilized at a much higher rate and mental cognition is increased drastically. Higher rates of neurogenesis are linked increase brain performance, memory, mood, and focus. One particular study showed that intermittent fasting (the researchers used a 16:8 schedule in the study) stimulated the production of new brain cells.

Since I am fasted in the AM, I am using fat for fuel and not the calories that would be present from breakfast.

MEAL 1- This is when I break my fast. This is usually around lunch time or slightly after. I push my first meal 4-6 hours from waking up in the morning. Meal 1 consists of high fat, moderate protein, and very low carbs. This is because cortisol (a fat storing hormone) is elevated at the highest point upon waking and leading into mid day. This means that carbohydrates should be on the back-burner until later in the day. Carbs will release insulin which is another fat storing hormone. Meal one is around 50 grams of fat and 60 grams of protein.

After meal one, it is now an open window for when I want to start incorporating my carbs.

MEAL 2- This is when I have some sort of complex carb like sweet potatoes, oats, or veggies. The key is to consume your carbohydrates WITHOUT intaking sugar. Sugar is a quick insulin spike, complex carbs is a slower insulin release. The lower you can keep your insulin levels, the less fat you will store. Meal 2 is usually around 40 grams of fat, 50 grams of protein, and 30 grams of fat.

MEAL 3 (and snacks in between)- With the day unfolding, the food options are much more open by this point. This is where I try to fit in the rest of my macros IN AN 8 HOUR FEEDING WINDOW. This means that I'm paying attention to my caloric rollover for the next day, meaning I'm trying to cap my meals and all calories around 8PM. I like to end each day with a food intake of 150 grams or protein, 80-100 grams of fat, and UNDER 100 grams of carbs.

The thing that you need to remember is that the body needs two things. Essential amino acids for muscle and essential fatty acids for hormone production. There is no such thing as an essential carbohydrate. Considering that the backbone of most people's diets is carbs, this is why excess fat storage is a major problem for most people.


Fasting has been my key to staying lean lear round. If I star my meals at noon I try to be done completely by 8PM. The caloric roll-over to the next day allows me to tap into stored body-fat for fuel.

Here is a link to my "Full Day of Eating" from this past summer shredding season!

#beginnernutrition #abs #absdiet

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