Howdy Friends! It’s 6 week female diet plan for abs for non vegetarian women. This is also best diet plan for women who want to compete in fitness competition Means last six week before competition. Only I did’t add any supplements for fat loss and muscle recovery. Just contact me if you are preparing your fitness competition.
Important – Drink Plenty 4 to 5 Liter Water a day , Eat Every 3 hours and start Your meal around 6 am for getting good result, also u can add fiber supplement with it. Consult with your doctor if you have any medical condition before start this diet Plan.
Day 1 Low Carbs Day
| Timing | Food item | Calories | Protein | Fats | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Wake up early around 6 am | Start your day with 1 glass(250ml) Lukewarm Lemon water with 1 Spoon Honey Or Simple 2 Glass 500ml Water | 34 | 0.0g | 0.0g | 8.4g | 0.0 |
| Wait 30 Minutes Before | ||||||
| Break Fast | Half Bowl(110gm) Steamed Vegetables + 3 Scrambled Egg White With 1tbsp(13gm) Olive Oil | 153 | 14.3g | 13.2g | 10.2g | 2.0g |
| Mid-Morning | Oats 1 Scoop(30gm) Cooked In One Glass(250ml) Simple Milk | 258 | 13.1g | 12.3g | 20.9g | 3.2g |
| Lunch | 1 Scoop(30gm) Whey Isolate | 112 | 26.4g | 0.3g | 0.9g | 0.0g |
| Late Afternoon Meal | 1 cup(97gm) Steamed Broccoli + 1 Whole Egg Boiled + 1 Yakult Probiotic | 112 | 8.3g | 5.4g | 7.5g | 3.2g |
| Before Dinner Meal | (100 gm)Boiled Chicken Breast + 2tbsp Olive Oil(27gm) | 408 | 30.7g | 28.4g | 0.0g | 0.0g |
| Dinner | (100gm) Boiled fish + (50gm) Black Olives | 155 | 22.8g | 5.6g | 0.0g | 1.5g |
| Before Sleep | 1tbsp(15ml) Apple Cider Vinegar Dilute In half Glass Water and Drink | 3 | 0.0g | 0.0g | 0.1g | 0.0g |
| Total | 1,235 | 115.6g | 65.2g | 48g | 9.9g |
Female Diet Plan for Abs – Day 2 Normal Diet
| Timing | Food item | Calories | Protein | Fats | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Wake up early around 6 am | Start your day with Simple 2 Glass 500ml Water | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
| Wait 30 Minutes Before | ||||||
| Break Fast | 1 Packet(37gm) Quaker Instant Oatmeal with raisin, Date, Walnuts, Cooked With Boiled Half Cup(100ml) 1% Fat Milk | 179 | 6.7g | 3.6g | 32.0g | 2.6g |
| Mid-Morning | 1 Cup Green Tea + 2tbsp(27.2gm) Almond Oil | 240 | 0.0g | 28.0g | 0.0g | 0.0g |
| Lunch | Chicken Salad Sandwich 1 Piece(137gm) + 1 Yakult Probiotic | 183 | 10.3g | 3.0g | 31.9g | 6.1g |
| Late Afternoon | 1 Cup Green Tea | 2 | 0.0g | 0.0g | 0.47g | 0.0 |
| Evening Snack | 1 Whole Eggs Boiled+ One Bowl(260gm) Mixed Fruits + Half Cup(100gm) Cooked Split Peas | 344 | 16.0g | 6.8g | 58.0g | 17.6 |
| Before Sleep | 1tbsp(15ml) Apple Cider Vinegar Dilute In half Glass Water and Drink | 3 | 0.0g | 0.0g | 0.1g | 0.0g |
| Total | 1.224 | 52.1g | 43g | 165.27 | 31.7 |
Day 3 Low Carbs Day
| Timing | Food item | Calories | Protein | Fats | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Wake up early around 6 am | Start your day with 1 glass(250ml) Lukewarm Lemon water with 1 Spoon Honey Or Simple 2 Glass 500ml Water | 34 | 0.0g | 0.0g | 8.4g | 0.0 |
| Wait 30 Minutes Before | ||||||
| Break Fast | Half Bowl(110gm) Steamed Vegetables + 3 Scrambled Egg White With 1tbsp(13gm) Olive Oil | 153 | 14.3g | 13.2g | 10.2g | 2.0g |
| Mid-Morning | Oats 1 Scoop(30gm) Cooked In One Glass(250ml) Simple Milk | 258 | 13.1g | 12.3g | 20.9g | 3.2g |
| Lunch | 1 Scoop(30gm) Whey Isolate | 112 | 26.4g | 0.3g | 0.9g | 0.0g |
| Late Afternoon Meal | 1 cup(97gm) Steamed Broccoli + 1 Whole Egg Boiled + 1 Yakult Probiotic | 112 | 8.3g | 5.4g | 7.5g | 3.2g |
| Before Dinner Meal | (100 gm)Boiled Chicken Breast + 2tbsp Olive Oil(27gm) | 408 | 30.7g | 28.4g | 0.0g | 0.0g |
| Dinner | (100gm) Boiled fish + (50gm) Black Olives | 155 | 22.8g | 5.6g | 0.0g | 1.5g |
| Before Sleep | 1tbsp(15ml) Apple Cider Vinegar Dilute In half Glass Water and Drink | 3 | 0.0g | 0.0g | 0.1g | 0.0g |
| Total | 1,235 | 115.6g | 65.2g | 48g | 9.9g |
Day 4 Normal Diet
| Timing | Food item | Calories | Protein | Fats | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Wake up early around 6 am | Start your day with Simple 2 Glass 500ml Water | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
| Wait 30 Minutes Before | ||||||
| Break Fast | 1 Packet(37gm) Quaker Instant Oatmeal with raisin, Date, Walnuts, Cooked With Boiled Half Cup(100ml) 1% Fat Milk | 179 | 6.7g | 3.6g | 32.0g | 2.6g |
| Mid-Morning | 1 Cup Green Tea + 2tbsp(27.2gm) Almond Oil | 240 | 0.0g | 28.0g | 0.0g | 0.0g |
| Lunch | Chicken Salad Sandwich 1 Piece(137gm) + 1 Yakult Probiotic | 183 | 10.3g | 3.0g | 31.9g | 6.1g |
| Late Afternoon | 1 Cup Green Tea | 2 | 0.0g | 0.0g | 0.47g | 0.0 |
| Evening Snack | 1 Whole Eggs Boiled+ One Bowl(260gm) Mixed Fruits + Half Cup(100gm) Cooked Split Peas | 344 | 16.0g | 6.8g | 58.0g | 17.6 |
| Before Sleep | 1tbsp(15ml) Apple Cider Vinegar Dilute In half Glass Water and Drink | 3 | 0.0g | 0.0g | 0.1g | 0.0g |
| Total | 1.224 | 52.1g | 43g | 165.27 | 31.7 |
Female Diet Plan for Abs – Day 5 Low Carbs Day
| Timing | Food item | Calories | Protein | Fats | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Wake up early around 6 am | Start your day with 1 glass(250ml) Lukewarm Lemon water with 1 Spoon Honey Or Simple 2 Glass 500ml Water | 34 | 0.0g | 0.0g | 8.4g | 0.0 |
| Wait 30 Minutes Before | ||||||
| Break Fast | Half Bowl(110gm) Steamed Vegetables + 3 Scrambled Egg White With 1tbsp(13gm) Olive Oil | 153 | 14.3g | 13.2g | 10.2g | 2.0g |
| Mid-Morning | Oats 1 Scoop(30gm) Cooked In One Glass(250ml) Simple Milk | 258 | 13.1g | 12.3g | 20.9g | 3.2g |
| Lunch | 1 Scoop(30gm) Whey Isolate | 112 | 26.4g | 0.3g | 0.9g | 0.0g |
| Late Afternoon Meal | 1 cup(97gm) Steamed Broccoli + 1 Whole Egg Boiled + 1 Yakult Probiotic | 112 | 8.3g | 5.4g | 7.5g | 3.2g |
| Before Dinner Meal | (100 gm)Boiled Chicken Breast + 2tbsp Olive Oil(27gm) | 408 | 30.7g | 28.4g | 0.0g | 0.0g |
| Dinner | (100gm) Boiled fish + (50gm) Black Olives | 155 | 22.8g | 5.6g | 0.0g | 1.5g |
| Before Sleep | 1tbsp(15ml) Apple Cider Vinegar Dilute In half Glass Water and Drink | 3 | 0.0g | 0.0g | 0.1g | 0.0g |
| Total | 1,235 | 115.6g | 65.2g | 48g | 9.9g |
Day 6 Normal Diet
| Timing | Food item | Calories | Protein | Fats | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Wake up early around 6 am | Start your day with Simple 2 Glass 500ml Water | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 |
| Wait 30 Minutes Before | ||||||
| Break Fast | 1 Packet(37gm) Quaker Instant Oatmeal with raisin, Date, Walnuts, Cooked With Boiled Half Cup(100ml) 1% Fat Milk | 179 | 6.7g | 3.6g | 32.0g | 2.6g |
| Mid-Morning | 1 Cup Green Tea + 2tbsp(27.2gm) Almond Oil | 240 | 0.0g | 28.0g | 0.0g | 0.0g |
| Lunch | Chicken Salad Sandwich 1 Piece(137gm) + 1 Yakult Probiotic | 183 | 10.3g | 3.0g | 31.9g | 6.1g |
| Late Afternoon | 1 Cup Green Tea | 2 | 0.0g | 0.0g | 0.47g | 0.0 |
| Evening Snack | 1 Whole Eggs Boiled+ One Bowl(260gm) Mixed Fruits + Half Cup(100gm) Cooked Split Peas | 344 | 16.0g | 6.8g | 58.0g | 17.6 |
| Before Sleep | 1tbsp(15ml) Apple Cider Vinegar Dilute In half Glass Water and Drink | 3 | 0.0g | 0.0g | 0.1g | 0.0g |
| Total | 1.224 | 52.1g | 43g | 165.27 | 31.7 |
Repeat the same pattern and update me the progress every 2-3 weeks.
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Disclaimer:
we serve as coaches, mentors and guides who help you reach your own health and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information I provide is based on my personal experience as a Fitness trainer & Nutritionist. So You must consult with your physician or Parambodyfitmind before following any training or diet plans on my website. Because all individuals are different so as their medical and training history.
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