Lose Fat

Aesthetic Training: Nutrition

Fitness model Abel Albonetti shares the meal plan he follows for the ultimate abs.

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Abel has been practicing carb backloading for about two years to great effect. Here’s how it works: In the morning, he’ll have healthy fats like eggs, almonds, beef, and coconut oil. Lunch consists of vegetables and chicken breast or another lean meat. Before his afternoon workout, he drinks a protein shake. After his workout, he has another protein shake with a bowl of cereal (for some fast-acting carbs).

Then about an hour later, he’ll have most of his carbs for the day. These come in the form of a solid meal of white rice, a salad or steamed vegetables, and low-fat beef or chicken. Before bed, he’ll have a casein protein shake with some peanut butter mixed in, just to have something in his stomach overnight.

“Carb backloading gives me more energy throughout the day,” says Abel. “I don’t have a crash, like I did when I got up in the morning and had oatmeal or whatever. And by getting carbs after your workout, it helps replenish the glycogen that you depleted when you were training. So it helps rebuild that muscle.”

Abel's Sample Meal Plan, from MuscleTech.com:

Meal 1:

  • Whole eggs – 2
  • Egg whites – 1 cup
  • Coconut oil (mixed in coffee) – 2 tbsp

Meal 2:

  • Ground beef 80/20 – 6 oz
  • Green Beans – 2 cups

Snack:

Meal 3:

Meal 4:

  • Salad
  • White rice – 1/2 cup
  • Black beans – 1/4 cup
  • Chicken breast – 8 oz
  • Avocado – 1 medium
  • Greek yogurt ranch dressing – 2 tbsp

Protein Supplement:


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