Abs…Later this summer – Part 2

Ok, this is a generalist title, but there are in fact strategies that can help you make fat loss and definition faster...

Especially if you're chasing the clock with summer in sight.

This is intended to be a guide to obtaining the best possible results in a short time, that is, in time to be in the best shape possible in August.

It's not the friendliest approach on the planet, but if you really want visible results without resorting to less healthy methods you will have to make some sacrifices.

Let's start by addressing nutrition as it is the most important aspect in losing fat and getting the definition you want.


The diet will be essentially based on the manipulation of carbohydrates, which will also be treated by HC throughout the article so as not to become too repetitive.

You will start by reducing the number of meals you consume HC.

If your diet consists of bread, rice and oatmeal from morning to night, this will temporarily change.

You don't need to follow the myth that carbohydrates at night go straight to your belly, in fact, if you train at night it would even be counter-productive.

Carbohydrates will only be used in 3 meals a day and nothing else.

The priority will be this:

  • After training
  • Pre workout
  • Breakfast

These are, in order of importance, the times when this macronutrient should be consumed.

The quantities should also be adjusted as there is no point in eliminating carbohydrates from breakfast and then consuming twice as much at lunch.

Carbohydrates will be manipulated not only for caloric reasons, but also because you will have greater control over your insulin levels, increasing lipolysis, i.e. Fat Burning.

Bearing in mind that you don't train every day, your diet will not be the same every day and we will have 3 different days:

  • Low days in HC
  • Average days in HC
  • High day in HC

With this type of approach you will be able to have much better energy levels and performance in the gym compared to diets simply low in carbohydrates, the most common.

In addition, you will have a high HC day that will help you ?recharge? batteries and maintain metabolism.

Sit-ups...Later this summer

On training days, HC will be used 3 times a day:

  • Breakfast
  • Pre workout
  • After training

These are the average days.

On non-training days, HC will be used twice a day:

  • Breakfast
  • Snack

These will be the low days in HC.

And finally we have the high HC day, which will be just once a week, and you will consume HC in 4 to 5 meals.

Use the high HC day on a training day that you want to prioritize, that is, if the muscle you want to develop more is your chest, use the high HC day on a training day where you train your chest.

Alternatively, you can use the high HC day on a non-training day to recharge your energy instead of using it in one of your workouts.

Another important variable will be lipids.

You can't lower your carbohydrates so sharply without adjusting the level of fats you consume.

On low-carb days, use olive oil to drizzle over your vegetables, eat a piece of salmon every now and then on these days, some nuts in meals without HC, always in QB quantities, that is, don't overdo it, nothing olive oil pools.

Sit-ups...Later this summer

On average days, leave the salmon aside, but continue to water your vegetables with QB olive oil and some nuts in meals without HC, half a dozen nuts for example.

Then we have the high HC day when fat consumption will be reduced, no nuts or salmon, just use a few drizzles of olive oil in that day's carbohydrate-free meal.

As for proteins, consumption should always be high to maintain mass levels. muscle and achieve a good recovery from training.

2/2.5g of protein per KG of body weight.

Drink at least 2L of water per day.

With this type of nutrition you will achieve:

  • Quickly lower fat levels
  • Maintain much of the muscle mass
  • Have much more energy to train compared to traditional low-carb diets
  • Eliminate excess liquids

This article is divided into two parts, you can find the second part below.

Abs still this summer?Part 2

If you have any questions, suggestions or opinions, use the comments area below!

4 thoughts on “Abdominais…Ainda este verão – Parte 1”

  1. Daniel Vasconcelos

    Good morning.
    I have a doubt which is the following: on training days I consume HC 3 times a day which in this case is for breakfast, pre-workout (snack) and then I have post-workout which is dinner, because my training is over around 8 pm and then I would like to know if I could consume the third meal of HC at dinner, as it is mine (post-workout)...

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