Slide

You want Abs?

Do you want abs?

Simple.

Do some high intensity sports (Plyometrics, Crossfit), high intesity cardio (hard biking, sprints, heavy swim sets), at least 5-7 times a week.

Have 1 cheat meal or day (if you arent that big) a week.

Eat only what’s written in the Acronym below.

 

I tlog (filipino for eggs)

 

W hole grains only; if you really need some starchy carbs (if not i prefer you eat sweet potatoes and fruit)

O ils (olive, canola, grapeseed)

U nrefined and unprocessed¬†ingredients (eat it only if it hasnt been altered by man’s hand)

L ots of protein (powder or natural, 1gram per pound)

D airy from time to time

 

W ater

A lmonds and nuts

N o refined carbs, high fructose corn syrup, nothing with sugar.

T urkey and leans meats

 

A bunch of fruit

B eans, Legumes, Vegetables

S pinach, green vegetables, coloured vegetables

Everything that you don’t see here (rice, alcohol, candy, chocolate…) are those you are not allowed to eat.

Like i said simple.

If you want Abs, you’ll get them eventually.

If you don’t want them, then you’ll cheat, not work out, get lazy, slip from time to time and not be dedicated.

It’s really up to you.

63 COMMENTS

    1. Tina apelo June 26, 2013 at 10:59 am

      This is super hard to do for me, especially the no sweets at all.
      But i will try my very best to obey them all. Thanks! And break a leg to me!

    Reply
      1. Erwan June 28, 2013 at 11:21 pm

        No it isn’t. Just do it

      Reply
    1. Monica June 26, 2013 at 11:40 am

      When you say sweet potatoes, you don’t mean the Kamote fries or Kamote Ques sold in carinderias, right?

    Reply
      1. Erwan June 26, 2013 at 12:24 pm

        Deep fried and sugar are no nos

      Reply
    1. JavyO June 26, 2013 at 12:02 pm

      Demmit I want abs. I also wanna go sub 5 :)

    Reply
      1. Erwan June 26, 2013 at 12:24 pm

        Demmit me too! Ikaw pa

      Reply
    1. Sairalyn June 26, 2013 at 12:50 pm

      So basically just any kind of fruit is okay?

    Reply
      1. Erwan June 28, 2013 at 11:21 pm

        Some are better than others and not at night

      Reply
    1. Ken June 26, 2013 at 1:26 pm

      Do you recommend Carbonated Drinks or not?

    Reply
      1. Erwan June 28, 2013 at 11:20 pm

        If there is no sugar

      Reply
        1. Ken July 3, 2013 at 4:51 pm

          Thanks Erwan! I can now start my Healthy Lifestyle ;)

        Reply
    1. che June 26, 2013 at 1:26 pm

      I have my own style of being healthy conscious. I do eat a lot of meals with coconut milk and green veggies. I dont eat junk foods, processed foods (except noodles), and I dont drink sodas/ softdrinks and even a powdered juice eversince im in highschool. I think it has been 8 years already.

    Reply
      1. Erwan June 28, 2013 at 11:20 pm

        Good on you. So no rice? (That’s processed) sugar?

      Reply
        1. che June 29, 2013 at 3:56 am

          And RICE is another exception…hehe. at least I have a flat tummy (most of the time). Hehehe. Thank you for the reply :)

        Reply
    1. Maw June 26, 2013 at 8:05 pm

      This is right, but Dark Chocolates… “Eat less processed white breads and deep fried non-sense.” :))

    Reply
      1. Erwan June 28, 2013 at 11:17 pm

        As long as there is no sugar in that chocolate

      Reply
    1. skinnyguywantstobefit June 27, 2013 at 8:45 am

      what if you’re an underweight guy. Is this recommended? or would you recommend to bulk up first then do the “I want abs” diet? :D

    Reply
      1. Erwan June 28, 2013 at 11:17 pm

        This all still applies. You just need to focus on eating more, rapidly protein.

      Reply
    1. Angel Diamante June 28, 2013 at 1:47 am

      Not even brown rice?

    Reply
      1. Erwan June 28, 2013 at 11:16 pm

        Only on my cheat days or before a race for me

      Reply
    1. Jay Yocte June 28, 2013 at 6:44 am

      I have a problem only and only with my belly, arms and thighs..i think it’s getting bigger and fluffy!!! I do exercises but it still doesn’t work..

    Reply
      1. Erwan June 28, 2013 at 11:14 pm

        You can’t target. You need to workout your whole body. Maybe you’re not eating properly or not working out intensively enough

      Reply
        1. Matthew August 7, 2013 at 11:34 am

          Is brown rice allowed? Rice is still rice right?

        Reply
        1. Monique November 6, 2013 at 10:39 am

          I have the same problem. My tummy , arms and thighs were the ones getting bigger. Im living a sedentary lifestyle. When I say sedentary, sedentary talaga. don’t know what to do. Help please. :) Im being serious about this, people started gossiping that im preggy even if im not. :(

        Reply
    1. Danielle June 29, 2013 at 12:02 am

      I do workouts 4-5 times a week, roughly 2-3 hours either cardio, weights & yoga. If I continuously do it and consistently be strict with this diet, will I get flat abs before this year ends? ‘feel like it’s taking forever…! But I’m still not giving up!! :)

    Reply
    1. Rafe Rosal June 29, 2013 at 3:25 am

      This has been my goal since I can’t remember when.. But maybe after med school.. I just couldn’t possibly think without the heavy carbs to feed my brain.. Love ur blog… Plus great photos…

    Reply
    1. Justin Jara June 30, 2013 at 6:13 am

      Hello bro! Have you tried the Insanity Workout?

    Reply
    1. Miko June 30, 2013 at 2:26 pm

      if i choose hard biking how long do i have to do it every day? thanks!

    Reply
    1. FRANCESCA June 30, 2013 at 3:34 pm

      So busy with school days, how can I workout? I mean its stressful though, but I wanna be fit anyway :)

    Reply
    1. ace fernando quililan June 30, 2013 at 11:56 pm

      saw you atANC wd Karen… excited to this… i want abs!! woohoo

    Reply
    1. kwin perez July 1, 2013 at 4:21 am

      i like this, excited for my flat tummy!! Thank you fat Kid for sharing..

    Reply
    1. Alejandro Fredheim July 1, 2013 at 1:01 pm

      The abs are truly made in the kicthen :) and offcourse working out,but its not a super hard mission to get there, if you are dedicated to reach your goals ;) I was a really fat before…but i turned the table all around with my eating habbits and just working out…. stopped myself with the lazyness and eating heavy in the middle of the night etc… And about time,its always time to get fit, its not about heavy hours in the gym… Just use 30 to 40 minutes of your time,if you have a really busy schedule… Just get motivated and trust yourself!!! :) At the end the results will be there ;) Thank you Erwan for being a inspiration with all of these cooking videos etc…Keep them coming :)

    Reply
      1. che July 3, 2013 at 1:38 am

        I agree with you. I dont even go to gym, I just get rid of those foods that are unhealthy and make myself productive everyday.

      Reply
    1. Imy July 2, 2013 at 8:07 am

      Hi! I run (10km-21km) and do 1 hour mat pilates with 3lb dumbbells 3-4x a week. I wonder if mat pilates is considered a high intensity workout. What do you think?

    Reply
    1. Neo July 3, 2013 at 11:56 pm

      I run for about 7k in the morning. Is that enough? Can’t do crunches, my back hurts when I do that.

    Reply
    1. Rhyan July 12, 2013 at 11:02 am

      Nice… i hope I can do it… Thanks for this Erwan…

    Reply
    1. JM July 12, 2013 at 11:19 am

      You guys want some high intensity workout? Do insanity! =)))

    Reply
    1. Eldwin July 21, 2013 at 12:44 pm

      Do you have any recommended protein shake or supplements that can help lose fats and gain more muscles? :)

    Reply
    1. Aicel July 23, 2013 at 8:32 am

      I’m a fan of high intensity exercises such as Insanity and P90x. I do it 6 days a week. this is a great post and blog, it educates people on how to eat clean while training dirty.

    Reply
    1. DAVID July 26, 2013 at 2:42 am

      How about salt? Is salt a no or a go?

    Reply
    1. Mo July 31, 2013 at 5:58 am

      How will you cook the egg tho? Like boiled eggs? :)

    Reply
    1. Jan August 22, 2013 at 12:19 pm

      Brown rice is always whole grain. Thought I’d share this with you to avoid confusion.

    Reply
    1. Patricia August 27, 2013 at 7:31 am

      Just want to add that simple carbs are recommended right after a workout to replenish glycogen stores. It’s not always bad.

    Reply
    1. Dan Irving August 28, 2013 at 4:07 pm

      Oh this is hard. No calorie counting?

    Reply
    1. ricky September 11, 2013 at 1:53 pm

      no alcohol? 2 bottles of san mig lights every night is a no-no? oh man!

    Reply
    1. Richard September 15, 2013 at 11:14 pm

      Is it better to drink fat burner at the same time diet?

    Reply
      1. Erwan September 25, 2013 at 5:53 am

        not really

      Reply
    1. MJ Crave September 24, 2013 at 8:42 am

      Gahhd! no chocolate but can I just have one bar on my cheat day? thanks for this post erwan!

    Reply
      1. Erwan September 25, 2013 at 5:47 am

        haha one cheat meal :)

      Reply
    1. iAmDextoi September 24, 2013 at 10:56 am

      I can see the silhouette but it’s still covered with fat.. I really think I need more cardio.. and drop the alcohol.. is hald rice a day okay? cooking sweet potatoes can’t be a daily thing for me.. help!

    Reply
      1. Erwan September 25, 2013 at 5:47 am

        keep working at it. don’t eat rice.

      Reply
      1. Erwan September 25, 2013 at 5:47 am

        keep working at it. don’t eat rice..

      Reply
    1. L.A October 1, 2013 at 2:10 am

      Any recommended protein shake (Brand) and Shop also

      thank you

    Reply
    1. Christine October 3, 2013 at 11:50 am

      What if I don’t eat vegetables? :( I started my diet last week, no rice at all. I eat 6 times a day and no meals after 6pm. I workout on a daily basis. I substitute my food with fruits, milk and the usual ulam but I try not to eat rice. Will that suffice?

    Reply
    1. Sharmaine November 3, 2013 at 3:41 pm

      This is my first time to visit your food blog and this is very interesting.By the way about what written above.This is really hard to do. But I know everything is possible when you put your mind to it.Do I need to do the ply metric training 5-7 times a week?

    Reply
    1. Loren Carlo November 13, 2013 at 8:13 am

      Hi! When you say “Cheat Day” does it mean I can eat whatever I want the whole day from Breakfast-Lunch-Dinner? Or it is much advisable to choose only 1 from 3 meals regardless of how big I am? :)

    Reply
    1. alweane November 18, 2013 at 12:21 pm

      what would be the average age to do the process ?

    Reply
    1. jenny November 22, 2013 at 3:40 am

      i’m looking for a good excuse to eat chocolates. haha! is it okay to eat one bar (just one, promise) during a high intensity workout?

    Reply
    1. Laura December 6, 2013 at 10:43 am

      I’ve been clean eating since August. No processed food/fast food (95% of the time)/sodas but I still get my chocolate/sweets fix whenever I want to as long as I stay under my calorie goals. People should really count their calories. It makes us more aware of what we put in our body. make sure to calculate for your TDEE first then subtract 10% from it to know your required daily intake for a healthy weight loss. I eat brown rice everyday. I don’t wanna restrict myself too much because I’m trying to change my lifestyle per se and not just take the fast road. I’m not saying that what you’re saying is wrong but for long term purposes I’m following a plan that is not too strict because I’ll get sick of it eventually and give up. Well that’s just for me :)

      So far I’ve lost 15lbs in 6 months with working out + clean eating :D And tummy has significantly reduced (https://31.media.tumblr.com/ad2137f743a7c45d9097d72dbb0a4710/tumblr_mxds57VEc11rf1csbo1_500.jpg ).

      ABS ARE MADE IN THE KITCHEN :D

    Reply
    1. Abegail Villariza December 17, 2013 at 8:21 am

      Hi Erwan,

      I’m on diet and HIIT/Tabata but I’m doing it at home only,i’ve been cutting my food intake also like no breakfast sometimes,1 cup rice and Fish on lunchtime and No dinner/eating a little ,Am I doing it Right?..and is exercising at night beneficial for Weight Loss even if its just 30-45 minutes?

      Thanks!

    Reply
    1. tuodlos December 18, 2013 at 4:31 am

      This is freaking true!! refined sugar is the culprit!! =)

      Been doing this diet for 2 months.. it works!! it really works!!

      Self control.. ;) self control…

    Reply
    1. Seajay January 8, 2014 at 5:52 pm

      Hi Erwan! Do you have something we must do to lose weight? Where can I find it? :)

    Reply
    1. Jess April 9, 2014 at 11:34 am

      I’ve been training real hard for my dream abs for 2 weeks now and this tips helped, I ate icecream earlier shit. More motivated that ever, thanks for this post!

    Reply
 

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about THE FAT KID

I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.

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