The Sixpack is build in the kitchen

This statement is quite correct, as you need to have a body fat percentage of 10% or below in order to have a visible sixpack. Whether you want to have a sixpack or just decrease your body fat, with the following nutrition concepts you are on the right way.

The ketogenic diet

With this diet we will train our metabolism to only use fat as fuel, so that we are able to burn fat 24 hours. In order to get there, we need to reduce the carbohydrate intake to a maximum of 30g per day!




The day is divided in two parts. First one is pre-workout and the second one is post-workout. This is a combined method of losing body fat and gain muscle mass, as we consume protein and fat before the workout and refill our muscle/energy stores with carbohydrates post workout. Its perfect to gain lean muscle mass.


Intermittent Fasting

I highly recommend this concept, as this is a great tool to simplify your nutrition habit. We will split the day again, but this time we differentiate between an eating window (8 hours) and a fasting window (16 hours). And…don’t worry, you won’t loose muscle mass nor starve to death after fasting for 16 hours. Quite the contrary, as this concept has some really great physical and psychological benefits, e.q. autophagie.



PSMF – Protein Sparing Modified Fast

It’s kind of a “crash-diet” but has been scientifically approved. Especially for overweight people, but not for a long period of time. It’s about reducing fats and carbohydrates to a minimum and increase the protein amount dramatically. This has two big advantages, on the one hand we have created a big caloric deficit, on the other hand we can benefit from the thermogenesis resulting from the high protein intake.