# 2885: How to Get Six-Pack Abs in 4–6 Weeks: Track Calories, Eat High Protein, and Strength Train Your Core

Page: https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363/2885-how-to-get-six-pack-abs-in-4-6-weeks-track-calories-eat-high-protein-and-strength-train-your-core
Text version: https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363/2885-how-to-get-six-pack-abs-in-4-6-weeks-track-calories-eat-high-protein-and-strength-train-your-core.md
Podcast: [Mind Pump: Raw Fitness Truth](https://stenobird.com/podcast/mind-pump-raw-fitness-truth-320363)
Published: 2026-06-22T00:00:00+00:00
Episode link: https://mindpump.libsyn.com/2885-how-to-get-six-pack-abs-in-46-weeks-track-calories-eat-high-protein-and-strength-train-your-core
Audio file: https://traffic.libsyn.com/secure/mindpump/2885_Final.mp3?dest-id=248504
Processing state: not_requested
JSON: https://stenobird.com/v1/public/podcasts/mind-pump-raw-fitness-truth-320363/episodes/2885-how-to-get-six-pack-abs-in-4-6-weeks-track-calories-eat-high-protein-and-strength-train-your-core
Duration seconds: 1462

## Resource

Get The No BS 6-Pack Formula: https://www.nobs6pack.com?htrafficsource=libsyn-organic&hcategory=MPSHOW&el=2885 This Episode discusses why visible six-pack abs are rare and emphasizes that abs are muscles that must be built while getting leaner through improved body composition, not just weight loss. It outlines a three-part approach: (1) track everything you eat and drink for seven days without changing habits to establish a true calorie baseline, then monitor waist or body-fat trends; (2) create a modest calorie deficit of about 500 calories, eat about 1 gram of protein per pound of target body weight, avoid heavily processed foods, and test removing bloat-triggering foods like gluten, dairy, eggs, or legumes; and (3) prioritize strength training over cardio to preserve muscle, and train abs with resistance, full range of motion, and moderate reps rather than high-rep endurance work. The episode also promotes the No BS Six-Pack Formula program and sponsor products. This episode is brought to you by CRISP POWER www.crisppower.com/mindpump Go to www.crisppower.com/mindpump and use code mindpump for 10% off your order 00:00 Six Pack Reality Check 00:58 Build Abs Not Skinny 03:41 Track Calories Baseline 06:02 Avoid Tracking Mistakes 09:34 Cut Calories Add Protein 11:09 Beat Bloat Triggers 16:25 Strength Training Wins 18:16 Train Abs Like Muscle 21:46 Programs And Wrap Up

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