How To Actually Get a Six Pack After 30 (5 Step Guide) 

Something I hear all the time as a trainer is “Phill, it’s so easy for you to get a six pack since you’re only in your 20s. When you get to your 30s, things will go downhill!”

So, I decided to make a post about how, even in your 30s, you can still get an awesome six pack physique.

For both men and women who are aged 30 or older, the two most important factors that get you a six pack or a flat stomach is your Calorie Intake and How Much Resistance Training you currently do.

 Although eating healthy foods is great, none of that matters unless you are aware of how many calories you are eating.

Depending on your body type you may need to eat more or less calories but, regardless, everyone looking to get a nice lean physique needs to start lifting some weights.

Here are four steps to get a six pack in your 30s.

Step 1: Figure Out Your Calorie Intake

Calories are what provide us energy and allow us to function properly.

There’s a concept called energy balance which determines how much energy we store vs. how much energy we expend in our body.

Basically put, there are three states you can put your body into which is in a surplus of calories (excess energy), a maintenance of calories (balanced energy), and a deficit of calories (lack of energy). 

A surplus of calories means that the excess amount of energy we consume will most likely be stored as fat.

A maintenance of calories means that we will stay the same as we burned just enough to not gain or lose.

A deficit of calories means that we are at a loss of energy so your body must take away energy from stored fat, muscle, and other things. 

Basically we can control the shape of our bodies if we just understand how many calories you need to eat.

If you want to gain, then eat more than your maintenance calories.

If you want to shed some fat, then make sure to eat less than your maintenance calories. 

There are so many diets that try to help with allowing you to eat a deficit of calories but they do so by restricting foods and even times to eat.

If you figure out your allotted calories for each day, however, you can just make sure not to go over that amount and make sure to fill those foods with a balance of the three macronutrients. 

We will go over macronutrients in another part of the article and you’ll definitely need a calculator for that section so make sure you have it ready! 

Regardless of what your body type is, if you don’t have a six pack, your body fat percentage is too high.

Most of us need to shed some fat for our abs to be visible so here I created a list of calorie ranges needed to lose that weight. 

Remember, however, that you absolutely need to be doing some resistance training while you are losing weight since we need to build and retain muscle.

Method 1

So, now that we know about energy balance and understand the concept of a caloric deficit, how do we find out how many calories we need to consume in a day?

Well, there are multiple methods you can take which we will go over, but here is an example calorie range that you can hope to aim for to get started. 

120-130lbs: 1,300-1,500 kcals

130-140lbs: 1,400-1,600 kcals

140-150lbs: 1,600-1,800 kcals

150-160lbs: 1,800-2,000 kcals

160-170lbs: 2,000-2,100 kcals

170-180lbs: 2,100 kcals

180-200lbs: 2,100 kcals

Choose your body weight and stick to the calorie range listed above.

For example, if you are a 140 pound female, try to eat 1700 kcals everyday and, when the weight doesn’t drop anymore, start eating 1500-1600 kcals and so on. 

A lot of this is trial and error.

You will eventually figure out how many calories you need to eat to start shedding that fat.

This is a very rough estimate as everybody is different and unique. 

Method 2

The second method is to simply multiply your body weight by 12 and see what that number gets you.

For example, if you are a male that weighs 180 pounds, then you should expect your caloric deficit allowance at 2,160 kcals (180x12). 

Just like in the other step, this is a very rough estimate as it is not specific to the individual and does not account for how active you are or how much muscle you currently carry. 

Trial & error will be necessary if you want to find that perfect range of calories so adjust accordingly until you find a range that allows you to lose 1-2 pounds a week. 

For example, if you eat 2,160 kcals for the week but did not see any change, try to go for 2,000-2,100 kcals instead. You’ll find that you can quickly find your calorie range after some adjustments. 

This works for all weight so just do the same concept with the weight you got from the original Bodyweight x 12 formula that we mentioned above. 

Method 3

Method 3 revolves around using an online TDEE (Total Daily Energy Expenditure) calculator that you can find online.

It’s basically a questionnaire that you fill out which will lead you to how many calories you should eat in a day. 

Just like the other methods on this list, you want to make sure that you adjust accordingly to your lifestyle and see if the calorie range actually gives you some progress. 

Slow and steady is the key here so make sure that you don’t drop your calories too fast.

Let’s say, for example, that the TDEE calculator gives you a calorie range of 2,000 kcals per day with a certain macronutrient ratio. 

If you follow everything exactly to the point and still have not seen any weight loss then it's time to drop your calories by 100-200 for the next following week.

You’ll be eating anywhere between 1800-1900 calories and will most likely see some pretty substantial results. 

There will be a point where you hit a plateau and, when you hit that point, take a break from dieting and make sure to drop your calories once again by 100-200 till you see a change. 

This is where it gets a little complicated so let’s figure out what we can do to eat more while we shed pounds of fat.

There’s still 4 more sections of this article so let’s see what we can do now that we know how many calories you should be consuming. 

Step 2: Figure Out Your Macronutrient Ratios

Macronutrients are what make up the bulk of our calories. The three macronutrients are proteins, carbohydrates, and fats.

Each of these macronutrients have a role in your diet and plays a vital role in keeping us functioning.

 Let’s first learn about what each of these macronutrients do so we can go on to learning about how many of these macronutrients we should consume in a day. 

Protein

Protein is the building block of muscles and allows us to repair and build muscle as long as we are actively seeking to workout regularly.

It allows us to function and is in charge for the creation of tissue, bone structure, cartilage, etc. (1) 

You always hear about bodybuilders who always aim to get more protein in which is due to the importance of building quality muscle.

Muscle is what allows us to burn calories at rest which means we can eat more and still shed fat.

This is why we want to workout on a regular basis because it allows us to build muscle. 

Protein is directly related to how much muscle you will build and, getting that protein in while building muscle, is crucial in order to see some substantial results.

Most of the American diet comes from carbs and fats which means protein is often neglected. 

Experts recommend that we get 1-1.2 grams of protein per pound of bodyweight which is the optimal ratio that has been tested from credible sources (2).

Understanding how many calories you need to eat in a day is the first step in getting to your goals.

The second has to be understanding a ratio of where your calories come from. 

Let’s do some math to figure out how many calories you need to eat in a day. Let’s say you weigh 120 pounds.

It’s pretty simple, you need to eat around 120-144 grams of protein in a day if you want to build some muscle.

(This will not get you bulky it will just get you leaner) 

This is, however, the optimal range for those who actively workout and seek a consistent training schedule.

Pubmed states that the optimal protein requirement for someone with minimal activity is 0.8 grams per KG of bodyweight.

So if you don’t plan on working out while losing weight (which we really do not recommend),

then that is the calculation you need to make in order to find out how much protein you need to eat. 

Carbohydrates 

Carbohydrates are the direct source of energy which allows us to function properly.

They provide energy by increasing blood sugar levels which stimulates the production of insulin and, thus, promotes the cells in our bodies to use glycogen as an energy source (2) 

There are four types of carbohydrates you can find. These are simple carbs, complex carbs, starches, and fibers. 

Simple carbs are usually foods that are high in sugar and are easily used for energy as it promotes high insulin levels.

You can find simple sugars in a lot of processed foods such as pastries, candy, sugar, etc.

It’s a good idea to limit the amount of simple sugars you can have in your diet as they can lead to complications and have a high potential to be overeaten. 

Complex carbs are usually foods that are unprocessed and grow naturally without any modifications to them.

While simple sugars elevate insulin levels quickly, complex carbs are slower in digestion which will have a slower effect on blood sugar.

Complex carbs should be the staple of your diet as they usually carry fibers. We’ll get into the benefit of fibers soon.

Examples of complex carbs are fruits, vegetables, beans, and whole grains. 

Starches are usually a form of complex carbs that come from plants.

You can find starches in potatoes, pasta, and beans. These usually contain a lot of fiber as well so they’re fine to eat and even recommended. 

Fibers are an insoluble complex carb that promotes digestion and allows us to feel more satiated without the addition of calories. (3)

This is why we should aim for around 30 grams of fiber a day as they will keep our system healthy and allow us to feel fuller when we are in a deficit of calories. 

Now that we know about the types of carbohydrates and what they do for our bodies, let’s figure out how many grams of carbs we should be consuming in a day.

Experts recommend 45-65% of our calories come from carbs, so, just to say safe, let’s say that 50% of your calories should come from carbs. 

Let’s say that, for the sake of simplicity, your allotted calories for the day to lose weight is 1,000 kcals.

That means 500 calories should come from carbs and, therefore, you should be eating 125 grams of carbs. (500/4). 

1 gram of carbohydrates equals 4 kcals so you should be eating 500 kcals coming from 125 grams of carbs.

Just like finding your calories, trial and error is recommended to finding the optimal level of carbs for you. Just stick to the 45%-65% range and you’ll be good to go. 

Fats 

Fats are important in your diet as they are also one of the main sources of energy in our body and carry a lot of soluble vitamins that are necessary to function.

Fats, however, contain the highest amount of calories per gram and should be eaten in moderation as there is a very high potential to overeat and gain weight. 

The World Healthy Organization (WHO) and the Dietary Reference Intakes recommend that only 20-35% of calories should come from fats.

This is due to the high potential to overeat on them and the many health factors that can come from a consumption of too many fats. (4) 

The ratio that we like to use is 25% of calories coming from fats.

Anymore than that and we will most likely see that your calories will increase rapidly as 1 gram of fat equates to 9 kcals.

There’s a time and place to eat your fats but just make sure to eat them in moderation. 

For simplicity, let’s just say that you are eating 1,000 kcals to lose weight.

This means that 250 of your calories should be coming from fats which equates to 27.8 grams of fat per day.

Doing this will allow a lot of room for error and will allow us to still go over by a few grams and still be in a safe zone. 

The American diet really promotes a high fat and carb diet so make sure that there is a balance of these macronutrients.

Let’s summarize a balanced diet and see what the formula is to eat healthy. 

Conclusion

In conclusion, we should be eating 1-1.2 grams of protein per pound of body weight, 50% carbs, and the rest to fats.

Let’s do the calculation for a 140 pound individual who needs to eat 1,800 kcals to lose weight. 

Example Calculation

1. Since the person weighs in at 140 pounds, our protein should be set at 140 grams. If you want to go to 168 grams, feel free to but it will be more challenging. 

2. Since the allotted calories for the day are 1,800 kcals, 45% of those calories should come from carbs.

This means that 810 kcals are going straight to carbs which gives us 202.5 grams of carbs (810/4 = 202.5). 

Now it’s time for some fats. Make sure to get your calculator out since this can be a little confusing. 

3. We know our macros for protein and carbs which will help us get our grams of fat. Let’s do the math.

We have either 140 grams - 168 grams of protein, let’s just say it’s 150 grams which equates to 600 kcals. Stay with me here. 

4. We know that we have 202.5 grams of carbs which equates to 810 kcals and 600 kcals coming from protein.

This equates to 1,410 kcals which leaves us with 390 kcals (1,800-1,410) coming from fat. 

5. 390 kcals divided by 9 equals 43.3 grams of fat.

This means that out of our 1,800 calories, we have a macronutrient ratio of 150 grams of protein, 202.5 grams of carbs, and 43.3 grams of fat. 

This leaves us with a ratio of 33% protein, 45% carbs, and 22% fats.

This is definitely the optimal ratio to use when figuring out your macros so let’s stick to making sure we stick to the range we have set for ourselves. 

Step 3: Learn How to Track Your Calories & Eat Your Protein

Now that you know your calorie range and macronutrient range, it’s time to learn how to track your calories.

The best app that I’ve found to track calories is MyFitnessPal which is a great help if you’re looking to get accurate measurements of your food. 

They have the largest database of foods around the world which really helps when you come from a minority background.

Now, here’s what I recommend. 

We know our macronutrient ratios and how many calories we should be eating in a day. So let’s make a week by week plan that we can follow using those macronutrients.

Here is a list of steps you can take to create a meal plan. 

1. Set your macros on Myfitnesspal & Fill those macros up with foods you enjoy  (Take mine for example: 155P 250C 50F) 

2. Plan ahead for 2 whole days 

3. Repeat every 3 days so you can add some consistency without getting sick of the food

These are the exact macros that I consume on a day to day basis for when I’m losing weight.

I’ve done the calculation for myself just as we did together in the previous section of this article.

I just tweaked it a bit as, after 6 years of doing this, I’ve figured out how my body reacts to different ratios. 

You basically want to create a meal plan by filling out 3 days of food with your allotted macros for the day.

Take a screenshot of those meal plans or just memorize them.

For every 5 pounds you lose, create another meal plan with a completely new calculation that you’ve made. 

Weight is a huge factor of how many calories you should be eating so make sure to drop accordingly as you lose weight. 

Now that we know how to handle our nutrition for optimal fat loss, let’s learn about the importance of muscle and how you can start building some. 

Step 4: Start Training With Resistance 

Ever hear that abs are made in the kitchen?

Well, that’s only half true. Yes, your diet is the main factor that will contribute to fat loss but what happens when you shed all that fat with no muscle underneath to pop out?

That is the skinny fat look that we all want to avoid.

Now remember, when you build muscle, you don’t get big and bulky like traditional bodybuilders.

You get nice lean muscle that slims you down, especially when you follow the calorie ranges listed above.

There are so many health benefits to building more muscle with the most important being that muscle burns calories at rest.

This means that the more muscle you have, the more calories your body burns when you do nothing. 

This translates to allowing you to eat more and still lose fat as your body is burning more calories as you go on to do your day to day activities.

Muscle not only allows us to look and feel amazing, it allows us to live comfortable lives that are filled with awesome foods and healthy eating habits. 

Let’s learn how to build some muscle now that we know the importance of it. What you need to do in order to start building muscle is have a workout plan or regimen. 

Here we have laid out two workout plans for the girls and guys. It’s pretty basic so make sure you look online to find the best one that suits you. 

You want to make sure you have the equipment to do these workouts so here is our recommended list of items you need to get in order to build that muscle. (Includes Affiliate Links) 

Women 

Monday (Full Upper): 

• Seated Shoulder Press: 4x20 

• Lateral Raises: 4x15

• Lat Pulldowns: 4x12

• Dumbbell Row: 3x10

• Dumbbell Fly: 3x10 

• Knee Push Ups: 4x20

• Weighted Crunches: 3x35 

Wednesday (Back/Hamstrings/Biceps) 

• Assisted Pull Ups: 3x10

• Lat Pulldowns: 4x12 

• Cable Row: 4x15

• Stiff Leg Deadlift: 4x15

• Hamstring Curl: 4x15

• Bicep Curls: 3x10

• Hammer Curls: 3x10

Friday: (Legs/Butt/Abs): 

• Squats: 5x5 

• Goblet Squats: 4x20

• Glute Bridge: 4x20

• Glute Kickbacks: 4x20 each leg

• Jump Squats: 4x20

• Weighted Crunches: 3x35 

• Leg Lifts: 3x35

Men 

Mon: Chest, Shoulders, Triceps, Abs (Push Day)

• Bench Press: 3 sets 10 reps

• Dumbbell Press: 4 sets 12 reps

• Shoulder Press: 3 sets 10 reps

• Lateral Raises: 3 sets 15 reps

• Triceps Rope Push Down: 3 sets 15 reps

• Cable Crunches: 4 sets 15 reps 

Wed: Legs & Abs

• Goblet Squats: 4 sets 20 reps

• Weighted Walking Lunges: 2 sets 20 steps

• Stiff Leg DeadLift (Romanian Deadlift): 4 sets 15 reps

• Glute Bridges With Weight: 4 sets 20 reps

• Jumping Squats With Resistance Bands: 5 sets 20 reps

• Weighted Sit Ups: 4 sets 25 reps

• Weighted Toe Touches: 4 sets 25 reps

Fri: Back & Biceps (Pull Day)

• Assisted Pull Ups: 3 sets 10 reps

• Lat Pulldowns: 4 sets 12 reps

• Dumbbell Rows: 4 sets 10 reps (Each Side)

• Seated Cable Rows: 4 sets 15 reps

• Bicep Curls: 3 sets 10 reps

• Hammer Curls: 3 sets 10 reps

This is a simple resistance training workout plan.

What I recommend is to just look these workouts up on Youtube and choose weights that are not too heavy at first so you can really get your form down. 

When you feel that you’ve grasped the form, feel free to go heavier and heavier every week. Remember, this will not get you big and bulky. It will get you nice and lean.

Step 5: Keep it Up For a Year (Or 2)

So, here’s the hard part. You have to put in the time.

There’s no way around it. Muscle is made over time and requires a lot of work to grow.

Not only do you have to put in the work to build the muscle, you also have to be consistent and do it for a year or longer.

The fitness industry has become so infatuated with the promise of abs within 2 weeks or a month.

However, it really does take months or years to obtain that fit and lean physique.

I  promise , once you see the results month by month, you will become addicted to the progression and will fall in love with seeing your body change.

My transformation didn’t actually occur until four years later.

I grew up pretty chubby all my life and it wasn’t until college where I really saw myself change.

Our tip here is to simply not be discouraged and just know that you are doing a good thing for yourself. 

A fitness lifestyle is amazing and, once you get the hang of it, it becomes one of your favorite parts about life.

Fitness has allowed me to grow into who I am today and I’ve even dedicated my life to help others in the same way so many others have helped me. 

If you want to work with us, feel free to click the link below and sign up for a free consultation.

We’re a local gym located in Walnut, CA so, if you’re in the area, come by and say hi!

We hope this article has made a difference in your fitness journey. 

All that’s left to do is get out there and get fitnessing!

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