Brandon Carter's Ultimate Guide On Abs: Get a Six-Pack Fast

A lot of people want to know how to get a six-pack.

But they don't just want to get a six-pack—they want to get a six-pack fast. I know that because when I look at Google search analytics, I see that's what everyone is searching for.

A lot of nerds will say, “You can't get a six-pack fast! You can't do it fast! It's going to take time!” 

The word “fast” is relative. Right? Compared to what?

I will show you the fastest way to get a six-pack, no matter where you are. There are three essential steps.

Step 1: Count Calories

You have to start counting your calories.

Track all the calories that you consume.

A lot of people will tell you about different diets:

“Should I do carnivore? Should I do keto? Should I do vegan?” 

Let me help you out: it doesn’t matter what diet you choose. They all work.

What really matters is that you are burning more calories than you consume.

You have to burn fat off your abs, right? You may have the ab muscles now—in fact, you do. Yeah, you do have some abdominal muscles now. You just can't see them because you have too much fat on them. And we need to get that fat off.

However, you cannot lose fat in one spot. Unless, of course, you do liposuction or something.

Don’t do that. There’s an easier way.

Calculating Calories Burned

Here’s the formula:

Take Your Body Weight in lbs. X 10 = Your Total Daily Calories.

So, if you’re 200 lbs., you will only get 2,000 calories daily. That's not a lot! That’s the point.

Don't say that's not enough food because you clicked on an article showing you how to do it fast.

People will immediately say, “You should do something sustainable!”

I hate that advice. And people who give that advice do so because they think you’re soft. They think you can’t handle anything hardcore.

Maybe they’re right. Maybe you are soft.

But I’m going to assume that you’re tough enough to go hard for a short period of time and then find something sustainable to maintain.

To lose fat, you must be in a caloric deficit.

A caloric deficit–by definition–means you’re starving your body of calories. It’s starvation.

So, my question becomes: Why the hell would you want to sustain starvation?

Go hard for a short period of time, and then find your maintenance level.

It Doesn’t Matter What You Eat

I don't care what you eat.

I don't care if you do keto. I don't care if you do carnivore. I don't care what you put in your mouth.

I care about two things:

1. Your body weight in lbs. X 10
2. 1 gram of protein per pound of body weight 

Do you see where it gets difficult?

The Three Macronutrients

I'm not telling you to do keto.

I do keto because I enjoy it. I’ve been doing keto for eight years. It's fantastic for me, you don't have to.

However, there are three macronutrients:

-Protein
-Carbs
-Fat

You have essential protein, which is made up of essential amino acids, and essential fat, which is made up of essential fatty acids.

There's no such thing as an essential carb. I digress.

If we're following the rules of 1 g of protein per pound of body weight and body weight in lbs. X 10 for calories that means you're going to have to restrict something.

I'm not telling you what to do. I don't really care what you do, but keto starts to be a compelling option. You don't need carbs to live, but you do need essential fatty acids and amino acids.

That's why I like keto.

If you're going to cut something, I’d rather cut off what’s less necessary.

But you can do whatever you want. I don't care what you do. I'm not telling you what to do as long as you follow these rules.

Tracking Your Food

Now, how do you track it?

Well, you're going to get the app “My Fitness Pal” and put in everything you eat.

I keep a scale with me everywhere I go. I have a scale in restaurants, family gatherings, etc., everywhere I'm at.  And I weigh my food.

If I'm eating wings, I just count the wings and put them in.

What Brandon Does If He Can’t Weigh His Food

People will often ask,

“What if you can’t weigh something?”

Like a casserole or something…

Simple: I don't eat it.

If I can't weigh it, I don’t eat it. If I can't figure it out, I don't eat it. Super simple.

If you're not tracking, you're slacking.

People say that's not sustainable. That's because they’re punks. I’ve been tracking everything I eat for almost two decades every day.

That's why I look like this at the age of 40, and that's why you look like you.

Step 2: Track Calories Burned

You must start tracking the amount of calories you burn.

So, I want you to get some sort of Fitness tracker.

Apple Watch

You can get an Apple Watch—I like the Apple Watch Ultra. I have one, and I wear it when I work out.

Whoop

Whoop, is this band you wear on your arm.

I wore that for years and I really like it. It's good technology. However, it looks kind of…nerdy. 

It doesn't match with the Cartier bracelets and the luxury watches I enjoy wearing.

Oura Ring

What I like is the Oura Ring. 

It looks great, and it tracks my activity levels and the calories I burn each day.

Burning Pounds of Fat

Now, we want to track calories burned because we want to start tallying this amount up and logging it in a spreadsheet.

We log the calories consumed daily and burned, then calculate the deficit.

Let's say you weigh 250 lbs. Take 250 and X 10 (calories consumed) = 2,500 calories daily. That’s your number. Don’t exceed it.

You eat 2,500 each day.

Here's where it gets interesting. 

If you want to burn a pound of fat, you need to burn 3500 calories for every pound of fat you want to lose. Tracking your numbers in the spreadsheet will help you track how much you burn.

The average guy burns around 2,000 calories a day doing nothing because you're going to burn calories just by living life, walking around, and using your organs to keep your body alive.

But let’s say all you did was burn 3,000 calories a day.

That puts you in a 500-calorie deficit!

Every day, you burn 3,000–you know, because you track it–oh, look at that! If you do that seven days in a row, you’ll burn a pound of fat!

Now, if you want to really step your game up, burn more calories.

Burn 4,000 calories in a day (it's not as complicated as you think, but you won't know it unless you track it).

If you burn 4,000 calories every day, guess what? You burn way more fat! Now, you burn 3 lbs of fat in one week!

If you don't want to lose muscle, you start tracking the proteins.

1 gram of protein per pound of body weight should allow you to maintain most of your muscle, even in a caloric deficit.

So, how do you burn calories? I got you.

Step 3: Workout

When people say abs are made in the kitchen, I understand what they mean. It's just a stupid saying.

Because you have to eat less, abs are not made in the kitchen. Abs come from being in the kitchen less. Keep your big ass out the kitchen.

But you also have to have abdominal muscles. You actually have to have the muscles to have a six-pack.

Unless you are doing planks, sit-ups, and crunches next to your stove, you’re not making abs in the kitchen.

So, if you need to work on your abs, I know a guy who can help you out with his videos that have millions and millions of views. Look for the most popular videos.

Walk

You're going to walk.

How much are you going to walk? 20,000 steps a day. That's it.

And I know people will take issue with this saying, “Who’s got that kind of time?”

Um…people who are serious about their goals.

There’s an army of women out there on YouTube who have done it and vlogged about it.

Are you telling me you can’t do it? Come on.

How to Start Walking a Lot

It's going to be difficult if you live in a colder region.

But when I took the subway in Manhattan, I used to get off a few stops earlier and then take long walks through Central Park on my way to work and on my way back from work.

I would walk during my lunch break. I would walk after work. Any activity I could do walking, I did.

Walk with your kids, walk your dogs, walk your girlfriend, etc. Just walk.

Get a Treadmill Desk

A cheat code that helped me: I got a treadmill desk.

You can get these off Amazon; they cost a few hundred dollars. I was walking while I was working, all day, every day.

I actually got way more than 20,000 steps per day. Plus, you’ll be doing the Brandon Carter workouts. So you’ll burn more calories.

The BMM Takeaway

Listen, you can argue for your own limitations if you want.

But if you argue for your own limitations, you get to keep it.

I know you can do this. I believe in you more than you believe in you.

So, a quick recap:

-Get a food scale
-Track your calories in My Fitness Pal
-Take your body weight in lbs X10 = calories per day
-Get 1 gram of protein per pound of body weight
-Track calories with a fitness tracker
-Do my ab exercises
-Track all information in a spreadsheet.

If you do all that, you’ll have your six-pack in no time.