One Meal a Day to Six-Pack Abs: The Challenge to Get a Flat Stomach Begins

by David

in Health & Fitness

6 pack challengeThe challenge is to lose enough of my excess body fat to see a flat stomach and (maybe) some defined abs on a one meal a day diet.

I’ve already lost over 30 lbs this way and I’m keen to see whether this sub-optimal approach to dieting can get me all the way to a flat stomach.

The conventional wisdom says NO, but I want to find out for myself.

NOTE: I want to be clear that I am not recommending this as a diet for you or suggesting in any way that you can get six pack abs by doing what I am doing. This is my personal account of my attempts to reach this specific body composition goal.

You should seek professional medical advice before embarking on a diet.

From fat abs to flat abs

I documented my progress during the last stage of my diet over Christmas and New Year (a crazy time to be on a diet!) and lost nine pounds in four weeks, which is pretty good considering.

173lbs following initial stage of diet

From 205lbs to 173lbs

from 205 lbs to flat abs

Diet started at 205lbs

Check out these posts and you’ll get an idea of what I ate – it will probably surprise you.

IntroWeek 1Week 2Week 3Week 4

I wrote a comprehensive post about the diet HERE but in brief it works like this:

Mon to Fri – One main meal in the evening with a dessert.
Sat – Free day or cheat day
Sun – Two meals (Lunch and Dinner)

Throughout the day I drink water and tea made with whole milk and one sugar.

If I’m really hungry or feel faint or weak (it’s rare) I’ll have a small snack, maybe fruit or nuts, or anything else that doesn’t put too much of a dent in my diet. But most of the time I get by eating just once.

Exercise is limited to a brisk walk twice a day for 30 minutes each time (don’t exercise to lose weight – unless you really want to for fun).

There’s nothing else to it. No weights, no running, no hellish workouts, no fancy foods, no pills or potions.

It’s simple. And that’s a good thing – because I’m too busy to mess around with weighing food and counting calories. I also want to be able to eat what my family eats during the evening meal – normal everyday food.

The six pack challenge has been updated!

UPDATE: The six pack challenge ran for 42 posts and you’re welcome to scroll down and read them, however the latest incarnation of the challenge is called “Get a flat stomach by summer“.

It’s only the format of the challenge that has changed, the method has not.

It turns out that writing about the process on a daily basis was tougher than losing the weight. So when I lost interest in writing about it, I lost interest in the goal and took a few weeks off.

My enthusiasm is rekindled now as I’ve adopted a simpler way to track my progress and stay motivated.

So feel free to continue reading the old challenge below or click on the image above to go to the new challenge.

The six pack challenge begins!

The plan is to lose the remaining fat to reveal my abdominal muscles by continuing to eat one meal a day.

I’ll publish a new post every day with a photo and hopefully over the next 4 to 6 weeks we’ll be able to string those photos together and see some good progress.

1 Meal a Day to Sixpack Abs: 001

Day 1 of the diet

There’s no time limit for this, four to six weeks is just a target to aim for, but I’m expecting to lose around 10lbs in February and then at some point in March I expect to see some abs!

I hope you’ll stick around and follow my progress.

Start here:

Six Pack Abs Challenge Day 1

All entries:

Day 001002003004005006007008009010011012013014015016017018019020021022023024025026027028029

Day 030031032033034035036037038039040041042

on my way to getting a six pack

This is my progress mid-way through February

{ 7 comments… read them below or add one }

Midlife Singlemum February 1, 2012 at 9:30 am

Looking forward to this as I’m also not a fan of exercise (apart from walkng and burning calories as part of the regular day). I lost 9 1/4 lbs in January but I was sick for the final week so had an enforced one meal a day diet (if two slices of toast counts as a meal). The good thing about this is that my stonach shrunk and I now know that I don’t need to eat during the day.

Here’s to a successful February for us both!


David February 1, 2012 at 11:48 am

Well done!! 9 1/4 pounds is fantastic! I’m really pleased for you. ๐Ÿ˜€

February is going to be great for both of us and I’m looking forward to doing this!


Sarah July 24, 2012 at 3:17 am

Thank you so much for writing this blog. I just started this way of eating, although I have done it in the past. I began practicing TaeKwonDo four years ago. I have slowly lost 20 pounds just through taking martial arts. Next month, at age 59, I am testing for a black belt in TKD. I would like to lose a few more pounds before this test, but more than that, I want to be healthy and live a life free of worrying about food all the time. I so appreciate your writing. You write in an easy to read, through style…

I admire your dedication to working and raising your children. My husband and I birthed and adopted a small tribe of children. Loving and teaching your children is the most important job in the world….congratulations to you!
Best Regards,


David July 24, 2012 at 11:47 am

Hi Sarah, having a ‘tribe’ is a great way to think about it. Our tribe is stuck at 4 for the moment, who knows what the future holds though! ๐Ÿ™‚

It’s great to hear that you’re going for your black belt, and I guess dropping a few more pounds between now and then, would certainly help.

One of my biggest regrets is that I didn’t push harder to make black belt in Judo. I got to brown and then let it all slide. I feel I’m too old now at 43, but then I note you’re 59, and that makes me want to reconsider.

I’m with you… I want to live a healthier life and not be thinking about food all the time.

I wish you the very best with the TKD. I would love to know how you get on! ๐Ÿ™‚



John September 24, 2013 at 4:39 pm

4years ago I waighed 126kg and whit one meal a day and 2l of water a day I cane down to 80kg in about a year and stayed at that even after starting to eat 3meals a day Good work man


Beverly November 1, 2013 at 10:58 pm

I absolutely love your blog. I did a “type” of this in high school and it worked very well for me. I then started a family and my eating habits changed. I gained about 20 pounds. I decided to start again today and now that I have read your blog, I have much better direction and some validation on the plan. Thank you and congratulations!!


David November 2, 2013 at 11:29 am

Hi Beverly, it’s good to hear that something similar has worked for you in the past.

Having a young family is a busy time in our lives and our diets tend to slip. It’s just the way it is sometimes ๐Ÿ™‚

It’s also good to hear that you’re starting again. Taking back control just a bit at a time is an amazing feeling. I hope it goes well for you.

I’m not writing about the diet so much on this site anymore. But I am writing about it here on

Thanks for stopping by!


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