Jeff Nippard's Science-Backed Plan to Get Abs in 60 Days

Getting shredded abs isn’t about luck—it’s about science. Jeff Nippard, the guy who turns fitness myths into hard data, has broken down exactly what it takes to carve out a six-pack in 60 days. No fluff, no gimmicks—just pure, actionable steps.

Follow these steps religiously, and you’ll see the results. Let’s dive in:

1. Hit a 10-15% Caloric Deficit (Daily)

   • Fat loss is non-negotiable for visible abs.

   • Use a TDEE (Total Daily Energy Expenditure) calculator and subtract 10-15% from your maintenance calories.

   • Example: If your maintenance is 2,500 kcal, eat between 2,125-2,250 kcal.

     
     

2. Eat 1g of Protein Per Pound of Bodyweight (Daily)

   • Protein preserves muscle while cutting fat.

   • If you weigh 170 lbs, aim for 170g of protein.

   • Sources: Chicken, lean beef, fish, eggs, Greek yogurt, whey protein.

     
     

3. Train Abs 3-4x Per Week (Progressive Overload)

   • Exercises: Hanging leg raises, weighted crunches, cable crunches, ab rollouts.

   • Start with 3 sets of 10-15 reps per exercise.

   • Increase reps, weight, or sets each week.

     
     

4. Lift Heavy (3-5x Per Week)

   • Prioritize compound movements: Squats, deadlifts, bench press, overhead press.

   • Heavy lifting maintains muscle mass in a caloric deficit.

   • Aim for 4-6 reps per set with 80-90% of your 1-rep max.

     
     

5. Walk 8,000-12,000 Steps Per Day

   • Walking burns extra calories without taxing recovery.

   • Track steps using an Apple Watch, Fitbit, or smartphone.

     
     

6. Do HIIT 2-3x Per Week

   • High-intensity interval training boosts fat loss without sacrificing muscle.

   • Example: 20-second sprint, 40-second rest (repeat for 15-20 minutes).

     
     

7. Cut Out Liquid Calories

   • No soda, no fruit juice, no sugary coffee drinks.

   • Stick to water, black coffee, and unsweetened tea.

     
     

8. Track Macros With 90% Accuracy

   • Use MyFitnessPal or Cronometer.

   • If you're not tracking, you're guessing.

   • Weigh your food. Guesswork ruins results.

     
     

9. Sleep 7-9 Hours Per Night

   • Poor sleep = higher cortisol = stubborn belly fat.

   • Stick to a consistent bedtime. No screens 60 minutes before sleep.

     
     

10. Stay Hydrated (Aim for 3-4 Liters Per Day)

    • Proper hydration optimizes metabolism and muscle function.

    • Drink a glass of water before meals to prevent overeating.

      
      

11. Limit Alcohol to 0-2 Drinks Per Week

    • Alcohol lowers testosterone and increases fat storage.

    • Stick to clear spirits if you must drink.

      
      

12. Manage Stress (Daily)

    • Chronic stress leads to elevated cortisol, which promotes fat retention.

    • Strategies: Meditation, deep breathing, daily walks, journaling.

      
      

13. Track Progress Every Week

    • Take photos under the same lighting and conditions.

    • Weigh yourself 3-4x per week and track weekly averages.

    • Adjust diet and workouts based on results.

      
      

No shortcuts. No magic pills. Just science-backed consistency. Follow these 13 steps for 60 days, and your abs will show up. Now, stop scrolling and start executing.

Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult a qualified healthcare professional for personalized recommendations.