1st thing—————-> Eat frequently. Two hours apart if possible but 3 is good.
FOODS to help you build your abs & uncover them:
Peanut butter, almonds & other nuts, oatmeal, turkey & other meat, beans & legumes, eggs, olive oil, whey, berries & spinach.
AND……drink tons of water. Tons.
Protein raises your metabolic rate & keeps you satisfied. So eat it.
On workout days: Eat 1 gram of carbs per lb of your body weight.
On rest days: Keep it minimal throughout the rest of the day.
Not too much! Save it for your cheat day if you drink & don’t go overboard on your cheat day!
(Booze=Loads of carbs)
Eat loads of veggies. They’re filling & nutritious. They can help you to avoid binges.
Again, sit down to eat. Pay attention to every mouthful. This will also help you to not binge and be satisfied.