You need more muscle to increase your metabolism and burn off the fat that covers your six-pack. On the nutrition front, this means eating protein regularly. Because the body has no way to store protein, it needs a regular supply to keep your muscles well stocked. Eating small but frequent meals has always kept me more muscular. The protocol that’s worked best for 90% of my clients is to have five whole-food meals and one protein shake per day. If your diet calls for 200 grams of protein in a day (a good goal for a 200-pound man), I advise consuming five to six meals with 30–50 grams of protein in each.