End of diet

[Kärnfysikern]

Well now Im gonna slowely end this diet. Another failure it seems like. No abs visible. Still a flabby midsection, little love handles. Im leaner then I have ever been but Im far from lean. Il stay away from the beaches this summer thats for sure.

The good thing about this diet is that I have learned alot, I now know the first 2 months or so of the diet was a complete waste cause of poor eating habits. But what went wrong after that I have no clue I have included before and after pics.

Now I dont know how to end the diet exactly. My plan is to slowely upp kcal mainly by increasing carbs and add lean sauces and stuff to my meals. Il bump it upp so that I dont feel hungry anymore and then Il cruise through the summer keeping my weight stable and maby lean upp a bit more before I bulk upp. Does that sounds like a resonable plan?

**** I want my abs

[Kärnfysikern]

seems like ar is ****ing with me so Il try and attach again

[Kärnfysikern]

**** it Il link to them isntead

[Kärnfysikern]

btw this question is hard to answere I know. But if I do one hardcore week of dnp (600mg/day) and then 2-3 more weeks of hardcore dieting and cardio. Is it possible that I would se my abs clearly then?? I have almost no fat on legs anymore and back is pretty lean the only places I have fat left is on my stomach and on the sides of my lower back. I just dont know how **** close I am. if its just a few more weeks then I might stick through it, but if Im looking at 6+weeks more of dieting then Il say screw abs for this time.

[SwoleCat]

Do NOT use DNP . (Do Not Participate) If you do, remember I said I told you so.

You look just fine, but you need to keep going. Getting ripped is serious business, and it takes a very dedicated person day in/out to keep going until "there". You are not far off, but you'd have to keep going for sure and take it to extremes to get to look like what you wish to look like. It's hard work.

~SC~

[usualsuspect]

Making great progress Johan. Keep truckin' along. By the way, what does your cardio scheduele look like? If anything I would increase cardio to 2x a day on non-training days. Like Swole said, DNP is not the answer.

[sooner45]

I gott agree with SC bro! Stay with it! You look great man!! Hell if I were that close I sure as hell wouldnt stop!!! Do the deal baby!!!!

[dangit]

I think you've made great strides... Getting a 6 pack is a full time job. You have to totally change your eating habits for the long run and not just call it a "diet" and then end it at some point.

I think your doing great and if you keep it up, then you'll get great results soon.

I'm not sure what your diet looks like, but you shouldn't feel hungry all the time. You should post your diet so that we can get a good idea of what you're eating.

Also you dont' need ephidrine, t3 or DNP to get washboard abs. I used to do natural bodybuilding and didn't take any of that stuff and always had good abs year round. I ate clean and didn't add sauces and crap to my meals. It's all in your diet. Try to gear it so that it's not an effort and seems like a normal way to eat.

Good luck man.

[daman1]

Broooooo...your so close!! Don't give up now! Like the others said, DNP is not something to delve into. Sticky with it as your so close you can almost taste the success..

[bad_man]

If you've learned from the mistakes you made at the start of the diet, why are you stopping? Learn and adjust, learn and adjust. It's never ending, dude. Always strive for improvements.

I think you're making great strides by the way.

[ripped4fsu]

good improvements bro... keep after it!

[bad_man]

Did your diet make your hair fall out?

[Spoon]

bro your on the verge, five it 3 more months and the fat will slowly melt away. i can see a VERY big difference with your before and after especially your side view shots. you are visibly leaner. just imagine your goals are so close dont stop now. make us all proud and post your pics again in 3 months. i bet we wouldnt recognize you. good luck johan!

[RockyX]

I'm with the other guys bro. I think you are not too far off. And I don't think you could call the diet a failure, that is a major change you have accomplished! Also, it seems that you have lost a great deal of body fat, it may be that there is loose skin around your stomache right now, hiding your abs. It's hard to tell from fat. It will tighten with time though (in most cases). Anyways, good job bro, and don't stop until you reach your goal!

[Kärnfysikern]

****it this thread is pissing me off now, in a good way. You guys are **** right that I cant quit now when Im close.
Just a few ****ing weeks more argh

Thanks for the replies.
Your right swole getting ripped is serious buisness and I need to make sure I can handle it.
But what do you mean by taking it to the extremes? Dubbel the ammount of cardio?

Dangit about hunger, something is not right with me and hunger. Im ALWAYS hungry. Im talking even when bulking, I can stuff myself and within a hour it feels like Im starving and I cant keep at it like that all day long. Im "blessed" with a insane apetite. Sure makes bulking easy
The only time Im not hungry is on my eating days when I have been stuffing myself since morning and is on the verge of puking.
Now after dieting since january my hunger has taken on new peaks, its not insane anymore its homongeous. Its always like that for me when I have been dieting for a couple of months. It grows and grows and grows and infests my mind with naughty thoughts of food, food, food and more god **** food. Now after starting winny my mind has been all screwed upp to, the hunger has changed form somehow and not only does the hunger hurt now, it also depresses me horribly somedays. It sounds **** silly but somedays it feels like its not worth living if I cant enjoy good food daily. Im not gonna off myself cause Im dieting lol but I have never feelt hunger like this before, its dreadfull and I have to find some way to handle it.

Ephedra lowers the apetite somewhat but not all that much.
This apetite is what made me fat in the first place and what makes bulking horrid(but **** fun to)for me. When I let lose I eat until there is no tomorrow. I seirously think I have some kind of eating disorder
Ohh well **** that to cause its just another thing I have to break

Im gonna continue this mofo diet for a while longer, as long as I can stand it, if I cant get abs now then Il never be able to get into contest shape and Il be just another fat piece of **** whiny loser.

Usualsuspect my cardio the last 2 weeks have consisted of 2 1hour 15 minute walks a day on both training and rest days but I have cheated a bit on the diet so didnt take full advantage of that cardio ammount. Now Im going to take a 1hour 30 minute walk every morning on empty stomach on both rest and workout days, then on workout days il do 30 minutes of cardio after the workout and on non workout days Il take another walk in the evening but not quite as long.

Thanks again guys, I pray Il be able to continue without going nuts.

[usualsuspect]

An hour and a half for cardio (if I read that correctly) is overkill. Betweem 45 mins to an hour is sufficent.

****it this thread is pissing me off now, in a good way. You guys are **** right that I cant quit now when Im close.
Just a few ****ing weeks more argh

Thanks for the replies.
Your right swole getting ripped is serious buisness and I need to make sure I can handle it.
But what do you mean by taking it to the extremes? Dubbel the ammount of cardio?

Dangit about hunger, something is not right with me and hunger. Im ALWAYS hungry. Im talking even when bulking, I can stuff myself and within a hour it feels like Im starving and I cant keep at it like that all day long. Im "blessed" with a insane apetite. Sure makes bulking easy
The only time Im not hungry is on my eating days when I have been stuffing myself since morning and is on the verge of puking.
Now after dieting since january my hunger has taken on new peaks, its not insane anymore its homongeous. Its always like that for me when I have been dieting for a couple of months. It grows and grows and grows and infests my mind with naughty thoughts of food, food, food and more god **** food. Now after starting winny my mind has been all screwed upp to, the hunger has changed form somehow and not only does the hunger hurt now, it also depresses me horribly somedays. It sounds **** silly but somedays it feels like its not worth living if I cant enjoy good food daily. Im not gonna off myself cause Im dieting lol but I have never feelt hunger like this before, its dreadfull and I have to find some way to handle it.

Ephedra lowers the apetite somewhat but not all that much.
This apetite is what made me fat in the first place and what makes bulking horrid(but **** fun to)for me. When I let lose I eat until there is no tomorrow. I seirously think I have some kind of eating disorder
Ohh well **** that to cause its just another thing I have to break

Im gonna continue this mofo diet for a while longer, as long as I can stand it, if I cant get abs now then Il never be able to get into contest shape and Il be just another fat piece of **** whiny loser.

Usualsuspect my cardio the last 2 weeks have consisted of 2 1hour 15 minute walks a day on both training and rest days but I have cheated a bit on the diet so didnt take full advantage of that cardio ammount. Now Im going to take a 1hour 30 minute walk every morning on empty stomach on both rest and workout days, then on workout days il do 30 minutes of cardio after the workout and on non workout days Il take another walk in the evening but not quite as long.

Thanks again guys, I pray Il be able to continue without going nuts.

[Kärnfysikern]

An hour and a half for cardio (if I read that correctly) is overkill. Betweem 45 mins to an hour is sufficent.

Hum ok, yeah your read it right. when Im walking I always walk for well over a hour. But with that low intensity does it hurt to go over 1 hour? I feel lasy if I do less

But if I can do less and get as good results Im upp for that for sure

btw on off days when doing cardio. Instead of doing cardio twice that day can I do one session but twice as long?

[usualsuspect]

I really wouldn't go past an hour for each session. If your natural, its all the more reason not to. I would even look into a heart rate monitor to make sure your intensity is high enough. Also walking on an incline on the treadmill will help get your rate up. On non-training days, 45 mins in the am on an empty tank and a half hr later in ths evening is good. If you feel its not enough, try upping the second session.

Good Luck,
Usual

Hum ok, yeah your read it right. when Im walking I always walk for well over a hour. But with that low intensity does it hurt to go over 1 hour? I feel lasy if I do less

But if I can do less and get as good results Im upp for that for sure

btw on off days when doing cardio. Instead of doing cardio twice that day can I do one session but twice as long?

[niko]

It would be good to know what your diet is like - you mention you are always hungry, well, if you are eating too many carbohydrates, and to many High GI carbs at that (especially items loaded with sugar), it will cause you to have insane hunger because the insulin in your blood is all over the place during the day. When insulin drops the brain says "I'm hungry!". You have to keep the carbs in check so you can control your blood sugar levels, keeping them low and stable during the whole day. After a 1 or 2 weeks doing this you should start to have much less cravings.



-niko

[Bcrown1]

Definately keep with bro, you made good gains.

[63190]

It would be good to know what your diet is like - you mention you are always hungry, well, if you are eating too many carbohydrates, and to many High GI carbs at that (especially items loaded with sugar), it will cause you to have insane hunger because the insulin in your blood is all over the place during the day. When insulin drops the brain says "I'm hungry!". You have to keep the carbs in check so you can control your blood sugar levels, keeping them low and stable during the whole day. After a 1 or 2 weeks doing this you should start to have much less cravings.

What Niko says is true. You have to keep your levels low and stable.
By a cheapy hart monitor to watch your rate when doing cardio.
My diet is crappy I know, I had to get off of chips and cookies for Lent once and did 4-5 miles a day of jogging to get abs. That's 40 days not including Sundays. I didn't even look at my self until like two weeks after and saw a lil' bit o' abs. I was so pissed. I should have stayed with the diet. Now I'm all fat again. I've since tried to diet like that three times and I just can't seem to stay on it for more than a week at a time. I come home and I eat lots of cheese and chips. Last night I didn't but I had two cheese burgers at diner. One day at a time I guess.

[Kärnfysikern]

It would be good to know what your diet is like - you mention you are always hungry, well, if you are eating too many carbohydrates, and to many High GI carbs at that (especially items loaded with sugar), it will cause you to have insane hunger because the insulin in your blood is all over the place during the day. When insulin drops the brain says "I'm hungry!". You have to keep the carbs in check so you can control your blood sugar levels, keeping them low and stable during the whole day. After a 1 or 2 weeks doing this you should start to have much less cravings.



-niko

I guess from my limited knowledge that my diet is spot on I have posted my diet before and it seemd to be good.
the only carbs i consume comes from oatmeal and brown rice. Except pwo where I drink dextrose. with the only exception the 2 last weeks when I had some fruits(pears and appels) wich from what I know is pretty low gi so should not cause slin spikes.
My carbs on workout days are around 150g and on off days around 50g

[TRIBOL]

your before pictures is the exact way i look now, i even have the same marks on my shoulder area. i hope i get to where u are now, u look great brother. how long have u been dieting?

TrIBOL

[Kärnfysikern]

your before pictures is the exact way i look now, i even have the same marks on my shoulder area. i hope i get to where u are now, u look great brother. how long have u been dieting?

TrIBOL

Thanks alot man

Stretch marks sucks donkeys ass

I have been at it since january, I kinda started dieting in december. Or well started cutting down on kcal back then. But real diet with full cardio started in end of jaunary. If you read upp alot on this forum and dont do the same misstakes I did Im sure you will get the same results twice as fast as I did.

[abc 1]

good job. making great progress.

why not take a month off, eat very clean at maintenance, and then come back to the cutting? might help boost your metabolism alittle.

could also try cutting out all the cardio and try a calorie restriction instead. this means going extremely low on calories (i usually go bw x 10) on non-training days. it works. also, you've been at it so long, might be just the break you need. either way, good job.

[SwoleCat]

I'd avoid cutting out cardio and dieting even MORE hardcore. There will be no "message" to your body to lose FAT, only "weight", which most likely will be fat AND MUSCLE tissue. You have to encourage your body to lose one, and keep the other. This is done through what.................that's right, activity.

~SC~

[LeanMeOut]

I'd avoid cutting out cardio and dieting even MORE hardcore. There will be no "message" to your body to lose FAT, only "weight", which most likely will be fat AND MUSCLE tissue. You have to encourage your body to lose one, and keep the other. This is done through what.................that's right, activity.

~SC~

No WAY!! Cardio burns fat Swole?? Are you sure?? I thought eating a bunch of sugar would make me lose fat the fastest. Oh yea... isn't dextrose the best kind? Where can I get some

(too much time on my hands i know)

Mike

[ImmmtheIceman]

wow awesome improvement. you should be real proud

[LeanMeOut]

wow awesome improvement. you should be real proud

Ditto.... awesome progress bro.

[abc 1]

so continuing with the same diet and a large amount of cardio will signal the body to lose fat and no muscle? that's my point of view. he's been going hardcore for 5 months, maybe a little break from the routine will help.
that isn't a good idea?

i would think a change for 1 month would be good. everyone keeps saying his abs are right around the corner but that isn't the case. he has more than a few weeks to go. with the idea that he is following this with a healthy bulk i was actually going to suggest he not do a real "bulk", but rather a maintenance diet for 8 to 12 weeks, and then start cutting again. he seems very intent on developing a ripped midsection so he needs to tighten the skin, not just loose fat. wouldn't tightening the skin require more cutting? this isn't a flame either, but his problem doesn't seem to be high bodyfat but rather stretched skin. that takes time to pull back. he is going to have to diet hard for long periods of time with breaks, like the one i suggested (which might not be the right break for him but breaks will be needed). i could be wrong with all this. but i'm looking at the loose skin as the problem.

swole, what about this :
**just a suggestion
8 to 12 weeks cutting
4 weeks maintenance
repeat till you reach the desired goal

i don't think following this with a bulk is a good idea. if abs are a goal, reach that first. but a break seems necessary. can you make continuos gains on a fat loss program 6 months later?

[Kärnfysikern]

so continuing with the same diet and a large amount of cardio will signal the body to lose fat and no muscle? that's my point of view. he's been going hardcore for 5 months, maybe a little break from the routine will help.
that isn't a good idea?

i would think a change for 1 month would be good. everyone keeps saying his abs are right around the corner but that isn't the case. he has more than a few weeks to go. with the idea that he is following this with a healthy bulk i was actually going to suggest he not do a real "bulk", but rather a maintenance diet for 8 to 12 weeks, and then start cutting again. he seems very intent on developing a ripped midsection so he needs to tighten the skin, not just loose fat. wouldn't tightening the skin require more cutting? this isn't a flame either, but his problem doesn't seem to be high bodyfat but rather stretched skin. that takes time to pull back. he is going to have to diet hard for long periods of time with breaks, like the one i suggested (which might not be the right break for him but breaks will be needed). i could be wrong with all this. but i'm looking at the loose skin as the problem.

swole, what about this :
**just a suggestion
8 to 12 weeks cutting
4 weeks maintenance
repeat till you reach the desired goal

i don't think following this with a bulk is a good idea. if abs are a goal, reach that first. but a break seems necessary. can you make continuos gains on a fat loss program 6 months later?

thanks for the advice bro. But a maintanace diet is nothing I would do.
Il cut a few more weeks and then its a clean bulker thats priority number one. Il be on stage next year in december and need to add ALOT of quality mass if I dont want to be embarrased upp there. doing what you suggested above would sure get me ripped but I also need to focus on mass Im gonna try and not fatten upp to bad when bulking and then start cutting in april for the show, I guess a good 8 months should be more then enough to let my skin thighten upp and get mega ripped and in contest shape
luckily the last 2 weeks have been more or less maintanace so I should be more then ready to kill myself with a diet for a few more weeks. Hopefully. My body can handle it but my mind is the problem now.

[RockyX]

so continuing with the same diet and a large amount of cardio will signal the body to lose fat and no muscle? that's my point of view. he's been going hardcore for 5 months, maybe a little break from the routine will help.
that isn't a good idea?

i would think a change for 1 month would be good. everyone keeps saying his abs are right around the corner but that isn't the case. he has more than a few weeks to go. with the idea that he is following this with a healthy bulk i was actually going to suggest he not do a real "bulk", but rather a maintenance diet for 8 to 12 weeks, and then start cutting again. he seems very intent on developing a ripped midsection so he needs to tighten the skin, not just loose fat. wouldn't tightening the skin require more cutting? this isn't a flame either, but his problem doesn't seem to be high bodyfat but rather stretched skin. that takes time to pull back. he is going to have to diet hard for long periods of time with breaks, like the one i suggested (which might not be the right break for him but breaks will be needed). i could be wrong with all this. but i'm looking at the loose skin as the problem.

swole, what about this :
**just a suggestion
8 to 12 weeks cutting
4 weeks maintenance
repeat till you reach the desired goal

i don't think following this with a bulk is a good idea. if abs are a goal, reach that first. but a break seems necessary. can you make continuos gains on a fat loss program 6 months later?

If you continue to adjust your diet, there is no reason you cannot make continuous gains on a YEAR ROUND fat loss program. It's all about keeping it in check. Also if he does it right, he will have to go through at least a bit of a maintenance period as he builds his calories up to bulk level after he's shredded.

[abc 1]

either way johan, great work. you know best what your goals are and what you need to do. like i said, i think the hard part left is the loose skin, bf is not the issue. best of luck and keep going.

rocky
if you want to have a muscular physique (good size and nice cuts
), cutting year round is not the way to go. it's not as simple as just adjusting calories and macros. it's really not. but like you, i think he'll reach his goal. can't give a time frame, but he'll do it.

[RockyX]

rocky
if you want to have a muscular physique (good size and nice cuts
), cutting year round is not the way to go. it's not as simple as just adjusting calories and macros. it's really not. but like you, i think he'll reach his goal. can't give a time frame, but he'll do it.

Actually, I know a very successful body builder in Dallas here that preaches staying on the year round diet and does it himself. Of course everyone is different, and he uses AAS. I'm just saying it is POSSIBLE, but no I wouldn't recommend it for someone who is natural either. And I agree, if he sticks with it, he'll definately meet his goal.

[betatest]

You don't give yourself enough credit bro. Nice work!