Getting a little frustrated losing body fat---former fat guy wants abs

[ozzyozzy21]

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Ok so far left pic was back in December 2011, second pic in march 2012 after completing p90x. Started at 260 got down to 215. Next pic is after my first cycle, next is after 2nd cycle. Ten the last 2 are present day. Currently running test 400, tren 600 and just started var @75 mg/day. Even started t3 to try and help with this last bit of fat. I know abs are made in the kitchen so I just want to mention a little about my diet history. Was w 3j my entire 1st cycle. Great gains helped me keep gains. Since then I've been on and off with him running carb cycle and keto just to change it up. That being said I know how to eat and even on my worst weeks, I eat perfectly 38/42 meals. Cardio between cycles was elliptical 40 min 3-4 times per week. Cardio is killed while on tren and haven't done it since I began this cycle 7 weeks ago. Admittedly, I only hit abs once per week. Help! Main questions are:
1) do you have to train abs more than once per week to see results?
2) no cardio no results, even in tren?
3) is a six pack out of the question because I used to be fat? Or keep plugging along and results will come?
Thanks in advance!

 

[ozzyozzy21]

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Present day pic. Could only do 5 in original message

 

[shenky]

As a former fat guy, I have trouble seeing my abs too. I can get them, but they cost blood sweat and tears and are extremely ephemeral (as soon as I hit slightly above maitance calories they are gone. I think you and I need bigger bdoninal muscles for them to be visible, or maybe I'm just lazy. I know your frustrations, though

 

[DreDay187]

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Ok so far left pic was back in December 2011, second pic in march 2012 after completing p90x. Started at 260 got down to 215. Next pic is after my first cycle, next is after 2nd cycle. Ten the last 2 are present day. Currently running test 400, tren 600 and just started var @75 mg/day. Even started t3 to try and help with this last bit of fat. I know abs are made in the kitchen so I just want to mention a little about my diet history. Was w 3j my entire 1st cycle. Great gains helped me keep gains. Since then I've been on and off with him running carb cycle and keto just to change it up. That being said I know how to eat and even on my worst weeks, I eat perfectly 38/42 meals. Cardio between cycles was elliptical 40 min 3-4 times per week. Cardio is killed while on tren and haven't done it since I began this cycle 7 weeks ago. Admittedly, I only hit abs once per week. Help! Main questions are:
1) do you have to train abs more than once per week to see results?
2) no cardio no results, even in tren?
3) is a six pack out of the question because I used to be fat? Or keep plugging along and results will come?
Thanks in advance!

Eating perfectly is more than just how many meals you eat, especially once you consider that meal frequency has extremely little impact on body composition. Your problem is the leaner you get the more you have to do to keep fat coming off. Things like extra cardio whether it's high or low intensity, drop calories further, increase your activity levels, reduce volume possibly to keep intensity high in your lifts, eating more veggies and low calorie options to keep full off a smaller intake, carb refers if doing keto or super low carb, carb cycling, keto, etc. None of this will change anything though unless you take macros and calories and create a calorie deficit. You've made amazing progress but you've got to keep recalculating maintenance of adjust your intake bc the more weight you lose the less calories you need making the deficit become a maintenance unless you change it.

1) you don't have to train to see results. You need a base of muscle under there and low body fat which is done in the kitchen.

2) you can get results with no cardio but cardio has many other benefits as well. No cardio though means your deficit has to come from dropping your food intake further.

3) if you had been extremely fat or obese than loose skin may hinder you but I think you'll be fine. Keep going at it, lose more fat and you can enjoy a 6 pack if you get low enough body fat.

 

[fat_boy]

have you took diet breaks in between? have you always ran low cals for a super long time on end? have you tried dieting on low fat as opposed to low carbs? how used is your body to cardio?
i would cut most (actually all) the aas out as well to be honest, get your levels back to normal, probably increase calories slowly without fat gain to a good level to start a cut from, then dial it in solid without gear. you're gonna go off and probably lose your abs anyway, if you do get them that is. not tryna be a dickhead btw

also if you do this you can start a real bulk from a low %. a bulk that will minimize fat and maximize muscle gain with the test etc and you will shine

 

[DreDay187]

have you took diet breaks in between? have you always ran low cals for a super long time on end? have you tried dieting on low fat as opposed to low carbs? how used is your body to cardio?
i would cut most (actually all) the aas out as well to be honest, get your levels back to normal, probably increase calories slowly without fat gain to a good level to start a cut from, then dial it in solid without gear. you're gonna go off and probably lose your abs anyway, if you do get them that is. not tryna be a dickhead btw

also if you do this you can start a real bulk from a low %. a bulk that will minimize fat and maximize muscle gain with the test etc and you will shine

We don't know his caloric intake or requirements to suggest in reading calories and depending where he is it could lead to some fat if he's already at maintenance levels. And what does getting used to cardio have anything to do with losing body fat?

 

[fat_boy]

i meant that as in, when you keep doing low intensity cardio for longer periods your body starts expecting it at one point just to keep you at maintenance basically

 

[DreDay187]

i meant that as in, when you keep doing low intensity cardio for longer periods your body starts expecting it at one point just to keep you at maintenance basically

To some extent that's true yes but it would also depend on his calorie intake as well. If he kept adjusting intake, then it wouldn't be required for maintenance.

 

[KingBF]

I never had abs until I started doing all weighted abs super setting between sets. heavy as you can go to get 10-20 reps. then once you build them up its all about dieting so you can see them. Remember genetics play a giant role in this one too. Arnold only had a 4 pack

 

[clman8585]

Your bf is too high to see abs. Simple enough. You must adjust your diet. You may not be eating as clean/on point as you say you are. Maybe you have also cause some metabolic damage? If I could see all your macros and food intake i could help more...

 

[fat_boy]

To some extent that's true yes but it would also depend on his calorie intake as well. If he kept adjusting intake, then it wouldn't be required for maintenance.

to be honest i'm kinda assuming that he's been nonstop cutting for the last 2 years from what i read, consistently doing cardio and dropping calories. i mean at that body fat level op started with if you cut calories and lift fat will just start falling off and you have a lot more room for error, alot of people that diet down from very high fat levels kinda forget that the room for error drastically decreases the lower you go, that you will have to reset yourself and start becoming a lot more strategic etc... it would definitely be helpful to have more info because it's kind of a complicated question to start off with

 

[BoBoy]

Just keep leaning out - those abs will show up . WE ALL HAVE THEM . They are just well insulated at the moment .....lol. Like 3J will tell you , choose either cut or bulk , you cant do both at the same time ....~Bo

 

[3rdinfintry]

I went from 341 lbs to currently 237.

I didnt think I would ever have an ab lol

But I have some definition..

So if my fat ass could do it, you will do it..

Good luck man.View attachment 554397

Sorry its a blurry pic

 

[ozzyozzy21]

a. Monday 300g day
b. Tuesday 200g day
c. Wednsday 100g day
d. Thursday 300g day
e. Friday 100g day
f. Sat 50g day
g. Sun no carb day

2500 Calorie Diet
300g day Cal: 2638 Fats: 47 Carbs: 282 Protein: 259
200g day Cal:2534 Fat: 66 Carbs: 196 Protein: 272
100g day Cal: 2433 Fat: 99 Carbs: 106 Protein: 265
50g day Cal: 2146 Fat: 88 Carbs: 51 Protein: 279
No Carb Day Cal: 2163 Fat: 90 Carbs: 17 Protein: 310

Saturday and Sunday are rest days. Best I can figure I'm running a 500 calorie deficit. I have a very sedentary job so I know that's not helping.

My keto diet is on my other computer. Could post it later.

 

[ozzyozzy21]

to be honest i'm kinda assuming that he's been nonstop cutting for the last 2 years from what i read, consistently doing cardio and dropping calories. i mean at that body fat level op started with if you cut calories and lift fat will just start falling off and you have a lot more room for error, alot of people that diet down from very high fat levels kinda forget that the room for error drastically decreases the lower you go, that you will have to reset yourself and start becoming a lot more strategic etc... it would definitely be helpful to have more info because it's kind of a complicated question to start off with

Haven't been on a real "Cutting" cycle until my current one. Just been eating very clean in hopes of gaining lean body mass. Haven't done a lot of cardio on cycle but between I usually do 4-5 days low intensity post workout 30-40 min. Since starting tren, I have to catch my breath between sets or lifting. Haven't even tried jumping on the elliptical.

 

[Austin1]

Ozzy, realize that most of the world doesn't look as good as you do. Pat yourself on the back, brother.

 

[DreDay187]

Haven't been on a real "Cutting" cycle until my current one. Just been eating very clean in hopes of gaining lean body mass.

Eating clean won't gain you any lbm unless you're in a surplus or on tren possibly. But I'm confused now, your last post said to the best of your knowledge you're in a 500cal deficit and this post says eating to gain lean body mass?? Which goal are you following cutting or bulking?

 

[Dreaded Pirate Roberts]

I can tell from your pic's your need to work on your workout routine. You shoulders are lacking for having run a few cycles. I would focus on isolating each muscle group. The focus on the diet. Congrats on dropping the body fat. Keep up the good work.

 

[ozzyozzy21]

I never had abs until I started doing all weighted abs super setting between sets. heavy as you can go to get 10-20 reps. then once you build them up its all about dieting so you can see them. Remember genetics play a giant role in this one too. Arnold only had a 4 pack

I'm willing to give it a try. Can you be more specifics in exactly what exercises and how often?

 

[ozzyozzy21]

Eating clean won't gain you any lbm unless you're in a surplus or on tren possibly. But I'm confused now, your last post said to the best of your knowledge you're in a 500cal deficit and this post says eating to gain lean body mass?? Which goal are you following cutting or bulking?

I was referring to the guy who thought I was on a continuous cut for 2 years. I meant now is the firs time I've ran a true cutting cycle. The eating clean to gain lean body mass was more the goal for the 1st and 2nd cycle
Sorry for the confusion