ABCDE Diet Results – 11 Weeks Out

photo 2 (1)

Quad and calf vascularity coming through


This week’s pics were taken the morning after my first high calorie day of my 4th ABCDE cycle. This is how things stand 11 weeks out from my comp date. The pics were taken with no pump, but after 30 minutes of treadmill. The previous day was quite high calorie (∼4000 cals) which included 1500 calories of donuts from my favourite chain, JCos.

This week’s low calorie dieting phase has been a piece of cake compared to previous weeks where all I could think about was food and how hungry I was.

I also changed my macros considerably this week on the low calorie days. Previously, on my low calorie days I was at 50% Protein, 35% Fat and 15% Carbs. Now I shifted to 50% Protein, 40% Carbs and 10% Fat and felt all the better for it.

Both represent macros for 1700 calories. Left is before. Right is now. 

Physically and mentally I have felt amazing. This could be due to the increased carbs, but I also think getting out of Australia (again) and experiencing new sights, sounds, and people probably helps. Admittedly, the gyms and food aren’t as good here, but it’s a small trade-off for the peace of mind essential for the final stages of the prep.

From here on out I really have to hammer out my posing because I find a lot of the poses difficult to hit because of my terrible inflexibility.

I have 5 more weeks here in Thailand and I plan to be ready for the show by the time I return so I can tinker, experiment and start adding some calories back in to land somewhere in the mid-high 70kg mark for my division.




  8 comments for “ABCDE Diet Results – 11 Weeks Out

  1. December 29, 2015 at 1:30 am

    Wow, impressive progress man. I really wanna try this!

    Liked by 1 person

    • December 29, 2015 at 1:47 am

      Thanks MetalSir – I’ll post those sample diets later today.


      • December 29, 2015 at 10:51 am

        tks a lot mate, take your time, i’ll keep reading and studying articles on this diet. Have you used the training protocols suggested on that T-Nation article? GBC on the cut days and GTV on the bulk days?

        Liked by 1 person

  2. January 3, 2016 at 1:19 am

    No I don’t use their workout recommendation, although I have used those protocols before and they would work fine for this diet IMO. For my contest prep I have to be a little more specialised in my approach which I’ll post up tomorrow.

    Liked by 1 person

    • January 3, 2016 at 10:53 am

      I was trying to figure out if the DC training or the HST training are suitable with the diet.. I really don’t like both the german protocol suggested.. dunno why.. simply i feel it.. =(

      I was thinking to start tomorrow with the NEW path. =)
      I’m very excited and after some years of training I really love this mood =)


      • January 3, 2016 at 3:01 pm

        Give it a go man. It’s always motivating to try something new if it galvanises your training and eating towards a positive direction. Work the program to fit your needs and if you need any help, let me know.

        Liked by 1 person

  3. January 3, 2016 at 4:41 pm

    I think I’ll need some, my friend. I realized that whit this diet the keyword is: full-body training. That is useful both for getting lean and maximize Testo. DC and hst are both amazing in the bulk phase but maybe not a good idea on cutting days. Am I wrong? Or maybe not.. 😁 lol


  4. January 3, 2016 at 4:51 pm

    Maybe I’d just wait for your next article on training.. I’m just too excited 😁😁


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