Haiz and DS VS. UD2.0
Well Folks, here I am once again, back for another log. This one will be something far more detailed than anything I have done to date however. Once I hit 200 pounds, I came to a crossroads. I'm still fairly lean (13% or so), but I have a variety of athletic-oriented things going on this summer, including a couple mini-triathlons and playing on an recreational basketball league. As such, I have decided to try and get in the absolute best shape possible for summer and the events, which includes getting down to around 180 or so with hopefully sub-10% BF. To do this, I have chosen the Ultimate Diet 2.0 written by Lyle Mcdonald. My setup looks like:
1800 Calories = Monday, Tuesday, Weds
800 Calories from protein = 200 grams
300 Calories from carbs = 75 grams
700 Calories from fat = 78 grams
1200 Calories = Early Thursday (to 6-7PM)
600 Calories from protein = 150 grams
225 Calories from carbs = 56 grams
525 Calories from fat = 58 grams
Thursday Night to Friday Night:
Pre-WO (6PM) = 30 grams of Carbs + 15 grams of Protein + 5 Grams Creatine
Post-WO Through Friday Night: (+ 20 grams of Creatine throughout)
1250 Grams of Carbs ? 5000 Calories
200 Grams of Protein ? 800 Calories
60 Grams of Fat - 540 Calories
Pre-WO ? 30g Carbs + 15g Protein
During WO ? 30-60 Carbs + BCAA
400 Grams of Carbs ? 1600 Calories
300 Grams of Protein ? 1200 Calories
60 Grams of Fat ? 540 Calories
240 Grams of Carbs ? 960 Calories
300 Grams of Protein ? 1200 Calories
111 Grams of Fat ? 1000 Calories
The Diet will neither be fun or easy for 4 days of the week, but the way Lyle has it set-up makes absolute sense to me, and as such, I am diving in head-first. My maintenance at this moment is around 3600, hence the cut to 1800 calories on my low-calorie/carb days. This 50% cut is what Lyle says to shoot for and thats where we are going.
Monday + Tuesday: (1 Minute Rest between Exercises, Go through cycle twice)
Leg Press - 3X15
Leg Curl - 3X15
Incline Hammer ? 3X15
Seated Row ? 3X15
Cable Lateral Raise ? 3X15
Calf Raise ? 3X15
Bicep Curl ? 3X15
Tricep Pushdown ? 3X15
Wednesday: 45 Minutes LI Cardio
Thursday Morning: 30-45 Minutes LI Cardio
Thursday Night: (6-12 Reps, 1 Rep Shy of Failure)
Slight Incline DB Press ? 2X6-12
Pullups/PD ? 2X6-12
Flat Hammer Press ? 2X6-12
Rows ? 2X6-12
Lateral Raises ? 3X6-12
Bicep Curl ? 2X6-12
Tricep PD ? 2X6-12
Leg Press - 2X6-12
Leg Curl - 2X6-12
Leg Ext ? 2X6-12
Seated Curl ? 2X6-12
Calf Raises ? 4X6-12
Saturday: Power Training
A1. Squat: 3X3-6
A2. Calf raise: 3X3-6
B1. Flat bench 3X3-6
B2. Bent over row 3X3-6
C1. Incline bench 2-3X3-6
C2. Pulldown or chin 2-3X3-6
D. Front squat or leg press 3X3-6
E1. Shoulder press 3X3-6
E2. Rear lateral 3X3-6
F1. Barbell curl 2X3-6
F2. Close grip bench 2X3-6
Sunday: LI Cardio Later in the evening.
I will be employing a good deal of the DS Lineup during the Cut, the breakdown will look something like:
Adrenalean: 3+ Doses on Mon-Wed to help control hunger. 2 Doses on Thursday or as needed to make it to the Tension Workout. No Thermos on Friday (B/C of Carb load).
Basic Cuts: Use on Saturday+Sunday as needed. Appetite control is not such a big deal on these days, so I will be saving the adrenalean for the very low days.
Lean Xtreme: 3 Caps per Day.
Act-X: 4 Caps per Day.
NO Limits: Pre-WO, just to give me a little extra pump, as low-cal/low-carb will not be great for my mirror-look!
195-200 Pounds (varies, will take final measurement on Monday morning).
6 Feet, 1 Inch Tall.
Well, as I mentioned previously, I hope to get down to sub 10% BF on this diet. Ideally, with a 6-8 week cycle, I would get down to 8 or so %. Ambitious...YES! Gotta aim high to get there though!
PICS will be up tomorrow morning with newspaper to document the REAL progress baby!