OK so I started the UD 2.0 on Monday and wanted to log it.
I finished upa recent cycle of E-Stane and didnt really eat that great on it. As of Monday morning I was at 242 and 13.8 % BF. My supplements while running this log are as follows:
Multivitamin Upon Waking
Animal Flex upon waking
Reduce XT for Cortisol reduction - 2 pils 3 times a day
Alpha T2- 2 in morning 1 in afternoon
CLA - 1 pill 3 times a day
TestPro- 2 pills 2 times a day
Low Cal days
306g of Protein
90 g of Carbs
24 g of fat
ProComplex Shake 60g P/ 3g C/ 1g F
Fish Oil 2g
2oz Turkey 26 g P/ .5g F
Almonds: 8g P/ 8g C/ 16g
8oz Turkey 104g P/ 4g F
Mid Afternoon Snack:
Low Fat TrailMix: 8g P/ 26g C/ 12g F
DB Incline: 75lb DB
Flat Bench Hammer: 90lb each side
Flys: 30 lbs each side
BN Lat Pull: 140 lbs
Seated Rows: 9 plates
Straight Arm Pulldowns: 110 lbs
Seated Rear Delt: 15 lb DB
Lat Raises ( Machine): 50lbs
Should Press: 100 lbs
Went real light on shoulders- Left one is really bugging me
Went ok- will go up next week as nothing was too hard
Also went 12 minutes on bike for 165 calories burned
Workout was Legs/ Arms/ Traps
4 sets of 15
Leg Press: 320 lbs
Leg Extensions: 125lbs
Leg Curls: 4 1/2 plates
Preacher Curls: 65 lbs
Concentration Curls: 25 lbs
Overhead DB Extensions: 85 lbs
Rope Extensions: 90 lbs
DB Shrugs: 100 lb each
Reverse Shrugs on Smith Machine: 185 lbs
cool log. UD2.0 kicked my ass and i quit after 3 weeks. at your size and 80g carbs you should easily be ketotic. workouts look solid, dont worry when your strength plummets and all you want to do is puke. that's depletion for you. good luck!
you're massive bro! 6'0" 242lb at 13%BF? that's ridiculous. And at least you're not running this diet with DNP on the side.
Any pics for before/after?
its funny cuz I dont feel that big. The guy I train with is about an inch taller and has me by 10lbs but he is between 8-9% BF. He used to compete when he was younger. Oh he's 52 also, which makes me sick sometimes
How come only 4 sets when 6-8 of 15-20 is suggested? You look like you're doing a lot of minor muscle stuff and not hitting the major movers as much as possible. You're trying to deplete glycogen which means big movements with many muscles, not all this direct arm and shoulder work.
What you've done so far is not nearly enough to deplete the glycogen in your body. You're making it too complicated. The purpose is to cut, not define your body. Stick to that one goal and wait until Saturday to hit it hard and do what you want.
I see what you're saying, his example shows 3 sets of 15 on some bodyparts, but when I looked at it more it also says to repeat 2 times. Next week I will go to 6 sets. I dont really feel like I'm concentrating on minor muscles though, as my routine is pretty close to his as far as exercises. Although I could probably eliminate my rear delt work, but I feel I'm lagging in that area due to my recent shoulder injury. I will definately work on it though and change my routine if needed.
As far as Wed. went, I finished the day with 22g F/ 278 g P/ and 126g C. I really went too high on carbs but did some cardio both upon waking up and later after work. Today is my heavier day, hopefully all goes well. Gonna shoot for 2-3 sets of 8 on exercises with a total of 4-6 sets on major muscle groups.
The power workout went ok last night. After warmup on the bike for 5 minutes and some stretching for my knee I did legs first then upper body.
Leg Press: 2 sets 8 with 630
Romanian Deads: 2 sets 8 with 225
Extensions: 2 sets 8 190
Curls: 2 sets 8 with 7 plates- not sure of weight
Incline: 2 sets 8 210
Reverse Grip BB Row: 2 sets 8 275
Bench: 2 sets 8 250/ 245
Lat Pull: 2 sets 8 180
The workout kicked my ass. I finished the carb up last night. I quit at about 1200g C cuz I started feeling to full. I've got so much energy today its unreal. I'm lloking forward to finishing work and hitting the gym for the heavy workout today. I'm gonna do some heavy deads or rack pulls, not sure whicch one yet.
OK went back for the heavy workout. Went after work so I had a lot of energy from eating during the day.
Deadlift: 3 sets of 5 with 385
Bench: 3 sets of 6 245- ( shoulder started popping after first set)
BB Row: 3 sets of 6 275
Incline: 3 sets of 6 with 225
Lat Pulls: 3 sets of 6 with 230
Leg Press: 3 sets of 6 with 16 plates
Upright Row: 3 sets 6 with 155
Seated Preacher Curls: 3 sets 6 with 135
Pressdowns: 3 sets 8 with 250- machine is topped out so I increased reps
Felt great after workout
Sunday I did 2 30 min sessions of Cardio later in afternoon and then at night
Alright so yesterday I returned to the low carb part of the diet. Finished the day with 307 g P/ 64 g C. The bad part was I ended up with 36 g of F. Not that bad but I was trying to only have 24. I increased the workout to 6 sets of 15 which really sucked but I survived.
Incline: 6 sets 15 - 165
Bench: 6 sets 15 - 165
Flys: 6 sets 15 - 40 lb DB
BN Lat Pull: 6 sets 15- 7 plates
High Machine Rows: 6 sets 15 160
Straight Arm Pulldowns: 6 sets 15 - 90
Military Press: 6 sets 15 - 110
Upright Rows: 6 sets of 15 - 90lbs
DB Shrugs: 6 sets of 15 - 85lb DBs
Didn't have time for cardio so did some this morning and will do some after the workout tongiht
I was wondering what you guys thought of the insulin sensitizers? Like ALA, Na-rala, and all those other nutrient partitioners that shuttle carbs? Do you think you should take them on the low carb days even though it makes us more insulin sensitive? Like take them with the one meal (if it's how you set up your meals) with the 30-60g carbs?
Also, would HIIT be viable here instead of say the leg workout? He says 45s under tension to deplete muscle glucose and short rests. Would the HIIT workout deplete muscle glucose?
Just curious, about to start my UD2 Cut with some awesome goodies.
Ok so on leg day I decided to up the sets as per WearRedBleedBlue and then also added
Hack Squats to the mix.
Hack Squats: 6 sets 0f 15- 225
Leg Press: 6 sets of 15- 320
Leg Extensions: 6 sets 15- 8 plates
Leg Curls: 6 sets 15- 7 plates
I also changed to only on exercise on bis and tris
Preacher Curls: 6 sets of 15: 85
Pressdowns- close grip: 6 sets of 15: 110
Added Wrist curls: 6 sets of 15 : 70 lb DBs
Did 20 minutes on stairmaster
I'll check weight tomorrow and see how its progressing.
Good news is GF said last night when I got home from the gym " Wow you look big today"