Lyle's Ultimate Diet 2.0 Log

[danny2905]

C4D1 - 72kg
Measurement: 81.1cm (down from 82.9cm)

Can't believe I'm on the fourth week already. If you asked me on week 1 if I could make it this far, I wouldn't be so sure.

So, based on weekly average, I only lost 0.1kg on week 3, yet dropped 1.8cm (0.7") off my waist. Honestly thought I wasted a week when I weighed myself this morning haha. I'm fine with not dropping weight if my waist keeps getting smaller

And another headache-free workout hurray. Mentally, it's getting easier since I already know what to expect coming into the workout. Also, I think taking comparison picture helps too. When you see the picture you go from "argh another 4 low-cal days" to "let's burn these fat off". The only enemy now is time

Pic: lower chest more defined, top 4 abs as well. But it's gonna be tough getting to those lower abs

 

[danny2905]

Still here, haven't quit yet lol just been a busy week.

So, W4 wasn't as successful as the other three. My adherence went to ****. During other days I'd also occasionally have a spoonful of Halo Top ice-cream and then went a bit too crazy during the carb-load (i.e having more than the recommended 16gr/lbs, and fat was high too). Needless to say I bloated. Still had a good power workout tho, just didn't look like I made any progress at all

So, weekly average going from 72.4kg (W3) to 71.8 (W4). Measurement going from 81.1cm to 80.7cm.

I went over my calculations and apparently I overestimated my maintenance, resulting in me taking in extra 200cals every day.
So this week I fixed that, and save the Halo Top for the carb-up.

Mentally I feel fine, probably can push for at least another 2 weeks.

Question: do you guys think UD2 would work for bulking?

 

[booneman77]

Still here, haven't quit yet lol just been a busy week.

So, W4 wasn't as successful as the other three. My adherence went to ****. During other days I'd also occasionally have a spoonful of Halo Top ice-cream and then went a bit too crazy during the carb-load (i.e having more than the recommended 16gr/lbs, and fat was high too). Needless to say I bloated. Still had a good power workout tho, just didn't look like I made any progress at all

So, weekly average going from 72.4kg (W3) to 71.8 (W4). Measurement going from 81.1cm to 80.7cm.

I went over my calculations and apparently I overestimated my maintenance, resulting in me taking in extra 200cals every day.
So this week I fixed that, and save the Halo Top for the carb-up.

Mentally I feel fine, probably can push for at least another 2 weeks.

Question: do you guys think UD2 would work for bulking?

Don’t worry too much about a little slip up. A spoonful of halo is literally negligible. Realize that there’s a +/-5% margin for the calorie count on EVERY food label.... stack all those and you could be eating way more or less than any label says anyways even by weighing to the gram.

Now a 1500cal blowout, that I would avoid ha.

I think it would be ok to use but you’d def need to tinker with the diet a bit and certainly bump cals up a bit more. I’d say it’s probably less optimal though than a more traditional diet that places more of a daily emphasis on peri workout nutrition vs depletion

 

[danny2905]

Now a 1500cal blowout, that I would avoid ha.

No wonder the depletion workout seemed easy haha Now that I have fixed the diet, this week feels like W2 to me, not as brutal as the first week but it's definitely draining.

I think this time I will run 7 cycles (ends on Monday July 6th) then take a break for 2 weeks. There's a trance event on July 11th (yay), so I figure putting it in between the diet break would be better as I'm not too depleted to enjoy it. Might or might not do another bout of UD2, depends on how I look end of W7. But I think if I want to get rid of the lower ab fat then another 4 weeks should be enough.

 

[booneman77]

don't quit on us now haha....

 

[danny2905]

don't quit on us now haha....

Ha, I'm still here. Just been a bit lazy with update.

So, I'm on Week 6 now.
Lost 0.5kg (71.8->71.3)
Measurement: 80.7 -> 79.9cm

W5 carb up was good but the power WO was bad. I came in, did a few sets of squats, worked up to 140kg, then my shins hurt real bad on the way up so I had to stop (my guess is when doing leg press I was pressing with my feet instead of my heels, shins had been aching a few days prior). Moved on to DB Press, worked up to 40kg Db then almost dropped it on the face. By then I was so frustrated and had no motivation to train at all so I just left and called it a deload or whatever I didn't feel too bad about skipping the workout though and felt like my body actually appreciated it.

I think I can push for 8 weeks. Still wondering what my next course should be after 2 weeks at maintenance though. I have obnoxiously wide hip bone (see pic) that gives me this hourglass shape and the leaner I am the more pronounce it is, which saddens me a little bit because even if I get to 10% bf I will still not be happy with how I look. Part of me want to see how lean I can get but the other part want to get on a bulk to build up my lats and shoulders to hide the wide hip. Feeling small in my gym clothes but liking it when I take the shirt off. Such dilemma haha.

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Btw, I'm gonna go get a caliper in the weekend but for now can anyone give me a rough bf estimate? Will I be able to hit 10% in 2 weeks or I will have to do another round of UD?

 

[booneman77]

Ha, I'm still here. Just been a bit lazy with update.

So, I'm on Week 6 now.
Lost 0.5kg (71.8->71.3)
Measurement: 80.7 -> 79.9cm

W5 carb up was good but the power WO was bad. I came in, did a few sets of squats, worked up to 140kg, then my shins hurt real bad on the way up so I had to stop (my guess is when doing leg press I was pressing with my feet instead of my heels, shins had been aching a few days prior). Moved on to DB Press, worked up to 40kg Db then almost dropped it on the face. By then I was so frustrated and had no motivation to train at all so I just left and called it a deload or whatever I didn't feel too bad about skipping the workout though and felt like my body actually appreciated it.

I think I can push for 8 weeks. Still wondering what my next course should be after 2 weeks at maintenance though. I have obnoxiously wide hip bone (see pic) that gives me this hourglass shape and the leaner I am the more pronounce it is, which saddens me a little bit because even if I get to 10% bf I will still not be happy with how I look. Part of me want to see how lean I can get but the other part want to get on a bulk to build up my lats and shoulders to hide the wide hip. Feeling small in my gym clothes but liking it when I take the shirt off. Such dilemma haha.

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Btw, I'm gonna go get a caliper in the weekend but for now can anyone give me a rough bf estimate? Will I be able to hit 10% in 2 weeks or I will have to do another round of UD?

There's definitely a noticeable improvement yet again. You can really see the skin beginning to tighten and "thin"... It's so hard to tell someone's bf% from a pic simply because all people carry their fat in different locations... I know people that can measure at 15%+ but have a full 6 pack and the same the other way where they're 10% or so and can only see the top 2 abs (this is also heavily dependent on ab size/shape/thickness as well). Rough guess based on your pics, I would say you're closer to 15 than 10... the reason I say that is that typically around 10 you will start to see vascularity in the shoulders, lower abs (below waistline) and more leg definition (tho not always true as I personally have never really had much there despite having been at 8% bf - talking full ab veins and gaunt face ha - and having relatively large legs for my size... just a bad place for fat for me)

Realistically, the decision has to be mirror-based. A caliper number is a guesstimate at best anyways even with a pro measuring. Plus, what does "10%" even mean? unless you want to compete, just find a level of leanness that you're happy with and shoot for that.

On the "shape" front, you're correct in that it will take bigger shoulders and lats to give you more of a tapered look. I am the same. I have relatively wide hips and a big butt (and a TINY waist) but narrow shoulders so I never really get that V that I want, even when good and lean. Personally, I have found that not as lean, but "blocky" is more the shape that I am now shooting for as I can build a reasonably wide shoulder base and then just go more for the "thick and block" abs/midsection that makes me look big and still have solid midsection definition while not being insanely lean. Its more realistic for my body shape and also much easier to obtain (since being at single digit bf is not really very helpful even as I just end up looking awkwardly small in some areas and big in others).

 

[danny2905]

Dang, wake up call right there. I know I'm still far from 10% but I just need someone else to say it to my face haha. You can def tell from the pic that the area below my belly button is much "fuller" and protrudes slightly. So, while I don't have an exact bf% to shoot for, I def want that area gone. But it's probably the last to go meaning I will have to get to at least 10% anw. With that in mind, I think another round of UD2 is the reality here.

Oh man, the thought of another round ... Besides having to avoid social gatherings/hanging out with friends as much as I can, that's another three months until I can start working on putting on mass.

Personally, I have found that not as lean, but "blocky" is more the shape that I am now shooting for as I can build a reasonably wide shoulder base and then just go more for the "thick and block" abs/midsection that makes me look big and still have solid midsection definition while not being insanely lean. Its more realistic for my body shape and also much easier to obtain (since being at single digit bf is not really very helpful even as I just end up looking awkwardly small in some areas and big in others).

Yeah, being thick is def my end goal. Thick and still have abs. Not bulky with a belly. I have seen that way too often at the gym. And I figure cutting down to as lean as possible will give me a longer bulking time. Your mid section is def what I'm striving for. Do you do abs at all?

 

[booneman77]

Dang, wake up call right there. I know I'm still far from 10% but I just need someone else to say it to my face haha. You can def tell from the pic that the area below my belly button is much "fuller" and protrudes slightly. So, while I don't have an exact bf% to shoot for, I def want that area gone. But it's probably the last to go meaning I will have to get to at least 10% anw. With that in mind, I think another round of UD2 is the reality here.

Oh man, the thought of another round ... Besides having to avoid social gatherings/hanging out with friends as much as I can, that's another three months until I can start working on putting on mass.



Yeah, being thick is def my end goal. Thick and still have abs. Not bulky with a belly. I have seen that way too often at the gym. And I figure cutting down to as lean as possible will give me a longer bulking time. Your mid section is def what I'm striving for. Do you do abs at all?

The biggest thing is forget the numbers... like I said, 10% to you means and looks very diff than 10% to a pro with perfect genetics. Pick a shape you like and shoot for that.

You don't have to go full on cut & bulk... I used to do it like that and it flat out doesn't work for me. I get too fat too easily and then have to cut forever to get to the level of lean that i wanted, at which point I've lost 90% of the new muscle I had built. I've been doing much less dramatic "lean bulking" and "slow cutting" the last 3 years and have had MUCH better results (and it's 2498524890574928 times easier to stick with mentally and socially).

I really keep to a very simple diet and training structure where I eat in a deficit most days and on saturdays (which I also plan my "target" body part/workout) I have a big ol cheat. Most weekdays I'm on the road for work so it's not realistic to have prepped meals and such. I typically get some simple stuff from either a grocery store that I can microwave or just eat cold, or go to a restaurant and get something simple and known lower cal to keep my daily totals around 1800 cals or so. Saturdays I typically have upwards of 4-5000 cals depending what I end up eating but realistically I dont even bother counting. I start by eating my "normal" chicken and broccoli type meal, then I just keep going with whatever suits my tastes that day. The combo of having already eaten a bunch, and the timing limit (I typically just eat 1-2 meals in the evening) ensures I can't get too insane with the total cals so it becomes reasonably controlled. If I'm out with others and such, I really just try to keep either low cal (weekday) or no worries (weekend) since a day or two here and there isn't going to make much difference in the long run, but never being social is gonna make life miserable.

I can def say that I'm no role model for how to have a good relationship with food for sure as I def have my issues ha (do as I say, not as I do ) but what I have changed to has helped me stay +/-10lb (while slowly building up from about 175 @12% to 190 @12%) over the last 3 yrs vs shooting up and down 40-50lb every summer (cut) and winter (bulk). I now don't have to have 2 sets of clothes and belts haha

 

[danny2905]

The biggest thing is forget the numbers... like I said, 10% to you means and looks very diff than 10% to a pro with perfect genetics. Pick a shape you like and shoot for that.

You don't have to go full on cut & bulk... I used to do it like that and it flat out doesn't work for me. I get too fat too easily and then have to cut forever to get to the level of lean that i wanted, at which point I've lost 90% of the new muscle I had built. I've been doing much less dramatic "lean bulking" and "slow cutting" the last 3 years and have had MUCH better results (and it's 2498524890574928 times easier to stick with mentally and socially).

I really keep to a very simple diet and training structure where I eat in a deficit most days and on saturdays (which I also plan my "target" body part/workout) I have a big ol cheat. Most weekdays I'm on the road for work so it's not realistic to have prepped meals and such. I typically get some simple stuff from either a grocery store that I can microwave or just eat cold, or go to a restaurant and get something simple and known lower cal to keep my daily totals around 1800 cals or so. Saturdays I typically have upwards of 4-5000 cals depending what I end up eating but realistically I dont even bother counting. I start by eating my "normal" chicken and broccoli type meal, then I just keep going with whatever suits my tastes that day. The combo of having already eaten a bunch, and the timing limit (I typically just eat 1-2 meals in the evening) ensures I can't get too insane with the total cals so it becomes reasonably controlled. If I'm out with others and such, I really just try to keep either low cal (weekday) or no worries (weekend) since a day or two here and there isn't going to make much difference in the long run, but never being social is gonna make life miserable.

I can def say that I'm no role model for how to have a good relationship with food for sure as I def have my issues ha (do as I say, not as I do ) but what I have changed to has helped me stay +/-10lb (while slowly building up from about 175 @12% to 190 @12%) over the last 3 yrs vs shooting up and down 40-50lb every summer (cut) and winter (bulk). I now don't have to have 2 sets of clothes and belts haha

Thanks for sharing. I'm glad that you have found what works for you and stick with it. It's amazing that you was able to gain 15lbs while keeping bf the same.

For me I still have a long way to go. I had developed some really bad eating habits while I was in college. I had no portion control. I love anything sweet or fried or fatty. Some days I even ate nothing but two to three packs of Oreos with milk. I could easily down 2 tubes of Haagen Dazs in one sitting. Even though things are much better now, I find it's really hard to go without a rigid plan to stick to both when cutting and bulking. Like, I need to know for sure what to eat and how much to eat the next day, or else I can't have a good night sleep.

I know this isn't healthy, and hopefully some time down the road, I will learn to have a healthier relationship with food like you. But for the time being and when I come off UD2, I will still have to stick to my meal plans, maybe put in some wiggle room for when I need to socialize. For that past month and a half I had turned down most of the invites to hang out. I literally run out of excuses now haha. The only time I went out during the carb up I ended up having three desserts that bloated the hell out of me.

 

[danny2905]

So, W7 of UD2. Can't believe it has been 1.5 month already. Felt like I just started yesterday.

Quick update: I lost 0.8kg on average from W6, measurement went from 79.3 to 78.8cm.

Overall I felt good on most days. Sleep hasn't been very good since I only average around 6 hours. Mood swings during the day are definitely there, but not too bad. I find the higher carbs day affect my mood even more, and in a bad way. I just feel tired and not wanting to do anything, whereas during the lower cals days I would be much more motivated (most of the time).

 

[booneman77]

So, W7 of UD2. Can't believe it has been 1.5 month already. Felt like I just started yesterday.

Quick update: I lost 0.8kg on average from W6, measurement went from 79.3 to 78.8cm.

Overall I felt good on most days. Sleep hasn't been very good since I only average around 6 hours. Mood swings during the day are definitely there, but not too bad. I find the higher carbs day affect my mood even more, and in a bad way. I just feel tired and not wanting to do anything, whereas during the lower cals days I would be much more motivated (most of the time).

For the sleep portion, is it that you only have 6hrs to sleep, that you get bad quality sleep (toss and turn/wake up a lot), or that you have trouble getting to sleep? Obviously the hardest is if you only have 6hrs to sleep as it's often just out of your control (this is pretty typical for me when traveling too). I've been lucky since being stuck at home these last couple months now that I have been able to be on my own schedule for the most part and been able to sleep 8hrs most nights lately.

On the rigid diet front, may I suggest trying something like I do where you plan out 80-90% fairly strictly and then let the rest fall where it may? I find this allows me to balance my "need for control" with my "want to be normal/social" (as not-normal as that all is haha). Days you eat at home or know you can have a plan, stick to it 100%, days that things come up, start a meal or event with a "clean" portion (for example, at a dinner out, a large salad or portion of lean meat; at an event, fruit or veggie apps first, then the meats and cheeses, then after the fried butter sticks haha) and then indulge after with what you can still stomach. Even with an ungodly stomach capacity (I have this - literally have eaten 9+lb in 1hr) there will be a physical limit to what you can eat after the clean portion, thus limiting the total cals.

Also, drinking a ton of water or low cal drinks will bloat the hell out of your stomach making you full as well.

My other horrible eating issue is that I tend to be far more conservative in front of other people (this is a legit disorder type thing) where I don't eat nearly as much as I would if I was just at home by myself... which is a good thing in the sense of not getting fat, but horrible mentally.

 

[danny2905]

For the sleep portion, is it that you only have 6hrs to sleep, that you get bad quality sleep (toss and turn/wake up a lot), or that you have trouble getting to sleep? Obviously the hardest is if you only have 6hrs to sleep as it's often just out of your control (this is pretty typical for me when traveling too). I've been lucky since being stuck at home these last couple months now that I have been able to be on my own schedule for the most part and been able to sleep 8hrs most nights lately.

On the rigid diet front, may I suggest trying something like I do where you plan out 80-90% fairly strictly and then let the rest fall where it may? I find this allows me to balance my "need for control" with my "want to be normal/social" (as not-normal as that all is haha). Days you eat at home or know you can have a plan, stick to it 100%, days that things come up, start a meal or event with a "clean" portion (for example, at a dinner out, a large salad or portion of lean meat; at an event, fruit or veggie apps first, then the meats and cheeses, then after the fried butter sticks haha) and then indulge after with what you can still stomach. Even with an ungodly stomach capacity (I have this - literally have eaten 9+lb in 1hr) there will be a physical limit to what you can eat after the clean portion, thus limiting the total cals.

Also, drinking a ton of water or low cal drinks will bloat the hell out of your stomach making you full as well.

My other horrible eating issue is that I tend to be far more conservative in front of other people (this is a legit disorder type thing) where I don't eat nearly as much as I would if I was just at home by myself... which is a good thing in the sense of not getting fat, but horrible mentally.

I have to wake up at 6AM on weekdays, so I try to go to bed at around 10PM, 10:30PM the latest and usually fall asleep after 20 minutes (according to an app). That should give me around 7+ hours of sleep, but I always have to wake up to pee, at either 4 or 5AM (I stop drinking water after 7PM which is when my training usually ends, and try to pee as many times as I can before I go to bed, but the urge to pee still wakes me up every night). So after I wake up it usually takes another half hour for me to fall asleep again.

Thanks for the tips about the diet. Your eating disorder sounds like it would be useful in social gatherings. For me, I have to constantly remind myself that the food I can't finish today will still be here tomorrow, But somehow I have to finish the whole box of cookies in one sitting. Therefore I tend to buy snacks in the smallest size possible to prevent overeating.

As for the diet after UD2, I plan to have some wiggle room during the weekend but still not sure about how to go at it. I'm thinking like maybe leave out a set amount of cals for those 'cheats' (say 2000cals), then use the remaining calories to calculate my macros for my weekly meals. Can't guarantee that 2k do not turn into 4-5k tho

 

[booneman77]

I have to wake up at 6AM on weekdays, so I try to go to bed at around 10PM, 10:30PM the latest and usually fall asleep after 20 minutes (according to an app). That should give me around 7+ hours of sleep, but I always have to wake up to pee, at either 4 or 5AM (I stop drinking water after 7PM which is when my training usually ends, and try to pee as many times as I can before I go to bed, but the urge to pee still wakes me up every night). So after I wake up it usually takes another half hour for me to fall asleep again.

Thanks for the tips about the diet. Your eating disorder sounds like it would be useful in social gatherings. For me, I have to constantly remind myself that the food I can't finish today will still be here tomorrow, But somehow I have to finish the whole box of cookies in one sitting. Therefore I tend to buy snacks in the smallest size possible to prevent overeating.

As for the diet after UD2, I plan to have some wiggle room during the weekend but still not sure about how to go at it. I'm thinking like maybe leave out a set amount of cals for those 'cheats' (say 2000cals), then use the remaining calories to calculate my macros for my weekly meals. Can't guarantee that 2k do not turn into 4-5k tho

"accidentally" eating 4-5k is pretty hard unless you're eating like straight fat and have unlimited time ha... if you only have a couple hours, its not too hard to be reasonable (unless you dont mind looking like a professional eater at the hot dog contest shoveling food in haha).

 

[danny2905]

"accidentally" eating 4-5k is pretty hard unless you're eating like straight fat and have unlimited time ha... if you only have a couple hours, its not too hard to be reasonable (unless you dont mind looking like a professional eater at the hot dog contest shoveling food in haha).

Haha don't underestimate the length I would go for food

Carb-up is tonight. Feeling like the more I'm into the diet, the more motivated I become.

 

[danny2905]

Quick body update. I know it's different posing and lightning, but playing with mirror in the gym is what got me motivated. haha My top abs are visible, but look flat. I want it to pop. Is it because my abs mucles are small, or because my bf is still too high for them to pop?

I think I can easily push past 8 weeks, mentally and physically. So I'm thinking about going for 10 weeks this time, instead of taking a break then come back. I feel like it's better to keep going while motivation is still high. Who knows after the diet break I would miss food too much to go back to dieting.

 

[booneman77]

Quick body update. I know it's different posing and lightning, but playing with mirror in the gym is what got me motivated. haha My top abs are visible, but look flat. I want it to pop. Is it because my abs mucles are small, or because my bf is still too high for them to pop?

I think I can easily push past 8 weeks, mentally and physically. So I'm thinking about going for 10 weeks this time, instead of taking a break then come back. I feel like it's better to keep going while motivation is still high. Who knows after the diet break I would miss food too much to go back to dieting.

Wow man, that’s amazing progress since the last pic (even with the lighting bonus ha).

The pop is really two things, body fat and an thickness. To me it looks like thickness is really what you’re missing. Obviously being leaner always helps but thickness is far more important for that “3D” look. With thicker abs you’ll see them even at much higher bf

 

[danny2905]

Wow man, that’s amazing progress since the last pic (even with the lighting bonus ha).

The pop is really two things, body fat and an thickness. To me it looks like thickness is really what you’re missing. Obviously being leaner always helps but thickness is far more important for that “3D” look. With thicker abs you’ll see them even at much higher bf

Thanks man. Same I think thickness is what I need. So I'm really torn between doing another round of UD2 and pushing for one more week then going on a bulk.

 

[booneman77]

Thanks man. Same I think thickness is what I need. So I'm really torn between doing another round of UD2 and pushing for one more week then going on a bulk.

Why not go for a less dramatic approach and simply tweak the macros a bit to allow slightly more freedom and cals, while still having a plan with enough guidelines to satisfy your psyche? No need to get crazy with a full bulk (especially since its summer and likely you want to remain in some reasonable shape for a bit longer) but adding a few more cals will give your body what it needs to build while still allowing you to keep bf low.

 

[danny2905]

Why not go for a less dramatic approach and simply tweak the macros a bit to allow slightly more freedom and cals, while still having a plan with enough guidelines to satisfy your psyche? No need to get crazy with a full bulk (especially since its summer and likely you want to remain in some reasonable shape for a bit longer) but adding a few more cals will give your body what it needs to build while still allowing you to keep bf low.

I have decided to take a two weeks diet break then reassess my goals. However, I will most likely go on a second round of UD2. I think at the end of the day the question is "Am I comfortable with my current bf?" and I think it will serve me better during the bulk if I can get a bit leaner.

So to recap the first cycle of UD2, in 7 weeks I lost 3.8kg ~ 8.4lbs (74.3kg to 70.5kg), measurement went from 85.6cm to 78.6cm. The reason why I ended this cycle early is because I can tell the fat loss has slowed down a bit (I only lost 0.3kg during the last week). So, hopefully I will come back stronger (and don't gain back much during these two weeks lol)

 

[booneman77]

I think that is a good plan, take a little break, it will help you feel better both physiologically and psychologically. Then crush it again for a bit, then be ready for some gains.

One thing to keep in mind is to really stick to the break. A lot of people will be like "I'll hit maintenance for a break", but then they still try to stay dieting (sometimes subconciously) and it just doesn't help.

Things to keep in mind during your break:

1) YOU WILL GAIN WEIGHT. Don't freak out. You aren't gaining fat right now. You are eating more so you'll be putting on some water, glycogen, and just the actual food volume of stuff "hanging out" in your gut due to increased food. If anything, you want to have at least a little gain or bump in weight initially as the whole point of a break is to get you out of a deficit to help things balance out.

2) You don't need to be too restrictive, but don't just eat like crazy, keep your long term goals in mind. If there were some things you missed while dieting go ahead, but keep moderation in mind.

You did really well with this though, so congrats and good luck on even more success in the coming weeks!

100% agreed here. Maintenance =/= diet =/= free for all haha. Just eat "normal"... some tips would be: no eating in front of the tv or other distractions, sitting at a table/designated place, putting your untensils down between bites, and generally just being very mindful about what you're eating, how full you truly are, and just enjoying each bite on its own. These will all help to not binge or worry as much about the full day and such.

You did a great job on the log too so thanks (from the whole community) for FINALLY completing a good one!

 

[danny2905]

Thanks you guys for being so supportive. I mean without your guidance and support I could have given up already.

So, diet break has been awesome so far. I'm starting to love life again lol and move around much more.

I started the break at 70.5kg. For the first day I kind of let myself go a bit crazy and ate all the things I have been missing (bread, ramens, cookies, etc.). But starting the second day I'm back to my diet food for the most part. So what I'm doing now is having a small sweet potato before my meal (rice + lean cut of pork + tons of veggies), and then I would have small pieces of bread, or one or two spoonful of ice-cream to satisfy my cravings. With all the extra carbs my weight today is still 70.5kg though. Not sure how that happens ha

 

[booneman77]

Human body is crazy so I don't mean to try and give the only possible reason, but I don't find it too weird if your weight stays the same.

Even going on a break it may stabilize. It may initially jump, but as we diet cortisol levels may rise as well. Cortisol may cause some water retention at points in a diet and with the increased food (and decreased stress of dieting) it may lower again and you may have shed some water. So kind of like some swings in water weight if that makes sense.

Enjoy it though you earned it with the hard work.

Yep this is spot on... Especially after spending time in a (weekly) deficit your body will be primed to take in some food and not just get fat right away (a few days without issues unless a full blown bender/binge). Even adding a few kgs will really only be mostly water, glycogen, and other "miscellaneous" weight. You might add a touch of fat but overall nothing major (and likely the kind that will drop off in days upon dieting again).

Keep enjoying the time off and relaxation!

 

[danny2905]

Thanks guys for the input. Nothing feels better than getting to munch on bread and not gaining weight. I do try to only reach out to unhealthy food choices after my healthier meal (sweet potato + lean protein + veggies) so that I will be somewhat full and it doesn't turn into a full blown binge.

I did some research on Lyle's FB group about diet break and he did mention that eating at maintenance is actually harder than when you are actively cutting/bulking. Also shifting your mentality from "I'm done with cutting so I can eat whatever" to "I am still on a diet, just at a higher calorie intake" actually helps a lot in my case.

Also I'm using this two weeks to test out the training plan for my bulk. Just want to get a feel of how the program flows for now so I'm spreading 5 workouts over 2 weeks and only do 2/3 of intended sets (with full intended intensity).

 

[booneman77]

Thanks guys for the input. Nothing feels better than getting to munch on bread and not gaining weight. I do try to only reach out to unhealthy food choices after my healthier meal (sweet potato + lean protein + veggies) so that I will be somewhat full and it doesn't turn into a full blown binge.

I did some research on Lyle's FB group about diet break and he did mention that eating at maintenance is actually harder than when you are actively cutting/bulking. Also shifting your mentality from "I'm done with cutting so I can eat whatever" to "I am still on a diet, just at a higher calorie intake" actually helps a lot in my case.

Also I'm using this two weeks to test out the training plan for my bulk. Just want to get a feel of how the program flows for now so I'm spreading 5 workouts over 2 weeks and only do 2/3 of intended sets (with full intended intensity).

Sounds like you're nailing the diet break and using the time wisely for the training tune-up!

 

[danny2905]

Sounds like you're nailing the diet break and using the time wisely for the training tune-up!

I'm down to 69.9kg as of today despite having a reckless Sunday (Brioche/honey/eggs/sausages/bacons + fries for lunch, some gelato and 2 cream cheese donuts later, for dinner I had 2 packs of instant noodles/eggs/pork and finished the day with some more bread + a whole pack of Oreos). I was preparing myself mentally for the weight spike. Nope! My body just wants to mess with me.

 

[danny2905]

After giving it much thoughts, I think I will attempt the 12-day Rapid Fat Loss instead of UD2.0 once the diet break is over. I'm in a bit of a time constraint right now. In August I will be moving to a new place, starting my Master application, and also getting a part-time job in the meantime. Therefore I want to go with something that can give me the most result with how much time I have left before August, thus the decision to go with RFL. Most people seem to go with RFL first then onto UD2.0 but Lyle says RFL can be used at any bf% range so ...

Anyway I have a few days left to set up the diet and training, which shouldn't take too long since there's a lot of overlapping information between both books. I can't wait to get onto it. Maintenance sucks I went a bit overboard with bread and cookies these last days my weight went up to 70.5kg. Need to take it easy these last few days haha

 

[booneman77]

After giving it much thoughts, I think I will attempt the 12-day Rapid Fat Loss instead of UD2.0 once the diet break is over. I'm in a bit of a time constraint right now. In August I will be moving to a new place, starting my Master application, and also getting a part-time job in the meantime. Therefore I want to go with something that can give me the most result with how much time I have left before August, thus the decision to go with RFL. Most people seem to go with RFL first then onto UD2.0 but Lyle says RFL can be used at any bf% range so ...

Anyway I have a few days left to set up the diet and training, which shouldn't take too long since there's a lot of overlapping information between both books. I can't wait to get onto it. Maintenance sucks I went a bit overboard with bread and cookies these last days my weight went up to 70.5kg. Need to take it easy these last few days haha

12 weeks of RFL is gonna test your limits for sure ha... its extremely restrictive and has ZERO flexibility. Just a word of caution as it makes doing anything social almost impossible. 12 weeks is also a very long time to restrict that much so you might want to think about extending the diet break a bit longer to see your weight stabilize a little

 

[danny2905]

12 weeks of RFL is gonna test your limits for sure ha... its extremely restrictive and has ZERO flexibility. Just a word of caution as it makes doing anything social almost impossible. 12 weeks is also a very long time to restrict that much so you might want to think about extending the diet break a bit longer to see your weight stabilize a little

Lol I'm just doing 12 days. There's no way I'm doing another 12 weeks of cutting, especially on RFL. At this point I'm almost done with dieting for this year I just wanna get a bit leaner so my abs don't fade away too soon when I bulk. (They are less defined now after the diet break, which is expected, but still sad).

 

[danny2905]

Ok I'm running into a bit of trouble setting up my diet for RFL. Is anyone here familiar with it that might be able to answer some of the questions that I have?

 

[booneman77]

Ok I'm running into a bit of trouble setting up my diet for RFL. Is anyone here familiar with it that might be able to answer some of the questions that I have?

Yep fire away (sorry for misreading the 12 weeks/days haha)

 

[danny2905]

Yep fire away (sorry for misreading the 12 weeks/days haha)

For me, I'm Cat 1, with around 60kg LBM, and I'm using 1.75 as multiplier since I'm gonna be doing both LISS in the morning and then weight lifting 2 times/week, which gives me about 230gr P per day. He does not set any upper limit for carb and fat though. So my questions are:

1) Regarding fat, my choice of protein (which worked well for me during UD2) is pork tenderloin which has around 3,5gr of fat per 100gr serving, and in order to meet my P requirement my fat intake will be about 30gr. I hope it isn't a diet breaker considering it will up my total calorie a bit (~1250cal). He keeps saying that most people consume about 600-800 cal on RFL so my number is making me second-guessing myself (though with the LISS factored in it should be around 1050cal). Snapper is my other choice of protein with less fat, but it's more expensive so I won't be using it as much.

2) About carb, I'm gonna go no carb on non-lifting day, and consume 150gr (~30grC) sweet potatoes on lifting days (which is twice a week). It should be ok right?

3) Lyle suggests one or two serving of dairy per day, but isn't it gonna add in too much fat and carb? I can't think of anything else besides no-fat cheese (which does not exist in Taiwan) that can fit into RFL?

4) About training, he says one exercise per muscle group in the 6-8 rep range. I guess I can use the intensity workout for this (adjust the weight up a bit since it was in the 10-12 rep range)? I don't think I would bother with compound lifts tho, just to be safe.

 

[danny2905]

Oh, I just found this online calculator Invalid Link Removed it puts me at 20gC and 20gF. Values for P are roughly the same.

 

[danny2905]

12-day RFL Log

Every day LISS + Yohimbine (200cal)
Rest day: 250P/24F/3C ~ 1200cal
Training day (x2/wk): 250P/24F/35C ~ 1350cal

D1: 71.1kg (gained 0.6kg during 2 weeks diet break)
D2: 70.4kg

 

[booneman77]

Oh, I just found this online calculator Invalid Link Removed it puts me at 20gC and 20gF. Values for P are roughly the same.

yeah this is much better than what you had above. your c/f amounts were way too high. Unfortunately this diet is really strict in terms of the types of proteins you can eat. I actually found myself using a lot of isolate protein shakes to keep the cals and c/f super low. It is NOT satisfying so get ready to be hangry early and often.

workouts will also be VERY sub-par and strength will likely take a pretty big hit so really just focus on technique and TUT to get the most out of the little energy you do have.

 

[danny2905]

yeah this is much better than what you had above. your c/f amounts were way too high.

You meant the numbers from the online calculator were too high?

D3: 69.6kg
Training: I did that Lyle suggests, one exercise per muscle group in 6-8 rep range. Was out of the gym in 1.5hr, which isn't bad. The workout itself was doable, maybe the fatigue hasn't caught up to me yet haha.

 

[booneman77]

You meant the numbers from the online calculator were too high?

D3: 69.6kg
Training: I did that Lyle suggests, one exercise per muscle group in 6-8 rep range. Was out of the gym in 1.5hr, which isn't bad. The workout itself was doable, maybe the fatigue hasn't caught up to me yet haha.

No, I meant the numbers you had originally said above (before you found the calc) that were gonna have your cals much higher. RFL should be mostly protein for the calorie content with basically trace carbs/fats most of the time.

 

[booneman77]

You meant the numbers from the online calculator were too high?

D3: 69.6kg
Training: I did that Lyle suggests, one exercise per muscle group in 6-8 rep range. Was out of the gym in 1.5hr, which isn't bad. The workout itself was doable, maybe the fatigue hasn't caught up to me yet haha.

No, I meant the numbers you had originally said above (before you found the calc) that were gonna have your cals much higher. RFL should be mostly protein for the calorie content with basically trace carbs/fats most of the time.

And yeah, give it a week at those cal levels and you will be SPENT haha

 

[danny2905]

And yeah, give it a week at those cal levels and you will be SPENT haha

My energy level took a hit yesterday, but today seems ok. Next week should be tough, but somehow knowing it will end in 7-10 days helps keep motivation high

Update:
D4: 70.1kg
D5: 68.8kg (my lowest weight since forever)

I wonder after how many days on RLF that weight loss is fat loss.

Anw, got my hand on Mg supplement 2 days ago and sleep has improved tremendously. Lyle suggests buying non-oxide, which I only realized after I made the purchase, so I had to up my dosage a little bit. Still wake up in the middle of the night to pee, but can fall back asleep much faster.

 

[tyga tyga]

Yeah, you want glycinate for sleep but I’ve found chelated/oxide work fine with onset/inducing sleep but have the waking issues as well.

 

[danny2905]

D9: 67.9kg

Today is my last day on RFL. I wish I could stick to it for a whole 12 days but it's taking too much of a toll on my body.

What I think of RFL? Pro: easy to set up and follow, fast weight loss, short-term. Con: too drained to do anything.
And somehow despite the weight loss I didn't feel/look quite as lean the whole time I was on RFL compared to when I was on RLF (could be because of the depletion WOs).

I'd definitely run UD2 again in the future, not sure about RFL. Plan now is to stick to maintenance for 2-3 weeks then go on a lean bulk. Then maybe after 2-3 months I would do a month of UD2, both to deload and keep my body fat in check.

So I'm finally done with my cut for 2020. Learn a lot this time about what work and what doesn't. Future cut should be easier since now I have all the spreadsheets ready haha.

Pic 1: Feb 20 - start of cut - 78.8kg
Pic 2: Start of RFL (Jul 20) - 71.1kg and End of RFL (Jul 28) - 67.9kg

 

[booneman77]

D9: 67.9kg

Today is my last day on RFL. I wish I could stick to it for a whole 12 days but it's taking too much of a toll on my body.

What I think of RFL? Pro: easy to set up and follow, fast weight loss, short-term. Con: too drained to do anything.
And somehow despite the weight loss I didn't feel/look quite as lean the whole time I was on RFL compared to when I was on RLF (could be because of the depletion WOs).

I'd definitely run UD2 again in the future, not sure about RFL. Plan now is to stick to maintenance for 2-3 weeks then go on a lean bulk. Then maybe after 2-3 months I would do a month of UD2, both to deload and keep my body fat in check.

So I'm finally done with my cut for 2020. Learn a lot this time about what work and what doesn't. Future cut should be easier since now I have all the spreadsheets ready haha.

Pic 1: Feb 20 - start of cut - 78.8kg
Pic 2: Start of RFL (Jul 20) - 71.1kg and End of RFL (Jul 28) - 67.9kg

Tried to warn you! haha. RFL def is a drastic measure kind of diet and really just sucks the life out of you. It honestly is better for a time when you know you wont really be training much (or cant) as the training aspect is really just more of a maintenance and even just mental stimulus. For how short of a diet it is, you don't even need to lift (and may actually be counterproductive to an extent since you 100% wont recover well, making the diet portion even harder and daily life miserable).

Your progress is amazing though (even just the short bout of RFL shows results, especially lower ab area - looks much tighter) so absolutely great job and thanks for keeping up with this log! Tag me for sure in any future ones you run

 

[danny2905]

Tried to warn you! haha. RFL def is a drastic measure kind of diet and really just sucks the life out of you. It honestly is better for a time when you know you wont really be training much (or cant) as the training aspect is really just more of a maintenance and even just mental stimulus. For how short of a diet it is, you don't even need to lift (and may actually be counterproductive to an extent since you 100% wont recover well, making the diet portion even harder and daily life miserable).

Your progress is amazing though (even just the short bout of RFL shows results, especially lower ab area - looks much tighter) so absolutely great job and thanks for keeping up with this log! Tag me for sure in any future ones you run

Haha I never doubted you.

Had my first heavy session yesterday and feeling the soreness today. Feels like a beginner, which is great haha.

Do I feel a bit of regret not getting leaner? Of course. My goal was go see my lower abs but then I realize I don't have as much mass I thought I had to look good at a lower bf%. Hell I am not even happy with the thickness of my upper abs, so that's something to work on this bulking cycle (+ getting my lats wider to hide that hip )

I think the reason I failed with the RFL was because when I started RFL my body was too fatigued from the long cut. Maybe if I were to start fresh the result could have been better? Or I can just run as a CAT 1.5 with 1 refeed in between haha. I think RFL can be useful as a mini cut, so I think I will attempt it after 2-3 months of bulking.

 

[danny2905]

So it's been 12 weeks since I finished my cut. Gained size (and weight) and felt like it's time for a mini cut. I'm gonna be doing RLF for 10 days.

Starting weight: 75.6kg

Macros:
250P/5C/27F

Supplements:
Yohimbine (not doing LISS this time, I've learned my lesson. Burnt me out last time I tried)
Multi x1
Potassium, Mg, Calcium as prescribed in the book

Training: 2x/week
Using all machines. I don't want to **** with free weights when I'm low on cal~ Idk how people squat/DL on RFL.
Leg Press, Chest Press, Lat Pulldown, Leg Curl, Lat Raise, Bi Curl, Tri Extension
How does my workout look? Do I need to add anything?

 

[booneman77]

So it's been 12 weeks since I finished my cut. Gained size (and weight) and felt like it's time for a mini cut. I'm gonna be doing RLF for 10 days.

Starting weight: 75.6kg

Macros:
250P/5C/27F

Supplements:
Yohimbine (not doing LISS this time, I've learned my lesson. Burnt me out last time I tried)
Multi x1
Potassium, Mg, Calcium as prescribed in the book

Training: 2x/week
Using all machines. I don't want to **** with free weights when I'm low on cal~ Idk how people squat/DL on RFL.
Leg Press, Chest Press, Lat Pulldown, Leg Curl, Lat Raise, Bi Curl, Tri Extension
How does my workout look? Do I need to add anything?

Honestly I would include at least SOME major compound moves... machines are just not the same in that they don't stimulate nearly as much of the rest of the body as compound moves due to the stabilization. You can pick safer alternatives though for sure if you're worried about injuries... for squats, use a smith machine, dumbbells, or landmine; Deads I don't mind skipping, but at least have some db or bb rows (free standing) as lat pulldowns are a very wimpy exercise (and only vertical pull), especially since most people cheat them a ton and you otherwise have no other back work.

The biggest thing is not necessarily about having massive weights that will risk injury, but making sure that you get adequate stimulation to at least maintain muscle. In 10 days it wont matter too much but that also wont provide too great of results in fat loss either since its so short. You'll lose more water weight and glycogen than anything which helps in the short term but not much longer term.

If I were doing this, I would go with a mix of machines and free weights and maybe just alternate:
Workout A:
Leg Curl
Smith Squat
DB Bench
Lat Pulldown
BB Bi Burl
Rope tri pushdown

Workout B:
Leg Press
Chest Press
BB Row (you can also do a few straight leg or Romanian deads here for some "free" hamstring work just at the end of sets)
EZ Bar Skull Crusher (tri)
Bi Curl Machine/Cable

If you're tired or these are too long, skip the direct bi/tri work too since its really not all that necessary if you have some good compound pushing and pulling moves in there (presses and rows)

 

[danny2905]

In 10 days it wont matter too much but that also wont provide too great of results in fat loss either since its so short

Are you saying that 10 days are not long enough to lose any substantial amount of fat?

Honestly I would include at least SOME major compound moves... machines are just not the same in that they don't stimulate nearly as much of the rest of the body as compound moves due to the stabilization.

This is the one part that in the RLF book that I wish Lyle talked more in details. Simply saying following the current program and just cutting back on the volume does not help much. The decision to go with machines only is because I THINK I might not be able to handle the compounds exercises while on a deficit. Also because I saw Lyle calling ppl trying to do Squat/Dead/Bench on RFL stupid on his FB group and telling them to just follow the sample workouts in the book (which I do NOT see anywhere )

But I agree with what you said. I ran the workout the last Tuesday before I started RFL and didn't feel much of anything. So I guess I will try incorporating the compounds and see how it goes. This is how I plan to do it. () is my current max.

Workout A:
Squat (140kg 3x3) -> 140kg 2x1 (Is this enough? )
DB Romanian DL (22kg 3x12) -> 22kg 2x8
DB Press (36kg 3x8) -> 36 2x6
T-bar Row (85kg 3x10) -> 85kg 2x8
Bi Curl
Rope Tri Extension

Workout B:
Deadlift (152.5 3x3) -> 152.5 2x1
Leg Press (250kg 3x12) -> 250kg 2x8
Incline DB Press (32kg 3x8) -> 32kg 2x6
Lat Pulldown
Bi Hammer Curl
Overhead Tri Ex

 

[danny2905]

Weight: 75.6 - 73.8

Peed like a horse yesterday. A bit hungry today but wasn't unbearable. How I NOT miss this feeling . Good thing I have an end date this time. 8 days to go. I'm excited to see if my 3-month bulk yields any results.

 

[booneman77]

Are you saying that 10 days are not long enough to lose any substantial amount of fat?
Correct. You will def lose some, but even on an extreme diet like this, it will take some time. 2 weeks or so would be my minimum for a "mini cut" otherwise its likely to be more "weight" loss (i.e. glycogen, water and a little fat). This is the whole reason diet ads say things like " we GUARANTEE you'll lose 10LB IN THE FIRST 2 WEEKS!!!"... its easy to drop some quick water and glycogen, especially for people who aren't controlling their diet/exercise prior. Even for those that are though, most "normal" eating habits will have you holding plenty of water and glycogen at all times (which is totally normal and healthy).


This is the one part that in the RLF book that I wish Lyle talked more in details. Simply saying following the current program and just cutting back on the volume does not help much. The decision to go with machines only is because I THINK I might not be able to handle the compounds exercises while on a deficit. Also because I saw Lyle calling ppl trying to do Squat/Dead/Bench on RFL stupid on his FB group and telling them to just follow the sample workouts in the book (which I do NOT see anywhere )

Yeah, trying to go HEAVY or really even trying to keep the same volume is dumb and likely to get you injured. That said, completely abandoning all compounds is too far to the other extreme and simply doesn't promote the muscle maintenance you want in an extreme deficit. Thus my recommendation for a mixed bag and some "easier" compounds that won't risk injuries due to them being safer/more controlled

But I agree with what you said. I ran the workout the last Tuesday before I started RFL and didn't feel much of anything. So I guess I will try incorporating the compounds and see how it goes. This is how I plan to do it. () is my current max.

Workout A:
Squat (140kg 3x3) -> 140kg 2x1 (Is this enough? ) NO (you know this already haha)... unless you did a ton of volume warming up, this is too heavy and too little volume. Highly suggest trying some of the safer variations I listed above so you can get some volume and actual work in without the risk of injury from fatigue.

DB Romanian DL (22kg 3x12) -> 22kg 2x8
DB Press (36kg 3x8) -> 36 2x6
T-bar Row (85kg 3x10) -> 85kg 2x8
Bi Curl
Rope Tri Extension

Workout B:
Deadlift (152.5 3x3) -> 152.5 2x1 Of your listed exercises, this is the only one I really recommend against. Its just too easy to get sloppy with when you're tired, especially if you're not super strict to begin with. Deads are great but in this case (and for such a short time) simply aren't worth the risk vs reward. If you REALLY like them, at least go for something like rack pulls or even smith pulls which both are safer alternatives in a similar motion. For me tho, I would drop them completely for this and just work on free standing rows with bb or db's. Save that lower back for bulking season

Leg Press (250kg 3x12) -> 250kg 2x8
Incline DB Press (32kg 3x8) -> 32kg 2x6
Lat Pulldown
Bi Hammer Curl
Overhead Tri Ex

 

[danny2905]

Correct. You will def lose some, but even on an extreme diet like this, it will take some time. 2 weeks or so would be my minimum for a "mini cut" otherwise its likely to be more "weight" loss (i.e. glycogen, water and a little fat).

I would have gone for 12 days per Lyle's recommendation (if I can last that long). Thing is I have a social obligation on the 11th day - my best friend's bday. No eating or anything, we are just gonna go to an event (where we might be taking MDMA ). So I was debating whether I should still do RFL on that day, or stop one day prior. I mean the MDMA might help drain the last bit of water weight out of me I'm just not sure how my body will react to the low deficit + rolling combo.

NO (you know this already haha)... unless you did a ton of volume warming up

I always do 5 sets for warm up, going from 50%x5 reps, 60%x4, 70%x3, 80%x2, 90%x1, then on to my work sets (2x1 in this case). Would that be enough volume then? Somehow I'm not comfortable doing squats on the Smith machine. Weird feeling and I hate how the bar path is fixed.

Its just too easy to get sloppy with when you're tired, especially if you're not super strict to begin with. Deads are great but in this case (and for such a short time) simply aren't worth the risk vs reward.

Is DL more injury-prone than squats? I always thought the opposite If I have to drop it then Workout B can be sth like this?
Pendlay Row (my fav)
Leg Press
Leg Curl
Lat Pulldown
Bi + Tri

Anw, thank you for taking the time to reply. Really appreciate it!

 

[booneman77]

I would have gone for 12 days per Lyle's recommendation (if I can last that long). Thing is I have a social obligation on the 11th day - my best friend's bday. No eating or anything, we are just gonna go to an event (where we might be taking MDMA ). So I was debating whether I should still do RFL on that day, or stop one day prior. I mean the MDMA might help drain the last bit of water weight out of me I'm just not sure how my body will react to the low deficit + rolling combo.

haha that's awesome. Yeah, I wouldn't worry about any type of diet or whatever for stuff like that... you might even wanna eat a decent/rounded/substantial meal prior (even the night before) just so you don't get out of control... I know when i'm fasted or in a heavy deficit literally anything hits me 10x(rough guess ha) harder (booze, meds, etc etc...).

I always do 5 sets for warm up, going from 50%x5 reps, 60%x4, 70%x3, 80%x2, 90%x1, then on to my work sets (2x1 in this case). Would that be enough volume then? Somehow I'm not comfortable doing squats on the Smith machine. Weird feeling and I hate how the bar path is fixed.

While that is decent volume, 1 rep is just a terrible idea in a situation like this. You know your strength will be crap and to boot you've already wasted most of stored up energy in the warmups. Dangerous+tired=no bueno. If you wanna lift heavier or just go for intensity over volume, try doing some heavy time under tension with more reasonable weights. That way you dont have to worry as much about losing control and can usually even cheat if needed/tired.

Is DL more injury-prone than squats? I always thought the opposite If I have to drop it then Workout B can be sth like this?
100% my personal opinion but yes, its much easier to break form on a dead and round your back right off the bat than it is to get crushed by a squat. With a squat, you typically know you're in trouble the second you start to descend and can just drop the weight. With a dead, sometimes you get halfway up or even all the way (with REALLY bad form) before you get in trouble. Personally I just think deads pose a much easier way to "cheat" (rounded back) that you can sometimes get away with for a bit before actually getting injured while a bad squat will simply pin you to the floor the first time.

Pendlay Row (my fav)
Leg Press
Leg Curl
Lat Pulldown
Bi + Tri

Anw, thank you for taking the time to reply. Really appreciate it!