Norwegian's Cutting It With Ultimate Diet 2.0

[Norwegian]

I started my Keto-like diet, Ultimate Diet 2.0 by Lyle McDonald, this past Monday, August 24th. I didn't realize until now that there was a Keto-diet section in this forum, and I've had some random thoughts/concerns regarding my diet while on it, so I'm hoping I can get everything dialed in to cut up quickly.


Beginner Stats: August 24th:
Weight - 219 lbs.
Height - 6'3''
Bodyfat - ? (thinking around 9%; hopefully getting it tested next week.)

Goal: By end of October:
Weight - 215 lbs.
Bodyfat - 5-6%


Macros @ 219 lbs.:

* Maintenance: 3218 Calories/day
* Fat Loss: 2574 Calories/day
* Extreme Fat Loss: 1931 Calories/day

[Norwegian]

The general idea behind his program is a glycogen depletion diet/training schedule from Monday through Thursday (afternoon), followed by a 24-30 hour carb-load starting following my Thursday weight-training session, followed by a 'below maintenance' stage caloric intake on Saturday and Sunday, and resume to the glycogen depletion stage on the following Monday.

McDonald advices no more than 50 grams of carbohydrates a day, and suggests less than that for quicker weight loss. With such few carbohydrates, he suggests bumping up protein to 1.5 grams/lbs of bodyweight. Fat intake is adjusted according to remaining calories left after I've met my protein intake requirement.


Protein @ 1.5 grams/lbs= 1.5 X 220 = 330 grams X 4 calories/gram = 1,320 calories
Carbohydrates @ 20 grams/day = 20 grams X 4 calories/gram = 80 calories
Fats: ~550 calories = 550 / 9 calories per gram fat = 60 grams

[Norwegian]

Just wanted to show my proposed supplement schedule. Although it looks like a kitchen sink stack, it's only elaborate because of the amount of detail I am taking from the Ultimate Diet 2.0. Also, as you will see, most are basic supplements, not a load of crazy formulas.


Monday-Thursday Afternoon:

- AM (upon waking/pre-workout) - [B] 2 caps HDx2, 1 cap Slim Xtreme, 1 cap EGCG
- Intra-workout - 3 servings Xtend (Blue Raspberry), 5 grams Beta Alanine
- Post-workout - 1 serving Anabolic O.D. + 3/4 serving Isopure
- Late Afternoon (5-6PM) - 1 cap HDx2
- Prior to Bed (11-12AM) - 1 cap HDx2

+ 2-3 caps Alpha Lipoic Acid (300mg)
+ 2 servings Thin Fat (totaling 8.8 grams CLA)
+ 2 servings MCT Fuel (totaling 28 grams MCT fats)
+ 2 servings Sesamin (totaling 1 gram Sesamin)
+ 2 caps Vanadyl Sulfate


Thursday Afternoon - Sunday

- Pre-workout (5-6PM) - 8-10 grams L-arginine / 20 grams WMS
- Intra-workout - 3 servings Xtend, 5 grams Beta Alanine
- Post-workout - 100 grams WMS + 50 grams dextrose + 50 grams whey + 2-3 grams Glycerol + 600mg ALA + 10 mg Vanadyl Sulfate

+ 4 caps Anabolic Xtreme Hyperdrol x2
+ 2-3 caps Alpha Lipoic Acid (300mg)
+ 2 servings Thin Fat (totaling 8.8 grams CLA)
+ 2 servings MCT Fuel (totaling 28 grams MCT fats)
+ 2 servings Sesamin (totaling 1 gram Sesamin)
+ 2 caps Vanadyl Sulfate


- The large quantities of various forms of fats are essential for the Ultimate Diet 2.0; in the glycogen depletion stage, I will focus on medium fats/high protein, with only traces of carbs, totaling 1,800 calories. I'm thinking:

Fats: 70 grams (~600 calories)
Protein: 300 grams (~1,200 calories)
Carbohydrates: 20-30 grams (~100 calories)

- I include large quantities of these healthy fats because my body responded better to them than from major fat sources in foods.

[Norwegian]

Monday-Wednesday, August 24th-26th

Day #1-3 (glycogen depletion)


Up @ 7AM, and right on that fasted cardio/ab session.

Outdoor Run:
- 20 minutes of running (medium intensity)
- 15 minutes abs (Russian twists, Leg Raises) superset with Squat jumps
- 20 minutes of running (medium intensity)


Meal #1[9.00AM]: 15 minutes upon completion of cardio
- 2 scoops Isopure in 12 oz. water + 4 grams fish oil

Meal #2 [11.45AM]:
- 3 whole eggs, 6 oz. fajita steak, 1 slice cheese + 5 grams fiber

Meal #3 [3.00PM]
- 3 whole eggs, 6 oz. fajita steak, 1 slice cheese + 4 grams fish oil

Meal #4 [6.00PM]
- 1 1/2 scoops Isopure [30 minutes pre-workout]

Workout [6.30-8.30]

Meal #5 [9.00PM]
- 1 1/2 scoops Isopure [Post-workout]

Meal #6 [10.30PM]
- 3 eggs, 6 oz. fajita steak, 1 slice of cheese


Macros:
Protein: 300 grams = 1,200 calories
Fats:70 grams = 630 calories
Carbs: 10 grams = 40 calories

Calories = 1,870

[Norwegian]

Day 1 of Training: Monday (Tuesday was quite similar, only switch up exercises)

Style: Full-body Depletion Workout

Rest between sets: 50-70 seconds


Warm-up: 35 minute walk prior to hitting the weights

Workout:

Wide-grip PUlldowns:
Warm up: 80 * 30, 100 * 20
Working sets: 120 * 20, 140 * 20, 160 * 20, 180 * 15

[superset with Incline Crunches: 4 sets of 20 reps]

Incline Hammer Presses:
Warm up: 90 * 20
Working sets: 140 * 20, 160 * 20, 140 * 20, 160 * 15

[superset with Russian Twists: 4 sets * 20 reps]

Seated Side Laterals:
Working sets: 20 * 20 reps X 4 sets

Shrug Machine [Plate-loaded]
Working sets: 360 * 20 reps X 4 sets

Hack Squats
Warm up: 90 * 20
Working sets: 180 * 15 reps X 4 sets

[Norwegian]

By Thursday, August 27th, I had dropped down to 215.5 (-3.5 lbs.). I finished my glycogen depletion stage, and jumped on the carb-load, with a goal of 12-16 grams of carbs/lbs of bodyweight, adding up to ~1,400 grams.

I finished my carb-load last night, Friday, August 28th, and didn't wake up looking particularly full, so I've got some more experimenting to do with my carb-loading eating. I've got a lower-rep range workout coming up today, followed by a 2,200 (+/-) caloric intake diet the rest of today and tomorrow, Sunday.

[frank8880]

looks good, just one thing, account for the carbs in the halo, i doubt you will hit below 20g of carbs with:

Total Carbohydrates 19g 6%
Sugars 9g ?

[Norwegian]

Originally Posted by frank8880

looks good, just one thing, account for the carbs in the halo, i doubt you will hit below 20g of carbs with:

Total Carbohydrates 19g 6%
Sugars 9g ?

You're right about that, bro. Looking at between 30 and 40 grams of Carbs on Mondays and Tuesdays. On Wednesdays -- the day I don't work out apart from 2 cardio sessions - I don't go above 20 grams because I don't take the Anabolic O.D.