hai guise
Just come off my first real bulk and obv gained a good amount of fat as well(will need to bulk a little bit lower next time )
my maintance level is at about 2500-2600 i think
I will use the 8day variation of the utimate diet 2.0 which looks as follows:
Workout/Diet:
Day 1 and Day 2: Depletion fullbodyworkout(high rep/lowish weight/short breaks)
low carb, 1200kcal/day
Day 3 and Day 4: Cardio(Hiit on very steepy mountain road, I basically live on a mountain heh)
low carb, 1200kcal/day
Day 5: High Intensity fullbody training(medium weight, medium rep range)
carb load! 4500kcal/day 900g carbs, normal protein intake, low fat
Day 6 free to recover
slight deficit 2300kcal, increased carb intake
Day 7 Power workout fullbody(high weight, low reps, long breaks)
slight deficit 2300kcal, increased carbs
Day 8 free to recover
slight deficit 2000kcal, slightly increased carb intake
this means im on a 4100kcal deficit/week
im looking to do 4-6 weeks depending on results(probably more likely to be 6)
starting stats:
my starting weight is 75Kg/165lbs
and bodyfat is at an estimated 15%
supps
Adrenalean
Lean-xtreme
Fish oil
Multi(Orange Triad)
Vitamin D3
Intrabolic(intra workout and between meals)
Ultima
before pics:
back:
flexed:
non flexed(gyno sucks :< ):
I already started and will post my first impressions/experience in the next post
|
-
10-05-2010, 10:25 PM #1
Ultimate Diet 2.0 Lyle Mcdonald fatloss log
Last edited by Ubernit; 10-05-2010 at 10:32 PM.
-
10-05-2010, 10:48 PM #2
ok im at day 4 already(carb load tomorrow omg <3 )
down to 72.5kg(a lot is water obv)
Day1/Day2:
Depletion training on that low calorie amount was miserable
became really dizzy during workout and felt like I would puke/blackout soon
After the workout shower I just sat there about 5 mins trying to recover and being able to stand up again lol
Hunger isnt that much of a problem tho, Adrenalean and BCAA help a lot in that regard i think(im a really hungry person and LOVE to eat so im kinda suprised in this regard)
Day3
Hiit on that SUPER steep mountain road here was really, really tough
I overdid it a bit I think and pushed beyond my boundaries
Given that i squated on day2 as well my quads are completely fried today and I can barely walk anymore lol
day3 was quite awful overall because i wasnt able to sleep very well the day before(only 4 hours) and felt like a zombie all day
I feel quite good now tho(just slept like 12 hours) and am REALLY looking forward to that 900g carb load tomorrow OMG <3
here two pics of my biggest meals so far:
spinache/broccoli/low-fat mozzarella + turkey
350kcal
low fat ground, salad tzaziki/olive oil/vinegar dressing
450 kcal, blowing that many kcals on one meal sucks :<
-
10-06-2010, 01:41 AM #3
-
10-06-2010, 03:00 AM #4
thanks
UD 2.0 is really solid
great book and must read imo
what i like about cutting is how fast you can actually see the progress
4 days in and im considerably leaner already(abs start to come back <3)
really interested to see if there will be a change(to the worse) after the carb load
supposedly if correctly done there is no bloating, we will see
-
-
10-06-2010, 10:54 AM #5
Good luck. I'm going in for some remedial ud2 action myself in three weeks, when my 3 month not-as-clean-as-I'd-planned bulk is up. But I'm gonna have to stick to the 7-day variant, as my main "issue" with the diet is the scheduling hassle. I imagine the eight day would be the way to go if you could swing it, and stick out an additional day depleted.
But I'd say you look leaner than 15% in the starting pics. Seems like it was a pretty lean bulk to me. Way, way better than my first couple attempts. And to be honest, the gyno isn't really noticeable.
I don't know about the calories in that salad, but it looks good! Damn, I need to start making better salads.Way more Xtreme Fitbitter than MissLadyJ or kureransu
-
10-07-2010, 01:12 AM #6
carb load day(day5) it is!
once again woke up very early(4.30 am) after like 5 hours of sleep not being able to fall asleep again(probably due to the hunger) /sigh
Ok so I immediately started to prepare food for the whole day
here it is <3
today was "tension workout", very exhausting but obv not comparable to the depletion on low carb
I love that there are a lot of visible changes in my body already
- Lost a visible amount of bodyfat in my midsection, abs come trough more and more every day(interesting to see what it will look like tomorrow)
- VASCULARITY, especially in my arms the veins were popping out like crazy during my workout
-
10-07-2010, 01:48 AM #7
-
10-07-2010, 01:56 AM #8
-
-
10-08-2010, 03:38 AM #9
carb load yesterday with almost 900g carbs and about 4500kcals.
how do i feel today? GREAT, no bloat whatosever I still look as lean as yesterday.
Great, deep sleep with a lot of dreams.
Energy is sky high and im really looking forward to that power workout tomorrow, I will completely destroy myself.
Weight is still down at 160.2lbs even with that carb and creatine load yesterday, cool
Libidio is sky high as well, had like 3 really intense sex dreams this night lol
-
10-09-2010, 11:08 AM #10
Day 7 Power workout today
one word to describe it: WOW
I set a new bench pr! AFTER squatting and deadlifting very heavy(i normally do a 3day split and start the chest day witch bench)
this is suprising to say the least
energy was great troughout the whole workout(without stims, not even stimless preWO)
UD 2.0 is awesome
My Grandma had birthday today so I entertained her for dinner + cake at my sister afterwards
Was really, really tough to resist and only eat one small piece of cake(couldnt fit in more) but thats what i did.
Anabolic phase is over now, even tho it is very tough im actually looking forward to the catabolic phase again, losing fat and seeing changes fast is great
the 4 days of depletion(starting on monday) will be miserable tho
-
10-09-2010, 11:12 AM #11
- Join Date: Oct 2009
- Location: California, United States
- Posts: 11,210
- Rep Power: 20146
I SUGGEst you get a new doctor. cause gyno is:
1. not normal
2. wont go away without surgery
what you have is a tendency to store fat in your pecs, like a lot of other guys. If you cut your bf low enough, it'll go away. Otherwise, that is the area the fat will store in first4k+ my friends call me Ras
Being strong and fat is like being skinny with abs. Neither of them count
-
10-09-2010, 11:22 AM #12
gyno in puberty is completely normal and WILL go away after time for most of the people
here the quote(i translated it from german)
"gynecomastia in puberty:
develops trough a momentarily increase of the female sex hormone (estrogen) in fat and muscle tissue
will not always regress completely"
and no it is not fat in my pecs, i have actual tissue under my right pec(not under the left tho)
-
-
10-09-2010, 11:25 AM #13
Yeah, that's great! It's pretty amazing what shoving about a kilo of straight carbs into your muscles does for your energy levels. My only real issue with the power day was that the workout was so long.
But, yeah, the best thing is the rapid discernable changes. You starting out on the lean side certainly helps this along, too.
Good luck, sounds like you are off to a great start. Give it hell!Way more Xtreme Fitbitter than MissLadyJ or kureransu
-
10-09-2010, 11:31 AM #14
I was very sceptical at first, 1kg of carbs? IN ONE DAY?
I will get fat again and bloaty as hell ffs! (higher amounts of carbs tend to bloat me big time)
but no bloat whatsoever, not even an increase in weight wtf
im sure now that ud 2.0 is THE thing to do when trying to lose fat while maintaining muscle
workout lenght wasnt a problem for me probably because my normal workouts are on the longer side as well therefore im used to it already(bcaa intraworkout help a lot if you tend to lose focus at the end
-
10-09-2010, 11:40 AM #15
- Join Date: Oct 2009
- Location: California, United States
- Posts: 11,210
- Rep Power: 20146
-
10-09-2010, 11:45 AM #16
-
-
10-09-2010, 06:25 PM #17
Yeah, I think focus was my big problem with ~ 2hr workouts (for the most part I'm ~ 40 minutes, except when UD2ing). I do have some Xtend bcaa's somewhere in my cupboard, and if they ain't terribly expired I'll give that a shot. Thanks for the tip. I always made it through the power w/o, it's just after a certain point I'd be like, wtf, I'm only half way through!
Depletion OTH was just a big slog for me, kind of in surreal mode (my mind gets messed up on very low carbs), and it never really was much of an issue. Working out was better than being at home thinking about food, so it was no problem sticking that part through. Though I was always really glad when leg depletion was over.Way more Xtreme Fitbitter than MissLadyJ or kureransu
-
10-10-2010, 12:00 AM #18
morning guise
so after only 4 days of calorie deficit, 1 day of HUGE calorie surplus, and two days around maintance(with increased carbs) I look better than ever before!
bloat? hell no(abs coming trough again without ridic flexing/angle)
(another cat sighting )
Im pretty confident that the results in 5 days after another 4 days of depletion will blow me away
UD 2.0 <3
-
10-11-2010, 04:00 AM #19
1st depletion day again today(day9 overall)
quote from the book "I should mention right now that high reps and short rest periods on low-carbs is a miserable, miserable experience. Nausea, lightheadedness and a general desire to track me down and kick my ass are common reactions"
unfortunately this is true
the workout today was MISERABLE
I was VERY, VERY close to puking multiple times
I actually had a feverish feeling and felt sick to my stomach and therefore was close to abandon the workout about halfway trough, but NO I stayed on course!
Was working out in the morning so mainly old people in the gym today, haha the looks they gave me when i was staggering from exercise to exercise like a zombie were quite amusing
-
10-11-2010, 09:27 AM #20
-
-
10-12-2010, 06:27 AM #21
thanks and good luck
2nd depletion workout over(day10), THANK GOD
it is worse than cardio(coming from someone who hates cardio and loves lifting weights this says a lot)
Was in the supermarket today buying tons of carbs for friday already, got a strong tingling feeling(like when you take a big dose of beta alanine)
CANNOT WAIT
sleep was unusally good, im normally unable to sleep longer than 6-7 hours TOPS at this calorie deficit but this night I was able to get in 9 solid hours of sleep.
Chest is quite sore today, didnt really expect that from high rep, low weight training tbh.
Ah and I have a strong craving for a protein shake(lol yes) but blowing that many cals on liquids is a no go at the moment unfortunately
postWO meal today was this
-
10-14-2010, 02:33 AM #22
soooo
weight down to 155lbs
fat is melting off me haha
feeling the first signs of a cold today, have to be more cautious during my cut(havent had a cold in years)
1 ****ing day left and i enter the sweet part of the cycle again CAAAAAAARB LOAD, WEEEEEEEEEEEEEEEEEH
here some food from yesterday
was delicious but i blew my cals too early(ate like 10 of those overall) and therefore had to go to bed hungry :<
-
10-16-2010, 07:39 AM #23
carb load yesterday was awesome
no bloat today(day 14), weight rebound to 159lbs(perfectly normal according to the book)
vascularity and leaness in my workout yesterday was crazy, first time in my life I was reasonably satisfied with my body <3
Im on the right way, another 3 full cycles and I will reach my goals I think
for those who are interested
eats from yesterday
http://forum.bodybuilding.com/showpo...postcount=5376
5300kcal overall
power workout tomorrow, will try to hit some PRs
carb power baby!
-
10-16-2010, 10:42 AM #24
That's great, it sounds like you just effectively "supercompensated" the glycogen. Sounds like you are nailing it.
On another note, I have to say the salad in your second post inspired me to start making better salads than just dumping some bagged salad greens on a plate and adding dressing. So I bought about ten different veggies and started making some awesome salads myself, and now I'm kind of addicted to awesome salads. Which isn't really a good thing, because I'm "bulking" and I'm getting to the point of being constantly very full except for breakfast time.Way more Xtreme Fitbitter than MissLadyJ or kureransu
-
-
10-16-2010, 11:52 AM #25
-
10-17-2010, 01:37 PM #26
powerworkout was ok, my slight cold was holding me back a bit
felt slightly depressive last few days due to the weather and some annoying **** happening(moped crashing into my car for example)
overall the carb load was still a bit off but i now have a lot better feeling for it and i think my next one will be great
a lot of it is trial and error and it therefore takes some time to find the right adjustments for your body
-
10-18-2010, 01:04 AM #27
-
10-19-2010, 10:19 AM #28
3rd cycle began today(day17)
I thought the depletion workouts will get better after time, haha i was wrong
heavy nausea and dizziness once again, really really painful and miserable workout
after-workout shower didnt help either, took about 30 minutes for me to feel somewhat normal again
for superior results i have to fight trough this tho!
UD 2.0 works really well
-
-
10-19-2010, 10:30 AM #29
-
10-19-2010, 04:16 PM #30
Similar Threads
-
Has anyone tried The Ultimate Diet 2 by Lyle McDonald
By drakx188 in forum Losing FatReplies: 2Last Post: 06-05-2009, 01:47 AM -
Alwyn Cosgrove's Warp Speed Fat Loss plagiarizes Lyle McDonald's Ultimate Diet 2.0
By PowerManDL in forum Workout ProgramsReplies: 33Last Post: 07-16-2008, 10:33 PM -
Lyle McDonald fatloss article is bull****
By singledigitman in forum Losing FatReplies: 23Last Post: 08-28-2007, 12:58 AM -
How low bf% for UD2.0 (Ultimate Diet 2.0) Lyle McDonald
By TheFitnessGuru in forum Teen BodybuildingReplies: 2Last Post: 09-26-2005, 10:40 AM -
Ultimate Diet 2.0, by Lyle McDonald
By RhinoChaser48 in forum KetoReplies: 0Last Post: 10-17-2003, 11:57 AM
Bookmarks