Ultimate Diet 2.0 Log It's Going to be an Experience

[tommybhoy]

Power workout was best I session I can remember in recent times. I'm heading out full details to follow later

[tommybhoy]

Power Workout

Power workout was brilliant as already stated. A lot of ground was covered but here are the highlights.

Bench 110kg - it is coming back
Deadlift 210kg should have tried for 220kg again and then 190kg for 4 reps
squat 210kg for 5 reps - need to get this back to where it was before
leg press - 900kg because that was as much as could be loaded on it - not great resistance from this and not as difficult as one in my old gym

I also did:

shoulder press
bicep curls
tricep pulldown
cable curls - these really hit the muscle
incline bench press - free bar as opposed to crappy machine thingy I used during week

Diet on Sat was about 2500 calories and on Sunday it was about 2200 calories. I had some beers on Saturday but counted them in my macros - I'm a cheap date these days as don't seem to be able to drink as much as I used to. Good thing here is that it keeps the calorie intake right down. On Sunday went to low carbs in evening. Back on track for today.

[tommybhoy]

The Dreaded Depletion Session

I am working tomorrow so I made the decision to do my depletion workout in one session. It says in the book that this is the most miserable experience you are ever going to encounter and boy was Mr. McDonald right. I really don't know how I kept my head and got through it. I guess I'm really stubborn hence kept going. I went for 6 sets of each exercise with 40s in between each. I have always trained hard and flat out but tonight has been the most I have managed to get my muscles to burn ever and I have really went for it in the past. I did the following:

Squats - thought I was going to pass out went for 130kg on bar then upped it to 140kg for last two sets full depth
cable crossovers - my chest was screaming held each rep right at the top for a second to get maximum contraction in muscle
pulley rows
leg extensions
leg curls
incline press
lat pulldown
shoulder press
calf work on the leg press - did this a wee bit different 50,40,30,20,10 and 5 reps burn was amazing
tricep pulldown
bicep curls

cross trainer 20 minutes
treadmill 12 minutes HIIT

I'm exhausted and can't wait to eat my big juicy steak.

[tommybhoy]

I was really busy with work yesterday and felt so so tired after one day depletion on Monday.

Macros for Monday
Calories 1157
Fat 37g
Carbs 15g
Protein 162g

Macros for Tuesday
Calories 1162
Fat 61g
Carbs 4g
Protein 149g

Macros for today
Calories 1366 (had to up it struggling to process thoughts etc)
Fat74
Carbs 32g
Protein 149 g

I think this is going to be last week of this diet results have been great. Got lots on with work so will create something more flexible to loss last few lbs of fat. Will probe will create a 500 cal per day deficit or something will do my research later. Will post progress pics next

[tommybhoy]

Progress week 1 and week 6 day before carb up. D one taken yesterday and one today despite being tired well chuffed

[brentbonifasold]

i was gonna start ud2 but decided to wait till im about 190lbs (210lbs right now) started the TNT diet by mens health, which is a low carb diet but not a low calorie diet, but ive been consuming about 2000 cals a day

[tommybhoy]

Had the hardest day ever felt tired drained and thought was gonna pass out at times my cals must have been too low. Stuck with banana pre-workout seemed to kick in half way through as I ended up with a huge burst of energy mid session. Lifts were up on tension workout from last week and even managed some HIIT at end. Will post full log later. Once carb up and power workout done I'm done on this diet. It has served me well and may use it again when body fat is lower

[brentbonifasold]

check out the tnt diet, it may be right up your alley

http://www.menshealth.com/cda/custom..._-The_TNT_Diet

feel free to ask me any questions about it and you can follow me here


http://forum.bodybuilding.com/showth...941133&page=23

[tommybhoy]

check out the tnt diet, it may be right up your alley

http://www.menshealth.com/cda/custom..._-The_TNT_Diet

feel free to ask me any questions about it and you can follow me here



http://forum.bodybuilding.com/showth...941133&page=23

I will have a look at it. I'm going to run with a simple 500 cal a day deficit for next few weeks will look at diet proportions tonight and write training plan

[tommybhoy]

So this is the end of this log and I must admit this is a hard diet but it certainly works. Started at 198lbs finished at 187lbs pleased with that as it equates to about 2lbs per week. Squats deads and bench have not suffered either. Looking forward to following a more straightforward program me to finish my fat loss goals. People have been giving me lots of compliments over last week or so. Training partner wanted to now where my abs came from lol.

[rjp3900]

Huge difference in pics since starting...Worth the pain and diligence!

[tommybhoy]

Huge difference in pics since starting...Worth the pain and diligence!

Thanks I agree that it is definitely worth it. Still got a bit to go hopefully just another few weeks of a basic cutting diet will do it. May throw in another few weeks of this at end for any difficult fat

[tommybhoy]

Right ran at deficit for a wee bit and lost some more body fat. I want to get rid of the last few lbs of difficult fat although I must say I don't think there looks to be much of it. UD 2.0 seems to be the answer to my current problem. I am starting it for another 4 weeks starting on Monday. Here is a current picture - looking forward to seeing the results after this cycle. The weekly carb ups are well worth the wait.

Bring it on.

[tommybhoy]

Started back ud 2.0 today but before even kicking off I had a banging sore head that I've not been able to shift all day. This was carried into my first depletion session and I swear it is the worst training g session I remember. I was holding back from vomiting throughout. My diet was spot on came in at 1366 calories with about 60g of carbs not going zero carbs like last time says in book no need to worry about ketosis. I'll post full details tomorrow for now im off to bed want this day over with

[tommybhoy]

Yesterday was awful because of my headache and I have woke up to the same thing again Really wish this would go away. I am well hydrated and my water intake has been high over last few days - it is generally high anyway. My macros for yesterday were wrong because I forgot to have my peanut butter before bed - think my headache was the cause of this simply could not think straight.

calories 1180 I wanted about 1300ish so will need to up that slightly the peanut butter was in to do that
fat 40g - wanted this higher but peanut butter will give me this
carbs 58g - that is fine
protein 146g - that will come up a little with the peanut butter but may substitute one of the table spoons of this for extra chicken or something

Training last night was difficult as I described earlier due to my headache. I went for three sets of 15 not including warm up sets with 45secs rest in the following exercises:

squat
stiff legged deadlifts - stood on a 25kg plate to get extra depth
lat pulldown
hammer strength machine for rows
pec dec - back to the machines again for quick weight changes
incline press on hammer strength machine
rotary calf

20 minutes of jogging don't know how I got through it whole thing was a blur. Most people wouldnt have started this session so I'm either foolish or heroic you decide. Id go for the former.

Hopefully can shift this headache in time for depletion session 2. I weighed 12 stone 10 today which is 178lbs

[tommybhoy]

Yesterday was another day with a very sore head I still managed to keep everything on track on both diet and training fronts. My macros for yesterday were:

1255 calories
fat 44g
carbs 61g
protein 152g

I could still do with putting my calories and protein up a wee bit higher.

In yesterday's session I applied the same principles as Monday 45secs between sets with 3 sets of 15. Did feel dizzy at various points throughout. I also finished with a 30 minute run. The workout was as follows:

Front squat - always find this aukward but feeling it this morning
Good mornings - noticed how vascular I was looking during this for first time in my life. It also really seems to hit my hammies too
Lying leg curls - thought my hamstrings were gonna pop on last set lol
Standing calf raises - exactly what it says on the tin
incline machine press - don't like machines but get job done in these circumstances
incline hammer strength shoulder press - thought I was gonna throw up
Pulley row - really enjoyed this depsite blowing out my ****
bicep curl - was surprised at how strong I was for sets of 15 each arm
Tricep pulldown - same as Monday

Weighed myself this morning and was down to 176 which is 2lbs down from yesterday. No panic as some of it is water and glycogen weight. It will come back in the carb load. Last time I put on about 4-6lbs during carb load. I expect to drop another lbs or so before carb up on Thursday taking me to 174/5 and reload will get me back up to something like 178/9 giving me my 1l/2lbs target for the week. Still have a sore head but not as bad as yesterday. Got another long day ahead of me but feel that I'm doing UD 2.0 at a time when my bf is low enough to start with to see the benefits.

[tommybhoy]

I've made it to Thursday woo hoo. Cardio is optional so didn't do any last night. I was just so tired and also had ran after both depletion sessions. Headache is gone today too . My breakdown for yesterday was

calories 1414
fat 46g
carbs 71 g (eek on the higher side)
protein 178g (that's more like it)

I discovered that bean sprouts are awesome because you can eat loads of them and they don't bump up the values in any significant way. Going to do my cardio before my workout tonight. My thinking is that I will have my yohimbine prior to the session and then near end of cardio session I will have some lucozade sport to prepare me for tension session. I know I have probably missed something in my thinking but currently reading the stubborn fat loss book by Lyle McDonald and it seems to be the way to keep insulin low enough here to hit that stubborn fat.

[tommybhoy]

So glad to be back on proper carb meals again Yesterday was a great success. Decided to take yohimbine and do cardio before weights. I made the choice not to eat before this and then consume a bottle of lucozade sport lite during my ten minute run at the end. I did 2 sets of 7 on each of the following exercises:

bench press
hammer strength incline press
pulley row
lat pulldown
leg press
leg curl
leg extension
calf raises

As always with the UD 2.0 Thursday is a weird day because it is split in two. I ended up with the following macros:

Calories
fat 66g
carbs 417g
protein 142g

Will need to make sure on next Thursday session I get more protein

I am on track today though and so far have managed 289g carbs. Going to shoot for the 900g range.

I also plan to chill out tonight it has been a long week that has really taxed my brain - time for a chill out.