Koatliki's log of UD 2.0 diet - getting to single digit BF %

[koatliki]

A little about me:
Age: 29
Height: 6ft
Starting Weight: 153lb
Est. BF %: 10-12
Goal: more defined abs and BF around 8-9%
Supplements: AnimalPak multi, Fish Oil, AST Micronized Creatine, Optimum Glutamine, Jack3d, Whey/Caseine protein
Long-term goal: 190-200lb weight at 9-12% BF
Diet start: 03/29/2010
Diet: Lyle's Ultimate Diet 2.0

History: dieted from 187lb to my current 153lb. Started in August 2009.

Starting Pics:

August 2009


April 1, 2010
Unflexed


Flexed




[First week in brief]
So far I have done a week on this diet and screwed few things already. I decided to keep a log of what I do every day but thought I'd provide you a summary of what I did the first week.

Carb depletion days: didn't do the correct weights and often failed on last sets and instead of 3 sets of 15/15/15 ended up doing 15/12/10 or occasionally worse. Didn't feel nauseous like the book promised either. Ran 30 minutes or less.

Weight after depletion: ~151.5

Carb up: don't eat any protein foods! The amount of pasta/bagels you're going to eat pretty much guarantees sufficient protein intake. I ate too much protein.

Weight after carb-up: ~153

Power workout: a disappointment.. unsure what I did wrong but my power workout was weird: my lifts on bench press and military press went down a little, but I felt like I had so much energy and just could not get tired: spent 2 hours in the gym.

Weight on Monday prior to new cycle: 156! (I assume that's due to creatine load on Friday/Saturday)

I am not 100% sure but it seems like I am already slightly leaner: I don't understand where that extra 3lb water went really. Definitely more vascularity for some reason.

I will post my logs more frequently from now on (daily if possible).

[csb5731]

In on this, as it is relavent to my interest (~1month in, myself).

On the topic of depletion, I've never been really nautious either while doing the workouts. Burning quads, hamstring cramps, wobbly legs - yes. Had to continually drop weights every few sets during the first couple weeks, to well below ~60% 1rm. Even now I will on occasion use a weight that won't get me to 15-20 reps, especially w/ shoulders. It's not going to that big of deal in the scheme of things.

I usually gain a few more pounds than you between depletion start and Saturday a.m. But I've been using Fruity Pebbles in lieu of the bagels. I suspect my carb-up is dirtier.

Damn, you've leaned down a lot since August. I was also 153lbs on Saturday pre-power weigh in.

[koatliki]

[Nutrition]
BF: 5 egg whites, 1 whole egg, 1 slice of Ezeekial bread, fish oil x 2, AnimalPak
LH: 8z oz lean ground beef, 90g steamed peas, half a tomato, half a cucumber, fish oil x 2
DN: 8z oz tilapia fish, Salad [tomato/cucumber/broccoli/carrots/1tbsp olive oil], 1 serving of [Gold Standard 100 Percent Casein], fish oil x 2

Protein: 157g Carb: 53g Fat: 44g

Was still sore from saturday's power workout, but felt energetic. Went to the gym and was glad to find out that soreness pretty much disappears after doing few exercises.

[Training]
Chest press: 3x15
Row: 3x15
Lateral raise: 2-3x15
Biceps curl: 2x15
Triceps pushdown: 2x15
Leg press: 3x15
Leg curl: 3x15
Calf raise: 3x15
Perform twice

Workout was pretty good and I didn't take pre-workout supplement: I decided to only take it if I am really tired or just for power workout. I think I can raise the intensity on Tuesday though.

Ran only for 15 minutes as my legs almost gave out. It went better than the first week as I knew to use lighter weights in order to be able to do all 15 reps each set.

The funny part is I've become one of those guys who I laughed at in the past: a guy who walks into gym and does lots of different exercises with light weights seemingly without having a clue about split routine. It is a little sad to work with weights that are half of what you normally lift while guys nearby smirk at you Oh, well!

Took some glutamine before bed and slept well.

Weight before going to bed: 157lb! Hopefully creatine's fault.

[koatliki]

In on this, as it is relavent to my interest (~1month in, myself).

On the topic of depletion, I've never been really nautious either while doing the workouts. Burning quads, hamstring cramps, wobbly legs - yes. Had to continually drop weights every few sets during the first couple weeks, to well below ~60% 1rm. Even now I will on occasion use a weight that won't get me to 15-20 reps, especially w/ shoulders. It's not going to that big of deal in the scheme of things.

I usually gain a few more pounds than you between depletion start and Saturday a.m. But I've been using Fruity Pebbles in lieu of the bagels. I suspect my carb-up is dirtier.

Damn, you've leaned down a lot since August. I was also 153lbs on Saturday pre-power weigh in.

Yeah, I have the same issue: have to drop weights still. Takes time to dial it in correctly. Good luck with your diet!

[csb5731]

Yeah, I have the same issue: have to drop weights still. Takes time to dial it in correctly. Good luck with your diet!

Thanks - it seems to be working thus far.

Having use girly-weights is indeed depressing. I hopped on the prone hamstring curl machine yesterday right after a ~50yr old 130lb woman got off of it. I didn't need to adjust the weight stack, but was tempted to pretend that I was doing just that.

Good luck to you too.

[koatliki]

[Nutrition]
BF: 5 egg whites, 1 whole egg, veggies, 1 slice of Ezeekial bread, fish oil x 2, AnimalPak
LH: 8z oz chicken, 90g steamed peas, half a tomato, half a cucumber, fish oil x 2
DN: Salad [8oz chicken/tomato/cucumber/broccoli/carrots/2tbsp Balsamic vinegar/1tbsp olive oil], 1 serving of [Gold Standard 100 Percent Casein], fish oil x 2

Protein: 148g Carb: 53g Fat: 43g

[Training]
Incline bench: 3x15
Pull down: 3x15
Lateral raise: 2-3x15
Biceps curl: 2x15
Triceps Pushdown: 2x15
Leg press: 3x15
Leg curl: 3x15
Calf raise: 3x15
Perform twice

The workout was pretty disappointing as I had headache which got aggravated by physical activity. Didn't run at all.

Weight before going to bed: 153lb: slowly going down. Still a little disappointing.

Didn't sleep well, but feel okay this morning: at least I only have to do cardio today. Being on this diet makes me thirsty (or it could be creatine consumption).

[koatliki]

[Nutrition]
BF: 5 egg whites, 1 whole egg, veggies, 1 slice of Ezeekial bread, fish oil x 2, AnimalPak
LH: 8z oz chicken, 90g steamed peas, half a tomato, half a cucumber, fish oil x 2
DN: 8z oz chicken, 2tbsp pb, half cucumber, 1 serving of [Gold Standard 100 Percent Casein], fish oil x 2

Protein: 137g Carb: 60g Fat: 42g
Calories: 1,186

[Training]
Only did 15 min cardio: just wasn't feeling it: tomorrow carb up!

[koatliki]

[Nutrition]
BF: 5 egg whites, 1 whole egg, veggies, 1 slice of Ezeekial bread, fish oil x 2, AnimalPak
LH: 8z oz chicken, 90g steamed peas, 6 baby carrots, half a cucumber, half a cup cottage cheese, fish oil x 2
DN: 1 banana, 2 scoops whey protein, fish oil x 2

730g of carbs from tonight to tomorrow evening (6g per lbm)

[Training]
Tension training today: went well, I am getting close to having the correct weights.

Bench press or chest press machine: 2x6-12
Cable or machine row: 2x6-12
Incline bench press: 1-2x6-12
Biceps curl: 2x6-12
Triceps pushdown: 2x6-12
Leg press: 2x6-12
Leg extension: 1-2x6-12
Leg curl: 2x6-12
Pull down or chin: 1-2x6-12
Lateral raise: 2-3x6-12
Seated leg curl: 1-2x6-12
Calf raise: 3-4x6-12

Weight after depletion: ~152 (no change from last week)
A pic after the depletion (don't see much change):

[csb5731]

If you weren't taking creatine prior to this, I think you should expect a bump of 3-4 lbs. It does that to me, anyways.

[koatliki]

If you weren't taking creatine prior to this, I think you should expect a bump of 3-4 lbs. It does that to me, anyways.

You mean loss of 3-4 lbs?

[csb5731]

No - I meant that I'll hold 3-4 more lbs of water, mostly (if not all) intramuscularly.

When I started UD 2.0 just over a month ago, I HAD been using creatine previously, so I was able to discern some weight loss on the scale the first week. And I think any losses you may have experienced are "masked" by water weight gain.

I only take creatine during/around the carb load now, from Thursday afternoon to Saturday am. I think I recall a post over in McDonald's forums where Mr. Cranky himself recommended doing just that.

[koatliki]

No - I meant that I'll hold 3-4 more lbs of water, mostly (if not all) intramuscularly.

When I started UD 2.0 just over a month ago, I HAD been using creatine previously, so I was able to discern some weight loss on the scale the first week. And I think any losses you may have experienced are "masked" by water weight gain.

I only take creatine during/around the carb load now, from Thursday afternoon to Saturday am. I think I recall a post over in McDonald's forums where Mr. Cranky himself recommended doing just that.

Ah, gotcha. You're so right about him being Mr. Cranky lawl, dude needs to chill more