Cutting w/ Ultimate Diet 2.0

[D3Baseball]

Power Workout

This is meant to be a whole body, maximal strength workout. Taking advantage of replenished glycogen and sparing some muscle mass by moving heavy weights. Usually going for about 6 sets over 2 exercises for each body part/muscle group. The general rule is that it's not enough weight if I'm going over 6 reps so I'm shooting for 3-6 rep sets. I'm just going to post my final set, as I tried to progressively make it more difficult.

Bench Press
175 x 3 imweak.jpg
Bent-over Row
155 x 5
Military Press
125 x 3
Deadlift
345 x 3
Hack Squat Leg Press
450 x 6

No direct arms work, but I might throw that in next. Now that I think of it, may add some pullups/lat pulldowns next time too. All I can say is, I felt good in there today - I haven't been able to dead lift in a long time and I forgot how much that gives me an adrenaline rush over any other movement.

[ScivationLead]

Nice workout. Was Mirin the video.

[D3Baseball]

Diet

Macros: 2587cals, 350g carbs, 66g fat, 192g protein

Didn't feel like going over each meal because this is meant to be a "normal" eating day, though fat was meant to be kept down to around the level I have it with carbs slightly elevated. Tomorrow will be another "normal" day, though carbs will be lower and restricted as the day winds down to prepare for depletion next week.


Other Thoughts
I'm thinking about kicking this workout program and going back to my beloved 5/3/1. In order to not favor any particular bodypart w/ the carb-load, I'll have to rotate which exercises land on which day. I think the high-volume assistance set-up with 5/3/1 allows to help with glycogen depletion, and the upper/lower split accomplishes a full-body aim for depletion purposes as well. The only trick will be the workouts around carb-loading, and I think that is accounted for as well.

[D3Baseball]

Day 7, Cycle 2

Morning Weigh-In
186.5 lbs
can't measure, my suitemate has occupied the bathroom (with my tape measure) all morning >

Started off the day with oatmeal, which will be the bulk of the carbs I take in for the day. Lyle has me shooting for about BW in carbs today, with them restricted/non-existent by nighttime.

Supplementation Note
I'm going to be acquiring some Genomyx Alpha-Burn shortly. This use rauwolscine, AKA alpha-yohimbine. This is a form of yohimbine that is without side effects - Lyle McDonald is a big fan of yohimbine for stubborn fat mobilization. Those who have read his book will know that stubborn fat areas are loaded with alpha receptors and yohimbine is uniquely effective at working those receptors. The interesting thing is that there is some evidence that it is rendered ineffective by the presence of insulin (more or less), which means I'm lucky that I'm on a CKD. It also means I won't use it on carb days. About 4 and 1/2 days/week, just like EC.

Also planning on getting some SNS TTA-500. This is a very popular and effective PPAR agonist that burns fat without being a stimulant. I'm not quite smart enough to accurately describe the method of action, but it essentially keeps the body using fat for fuel when it otherwise may not. May cause some water retention though, so my weight may be hard to gauge for a bit.

[D3Baseball]

Diet

Had basically all the carbs I had in the morning via oatmeal. Been winding it down since.

Macros: 1768g cals, 117g total carbs, 23g fiber, 65g fat, 199g protein

Other Thoughts

Tomorrow will be the beginning of yet another cycle. I plan to do 3-4 more cycles. There will be adjustments:
-Adding Genomyx Alpha-Burn for yohimbine (found 6 caps to hold me over until next bottle arrives)
-Adding SNS TTA-500 (found 29 days worth on my supp shelf )
-Will be switching back to 5/3/1 for my workouts

[D3Baseball]

Day 1, Cycle 3 Morning Weigh-In
183lbs
33 and 1/4 at navel

This marks a pretty significant progress, it seems. As long as tomorrow's measurements stay consistent or go down like usual, that certainly reflects progress.

[D3Baseball]

Macros:

1530 cals, 91g total carbs, 58g fiber, 70g fat, 177g protein

I'm not going to continue posting entire meal plans every day, but I wanted to give an idea of what a college student's diet might look like for the first couple of cycles. I'll still post food highlights here and there and macros as always.

5/3/1 Week 1, Bench Press
Bench Press - Primary
110 x 5
130 x 5
145 x 5+ Got 11 reps

Bench Press - Boring But Big Assistance
5 sets at 10 reps each, 85 pounds

Bent-over Rows
4 sets of 15 reps each, 85 pounds
Super-setted w/ bench assistance

[D3Baseball]

Morning Weigh-In - Day 2, Cycle 3
181 lbs
Didn't have access to my tape measure.

This looks promising as far as progress. Today is a new low (in a good way)!

[JennLifts]

I'm still reading along :-) Doing great. Interested to see how 5/3/1 works on it. Keep it up!

[D3Baseball]

I'm still reading along :-) Doing great. Interested to see how 5/3/1 works on it. Keep it up!

I had been doing 5/3/1 for 4 months before starting this cut. I have decided not to pick up where I left off with 5/3/1 and instead I'm using what amounts to max testing that I did on Saturday's power workout. The author of 5/3/1 tends to mention that you don't get weaker from choosing a conservative max, you just end up doing more reps for the workout. This allows me not to be too ambitious given that this is a very restricted diet and I don't know how my body will react to moving heavy weights like that. I think the assistance is loose enough that I can adjust for better glycogen depletion/whole body work.

I would have done a bit more assistance work yesterday but I felt a bit under the weather in the gym.

[D3Baseball]

Sorry, didn't post macros yesterday but all is well - was dealing with my new job (see sig ).


This morning's weigh-in:
180 lbs (new low!)
32 and 3/4 inches at navel (another new low!)

[D3Baseball]

Wasn't able to weigh this morning, but today is carb-up!

I forgot to put in Tuesday's Squat Workout

185 x 5
245 x 5
280 x 5+ Did 8 reps.

Didn't really feel right for this workout so I knocked the weights down.

Hack Squat Leg Press
450lbs
3 sets of 15 reps

Got the hell out of there.

[JennLifts]

I googled the 5/3/1 .... I dont get it. Can you explain? I really didn't see where the 1 came in lol.

[D3Baseball]

I googled the 5/3/1 .... I dont get it. Can you explain? I really didn't see where the 1 came in lol.

For each primary movement:
Week 1 - Sets of 5, last set is max reps/PR reps
Week 2 - Sets of 3, last set is max reps/PR reps
Week 3 - 1st set - tough set of 5, 2nd set - tough set of 3, 3rd set - 1 rep goal but again going for max reps/PR reps
Week 4 - Deloading: light weights for primary movements, assistance work done as usual

You aren't necessarily training to failure which is why I said PR reps as opposed to failure.

[neddo]

Well isssh, I'm in late as fuark. Have some catching up to do, hopefully this weekend/in between allnighters

You logging anything else nukka (eg datpurppowder)?

[JennLifts]

carb up foods???

[D3Baseball]

carb up foods???

Beta testing Genomyx Glycemyx, plus spaghetti, ciabatta bread, frosted mini wheats...that's all for now but I may get inspired at the grocery store tonight.

[DustyChicago]

Beta testing Genomyx Glycemyx, plus spaghetti, ciabatta bread, frosted mini wheats...that's all for now but I may get inspired at the grocery store tonight.

try dem fruits in the middle mini-wheats dude... kingly

[_BiG_M]

Can't believe I've missed this. I'm in on this!

Planning to start UD 2.0 this monday... Might go with the 8 day cycle as well!

Good luck brah!

[_BiG_M]

How do you plan to monitor Wendler's 5/3/1 within the 7-day cycle?

Monday-Wednesday: Low-carb, low-cal w/ two days of depletion workout (Days 1-2, rest/cardio on Day 3)
Thursday: low-carb, low-cal in AM -- carb-load begins following PM high-intensity workout
Friday: Finish carb-load, no workout
Saturday: Power workout, IIFYM style diet w/ high carbs, low fat
Sunday: no workout, IIFYM style diet w/ carbs tapering down throughout day

I think this will be better. I'm gonna load up on some good carb-load friendly foods as well to keep fat down during my next carb-load.

[tommybhoy]

I appreciate the input.

Now get to 50 posts so I can rep you!

The calipers are a great tool and they definitely tell you far more than the scale. As hard as it is to resist temptation would it not be better on UD 2.0 to only take weight and measurements every second week? I get to excited and like to look at the scales etc

[tommybhoy]

Can't believe I've missed this. I'm in on this!

Planning to start UD 2.0 this monday... Might go with the 8 day cycle as well!

Good luck brah!

I am on the 7 day variation because it suits my life and training patterns. Think my wife would divorce me if I was playing 'keto' at the weekend lol