So here’s my log for my UD 2.0 run, which will be implemented around next monday
i’ll post complete workout/diet scheds on each day, really trying to adhere to this diet

a little bit of history: previously, when I dieted down from 15%, i lost a significant amount of strength and muscle. I bulked for a cycle back up to around 15-16%, and am now planning on utilising this diet so I won’t see my strength and muscle take such hits when I go under 15%
to get to 12%, should take about 5-6 weeks (just in time for reunion with some friends)
I might run another cycle to get to 10% afterwards, we’ll see

I am also sortof competing with my roommate to lose weight - he’s using p90x instead. we’ll see how that works out

I know many of you have experience with carb cycling, so im open to suggestions. Days 1-4 (and a half) will be at around 1250 cals with depletion workouts. light cardio the days i’m not doing the depletion workouts. I plan on using the EC stack on the low carb days and creatine on the carb up days.

school’s officially ending next monday so just in time for this diet- here we go!

You better do good if you are competing against P90X. We are all screwed if he wins

Good luck!

I am rooting for you and am interested in your progress on the UD diet.

as of this morning, I am 162.5 lb

so started today. here are my macro goals:

protein = approx 200 grams
carbs = 50 grams
fat = 20 grams

I’m getting most of this from lean meat, string cheese (in the morn and at night, to serve as a calcium source), and extra fiber bread (an apple a day as well)
i use protein shakes at least once a day too (casein shakes)
this totals up to around 4 meals, 50 grams of protein each, from mixed sources.

as for supplementation, i’m taking 3 double strength fish capsules and a multi each day
add that on to the E/C stack, which i’m taking at half doses (only 12.5 mg ephedrine) twice a day (one in the morn and one before workout)
after a week, i’ll bump it up to 3 times a day
after another two weeks, i’ll up the ephedrine dose to full dose
I want to note that the E/C stack pretty much annihilates my hunger.

For depletion, i’m doing Lyle’s sample workout: three sets for each around 45 seconds each, with a minute rest
i’ll start at 55% intensity and see how much I can work it up

Monday
Leg press: 3X15
Leg curl: 3X15
Chest press: 3X15
Row: 3X15
Lateral raise: 2X15 (3)
Calf raise: 3X15
Biceps curl: 2X15 (3)
Triceps pushdown: 2X15 (3)
and repeat

I’m about to do this depletion workout, i’m sure it’ll kick my ass.
That’s all for today. Tuesday is pretty much a repeat. I’ll start cardio on wed and continue it on thurs.

Also, a question for you guys: is there any benefit to taking the E/C stack in the morn and doing cardio fasted? I think Lyle mentions he doesn’t really think theres a difference, but what do you guys think?

edit:
depletion kicked my ass. I don’t think I have a curse word to describe how much it sucked
i managed to get in the volume - 5, 6 sets per bodypart (>15 sets at a moderate rep speed), but alot of the workout was spent just sitting because of the lightheadedness, dry mouth, and general discomfort
and again, tomorrow.
whining on here makes me feel a lil better. Thanks for putting up with this, guys.

Second day. Macros around the same
calories still 1200-1250
at times i jack carbs up 10 grams and lower protein 10 grams, but everything stays within the same range

did depletion again
less lightheadedness, my hunch is that i’m getting more used to the low carbs
burning and fatigue were still there though
took E/C stack twice today. the stuff really helps me through the workout

looking foward to no depletion tomorrow- i’ll probably just do some brisk walking in the mornin and thats it
the rest of the day i’ll just take E/C and distract myself by doing paperwork/fun things

happy cinco de mayo
brisk walking, E/C and just sitting around to distract myself
finals coming up, i’m studying for those
macros the same today
looking foward to tomorrows carb up

//
played some volleyball today. i suck at volleyball. that is all.

Mumford - 03 May 2010 10:36 PM

I’m about to do this depletion workout, i’m sure it’ll kick my ass.

Mine too, sir.

okay. so woke up, took another dose of my EC stack, then some LISS
i’m going soon to the store to get mah stuff for the carb up

Macros for the beginning half of thursday:
Protein:145 grams
Carbs: 45 grams
Fat: The rest, totaling 900 cals

My pre WO meal will have
25 g cabs and 25 g prots (whey, and some sort of candy)
(+5 g creatine, 200 mg caffiene)

workout will go like this:

Leg press: 2X6-12
Leg curl: 2X6-12
Calf raise: 3X6-12
Bench press or chest press machine: 2X6-12
Cable or machine row: 2X6-12
Incline bench press: 2X6-12
Pulldown or chin: 2X6-12
Lateral raise: 2X6-12
Biceps curl: 2X6-12
Triceps pushdown: 2X6-12

so everything is 2 sets.
PWO i’ll have my 50 grams protein and 150 carbs to start the carb up off
(5 g creatine)

carb up macros:
protein: 160 grams protein
carbs: approx 1000 grams of carbs (<100 grams sucrose)
fat: <40 grams fat

for both the rest of the day and the entirety of friday
only thing else i’ll be taking is creatine, 20 grams spread throughout (so 10 more grams on friday)
oh, and plenty of water :D

all i can i say is FINALLY.
to be honest, i like this kind of diet. the fact that its so extreme and complicated makes me feel
like i’m working some sort of magic

Friday. Main goal here is finishing up the carb load
not much else.
taking my supps as usual (fishoilx3, multi, creatine)
and will finish up mah carb load by 12 am (30 hours carb load)

Kay Saturday’s macros are rather variable: as I continue to do more and more cycles of the UD, i’ll have to adjust them
so maintenance cals around 2300-2400 cals
carbs: 340 grams
protein: 160 protein
fat: 40 grams

sometime alonrg the day i’ll utilise a
pre work out: 200 mg caffiene along with 25 g whey and 25 g sugar

with a PWO 50 grams protein and 50 grams carbs
i’ll post the workout sched later.

help.
something happenned - i couldnt go through w/ the power workout
my strength severly dropped - i couldn’t even do weights i was doing thursday for 3 reps (doing it thursday for 9 reps)
that, and my work capacity sunk too
and my head feels a little woozy
my strength was fine on thursday, what the hell happenned?

at this point, i’m not sure what to do. i’m blaming either
-sleeping too much
-did too high of a weight thursday (it didnt seem that hard though)
-something about the carb up

someone, provide direction. i don’t know where to go with the diet at this point.

You might try to ask your question at Lyle’s forum.  I have never done UD 2.0.  I have always wanted to try it, so I was watching your blog with interest.  Let us know if you get any answers over there.

Also, anecdotally, I can tell you that when I have been on hypocaloric diets (around 9-10 kcals/lb bodyweight) my strength can hold up for quite awhile.  Depending on the workout I am performing during my diets and the strategy I choose for refeeds, I have lasted up to ~10 weeks (and then my strength plummets dramatically).

I hope you got all the macros right and you were doing 1-2 sets on the power workout day.

And you are just a week in so I would give it some time. It just could be that carb up is screwing up your sugar levels. I would give it one more week just sop that you adapt to it.

yeah i was just doing 2 sets. i’ll try working out tomorrow in the morning and push the cycle past a day and see how it goes

i looked on lyle’s forum about this, most people screwed up the power workout due to pushing too hard on thursday/ carb up screwing with sugar levels
i’ll back off a little next thursday just in case.

thanks for the advice guys, i’ll see how tomorrow goes and keep on pushin

so I did the workout the next morning (yesterday morning), and it turned out pretty great
some major lifts (BP) went down, but only by 5 lbs or so
some lifts, like squats, I set new PRS in. so good deal. i’ll probably handle the carb cycling better this time around
keep pushin on

macros for yesterday were just a repeat of saturday’s, as i’m pushing the entire cycle foward to cope with
this inconvenience, which means depletion/low carbing starts tuesday
i’m actually looking foward to it

as for today, i’m doing a minor deficit, around 15%

calories: approx 2000 cals
carbs: 190 grams
protein: 170 grams
fat: 60 grams

i might do some cardio at night playing football with friends or something
but otherwise, just setting up for tomorrows low carb up

one week! done! 4-5 weeks to go!

the next cycle of ud 2.0 will be put off til the next week
since semester of college is over for me, it means i have to move (they’re kicking me out)
more importantly, it means the gym isn’t free for me anymore and is an hour away
so i have to find a local gym, get some good offers and get settled down before continuing anything

didn’t think they’d kick me out this early (my gym member ship already ended), but i’ll be right back on it by sunday