?'s about UD 2

jbish8 · 09-22-2009, 10:50 PM

I've just started UD 2 and I'm confused about a couple of things.
1.On page 53 of the book, it says to cut calories 50% of maintainence. Should my maintainence cals be based on what it is doing the new workouts he prescribes or from before.
2. The book talks about calculating digestable carbs in a couple places. Does this mean I shouldn't be counting my fiber as carbs ?
3. On page 63, he says during the carb load day, fats should be low to moderate at around 15% of total calories which he says should calculate to 50 grams for a 150 lb guy. That's about what my LBM is, but based on his other macro recommendations for this day for someone my size, I should be eating around 5500 to 6000 calories that day. 15% of that is 900 which would put my fat grams at 100 (double what he says it figures to be), so which is it?
4. He talks about creatine loading during the carb load phase. Is it ok to take creatine the whole cycle or does that hinder glycogen depletion? (same thing on amino acids, specifically L-Arginine?)

Thanks in advance for any answers.

**Built** · 09-22-2009, 11:18 PM

Q1.On page 53 of the book, it says to cut calories 50% of maintainence. Should my maintainence cals be based on what it is doing the new workouts he prescribes or from before.

A1: Is your maintenance going to be THAT different on the UD2 workouts? Pick the old maintenance. You can adjust as you go.

Q2. The book talks about calculating digestible carbs in a couple places. Does this mean I shouldn't be counting my fiber as carbs ?

A2: Fitday and forget it. Are you thinking about the carbup days? Your carbs will be so high the fibre won't be worth mentioning. If you mean the low carb days, well, the lower your calories are, the better.

Q3. On page 63, he says during the carb load day, fats should be low to moderate at around 15% of total calories which he says should calculate to 50 grams for a 150 lb guy. That's about what my LBM is, but based on his other macro recommendations for this day for someone my size, I should be eating around 5500 to 6000 calories that day. 15% of that is 900 which would put my fat grams at 100 (double what he says it figures to be), so which is it?

A3: Just keep your fats low. Aim for 50 grams, don't panic if it creeps up a bit.

Listen, what do you weigh and what is your approximate maintenance right now? I'll run the numbers myself and you can see how close they are to what you came up with.

Q4. He talks about creatine loading during the carb load phase. Is it ok to take creatine the whole cycle or does that hinder glycogen depletion? (same thing on amino acids, specifically L-Arginine?)

A4: You can take creatine throughout. I can see no reason to avoid AAs at any time, either.

jbish8 · 09-22-2009, 11:31 PM

Quote:

Originally Posted by Built

Q1.On page 53 of the book, it says to cut calories 50% of maintainence. Should my maintainence cals be based on what it is doing the new workouts he prescribes or from before.

A1: Is your maintenance going to be THAT different on the UD2 workouts? Pick the old maintenance. You can adjust as you go.

Q2. The book talks about calculating digestible carbs in a couple places. Does this mean I shouldn't be counting my fiber as carbs ?

A2: Fitday and forget it. Are you thinking about the carbup days? Your carbs will be so high the fibre won't be worth mentioning. If you mean the low carb days, well, the lower your calories are, the better.

Q3. On page 63, he says during the carb load day, fats should be low to moderate at around 15% of total calories which he says should calculate to 50 grams for a 150 lb guy. That's about what my LBM is, but based on his other macro recommendations for this day for someone my size, I should be eating around 5500 to 6000 calories that day. 15% of that is 900 which would put my fat grams at 100 (double what he says it figures to be), so which is it?

A3: Just keep your fats low. Aim for 50 grams, don't panic if it creeps up a bit.

Listen, what do you weigh and what is your approximate maintenance right now? I'll run the numbers myself and you can see how close they are to what you came up with.

Q4. He talks about creatine loading during the carb load phase. Is it ok to take creatine the whole cycle or does that hinder glycogen depletion? (same thing on amino acids, specifically L-Arginine?)

A4: You can take creatine throughout. I can see no reason to avoid AAs at any time, either.

Thanks Built,
I know I'm a bit anal, but I just wanna make sure feeling this crappy is gonna be worth it. Can't wait for Friday, sounds like heaven about now, and I'm only 2 days in. I was definetly meaning the low carb days, I love carbs and will take as many as I can get if it means not counting fiber, but I also don't wanna break the rules.

My weight is 170lbs., 155lbs. LBM and my pre UD2 maintainence was about 3,000 cals on my normal program, however I've been running @ 1800 cals (40% decrease) on the low days cause I burn more on the UD2 workouts. I'd love some help and any tips ya got on this program.

**Built** · 09-22-2009, 11:46 PM

Sure thing.
Are you eating 3000 a day for the weekend (ie at maintenance)?

For your calories, if you go to the highest carb option for the carbup, you'll get in about 3000 calories on the first day, and about 3900 calories on the second day of the carbup.

The low days are about 1800 if you go to 50g or less of carb (you'll get in 2g protein per pound LBM if you do this), and the weekend is pretty much at maintenance.

Summarizing:
Carb grams - Protein grams - Fat grams - Total calories

Low carb days 1, 2 and 3: 49 310 40 1796
Carb load day 4: 380 256 50 2994
Carb load day 5: 705 155 50 3890
Regular days 6 and 7: 311 264 78 3000

Weekly average 265 267 54 2610

You can expect to drop about 0.8 of a lb per week on this, based on your maintenance of 3000 calories a day.

The carbup is a weird one. Day 4, the first day, you start on low and progress to the carbup. Day 5 you carbup all day.

jbish8 · 09-24-2009, 08:21 PM

Quote:

Originally Posted by Built

Sure thing.
Are you eating 3000 a day for the weekend (ie at maintenance)?

For your calories, if you go to the highest carb option for the carbup, you'll get in about 3000 calories on the first day, and about 3900 calories on the second day of the carbup.

The low days are about 1800 if you go to 50g or less of carb (you'll get in 2g protein per pound LBM if you do this), and the weekend is pretty much at maintenance.

Summarizing:
Carb grams - Protein grams - Fat grams - Total calories

Low carb days 1, 2 and 3: 49 310 40 1796
Carb load day 4: 380 256 50 2994
Carb load day 5: 705 155 50 3890
Regular days 6 and 7: 311 264 78 3000

Weekly average 265 267 54 2610

You can expect to drop about 0.8 of a lb per week on this, based on your maintenance of 3000 calories a day.

The carbup is a weird one. Day 4, the first day, you start on low and progress to the carbup. Day 5 you carbup all day.

Ok, that makes sense, thanks......one more question though.

Lyle talks about carbing up with glucose/polymers but I'm having a tough time finding anything with that in it.
Any recommendations or substitutes for this. I would prefer real foods if possible. He seems to recommend alot of shake drinking during the carb-up. Any tips would be awesome!!

**Built** · 09-25-2009, 12:50 AM

Dextrose is another name for glucose, and you can buy it cheap at places that sell beer and winemaking supplies and u-brews.

Any white starchy food is great. I use white rice a lot for carbups.

jbish8 · 09-25-2009, 01:13 AM

Quote:

Originally Posted by Built

Dextrose is another name for glucose, and you can buy it cheap at places that sell beer and winemaking supplies and u-brews.

Any white starchy food is great. I use white rice a lot for carbups.

Great!! Thanks alot built

09-22-2009, 10:50 PM	#1
jbish8 Registered User Join Date: Jun 2009 Location: usa Posts: 150	?'s about UD 2 I've just started UD 2 and I'm confused about a couple of things. 1.On page 53 of the book, it says to cut calories 50% of maintainence. Should my maintainence cals be based on what it is doing the new workouts he prescribes or from before. 2. The book talks about calculating digestable carbs in a couple places. Does this mean I shouldn't be counting my fiber as carbs ? 3. On page 63, he says during the carb load day, fats should be low to moderate at around 15% of total calories which he says should calculate to 50 grams for a 150 lb guy. That's about what my LBM is, but based on his other macro recommendations for this day for someone my size, I should be eating around 5500 to 6000 calories that day. 15% of that is 900 which would put my fat grams at 100 (double what he says it figures to be), so which is it? 4. He talks about creatine loading during the carb load phase. Is it ok to take creatine the whole cycle or does that hinder glycogen depletion? (same thing on amino acids, specifically L-Arginine?) Thanks in advance for any answers.

09-22-2009, 11:18 PM	#2
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Q1.On page 53 of the book, it says to cut calories 50% of maintainence. Should my maintainence cals be based on what it is doing the new workouts he prescribes or from before. A1: Is your maintenance going to be THAT different on the UD2 workouts? Pick the old maintenance. You can adjust as you go. Q2. The book talks about calculating digestible carbs in a couple places. Does this mean I shouldn't be counting my fiber as carbs ? A2: Fitday and forget it. Are you thinking about the carbup days? Your carbs will be so high the fibre won't be worth mentioning. If you mean the low carb days, well, the lower your calories are, the better. Q3. On page 63, he says during the carb load day, fats should be low to moderate at around 15% of total calories which he says should calculate to 50 grams for a 150 lb guy. That's about what my LBM is, but based on his other macro recommendations for this day for someone my size, I should be eating around 5500 to 6000 calories that day. 15% of that is 900 which would put my fat grams at 100 (double what he says it figures to be), so which is it? A3: Just keep your fats low. Aim for 50 grams, don't panic if it creeps up a bit. Listen, what do you weigh and what is your approximate maintenance right now? I'll run the numbers myself and you can see how close they are to what you came up with. Q4. He talks about creatine loading during the carb load phase. Is it ok to take creatine the whole cycle or does that hinder glycogen depletion? (same thing on amino acids, specifically L-Arginine?) A4: You can take creatine throughout. I can see no reason to avoid AAs at any time, either. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-22-2009, 11:46 PM	#4
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Sure thing. Are you eating 3000 a day for the weekend (ie at maintenance)? For your calories, if you go to the highest carb option for the carbup, you'll get in about 3000 calories on the first day, and about 3900 calories on the second day of the carbup. The low days are about 1800 if you go to 50g or less of carb (you'll get in 2g protein per pound LBM if you do this), and the weekend is pretty much at maintenance. Summarizing: Carb grams - Protein grams - Fat grams - Total calories Low carb days 1, 2 and 3: 49 310 40 1796 Carb load day 4: 380 256 50 2994 Carb load day 5: 705 155 50 3890 Regular days 6 and 7: 311 264 78 3000 Weekly average 265 267 54 2610 You can expect to drop about 0.8 of a lb per week on this, based on your maintenance of 3000 calories a day. The carbup is a weird one. Day 4, the first day, you start on low and progress to the carbup. Day 5 you carbup all day. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

09-25-2009, 12:50 AM	#6
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Dextrose is another name for glucose, and you can buy it cheap at places that sell beer and winemaking supplies and u-brews. Any white starchy food is great. I use white rice a lot for carbups. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

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