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10-03-2009, 04:40 AM
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#1 |
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Registered User
Join Date: Oct 2008
Location: UK
Posts: 140
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First Time UD2.0
Hi
After reading lyle's book and following a few journals on IM i have to decided to try out the diet and drop som bf! My main reason for wanting to diet down to sub 10% is so i can reap the benefits when i return to AAS use ,however i don't plan on using any for this UD2.0 cycle. If i post some numbers up and some fitday stuff can i get some feedback?? so, i'm 23 years of age 6'3'' and 210lbs sitting pretty at 13.5-14% bf (tested about 6 weeks ago by coach). my goal is sub 10%. My maintenance calories if i have calculated correctly are 3200 so i'm aiming for between 1500-1600 on my low carb days These are my macros from fitday for a low carb day.I'm having trouble getting my protein up to where i want it(300g) whilst still keeping calories down, suggestions appreciated. Calories 1,601 Fat 55.2g 497cals 26% Carbohydrate 77.0g 305cals 16% Dietary Fiber 12.1 Protein 268.2g 1,109cals 58% Here is my food log 4 large eggs scrambled 1 bacon slice 1 whole wheat bread slice 1 chicken fillet 1 sweet potato 2 plaice fillets 1 sweet potato 3 florets of broccoli 2 scoops pre workout protein shake (mid-morning non-workout day) 2 scoops post workout protein shake (bed time non-workout day) Thanks RC
My current journal -
http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221 Last edited by roastchicken : 10-03-2009 at 04:47 AM. |
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10-03-2009, 07:59 AM
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#2 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,121
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Um, this is your low carb day? For UD2? Why the bread and the sweet potato? And why the whole eggs?
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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10-03-2009, 08:09 AM
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#3 |
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Registered User
Join Date: Oct 2008
Location: UK
Posts: 140
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Workouts
These are my planned workouts - I'm following one of lyle's splits
Depletion DAY1 Mon Chest/Back/Shoulders ,60 secs rest DB Press 3x15 Close Grip Cable Row 3x15 Inc DB Press 3x15 Pulldown 3x15 Flyes 3x15 Prone Flyes 3x15 Lat Raises 3x15 Shoulder Press 3x15 Depletion DAY 2 Tues Legs/Arms/Abs Squat 3x15 Rom Dead 3x15 Leg Press 3x15 Leg Curl 3x15 Leg Extension 3x15 Calf Raise 3x15 Barbell Curl 3x15 Tricep Pushdowns 3x15 Crunches 3x15 Tension DAY 4 Thurs PM Fullbody ,90 secs rest Squat 2x8 ROM Dead 2x8 Leg Ext 2x8 Leg Curl 2x8 Calf Raise 3x12 Bench Press 2x8 Machine Row 2x8 Incline Press 1x10 Chin 1x10 Bicep Curl 1x10 Tricep Pushdown 1x10 Power DAY 6 Sat Fullbody , 3 mins rest Squat 5x5 Bench 6x3 Weighted Chins 6x3 Shoulder Pres 3x6 T-Bar Row 3x6 Barbell Curl 2x6 Close Grip Bench 2x6 If anybody could comment i would appreciate it. (BUILT!) Cheers RC Will post up macros for carbload soon
My current journal -
http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221 |
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10-03-2009, 08:14 AM
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#4 | |
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Registered User
Join Date: Oct 2008
Location: UK
Posts: 140
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Quote:
 "I hate meal plans but here's a sample daily menu at 1200 calories. Breakfast would be scrambled eggs (1 whole egg, 5 egg whites) with a glass of milk or piece of low-calorie, high-fiber bread as toast (this provides only 12 grams of digestible carbohydrate). Lunch would be a can of tuna fish with 2 tablespoons of fat free ranch dressing, a teaspoon of olive oil, and two slices of low-calorie/low-carbohydrate bread (about 25 grams of digestible carbohydrate). Or replace the bread with a small sweet potato. Or replace the tuna with turkey or chicken breast for a sandwich. You could repeat this meal later in the day or have a couple of fast food hamburger patties without the bun with a side-salad. Dinner might be a chicken Ceaser salad or something similar; basically lean meats with vegetables and fairly small amounts of dietary fat. It's not a terribly exciting or varied diet, but you only have to follow it for four days out of seven so suck it up. Most dieters tend to rely on the same foods day-in and day-out so I don't think this will be a huge problem anyhow." RC
My current journal -
http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221 |
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10-03-2009, 08:57 AM
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#5 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,121
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Hmm. Okay. I admit I didn't follow his sample meal plan; I just did my own.
If that works for you, carry on. If you need more protein btw, try poached chicken breast or hardboiled egg whites.
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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10-03-2009, 08:39 PM
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#6 | |
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Registered User
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Quote:
I'd drop the bacon and reduce the carbs a bit on depletion days. KY |
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10-04-2009, 02:06 AM
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#7 |
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Registered User
Join Date: Oct 2008
Location: UK
Posts: 140
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KY - i am splitting the workout ,doing half on mon the other half tues, this is just one option. I am still completing the target sets for each body part.
Lyle recommended repeating a fullbody workout twice or doing a split. Personally i'd prefer to not repeat a workout one two consecutive days I will drop back on my carbs to around 65-70, i'll get rid of a sweet potato and replace with veg. I need a good breakfast - for me the most important meal- got to have something as i work early mornings. will write up carbload later. RC
My current journal -
http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221 |
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10-04-2009, 03:54 AM
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#8 |
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Registered User
Join Date: Oct 2008
Location: UK
Posts: 140
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Carbload
Thurs Pm
Post workout Protein shake (after 7pm workout) 200 g carb maltodextrin 50g protein and 5g creatine 10 pm Repeat Liquid 200g carbs from ultra fine scottish oats 50 g protein or similiar C/P meal (pasta and meatballs) 12 pm Repeat Liquid ------------------- Fri 8 am Breakfast 3 sausages, 2 slices bread, 4 whole eggs 10 am Protein shake 200g ultra fine scottish oats 50 g protein 12pm Lunch 1 chicken fillet, 3 sweet potatoes, broccoli 2pm Protein shake 200g ultra fine scottish oats 50g protein 5-6pm Evening meal 2 Cod or Plaice fillets, 2 large baked potatoes, mixed veg 8pm Protein shake 200g ultra fine scottish oats 50g protein MACROS Carbs 51% Protein 26% Fat 23% Calories 6,857 Fat 166.8 g 1,500 cals 22% Carbohydrate 913.8 g 3,656 cals 55% Protein 378.3 g 1,532 cals 23% How does this look? Ambitious? I think with the majority of the calories coming from liquids its achievable. Thanks for your responses RC
My current journal -
http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221 |
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