First Time UD2.0

[roastchicken]

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

 

[Built]

Um, this is your low carb day? For UD2? Why the bread and the sweet potato? And why the whole eggs?

 

[roastchicken]

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

 

[roastchicken]

Um, this is your low carb day? For UD2? Why the bread and the sweet potato? And why the whole eggs?

I was following lyle's sample meal plan

"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

 

[Built]

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.

 

[kyoun1e]

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

You realize that the depletion workouts are to be done twice right? I usually end up doing anywhere from 36-48 sets for each depletion workout which takes me 1:15-1:30.

I'd drop the bacon and reduce the carbs a bit on depletion days.

KY

 

[roastchicken]

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

 

[roastchicken]

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