You done UD2? Need your suggestions!

[FMJ]

Okay, I know there's a few of you out there.. KY, Capt, Built... you guys all done it. I posted over at Lyles site but not getting an answer as how I should adjust the basic layout of the diet for an AM workout.
Specifically on day 4 when you are to do low carbs in the am and carb up in the PM.
He say's to do some early cardio and then says at 3 or 4 pm to switch over to refeed.
Well, I train around 11 am. This is pretty much unflexable. He does suggest as a variation that you low card the whole day and move the refeed to the next day. Again, I cannot. So what are my options?
Do I simply stick to low carbs till 3 pm, even though I did my training at 11 or do I start recarbing half an hour before training as he suggested for the evening training session? That would mean I'm refeeding 5 hours earlier than he outlined.

 

[kyoun1e]

Think you really only have two options:

1. Move Tension Workout to the morning of day 5.

You say you can work out at 11 am. So do tension the morning of day 5, then carbup all day and into the morning of day 6. It's a lot of carbs to stuff in one day but I've done it many times.

2. Keep at 11 AM of day 4 & Adjust Day 7 Calories

If you can't move it you can't move it. Do tension and then begin carbup asap and do power as scheduled as well. You shouldn't delay the carbup until a few hours later...the tension workout is the "flipping of the switch" for the anabolic rebound.

One big negative on this option is you basically lose half a day of fat loss benefits. Because of this, I'd consider dropping your calories more than usual on day 7. Lyle recommends that day 7 be a "maintenance" eating day or going -20% if you want to optimize fat loss. I'd maybe go lower than 20% there to compensate and possibly lower carbs a little. Day 7 basically becomes more of a diet day, but not full blown by any means.

Not perfect, but it could work.

And if Lyle were to respond he'd probably say, "If you can't follow the instructions do another diet." To a large degree I'd agree with him. That said, you can still futz with UD2 around the edges, but your results may be a tad compromised.

KY

 

[FMJ]

Thanks KY,
I do understand the implications of cutting out the AM low carb section, especially since it's 75% of the previous 3 days.
What do you think about making day 3 the 75% of days 1 and 2 instead of day4?
This will help increase the deficit.
I would switch the workout if I could but between work and school, it's simply not a viable option right now.
I can also incorporate your suggestion for day 7.

 

[kyoun1e]

What do you think about making day 3 the 75% of days 1 and 2 instead of day4?.

Not sure I understand the question.

Days 1 -3 should be identical in terms of cals/carbs/fat/protein. Don't mess with those at all. You're adjustments should be on days 4 and 7.

What about shifting the entire cycle a day forward or a day back?

For example, most seem to position day 1 on a Monday so they can more or less carbup and enjoy life on the weekend (or days 5-7 of UD2). I shifted my schedule back to start day 1 on Sunday for work reasons.

Also, if you weren't cutting 50% on days 1-3 I'd consider it now if you have to start carbup early on day 4.

KY

 

[danzik17]

UD 2.0 might not be for you if it's going to be such a bother.

I'm in the same boat - I love UD 2.0, but I stopped doing it as of 2 weeks ago. It's MUCH too disruptive to the other things in life.

If you're deadset on it, I'd drop calories on Sunday to recover some fat loss time, then eat maybe 25% of your calories on Thursday (breakfast basically) before starting the refeed. That's how I'd try to work it anyway.

 

[FMJ]

Not sure I understand the question.

Days 1 -3 should be identical in terms of cals/carbs/fat/protein. Don't mess with those at all. You're adjustments should be on days 4 and 7.

What about shifting the entire cycle a day forward or a day back?

For example, most seem to position day 1 on a Monday so they can more or less carbup and enjoy life on the weekend (or days 5-7 of UD2). I shifted my schedule back to start day 1 on Sunday for work reasons.

Also, if you weren't cutting 50% on days 1-3 I'd consider it now if you have to start carbup early on day 4.

KY

What I mean is, Days 1-3 are supposed to be 50% of my maint. They are. Day 4 in the AM only is supposed to be 75% of day 1, for example.
Instead of making the am Day4 75% of day 1, can I make day 3 75% of day 1?
As for shifting the whole week, here's the thing. I have Sat, Sun, Tues. and Thurs to do training. On Mon, wed and Fri, I have school in the day time and work everyday in the PM. So , there's the problem with flexability.
What I can do, I just worked out, is that I can do the workout a little later. Say at 1pm instead of 11 am on Day4. That could help a little bit, couldn't it?

 

[FMJ]

UD 2.0 might not be for you if it's going to be such a bother.

I'm in the same boat - I love UD 2.0, but I stopped doing it as of 2 weeks ago. It's MUCH too disruptive to the other things in life.

If you're deadset on it, I'd drop calories on Sunday to recover some fat loss time, then eat maybe 25% of your calories on Thursday (breakfast basically) before starting the refeed. That's how I'd try to work it anyway.

Hey Danzik,
It's really not that much of a hassle. aside from this day 4 thing. I have the days available, just can't fit in the AM vs. PM workout.

 

[kyoun1e]

What I can do, I just worked out, is that I can do the workout a little later. Say at 1pm instead of 11 am on Day4. That could help a little bit, couldn't it?

I think that works. You still get a half day of fat loss on day 4.

I've done this myself. By 1pm on day 4, I'm sometimes so sick of depletion and low carb I just say the hell with it, do tension early, and start eating carbs.

You could still make the change on day 7 as well.

KY

 

[FMJ]

I think that works. You still get a half day of fat loss on day 4.

I've done this myself. By 1pm on day 4, I'm sometimes so sick of depletion and low carb I just say the hell with it, do tension early, and start eating carbs.

You could still make the change on day 7 as well.

KY

Sweet! I think I'm excited now! Thanks guys! Tomorrow starts day3 and days 1 and 2 sucked ASS!!! LOL!
I'm looking forward to not being able to even walk down the stairs tomorrow morning! I did like 75 squats today! Nearly puked.. no lie.

 

[danzik17]

You really did depletion using squats? How was your form towards the end?

 

[kyoun1e]

Was going to say the same thing.

I sometimes do goblets but for the most part stick with leg press. Machines easier / quicker for depletion and get the job done.

KY

 

[FMJ]

You really did depletion using squats? How was your form towards the end?

Nah, my form was good... the last set I only got out nine reps and I did have a knee buckle so I lost balance a little but the weight was pretty light compared to what I normally use so it was all good.
My form held the whole time. It was a crazy ride though. I've never done more than three sets of squats. Ever. So this was pretty wild.
I was literally seeing stars. You know those flashes you see when you get poked in the eye? Yeah, those.
lol