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-   -   Wedding Prep UD2 Log (http://forums.lylemcdonald.com//showthread.php?t=33289)

32shutout 05-10-2017 09:09 PM

Wedding Prep UD2 Log
 
Howdy,

As you see in the title, I am getting married in August and I intend to use UD2 to maintain/gain strength through my cut. I've been mostly concerned with strength and size for the last couple of years, and have gone from 165 to 190 with no real cutting periods. Honestly, if I wasn't getting married I probably wouldn't have even decided to cut. However, now that I've begun I realize how sloppy I let myself get. I was probably around 21-22% at 190. Right now I have been cutting for about 2 months, and am sitting around 176 at 16%. I've never actually been lean, so I am really excited to see how it goes. My goal is to get down to 10%, while gaining strength on my core lifts.

My current PR's:
Squat: 325x8 / 250x20
Deadlift: 385x5
Bench: 225x8


Doing some math, I probably have about 145 lbs of LBM at the moment, and 10% would put me right around 165 lbs. So, about 10 lbs of fat to lose. I will be starting the diet on Sunday, as I am currently on a short diet break (family is visiting).

32shutout 05-12-2017 07:03 AM

3 Attachment(s)
I forgot to mention that my bachelor's party is in Orlando in two weeks, so I'm going to run a two-week UD2 cycle beginning tomorrow, with the power workout scheduled for the morning the trip begins. I'm probably a bit over 15% atm, so I'm hoping to be a legit cat 1 dieter after this cycle.

Here are some pics showing my current state. I've been terrible about keeping progress pics, so I'm hoping this log will force me to actually track my progress a little better. Any estimates on my bf% are welcome.

Morning bw = 176.2 lbs
Height = 5'11"
Waist = 84.5 cm
Neck = 34 cm

32shutout 05-13-2017 08:21 PM

Day 1 - Depletion day,

The workout was pretty brutal but I got all the work done.
Looking for about 220 grams protein and trace carbs and fats (plus fish oil) for the next 10 days.

32shutout 05-14-2017 07:33 PM

Day 2 - Depletion round 2

Workout was pretty boring with the 15 rep sets. It hurt much less than yesterday though. Hunger still not really kicking in yet, and I haven't even started using caffeine/ephedrine.

Protein 232 g
Carbs ~25 g
Fat 27 g

32shutout 05-15-2017 07:47 PM

Day 3

Morning weight = 174 lbs
Protein = 220 g
Fats = 11 g
Carbs ~ 30 g

Easy day, but still very sore from the depetion workouts.

32shutout 05-16-2017 08:55 PM

Day 4

Morning weight: 173.4
Protein: 225 g
Carbs: 25 g
Fat: 15 g

Another easy day. Looking forward to my first tension workout tomorrow morning. Because I'm doing a 2 week cycle, I will follow the reduced volume recommendations Lyle gives for RFL training.

32shutout 05-17-2017 08:23 PM

Day 5 - Tension Workout (lower volume)

Training
Low bar squat: 315x1 @8, 295x8,5 @9
Incline bench: 155x10,7 @9
Chins: BWx10x2, 5x4
Face pulls: 40x20, 60x10,7
Calf raise: 90x10x2
Machine lateral: 80x10x2
Biceps curl: 100x10,8
Triceps press: 130x10,
Crunches: 50x10, 60x7
Back extension: BWx8x2

Notes: Great workout, felt very strong. I had about 35 grams of carbs pre-workout (Powerade) along with about 50 g whey. I am certainly making very good progress with the fat loss, as I can see my abs now for the first time in my life. Still have quite a ways to go though. I'm looking forward to comparing my before/after pictures. I'm also surprised at just how little hunger I've had so far. I guess I have been eating massive amounts of broccoli to keep me full haha.

Probably won't track the calories/macros from here on. It's a PMSF, you know the deal.

Morning BW = 172.6 lbs

32shutout 05-18-2017 07:24 PM

Day 6

Another day down. Not too bad, pretty good overall. Still no major hunger to speak of. Should break into the 160's in the next few days.

Morning BW = 171 lbs

32shutout 05-19-2017 05:28 PM

Day 7

Another day down. Hunger is starting to creep in a little bit, but nothing too bad. I have been having some nagging hip pain the last 2 days, ever since I squatted. Nothing more than a dull ache at this point, but it's been pretty regular. It seems to come back when I'm on my feet a lot. I've started using my standing desk as much as I can throughout the day (to burn a few extra calories), so it's hard to say if the pain is coming from the standing or something in my squat. I'll try sitting more in the future and see if that takes care of it.

Morning BW = 170.6 lbs

32shutout 05-20-2017 03:46 PM

Day 8

Training
Deadlift: 365x4 @9, 330x6 @8.5
Bench: 205x6,5 @8.5
Closegrip bench: 165x7x2 @8,9
Hack squat: 215x11, 255x10
Hammer row: 115x8,7, 90x8x2
Seated calf: 100x12, 115x8
Hammer OHP: 70x9,6
Incline db curl: 30x10,8
Machine crunch: 60x11, 70x8
Back extension: BWx10,6

Great workout today, deadlifts felt strong despite the low calories. My energy really hasn't dropped that much, although the caffeine certainly helped. One more tension workout on Tuesday evening, and then I get to carb-load :)


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