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  #1  
Unread 10-02-2015, 03:10 AM
Ambitius Ambitius is offline
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Join Date: Jul 2010
Posts: 35
Lightbulb UD2-14day-Cycle-Experiment.Goal: Lose As much as possible

I already started my little experiment on monday, september 28.

Start
173cm
73,3kg
Bf: 20-22%

I'm going with the UD2-14day cycle. Why not just RFL with which I've had success so far losing about -1kg/week ?
Well because, Lyle mentioned in some places that the one day refeed might not be as good in terms of resetting what's upset by low-carb/low-calorie dieting, as a few days of refeed.

I like to experiment, I'm not in a hurry. I know RFL works. I just want to test this style of dieting and didn't find any log that did come close to what I intended to do. Guestimating maintenance at 2300cals, I'm shooting for a 63% deficit on 12 low calorie days.

Goal : I'd like to lose 3-4kg per cycle{2 week block}, translating into 1,5-2kg/week lasting about 4-6 weeks and aiming for 67-69kg/13-15% BF.

RFL worked for me like a charm with constant fat loss of 1kg/week. So I hope to lose even more on this stricter variant, with the first refeed coming at day 12 instead of every 3/4 days as a Cat 2 + Cardio + Depletion.

A quick overview :

day 1/2: depletion
day 5: low volume tension workout
day 8: low volume tension workout, *maybe* try a short depletion worokout here
day 12: final tension workout later in the day, begin carb load in the evening
day 13: carb-load
day 14: power workout, finish carb-load

*note* : slightly changed the original set up.

Every other day could/would include cardio or some kind of deliberate movement

macro set up

day 1-12: low carbs/low calorie days:883cal 150P <20C <20F
day 12/13: Refeed day 1 : 4647cal 130P 890C 50F - technically I'll start the refeed on the evening of day 12, after the workout.
day 14: Refeed Day 2: 2843 cal 130 450C 50F
=> around 55hours or so of refeed spread over 3 days.

Everyday fishoil Carlson's very finest , zinc, magnesium at bed time


Cycle 1

week 1 day 1 low carb/low calorie depletion

macros: 813cal 138p 18,9c 20,1f

weight: 72,6kg (-0,7kg)

notes: depletion: 2 times full body in sum about 6 sets of 20 for each bodypart, 4 sets total for smaller bodyparts. It started to get bad( Lightheadedness, nausea..) at the very start of the 2nd round I pulled about 80% through.



week 1 day 2 low carb/low calorie depletion

macros: 863cal 142,8p 20,9c 20,5f

weight: 72,2kg (-1,1kg)

notes: depletion: 2 times full body. Sore, doms from yesterday. Pulled through got calf-tension in right calf.



week 1 day 3

macros: 1139cal 199p 16c 28,3f

weight:72,0 kg (-1,3kg)

notes: Came home late and got hungry right before bed time, and decided not to go hungry sleeping, thought it's ok/wouldn't hurt if I overdo it with protein.



week 1 day 4

macros: 1145cal 154,1p 27c 29,2f

weight: 72,2kg (-1,1kg)

notes: Ate with my cousin salad at subways in the evening, followed by 3 ouzo-rakis, I had to celebrate placing 2nd in an exam !

Almost couldn't walk the last few days because of muscle soreness and my right calf is demolished. Might have done calf-raises on day 2 unevenly distributed gravitating towards the right side :P On averrage now I need about 3 minutes to my 7m away bathroom

Last edited by Ambitius : 10-02-2015 at 03:20 AM.
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  #2  
Unread 10-02-2015, 01:36 PM
Ambitius Ambitius is offline
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week 1 day 5 tension


macros: 836cal 155,9p 18c 12,7f

weight: 72,7kg (-0,6kg)

notes: Had 0,55kg salmon with some brocoli.Training was really nice - told me again the difference between a hard and a great training. I noticed a heavy ketotic breath starting in the afternoon.
Usually, when I'm on RFL I tend to lose around 2 kg in the first 3 days.
I need the scale to finally show some serious weight loss for motivation.
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  #3  
Unread 10-03-2015, 11:07 AM
Ambitius Ambitius is offline
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week 1 day 6 low carb/low calorie


macros: 909cal 137,3p 45,2c 18,5f

weight: 71,1kg (-2,2kg)

notes: Finally, the expected weight drop. Carbs were high today.I got tricked by a mussels label, which I read in a hurry ^^
Shout out to my fellow partner in crime, Schlansky, from whom I've plagiarized the logging format. It's neat and it helps keeping me on track

Last edited by Ambitius : 10-03-2015 at 11:11 AM.
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  #4  
Unread 10-04-2015, 04:07 AM
Schlansky Schlansky is offline
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Haha, thanks

Nice whoosh. And never trust those mussels labels.
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  #5  
Unread 10-04-2015, 12:37 PM
Ambitius Ambitius is offline
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week 1 day 7 low carb/low calorie


macros: 925cal 149,2p 31c 21,2f

weight: 70,7kg (-2,6kg)

notes: Enjoyed a great dinner - Shirataki noodles ftw !
Walked for about an hour, other than that very sedentary.
Feeling *lighter* and actually beeing thinner around the hip bones, the sides are coming in.
Excited about tomorrow/the day after tomorrow, whether I'll cross the 70kg-barrier for the first time ever - I've never, ever been dieting this low.

Last edited by Ambitius : 10-04-2015 at 12:42 PM.
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  #6  
Unread 10-04-2015, 05:47 PM
Neilnacarter Neilnacarter is offline
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Just check your macros on the salmon too
12.7g of fat is too low for that amount of
Salmon
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  #7  
Unread 10-05-2015, 10:42 AM
Ambitius Ambitius is offline
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week 2 day 1 Tension


macros: 1008cal 156,9p 25,3c 30,1f

weight: 70,6kg (-2,7kg)

notes:ketotic breath feels like a sore throat.. Training was good and done in just under an hour - I switched from 3 to 2 sets and applied what Lyle wrote about in the RPE article. In the past there was only RPE 9,5/10 for me Physically I'm feeling ok, until I've eaten in the afternoon I've got chills. But I'm feeling aroused, nervous and exhausted. It could sure be the diet or lots of stress which I'm getting the past days.
Quote:
ora et labora !
I'm really eager to see me pass the 70kg-frontier and how much I will weigh after the carbload beginning on friday evening. I know from experience that it has to be perfectly planed in advance, of course allowing some leeway ("willpower").
I cannot await the arrival of my bodymedia next week It could be that I'll be testing the fitbit charge hr against it. I've always estimated my maintenance based on calculators around 2300kcal. Reading everything there is on the net, I came across some reports of even small females eventually reaching a maintenance as high as 3000cals Even if it doesn't look like, I love to eat ^^ So we'll see, I'm for sure excited.

summary of the past week: So a total of -2,7kg weightloss in one week, let's assume 1kg water weight that'll be about 1,7kg fat loss, more precise numbers will emerge in the following weeks. I was totally sedentary the whole week, this will change as I hereby prescribe myself 1 hour of daily walking in the evening


@Neilnacarter: Nope, everything's correct FYI I used a similar brand. I weigh, meassure and track everything with an app. There is salmon, which is very low fat, the one I used had even more than other sorts I tried because of the topping.
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  #8  
Unread 10-05-2015, 07:12 PM
Neilnacarter Neilnacarter is offline
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Sweet - that's great then.
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  #9  
Unread 10-06-2015, 11:38 AM
Ambitius Ambitius is offline
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week 2 day 2 low carb/low calorie day 9/12


macros: 955cal 160,2p 23,7c 22,8f

weight: 71,0kg (-2,3kg)

notes: Weight oscillates in a last effort to stop me
Seasoned a pan today, had to derust it manually for 3 hours with nothing but steel wool.
I've baught a hand mixer to satisfy my fluff wish.
Will see if I can come up with some fluff mastery Baught some cornflakes for the upcoming refeed, still looking for tasty high carb/low fat recipes besides rice pudding and finish oven pancakes.
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  #10  
Unread 10-07-2015, 05:06 PM
Ambitius Ambitius is offline
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Join Date: Jul 2010
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week 2 day 3 low carb/low calorie day 10/12


macros: 777cal 142,3p 10,2c 18,3f

weight: 70,7kg (-2,6kg)

notes: No fluff mastery today.My Bodymedia came suprisingly earlier than planed, i.e. today Will be logging and posting what it measures.
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