UD2.0 Progress + Pics + Excel Worksheets!

[naterealbig]

Hi There,

I have been studying this diet for several months, and wanted to create a log of my progress.

About 3 weeks ago, I finished up an 8 week high-fat-high-protein ketogenic diet (~ 47.5% fat, 47.5% fat, 5% carb) at a severe caloric deficit where I was consuming approximately 40% of my Total Daily Energy Expendature. I went from about 21% body fat to ~ 14% body fat. See the attached pics for my results on this diet (The "Now" is really ~ 3/26/2018).

I took about 2 weeks completely of diet. I did moderate training and pretty much ate whatever the fluff I wanted in "preparation" for UD2.0. I began UD2.0 on 4/10/2018. I will post ~ weekly to update on my progress with pictures etc.

One of the things I do very well is Excel Spreadsheets, and I have created a rather comprehensive (albeit tailored to my specific interpretation [read obsessive]) of Mr. Mcdonald's guide. The Workbook includes a tab for "standard work" or basically a detailed day-to-day action list for every workout, supplement dose, etc. The next tab is a workout list which outlines my aerobic training (I'm currently training for a triathlon), depletion, tension, and power routines. Next is a tracker where I enter my body weight and bf% (per Omron bf meter set to "athelete") every week. This sheet spits out a graph of my bf% over time, and another that spits out lean mass over time. I just recently added some columns that will calculate my Total Daily Energy Expenditure, based on my weekly macros (which have to be entered - I track everything on MFP) and amount of weight lost. I will use this to micromanage my weight-loss. I will be shooting for ~ 1.5 lb per week. Lastly is a tab which provides a breakdown of daily macronutrients based on the UD2.0 book. The values calculated here also automatically populate on the "Standard Work" tab.

If I can figure out how to attach it to a post, I will do this so UD2.0 owners have access. Until then, just shoot me your email address, and I will be happy to send you the worksheet.

Cheers,

Nathan