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View Poll Results: Post-Cut: Which body part would you emphasize to build if you were me?
Chest 2 28.57%
Arms 0 0%
Back 0 0%
Shoulders 1 14.29%
Legs 4 57.14%
Voters: 7. You may not vote on this poll

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Unread 04-12-2017, 01:50 PM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47
Cool UD 2.0 First Timer Log

Current Stats (Links for pics at bottom)
-Height: 5'9
-Weight: 161.5-163 (I take daily scale weights and avg. loss/gain over the week)
-Est. BF%: 12/13ish.
-Goal: Obvs to get down to some rippedness!
-Current Plan of Attack: take two training days to find best weights for program over next 3 days. Monday, 4/17, start two week transition phase into UD as written in UD 2.0 Addendum.

Nutrition Currently: Cals: 2500 (about 5% over maintenance), Fats (~65 or ~105) and carbs (~240 or ~150) fluctuate depending on if I train or not. And Protein is always right around 185 give or take 10 grams.

Transition Phase Nutrition: Fats: 65, Carbs: 145, Protein: 215 (all values give or take 5-10 grams as long as I am within calories)

May 1st I will have my first depletion workout. Which is perfect because April 30th I'll be attending a surprise birthday at a pizza joint and the day before that I'll be celebrating having just taken my board exams.

UD 2.0 Nutrition

Monday-Thursday: 1200 cals. Fats: 26, Carbs: 60, Protein: 180
Friday-Saturday (Total): Carb-up: Fats: <50, Carbs: 1,000 (duh), Protein: ~250/wherever it may lie
Sunday: 10% deficit. Fats: 85, Carbs: 200, Protein: 150

Planning on Food and Workout logs for each day to keep accountable!
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Unread 04-12-2017, 05:25 PM
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david david is offline
Join Date: Feb 2008
Posts: 1,504

"When I die, if there are no dogs in Heaven, I want to go where they went."---Will Rogers
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Unread 04-13-2017, 05:19 PM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

Today's Weigh in: 162.4
Today's Workout was a fun one just to find the weight I should be using for the Transition Phase's novel exercises that I have not done in the 6-8 rep range in awhile. I'm also dealing with a left middle finger injury resulting in the inability to bend it due to swelling. Since this is my time before even the transition phase of UD2.0 I allow myself about 5-10% more cals as a treat Typically I will have a truffle after dinner or a serving of some homemade dessert thats stored in the freezer...but probably both.

Today's Training

Dips: BWx8, +10x6, +25x6, +35x6
Good Morning: Barx10, 95X6, 115x6, 135x6, 185x6
Cable Crunch: 90x6, 110x6, 130x6, 150x6, 160x6
Facepulls: 90x6, 100x6, 120x6, 140x6
GHR: BWx6 with 25% support from upper body
Tricep Pushdown: 160x6
Wt. Hanging Leg Raise: 40x4, 35x6
10 Minute LISS session with Lvl 6 incline @3mph had me at ~125HR

Today's Eats

-PWO: Frosted Flakes with MyProtein Cinnamon Roll Whey
Fat: 5.8, Carbs: 92.3, Pro: 31.7

-Snack: Welch's Antioxidant Frozen Berry Blend mixed in Triple Zero Vanilla Greek yogurt with Chia and Sunflower Seeds
Fat: 9.6, Cabs: 42.5, Pro: 27

-Lunch: Big I need to read the rules post.I need to read the rules post.I need to read the rules post. Salmon Salad: Salmon, Spring Mix, Assorted diced veggies (onions, carrots, cukes, etc.), EVOO and ACV, Strawberries, and Almonds
Fat: 29.5, Carbs: 29.1, Pro: 38.8

-Snack #2: Tangerine and Carrots
Fat: .4, Carbs: 19.9, Pro: 1.3

-Dinner: Chicken Fried Rice and Mixed Veggies
Fat: 18.4, Carbs: 46, Pro:72

-Today's Dessert: 1 homemade Dark Chocolate Truffle and serving of Chinese almond cookie (both just under 200 cals)
Total (not counting dessert): Fat: 63.6, Carbs: 232.5, Pro:171.3
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Unread 04-14-2017, 11:34 AM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

Somewhat frustrating/nice to know, but I'm at my lowest weight since cutting/finding my maintenance and eating more than I ever have (~2500). I expected to maybe gain .5-1lb before starting my transition into UD 2.0. I work tonight so all meals had to fit within 6 hour window. Working nights will be nice once the UD 50% dieting phase kicks in
Today's Weigh in: 161

Today's Training

Today's Workout was to find my 12-15 rep range for some exercises in the transition phase as well as the 15-20 rep 2up/2down weights.

Inc. DB Fly: 20x15, 25x13
Bent Rope Pullover: 70x15, 80x12, 90x12
Leg Curl: 165x12
Standing Cable Cross Over for low pecs: 20x12
Rope Upright Row: 80x12, 90x12, 100x12
Leg Ext: 165x12, 175x12
Pullthroughs: 140x12, 160x12

Pec Deck: 100x15
Row: 100x15
Press: 70x13, 60x15
Hammer Preacher: 40x15
Tri Ext: 40x15, 50x15

Today's Nutrition

PWO: 2xEgg White Delights and Quinoa with Frozen Berries and Sunflower Seeds
Fat: 27.7, Carbs: 131.5, Pro: 47.5

Lunch: Lentil and Pork Whole Grain Lasagna with FF Cottage Cheese and Portabella Mushrooms
Fat: 24.8, Carbs: 91, Pro: 71.2

Dinner: Triple Zero Yogurt with Almonds, Pear, and Cinnamon Roll Whey
Fat: 7.5, Carbs: 43.1, Pro: 46.2

Total: Fat: 60.1, Carbs: 265.7, Pro: 164.9
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Unread 04-14-2017, 01:10 PM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

My weird Lentil Pork Mushroom FF Cottage Cheese Lasagne
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Unread 04-15-2017, 01:01 PM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

Today's Training

Today's Nutrition

Breakfast: Oats and Oat/Flax Cereal with Mixed Froze Berries and Banana Protein
Fat: 8.2, Carbs: 75.5, Pro: 29.4

Lunch: Salmon Salad (Mixed greens, mixed diced veggies, lentils, swiss cheese, EVOO, ACV)
Fat: 30.2, Carbs: 46.8, Pro: 53.7

Snack: 6 Boiled Eggs, Steamed Cauliflower and Carrots
Fat: 30.5, Carbs: 22.4, Pro: 39.2

Dinner: Pork Chops, Cottage Cheese with Peanut Butter and Chia Seeds
Fat: 30.3, Carbs: 15.2, Pro: 53.8

Total: Fat: 99.2, Carbs: 159.9, Pro: 176.1
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Unread 04-16-2017, 05:59 AM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

Today's Weigh in: 161.4

Not sure what diet will be today.

Training will entail working from 11-9 serving people their Easter Brunch/Dinner.

Probably will just not eat until I get home
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Unread 04-17-2017, 09:13 AM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

First day of transition workouts and I didn't anticipate how little weight I'd be using for the "practice" depletion type circuit following my workout. Had to decrease weight originally planned to finish within 15-20 rep range. Middle finger sorta messed up from an injury on Monday and can't grip with it. Bummer

A1) BB Row: Warm-Up sets, 185x8, 8, 8. Will increase to 205 next week
A2) Wt. Dips: (Total Weight including BW): warm-up sets, 200x5, 190x7, 8
B) Inc. DB Fly: 25x15. Increase to 30 next week
C) Rope Pullover: 90x15. Increase to 100 next week
D1) Tried to do dumbbell presses, but left grip too unsteady due to injury. Subbed Machine Press: 120x8, 130x7, 6
D2) Facepull: 120x8, 130x8, 140x6
E1) EZ Bar Curl: 95x5, 5. Going to decrease to 90 to get into 6-8 rep range
E2) Smith Close Grip BP: 135x6, 6
Depletion Circuit x1 Round (2up/2down tempo): Machine: Bench 90x15, Row 90x15, Press 50x15, Preacher 40x15, Tricep 30x20 (increase to 40 next week)
10 Min LISS treadmill@~125 HR

Today's Nutrition
Since all I ate yesterday was a bowl of chili when I got home from working from 11am-8 I am going to just eat by feel today and not track macros.
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Unread 04-18-2017, 11:25 AM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

Transition Phase Day 2

Tip: Never get a finger injury. Been doing Bulgarian Split Squats for months and before that box squats. Today I did back squats without a box for the first time in close to a year (blasphemy I know!). I'm not going to include warmup sets. Also, since today is National Animal Cracker Day I included some in my PWO meal. I'm very thankful to be transitioning into this style of working out (especially Depletion Style) since I've been a 3-6/6-8 rep guy for a long while. I know I'd be crushed if I jumped right into Depletion style training and probably would feel like being hospitalized for a few days to recover

Today's Weigh In: 166.6 (had some VERY sodium heavy stuffed salmon and full rack of ribs last night. Weight in PWO: 162.4
Today's Training

A) Back Squat: 245x8, 7, 6
B) RDL: 315x6, 6, 6 (these sucked with my injury boo-hoo!)
C) Leg Ext: 175x15
D) Pull Through: 160x15
E1) Cable Crunch: 160x8, 170xx8, 8
E2) Good Mornings: 185x6, 8, 195x6
1 Round Depletion: Leg Press: 315x20, Single Cable Hip Ext with Leg Curl 30x20, Cable Crunch: 120x20, Pull Through x15 (just got uncomfortable with the fingers compressing and the rubbing on the medial thighs-gonna switch this out-maybe GHR from gym ball)
15 min LISS at 120-130HR

Today's Nutrition

PWO: Dessert Shell, FF Dutch Chocolate Ice Cream, Animal Crackers, Cinnamon Roll Whey
Fat: 10.9, Carbs: 82.2, Pro: 29.6

Last edited by bkmacky9288 : 04-18-2017 at 11:47 AM.
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Unread 04-18-2017, 05:00 PM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

Lunch: Pork Sirloin Wrap and Lentils
Fat: 59.9, Carbs: 54.4, Pro: 92.

Dinner: Chicken Bolognese over Roasted Cauliflower
Fat: 27.6, Carbs: 28.2, Pro: 56.5
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