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  #1  
Unread 11-01-2016, 09:43 AM
tyler163 tyler163 is offline
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Default Ud 2.0 endurance and weight training

Hi.
I am new and i write from spain.
I am 31years 177 x 78.5 kg at 12 bf (dexa scan i m oncolgist and i have acces to it). I train since i was 16 (main weight sprint and or long run). Nowadays i have 140 rm squat and 110 bench. Last years an half maraton in 94 min.

Last year to prepare HM i lost a lot of lean mass than i recovered it. My next goal (in the next 6 week) is to loss fat to reach 8% but still train endurance (and especially forcing to use fat as fuel). Briefly i want to do a ud.2 but have some question in order to put in the training.
In ud.2.0 the endurance version is pratically "weight free" and the idea to put every high intensity work 3 day straight ( a very nice idea for a lot of professional) in my case mean injury or loss of performance.
So my idea was
Day 1: running at 85% max heart rate (to deplete glicogen) for 60 90 min. Than a body weight circuit (dip chin up handstand push up).
Calory 1500. Carb 50 gr.
Day 2: depletion training like in the book. No variation (may reduce leg if sore)
Calory the same.
Day 3: long run at 70 max hr to fat loss. Calory the same
Day 4: sprint training or short intervak (400 m with 120'' rest) is the more accepted way to deplete before recharge carbo.
Tension training like in the book except may be less leg training
Day 5 a 7 i have some doubt expecially because day 7 is very hard at work (8 to 20 working)
First option
5. Carb load. But i put tempo run (run at half marathon pace. Max 10 km. Very low glycogen utilization). Probably i increase calorie in this day
Day 6. Nornal eating. Power wo.
Day 7. Rest. Carb 150. Calorie at 10% less

Second option is to train day 6 both (tempo run and power)

Some advice?
Thanks.
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  #2  
Unread 11-06-2016, 11:12 AM
tyler163 tyler163 is offline
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Again...i tryed to do power workout and high intensity run and i get injuried (low back pain).
So again some advice to the last part of ud 2.0? For the results after 2 week i lost 1 kg. I apreciate any advice thanks
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  #3  
Unread 11-06-2016, 11:54 AM
semipartial semipartial is offline
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It's been asked a million times. The answer, however, has never changed. Either do it exactly as described in the book or do a different diet. Right now, you're making up your own routine and therefore it's not UD2.0 anymore. It will not work as expected and will not give you the same results.
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  #4  
Unread 11-06-2016, 01:53 PM
jeen768 jeen768 is offline
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there's a thread or two on here about the endurance variation. let me see if i can pull them up.
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  #5  
Unread 11-06-2016, 01:58 PM
jeen768 jeen768 is offline
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http://forums.lylemcdonald.com/showthread.php?t=17654
i think there's a full detail in there somewhere of the cycle he ran

http://www.lylemcdonald.com/forums/s...ead.php?t=2928

another detail of a cycle but not much feedback on how it went
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  #6  
Unread 11-06-2016, 02:00 PM
jeen768 jeen768 is offline
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but i agree with semi-partial-- if your work schedule or training history precludes you from doing the diet as laid out in the book (or at least with minimal modifications) it's best to find something else
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  #7  
Unread 11-07-2016, 06:17 AM
tyler163 tyler163 is offline
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I know results could be different but:
1.Diet is not different
2. Training difference is in one day of depletion in which i use a method who can give even a better result in overall glycogen depletion and in a day of high intensity running (it could hamper results but i don't think it could destroy totally the program)
3. In the book you have an endurance variations in which weight are not included. I think it could be a good advice for every endurance and weight trainers to include a variation in which endurance and resistance training are impleted (50% 50%).
4. Results are pretty good even with that problem:
1 kg loss. 5"/km faster at the same % of max heart rate, ab visibility is improved mood is fine.

Last edited by tyler163 : 11-07-2016 at 06:22 AM.
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