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  #1  
Unread 09-12-2009, 10:15 PM
misstenacity misstenacity is offline
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Default UD 2.0 (diet only) spreadsheet for ya'll

I took an existing "cutting" spreadsheet and tweaked it massively to conform to the 5-on, 2-off UD2.0 protocols.

So, it looks a little rough around the edges, but you can tweak your own numbers easily (and with some Excel knowledge completely hack it up, too), and see a nifty projected fat loss calendar for up to 12 weeks down the road.

For those of us with fat loss that doesn't track alongside deficits, you can even scale down your "efficiency" so that it will take 7000kcal of deficit to show 1lb of loss. Nifty.

Have at it!
Attached Files
File Type: zip UD2 diet template.zip (11.4 KB, 276 views)
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  #2  
Unread 09-13-2009, 04:56 AM
SturmBG SturmBG is offline
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I am not on UD, but nice work! Though LBM loss doesn't mean muscle loss
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  #3  
Unread 09-13-2009, 06:38 AM
x Idealist x x Idealist x is offline
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Nice Chart but Isnt the PWO shake low it tell me that I should only be having 41g carbs? shouldn't it be 150g if thats my lbm? I hope so cuz that is what I have been doing for 6 weeks.

Other then that I really like this and I think this could really help alot of people that have a hard time. especially with calories on low days including cardio.
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  #4  
Unread 09-13-2009, 02:53 PM
misstenacity misstenacity is offline
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Quote:
Originally Posted by x Idealist x View Post
Nice Chart but Isnt the PWO shake low it tell me that I should only be having 41g carbs? shouldn't it be 150g if thats my lbm? I hope so cuz that is what I have been doing for 6 weeks.

Other then that I really like this and I think this could really help alot of people that have a hard time. especially with calories on low days including cardio.
You can choose to use/disregard the PWO shake - that's verbatim from the original spreadsheet, not Lyle-ized. Its formula can be modified, of course. I'm little, but still I would never have 98g of carb in a PWO shake - that's HUGE! In that case I could just eat the pint of FroYo and have fun with it.
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  #5  
Unread 09-13-2009, 03:10 PM
Maria Maria is offline
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What's TDEE? Nice work.
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  #6  
Unread 09-14-2009, 05:49 PM
drew21 drew21 is offline
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The only thing I might not agree with is it has me losing less than 1lb per week for each of the 8 weeks. One of the main advantages of UD is how the weight comes off at a 1-2lb ratio. If I was losing less than a 1lb a week, assuming no lbm was gained, I would probably start to tweak my calories.
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  #7  
Unread 09-15-2009, 08:39 PM
misstenacity misstenacity is offline
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Quote:
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What's TDEE? Nice work.
Should be Total Daily Energy Expenditure.
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  #8  
Unread 09-16-2009, 02:13 PM
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Alice LF Alice LF is offline
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Wonderful!! Thank you!
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  #9  
Unread 09-20-2009, 07:11 PM
sodomojo sodomojo is offline
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Doesn't the book say to start out at 50% of maintenance? The spreadsheet calculate 67% of maint.
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