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  #1  
Unread 06-09-2015, 11:05 PM
Insomniac Insomniac is offline
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Join Date: Jun 2015
Posts: 26
Default UD 2.0 log!Lets do this!

Hello ppl! I registered on this forum in order to create a UD 2.0 log. I bought the book (and some others ). I am 24 yo and been lifting /Dieting based on goals for a while . i have done 3 weeks cycle of ud:2 in the past with good success but stop because of the brutal scheduling of the program (hard to study glycogen deplated at 1300kcal )! I am planning to follow the program as it is written for 3-4 weeks and then go to a maintance diet with some cheat days here and there for the rest of the summer! last year lost about 35-37 kgs of fat(i was obese) and putted LBM ! lowest bf achieved was like 10-11% with leangains carb cycle .

The reason i choose this program is the structure ! i dont like typical small/moderate defict diets cause i tend to get bored have to decide and make a meal plan and it gets old after 1-2 weeks . Also i respect lyles work and i am sure his setup of training/eatting is superior than mine anyways.

My stats are : 82kg
height:1.80
BF: around 15% ( visible abs)
I dont have any good camera so i will upload photos later as i progress!
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  #2  
Unread 06-10-2015, 01:30 AM
Insomniac Insomniac is offline
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Join Date: Jun 2015
Posts: 26
Default

Due to an injury 2 weeks before i was off gym recovering/relaxing at maintance with some occasional cheat meals (ice creams/alchohol/homemade pies )
so i thought i would be better starting my cycle from power workout day in order to calculate my lifts/check if my hand tolerate it well/ get back on training mode! so ..

Day1 (power full body workout)

Diet:

2500kcal(maintance) 190-200p 70f rest carbs

Workout
Exercises/sets / reps/weights(kgs):

Deadlift /2/6/150
Calves /3/6/200
Flat benchPress/3/6/110
Incline Bench Dumbels 2/6/32
pulldown/3/6/80
cable seated row /2/6/75
shoulder machine press 3/6/95
leg press 3/6/
bicept v bar curl /2/6/40 kgs+bar (i dont know how much it weights)
tricept dumbell overhead extension 2/6/35kgs

I was extremely carefull with shoulder and chest cause of the injury i reduces 5-10 kgs from my last workout and focus on good form ,avoided dumbell shoulder press cause i got injured in this exercise i prefered the machine ones that provide more safety and less free motion , probably change that to next workout to free weights.

I didnt have any pain during the workout exept the typical on targeted muscle groups it was a nice workout and i felt much stronger and motivated after the time off.
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  #3  
Unread 06-10-2015, 01:41 AM
Insomniac Insomniac is offline
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Join Date: Jun 2015
Posts: 26
Default day 2

9/5/2015

Day 2 : rest (Liss cardio)

I was kinda sore from the workout and tired so i rested home whole day and did 35 min liss brisk walking at 4.5% incline and 5.5 speed at afternoon. About diet as the book says i made a slight defict eating some complex carbs at breakfast and lunch and going protein and vegies at dinner!

Diet:

Breakfast: 100g oatmeal with eggs and eggwhite + 1 cream coffe

Lunch : 300g salmon fillet+ 500g beets

afternoon:2 x225g 2% cottage+ 400g strawberries

dinner 250 g chicken breast+ some lettuce

kcal 2100 (200p 70f 160c)

Supplements:1000mg calcioum/multi

Cardio: 35min brisk walking
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  #4  
Unread 06-10-2015, 09:11 AM
Insomniac Insomniac is offline
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Join Date: Jun 2015
Posts: 26
Default Day 3

10/6/2015

Ok the fun begin! Today i completed the first deplation workout and it was more brutal than i remember! that can mean 2 things ! 1) last time i finished a cycle i wasnt training that hard in deplation 2) my cardiovasular system sucks cause i smoke too much ... anyway i was begging for air the whole workout reps 13-15 was hurting like hell and nausea and dizziness was there! i did the full body w/o lyle gives as an example with 30-40 sec rests and 1 min between bodyparts . i failed to calculate some weights cause i used machines . also i used to train in 6-8 rep range before ud2 so it was different for me. tomorow i think i will nail it. I did 10 min cardio and some shopping at the morning .Diet was boring but not bad

Meal1 : 200g eggwhite + 100g chicken liver
meal2: 1 cottage 225g 2%
meal3: 400g chicken+ lettuce
meal4: 1 cottage 225g 2%
meal5: 250 chicken + 2-3 mushrooms
macros : 238p/ 28c/ 28f 1320kcal aprox
supplements: 6 capsules fish oil , fiber, 1000calc,multi,caffeine,nicotine:P i dont use eca stack

workout soon

Last edited by Insomniac : 06-10-2015 at 09:16 AM.
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  #5  
Unread 06-10-2015, 09:28 AM
Insomniac Insomniac is offline
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Join Date: Jun 2015
Posts: 26
Default wo

exercise /rep/ kgs/sets

leg press 15 150 6
leg curl 15 25 6
chest pressM 15 50 6
row 15 45 6
lateral raise 15 10(dbs) 5
calf 15 90 6
bicept 15 15 4
tricept 15 15 4

cardio 10 min after
5 min worm up
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  #6  
Unread 06-10-2015, 09:54 AM
Insomniac Insomniac is offline
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Join Date: Jun 2015
Posts: 26
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I got 2 questions regarding the diet and both might sound stupid but if someone is experienced with it and can answear me i will be glad.. 1) i use omega 3-6-9 capsules and exept the epa dha there are some other fatty acids non essential .as i calculated their calorie value is pretty low but is there a drawback on using this product? ( i had them already and i am kinda broke at the moment so i saved some money .
2) Sometimes we use to smoke with friends 1-2 blunts . are there any issues with that on the low calorie phase of the diet .(like excessive alcohol should be avoided on keto diets ..dont point out the obvious that its not healthy overall)
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  #7  
Unread 06-10-2015, 07:39 PM
moezilla moezilla is offline
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Join Date: Apr 2015
Posts: 27
Default

I'd smoke the blunt(s) on the carb up
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  #8  
Unread 06-10-2015, 08:37 PM
Insomniac Insomniac is offline
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Join Date: Jun 2015
Posts: 26
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ty for reply ! hunger wasnt an issue and it putted me to sleep fast i have already prepare a 20 kcal sweetener gelly just in case! today i will do some morning walking .45-1 hour and deplation 2 at night . i weighted myself first thing in the morning weight is the same .last time i did the diet there was a big drop of water weight in first day but this time i upped the salt significally(i think it helps a lot on low cal /low carb) so i dont even care about scale at this point and probably later too. thats one advantage of creating a big defict u cant doing it way wrong:P My hand injury also seems to recovered fully i dont feel any pain so thats a good sign for the next power workout

Last edited by Insomniac : 06-10-2015 at 08:48 PM.
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  #9  
Unread 06-10-2015, 09:30 PM
Insomniac Insomniac is offline
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Join Date: Jun 2015
Posts: 26
Default d

day 4

Diet:

meal1:300g egg white omellete with 200 g fresh mushrooms
meal2:350g chicken breast with spinach/lettuce salad 1 tbsp coconut oil
meal3:400g 0% greek yogurt
meal4:2 tuna cans

1300 kcal 248p 23c 24f
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  #10  
Unread 06-11-2015, 08:48 AM
Insomniac Insomniac is offline
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Join Date: Jun 2015
Posts: 26
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ok todays deplation was better ...the thing is at some exercises i had to lower weight by 5kg in order to complete 15 reps on second cycle i dont know if this is bad but the burning sensation was there with the dizzyness and a feeling of vomting . i increased the time between the sets a bit as book recomends and got a bit better.
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