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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: 1,500

"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 04-23-2017, 03:38 PM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

First Leg Transition Workout with 2 rounds of depletion at the Going to have to drop weights each consecutive circuit. In no way able to keep same weight and stay in 15-20 range...especially after destroying my legs in the main portion of the workout. Depletion workouts sure are humbling I can see.

Today's Workout

A1) Trap DL: 295x8, 7, 5 (really working on coming to a full pause at the bottom)
A2) Leg Press: 500x6, 4, 460x8
B) Prone Unilateral Leg Curl: 30x10/leg
C) Leg Ext: 185x14
D) Row Machine: 120x8, 130x8, 140x7
E1) Wt. Leg Raise: 35x8, 8, 45x6
E2) Good Morning: 145x8, 155x8, 165x8
2 Rounds of Depletion: Leg Press 335x18, 12; Hip Elevated Gym Ball Leg Curls 17, 20; Cable Crunch 130x 15, 15

Today's Nutrition

PWO: Oatmeal/Yogurt/Cottage Cheese/Blueberry/Whey mix
Fat: 4.2, Carb/Fib: 61.5/7.5, Pro: 53.6

Lunch: 6 eggs, cheese, mushrooms, turkey bacon
Fat: 61.4, Carb/Fib: 10.2/.6, Pro: 60

Snack: Peanut Butter and Diet Banana Impact Whey
Fat: 17.1, Carb/Fib: 8.3/3, Pro: 15.7

Dinner: Sesamı Teriyaki Shrimp over Shirataki Fettucini and Cherry Cheesecake for dessert
Fat: 7.2, Carb/Fib: 67.1/2, Pro: 84.2

Totals: Cal: 2231.1, Fat: 90, Carb/Fib: 147.1/13.1, Pro: 213.5
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Unread 04-26-2017, 07:24 PM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

Wow...2 hour leg lower back and legs are toast...Mentally drained form a 5 hour exam today and now I've got the full package with physical exhaustion after that workout. On a more pleasing note, I found this yummy cereal called Blueberry Tiny Toast...kinda like cinnamon toast crunch with blueberries. Naturally I mixed in cinnamon roll protein

Today's Training

A) Squat: 247x8,6,7
B) RDL: 315x6 (low back just not in it today), 295x6, 7
C) Leg Ext: 185x15
D) Cable Pullthrough with band around knees: 170x13
E1) Cable Crunch: 175x8, 180x5 (switched to a box from a mat to increase RoM), 170x2 (immediately following previous set), subbing toe-to-bar leg raises herex6
E2) Good Morning's: 195x6,6,6

Oh God...3xDepletion Circuit: Leg Press: 315x20, 12, 295x15; Hip Elevated Ball Leg Curl: 15, 12 (+3 lowering hips), 12 (+3 lowering hips); Cable Crunch: 130x15, 15, 12; Banded Pullthroughx15, 15, 15

Today's Nutrition

Breakfast: Mint Chocolate Quest Bar + Coffee (15 minute break intra-test)
Fat: 8, Carb/Fib: 21/17, Pro: 21

Pre-Workout: Banana Whey shake with blueberries and 1%milk
Fat: 5.2, Carb/Fib: 34.5/4.9, Pro: 26.4

PWO: Cinnamon roll whey poured over Blueberry Tiny Toast Cereal
Fat: 8.4, Carb/Fib: 45.2/2, Pro: 25.6

Dinner: Split Chicken Breast with Cheesy Quinoa, Last slice of protein cheesecake and I'm topping it with peanut butter today
Fat: 58.8, Carb/Fib: 49.6/5.1, Pro: 130.9
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Unread 04-27-2017, 01:56 PM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

Wasn't hungry until 1:30 today so I basically fit most of my food for today between 2 and 3:30 since I leave for work at 4. Needed quick cals for dinner so I'm using a BOGO McDonald's coupon for 2 Egg McMuffins...WHICH I LOVE!

Today's Weight: 160.4

Today's Training

35 Min LISS
Today's Nutrition

PWO: Shake
Fat: 7.8, Crab/Fib: 32.4/3, Pro: 52.2

Lunch: Everything, but dinner
Fat: 80.1, Carb/Fib: 53.1/15.9, Pro: 111.3

Dinner: 2xEgg McMuffin
Fat: 24, Carb/Fib: 60/4, Pro: 36
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Unread 04-28-2017, 02:12 PM
bkmacky9288 bkmacky9288 is offline
Join Date: Apr 2017
Posts: 47

Looking forward to depletions being twice a week. My whole body feels fatigued already and I haven't even started the true UD2 yet. Today is another day of fitting 90% of my cals between 1 and 4:30 before I leave for work.

Today's Weigh In162.2

Today's Training

A) Inc BB BP: 156x6,6,6
B) Low Pec Cable Cross: 20x15
C) (subbed DB press in for scrape press since rack was taken) 55x6,5, 50x6
D) Rope Upright Row: 105x12
E1) Chins (total wt 215)x5, 205x6
E2) KB Tricep Ext from floor: 30x7, 7

Instead of doing the depletion in circuit fashion I tried it doing straight sets. Didn't hit the 15-20 mark, but I made sure to keep under tension for a minute at least
Machine Bench: 70x20, 16, 12, 60x10; Row: 80x15, 13, 70x12, 60x15; Press: 40x20, 15, 30x15, 17; Preacher: 30x20, 16, 20x20,20; Tricep: 45x20, 20, 13, 35x15

Today's Nutrition

Pre-Workout: Wife's Leftover Ribeye, asparagus, and creamy horseradish sauce made with greek yogurt
Fat: 18.3, Carb/Fib: 9.5/2.7, Pro: 60.8

PWO: Cottage Cheese mixed with Frozen Blueberries and baked Sweet Potato
Fat: 1.1, Carb/Fib: 95.2/13.6, Pro: 35.3

Lunch: Chicken Breast topped with Peanut Butter and Protein Cheesecake topped with Peanut Butter. Oh and boiled Red Cabbage
Fat: 38.9, Carb/Fib: 37.7/9.2, Pro: 77.6

Dinner: Salad with Eggs and Sunflower Seeds
Fat: 30.3, Carb/Fib: 13.7/4.6, Pro: 38.7

Totals: Fat: 94.6, Carb/Fib: 157.4/30.7, Pro: 214.7
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