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#1
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![]() Hi all,
I am on a 3rd cycle of UD2. The first two, each 4 weeks long, I finished just before Xmas 2016 -- and they got me from about 18% to 12% BF while bringing my 20 day average scale weight up by about 2lbs. All my lifts gained over that period. I took 1-2 weeks off between each cycle and just ran the Lyle maintenance diet, but didn't really take it too seriously. I'm definitely way stronger and look much better than when I initially started, so I totally love how effective it's been. Currently I'm in week 2 of this cycle, planning to do 4 weeks total again. My goal is to be sub-10% BF by June 1st. My question is a pretty broad one: what should I do next? UD2 is pretty tough for a variety of reasons (I *am* starting to lose my mind... ![]() I feel like I can make progress on lifting in either UD2 or maintenance mode well. I don't do a ton of cardio (boxing for 1hr and some mobility work once a week each). I could add more cardio. Basically, I'm looking for input and advice. Would be grateful for any ideas or suggestions. Thank you! |
#2
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![]() Now you see why the recommendation is not to do UD2 above 15% body fat, or even 12%. Just follow the moderate diet and bring in stubborn fat protocols when you get to 10%. Why are you only dieting for 4 week blocks? You can go as long as 6-8 weeks. Either way you can manintain for now and restart in the spring or go on now. If you're a real 12% you should get sub-10% during your next dieting round.
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#3
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![]() Quote:
Personally, I get to 12-10% with simple straight deficit (25%) and once a week refeed, just to keep myself motivated. Sub 12 or sub 10, then I go with something more complex (i.e. UD2, EOD refeeds).
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"He never had the makings of a varsity athlete" |
#4
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![]() Thanks for the feedback, guys. Too late now I suppose :-).
Larger context would have helped. I dropped from 184 to ~159lbs over the course of 1 year, averaging about 0.5lbs/week on a straight deficit (I'm a 5'10" guy). This worked well, and since I'd done something like it ~20 yrs prior I knew being patient with it was worth it. I guess I got a bit "goosed" at the end though when I saw my BF go up and my lifts go down over a month when I lost a bit too much weight too soon, hence the interest in an alternative approach like UD2. The 4 week window was due to various schedule constraints. Would have preferred 6-8. Anyway, it worked as advertised. I'll finish this round out and see where things are. Maybe fine-tuning the maintenance diet for the rest of the few months will be enough by that point. |
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