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Thread: energizer bunny diet progress log (come on 6 pack)

  1. #201
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    Day 67

    awake at 0500



    Training- Legs, Traps..........twinged my knee so did not complete cardio

    Diet- Macros-Cals 2249- Pro 160- Carbs 278- Fat 58.......fasted for 18 hours.


    Cheers!

  2. #202
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    Day 68

    awake at 0500


    Training- REST

    Diet- Macros-Cals 1800- Pro 180- Carbs 180- Fat 40.......fasted for 16 hours.

    caloreis went way over above^^^^^^..........ignore all above!

    Cheers!
    Last edited by energizer bunny; 03-17-2013 at 09:24 AM.

  3. #203
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    Day 69

    awake at 0830


    Training- chest,shoulders,tris

    Diet- Shite!!!!!!!

    i crumbled in my diet plan teh past 2 days!.......fri and sat just went to crap......guted, but only myself to blame, there was no reason for it at all, i wasnt out anywere, i didnt have anything planed, just had no will power what so ever!


    Cheers!

  4. #204
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    Day 70

    awake at 0730

    Training- Legs........cardio 30 mins bag work

    Diet- Macros-Cals 1749- Pro 180- Carbs 176- Fat 30.......fasted for 12 hours.

    Today was weigh day-12st.10lb. 178lbs, 80.7kg...........no surprise there! well crumbled fri and sat, very disapointed in myself.......anyway back on track today, hit the gym and cals and macros back on track.

    i am aiming for 200 cals below maintenance for the next 2 weeks while i get my 12 week cut ready for starting April.



    Cheers!

  5. #205
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    Day 71

    awake at 0300

    Training- chest........cardio 30 mins run

    Diet- Macros-Cals 1762- Pro 178- Carbs 176- Fat 33.......fasted for 14 hours.



    Cheers!

  6. #206
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    Day 72

    awake at 0445

    Training- Back........cardio 20 mins HIIT

    Diet- Macros-Cals 1762- Pro 178- Carbs 176- Fat 33.......fasted for 14 hours.



    Cheers!

  7. #207
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    Day 73

    awake at 0430

    Training- shoulders........cardio 20 mins stepper

    Diet- Macros-Cals 1 7 8 0- Pro 180- Carbs 174- Fat 34.......fasted for 14 hours.


    Cheers!

  8. #208
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    Day 74

    awake at 0430

    Training- Arms........no cardio

    Diet- Macros-Cals 1 7 8 0- Pro 180- Carbs 174- Fat 34.......fasted for 14 hours.

    Well im on holiday for the next few days, im away with the girlfiend so diet will not be happening, ill try and hit the gym in my hotel but not going to worry over it......im also away next weekend! with the lads for a few days, so next wknd will be off aswell, these wknds are my holidays for this year so going to enjoy them!.........


    Cheers!

  9. #209
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    Day 75

    Holiday...........hit the gym early a.m before i left for train.

    Day 76

    Holiday............had a training session and swim in the hotel fitness centre.

    Day 77

    Holiday........rest day

    Day 78

    got back today........went to the gym and had a test UD.2.0 training day, ive been planning my UD 2.0 for over a month now to start Tuesday 2nd of April, last week i spent it getting my 1 rep maxes, this week i am testing out the training routine........it was super tough and the feeling of pain (as said in the book) was very true lol......ill be doing my second test day tomorrow.......im going to fast from tomorrow untill friday, eating only when hungry and only protein and greens.........i am on holiday from friday again for a few days, with the lads this time. so there will be no diet or training.....i will be starting UD.2.0 next Tuesday...............i will get my full ud 2.0 plan up by thursday so you can see exactly what ill be doing.


    Cheers!

  10. #210
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    Good stuff bro, enjoy your jollies

  11. #211
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    Day 79

    awake at 0345

    Training- I did my second test UD 2.0 training session! very tough, muscles burn like f*%k!!........ill lay out my whole plan on Thursday........i will be starting ud 2.0 next week.

    im back at work today and im eating low cals untill friday as i will be on holiday for another 4 days so diet will not be followed.


    Diet- Macros-Cals 886- Pro 100- Carbs 22- Fat 40.......fasted for 18 hours.

    Cheers.

  12. #212
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    Quote Originally Posted by 951thompson View Post
    Good stuff bro, enjoy your jollies
    cheers mate.........i certainly will, when i party, i party hard!! ha cant wait, havent been out since october........ill get to see my brothers and mates, well looking forward to it!

  13. #213
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    Quote Originally Posted by energizer bunny View Post

    cheers mate.........i certainly will, when i party, i party hard!! ha cant wait, havent been out since october........ill get to see my brothers and mates, well looking forward to it!
    Good stuff mate, are you one of them, get hammered then shit the bed then I know ive had a good time kind of guys?

  14. #214
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    Quote Originally Posted by 951thompson View Post
    Good stuff mate, are you one of them, get hammered then shit the bed then I know ive had a good time kind of guys?
    .....

    lol,,well ive never shit the bed before but i do like to party, like everything i do, i do it to the extreme, ill not have a drink for months then go on wknd party bender.......lets just say drink is only part of my plans :0)...

  15. #215
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    Day 80

    awake at 0345

    Training- REST

    Diet- Macros-Cals 886- Pro 100- Carbs 22- Fat 40.......fasted for 16 hours.

    Cheers.

  16. #216
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    energizer bunnys UD 2.0 plan

    UD 2.0 Plan Starting 02/04/13

    Energizer Bunny 1.0

    Overview

    I Will be having a 12-14 hour fast Monday-Friday (days 1,2,3,4,7). Basically missing breakfast for extra fat burn.

    Day 1-2 (Tuesday and Wednesday). Depletion workouts,Low cals and Low carbs.
    Day 3 (Thursday). No workout, 60 Mins cardio, Low cals and Low carbs
    Day 4 Morning (Friday). No workout, No Cardio, Low Cals and Low carbs.
    Day 4 Evening (Friday). Tension workout,Start Carb Load.
    Day 5 (Saturday) No workout, no cardio, Carb load, high cals and high carbs.
    Day 6 (Sunday) Power workout, no cardio, 20% below maintenance cals 60/25/15 carb/pro/fat
    Day 7 (Monday) No workout,60 mins cardio (depending how i feel), 20% below maintenance cals 60/25/15 carb/pro/fat

    Details

    Depletion Diet(days 1,2 and 3) (Tues,Weds and Thurs)
    Cals 1200-Carbs 50 grams-Protein 150 grams-Fat 45 grams.
    I will be following Lyles recommended training split on days 1 and 2.

    Depletion Diet(day 4 morning) (Fri morning)
    Cals 850-Carbs 20 grams-Protein 100 grams-Fat 40 grams.

    Carb Load Diet (day 4 evening and day 5) (Fri evening through Sat)
    Cals 5470-Carbs 1060 grams-Protein 195 grams-Fat 50 grams.
    I will be following Lyles recommended Tension training.

    20% below Maintenance Diet (day 6) (Sunday)
    Cals 1600 -Carbs 240 grams-Protein 100 grams- Fat 25 grams.
    I will not be following Lyles recommended Power training.

    20% below Maintenance Diet (day 7) (Monday)
    Cals 1600-Carbs 240 grams-Protein 100 grams- Fat 25 grams. I will eat all my carbs in the first 2 meals. Maybe do some LISS cardio.

    Supplements

    Fish oil, Yohimbine HCL, Whey protein isolate, creatine,Leucine,caffeine, Vit/min tablet. Dextrose powder. Udos Oil, Calcium,Pro Blend.

    fish oil will be taken every day 6 grams

    Yohimbine will be taken on fasting days (Mon-Fri) dosage unknown, will start off low.

    Whey Isolate will be taken after tension training through untill 1st depletion day.

    Pro Blend will be taken during depletion days

    Leuicine,caffeine and creatine will be taken after tension training through the carb load untill after power workout

    Dextrose powder will be taken after tension and power workout

    Vit/min tabs and Calcium will be taken every day upon waking and just before bed.

    Udos oil to be taken through depletion days untill carb load

    Training

    Day 1 Depletion Workout 60% of 1 rep max
    3x15 leg press
    2x15 quad machine
    2x15 ham machine
    3x15 seat calf raise
    3x15 dbell bench press
    3x15 machine row
    3x15 machine lats
    3x15 shrugs
    2x15 dbell curls
    2x15 tri pushdowns
    REPEAT

    Day 2 Depletion Workout
    3x15 leg press
    2x15 quad machine
    2x15 ham machine
    3x15 seat calf raise
    3x15 Dbell inc press
    3x15 lat pull downs
    3x15 machine should press
    3x15 shrugs
    2x15 Dbell Curls
    2x15 Tri push downs
    REPEAT

    Tension Workout Day 4 75% 1 rep max
    2x8 leg press
    2x8 quad machine
    2x8 ham machine
    2x8 seat calf raise
    2x8 Dbell Press
    2x8 Dbell inc press
    2x8 lat pull downs
    2x8 machine rows
    2x8 machine lats
    2x8 machine should press
    2x8 shrugs
    2x8 Dbell Curls
    2x8 Tri push downs

    Power Workout Day 6

    i will be doing my own power workout consisting of squats,deads,mill press,bench press.........plus a few added exercises.

    NOTES

    I will be weighing myself and taking measurements

    I will be taking photos at begining and at week 6 then at week 13

    I will be having a week off at maintenance cals on week 7

    Then i will do another 6 weeks

    if i think of anything else i will add here!


    Goals

    To lose 14 lbs of fat/weight, gain a little strength.
    Last edited by energizer bunny; 03-28-2013 at 04:25 AM.

  17. #217
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    Ahh you know you have had a good night if you wake in morning to find you have shit the bed

    On day 4 don't know if your planning on doing your cardio with your workout, I wouldnt advise it, should be aleast 4 hours before your workout (only on this day)

    For your depletion workouts I would up your volume abit, it's take 12 sets to deplete your glycogen. So if your doing it over two days 6 sets each day would be good, you can do less on your secondary muscles such as arms ect
    Last edited by 951thompson; 03-27-2013 at 03:13 PM.

  18. #218
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    Quote Originally Posted by 951thompson View Post
    Ahh you know you have had a good night if you wake in morning to find you have shit the bed

    On day 4 don't know if your planning on doing your cardio with your workout, I wouldnt advise it, should be aleast 4 hours before your workout (only on this day)

    For your depletion workouts I would up your volume abit, it's take 12 sets to deplete your glycogen. So if your doing it over two days 6 sets each day would be good, you can do less on your secondary muscles such as arms ect
    Ok mate ill scratch the cardio on tension day, no way I can do cardio earlier.

    I am doing 6 sets each day, I am completing x 2 of the workouts,when i get home ill make that more clear. Cheers.

    I'll be sending you a pm later mate.

  19. #219
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    Quote Originally Posted by energizer bunny View Post

    Ok mate ill scratch the cardio on tension day, no way I can do cardio earlier.

    I am doing 6 sets each day, I am completing x 2 of the workouts,when i get home ill make that more clear. Cheers.

    I'll be sending you a pm later mate.
    Ah right yeah im with you, I miss read
    I do a few extra sets on the big compound movements, benchpress, squats and deadlifts, just to be sure I've fully depleted all of the bodies glycogen.
    If you can't fit cardio in on on day 4, I would suggest the best and most beneficial time to do cardio would be 5 minutes after finishing day twos workout, (waiting five mins before starting is important) 20 mins mid intensity cardio would be good (crosstrainer or bike would be best)
    Last edited by 951thompson; 03-28-2013 at 08:22 AM.

  20. #220
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    Day 81

    awake at 0500

    Training- I did a test tension training session, ready for next week..........i found it fairly easy, so will up the weight next week.

    Diet- Holiday starts today! get in!

    Cheers.

  21. #221
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    Quote Originally Posted by 951thompson View Post
    Ah right yeah im with you, I miss read
    I do a few extra sets on the big compound movements, benchpress, squats and deadlifts, just to be sure I've fully depleted all of the bodies glycogen.
    If you can't fit cardio in on on day 4, I would suggest the best and most beneficial time to do cardio would be 5 minutes after finishing day twos workout, (waiting five mins before starting is important) 20 mins mid intensity cardio would be good (crosstrainer or bike would be best)
    Extra sets on depletion days!! fukc no! lol............really smashed me this week lol............i might try and do some cardio BUT as i say i was done in after the depletion workouts!

  22. #222
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    Quote Originally Posted by energizer bunny View Post

    Extra sets on depletion days!! fukc no! lol............really smashed me this week lol............i might try and do some cardio BUT as i say i was done in after the depletion workouts!
    Yeah they **** you up them depletion workouts maybe just try adding cardio once you have got used to doing the workouts.

  23. #223
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    Day 82

    Day 83

    Day 84

    Day 85..................got back today, had a great time but paying for it now bacause im rough as fcuk!!.....ive managed to secure some saturday work experience with one of my mates, which is great as the this will help me to pass my college course, though its going to be a pain in the ass having to work for free lol on a weekend.

    anyway.........its the start of my UD 2.0 tommorrw.......and with this self inflicted pain its going to be even harder! lol

    cheers

  24. #224
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    Day 86 (Day 1 of UD 2.0)

    today is my first day of lyle mcdonalds ud.20, i will be doing my first depletion workout later today, i am totally shatered off my wknd away so not looking forward to this workout at all....ive been up since 0345 and had limited food :0(

    i have started my yohimbine hcl this morning, cant feell anything off 5mg (2 tabs) so i will be upping the dose to 7.5mg tommorrow.

    i will keep all writings for today in this post.

    just got back from my first deplettion workout....TIP!! (never do a depletion workout after a wknd bender with no sleep!!) that was mentaly the toughest workout ive ever done and ive done some killers!....so glad its over and im off college!

    DIET MACROS.......CALS 1252....PRO 148....CARB 42....FAT 52

    cheers
    Last edited by energizer bunny; 04-02-2013 at 10:25 AM.

  25. #225
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    Day 87 (Day 2 of UD 2.0)

    well thats second depletion day over and done!!.........woah that was tough (not as tough as yesterday mind because i didnt feel as tired today)......though i had to drop the weight second round, i was just burning lol.....anyway glad thats over, it will only get easier for me now because i will be fully fit and rested from now on in!........

    i upped the yohimbine to 7.5mg and still havent felt anything so i will up to 10 mg tomorrow.

    DIET MACROS.......CALS 1252....PRO 148....CARB 42....FAT 52

    cheers

  26. #226
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    Quote Originally Posted by energizer bunny View Post
    Day 87 (Day 2 of UD 2.0)

    well thats second depletion day over and done!!.........woah that was tough (not as tough as yesterday mind because i didnt feel as tired today)......though i had to drop the weight second round, i was just burning lol.....anyway glad thats over, it will only get easier for me now because i will be fully fit and rested from now on in!........

    i upped the yohimbine to 7.5mg and still havent felt anything so i will up to 10 mg tomorrow.

    DIET MACROS.......CALS 1252....PRO 148....CARB 42....FAT 52

    cheers
    How are you finding it bud?

  27. #227
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    very painful with the burn mate! no feelings of sickness tho, but im above average fitness level so that might be why.........this is only my first reall week though. The food side is easy at the min though im still looking forward to my carb load......love carbs (think most people do)

  28. #228
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    Quote Originally Posted by energizer bunny View Post
    very painful with the burn mate! no feelings of sickness tho, but im above average fitness level so that might be why.........this is only my first reall week though. The food side is easy at the min though im still looking forward to my carb load......love carbs (think most people do)
    Niceone mate, glad it's going well, Think maybe half my problem this week is I didn't refeed properly last weekend and I think im paying for it.

  29. #229
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    EB u know something i dont cuz u tube is saying the vid is only available at the website and u have to pay?

  30. #230
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    Quote Originally Posted by --->>405<<--- View Post
    EB u know something i dont cuz u tube is saying the vid is only available at the website and u have to pay?
    no mate, unless the american version of google works different?

    try this........go to google, type in....i want to look like that guy part 1..............ive just done that and i have it playing in front of me now.

  31. #231
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    Day 88 (Day 3 of UD 2.0)

    Today was either a rest or cardio day on the plan, i chose rest so i can catch up on rest after my wknd bender, though normally i will be doing an hour of cardio........i upped my dose of yohimbine to 10mg and think i could feel something, ill up again to 12.5mg tomorrow as i didnt feel any negative sides.

    DIET MACROS.......CALS 1252....PRO 148....CARB 42....FAT 52

    cheers

  32. #232
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    Quote Originally Posted by energizer bunny View Post
    no mate, unless the american version of google works different?

    try this........go to google, type in....i want to look like that guy part 1..............ive just done that and i have it playing in front of me now.
    Sweet.. Got it i tried searching on you tube itself and it was acting retarded.. Thx pal

  33. #233
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    just sent you a pm mate with link...........lol

    glad you got it

  34. #234
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    just got back from shopping.....got bagels, low fat cheese spread,beans,lemon curd, low fat crisps, cereal,low fat bacon, bananas,rice.......going to have low fat red curry on sat night!.....corn fajita friday night....nearly drewling when i was shopping and had to come back to chicken breast, brocoli and asparagus!

    cheers.

  35. #235
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    Quote Originally Posted by energizer bunny View Post
    just got back from shopping.....got bagels, low fat cheese spread,beans,lemon curd, low fat crisps, cereal,low fat bacon, bananas,rice.......going to have low fat red curry on sat night!.....corn fajita friday night....nearly drewling when i was shopping and had to come back to chicken breast, brocoli and asparagus!

    cheers.
    Haha bad news shopping when your hungry, you end up buying loads lol ha sounds like you have a feast to get though.

    Just had my toasted teacake with lemon curd

  36. #236
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    carb load starts later today!...........well looking forward to it......i much prefer eating like this than at a 7 day deficit week in week out!........some people say why eat like this when you can get results with a calorie deficit day in day out................well being able to eat massive amounts of carbs is my reason! and the only reason i need lol.

  37. #237
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    Day 89 (Day 4 of UD 2.0)

    i had my first tension training session today, this was a lot easier than the depletion workouts though i felt a little light headed during it, lack of carbs/cals......time to start carb load!

    DIET MACROS (for first half of day).......CALS 856....PRO 98....CARB 20....FAT 42

    cheers

  38. #238
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    had about 300gram of carbs tonight so another 700gram to go tomorrow, ive been loading with leucine and creatine with my 4 meals tonight and i will be doing the same with my last 4 meals tomorrow night.....

    cheers

  39. #239
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    i woke at 0600 to get started on some carbs, i had 75 grams then went back to bed......0800 had 150 gram of carbs and ive just had another 75 grams so sitting at 300 grams for today so far, i find it really easy eating carbs every 2 hours and havent felt uncomfortable once!...ive kept away from fibre rich carbs so thats definately helped!...............i have 400 grams to go so that will take me untill bed time tonight.

    cheers

  40. #240
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    and i also drink half a pint of water with every meal..........plus my normal full pint morning and night.

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