Eazy's UD round 2

[eazyduzit]

G'day Guys & Gals...

After a month of sloppy here and there training and no dieting, i'm finally back for round two.. I had done the UD2.0 before (with the help of 405) and logged most of it (See link at bottom of thread).

I'll be doing pretty much the same thing as round one... Although this time i'll have some test prop and will be running clen also afterwards.

ROUTINE

Day 1 (Tuesday) - Low Carb/Low Cal - Depletion training
Day 2 (Wednesday) - Low Carb/Low Cal - Depletion training
Day 3 (Thursday) - Low Carb/Low Cal - Fasted Cardio AM
Day 4 (Friday) - Low Carb/Low Cal for half day then start carb load after Tension training
Day 5 (Saturday) - Carb Loading - No gym
Day 6 (Sunday) - Maintenance - Power Workout
Day 7 (Monday) - Maintenance - Fasted Cardio AM

DIET

Monday: 2000 calories 200P/65F/223C
Tuesday: 1200 calories 200P/38F/60C
Wednesday: 1200 calories 200P/38F/60C
Thursday: 1200 calories 200P/38F/60C
Friday: 75% of Low carb day / Carb load diet rest of day (Cuts into saturday)
Saturday: 5200calories 176P/45F/1040C
Sunday: 2100 Calories 165P/45F/264C

DEPLETION TRAINING

Group A
Incline or DB Bench x15
Shoulder Press x15
DB or BB Curls x15
Tricep skulls or Pulldowns x15

Group B

Leg Press or Squats x15
Leg Curls x15
Lat pull downs x15
Calves x15

3 giant sets of Group A followed by 3 giant sets of group B then 2 giant sets of group A then two giant sets of group B.\

Each set is 45-60 seconds
Weight is 60% of 1 rep max
1min-1.5mins between each set rest

TENSION TRAINING

Leg Press 2x 6-12
Leg Curl 2x 6-12
Leg Ext. 1-2x 6-12
Front or Hack squats 2x 6-12
Calves 3-4x 6-12

Bench or Hammer strength bench 2x 6-12
Cable or Machine rows 2x 6-12
Incline Bench 2x 6-12
Pulldowns or Chinups 1-2x 6-12
Lat Raises 2-3x 6-12
Bicep curls 2x 6-12
Triceps 2x 6-12

Medium rep ranges (6-12)
Medium rest periods (1.5-2mins between sets)
Each set near failure (not to failure)
Use machines where possible
Eat ~25-30g carbs /w 15g whey 30 mins before training (+5g creatine)
Weight is 75-85% of 1 rep max
Deplete excess glycogen!

POWER TRAINING

Squats or deadlifts 2-3(sets)x 3-6(reps)
Calf Raise 2-3 x 3-6
Flat Bench 2-3 x 3-6
Bent Over row 2-3 x 3-6
Incline Bench 1-3 x 3-6
Pulldowns 1-3 x 3-6
Front squats or leg press 1-3 x 3-6
Shoulder Press 2-3 x 3-6
Rear Lateral 2-3 x 3-6
BB Curls 1-2 x 3-6
Tri closegrip bench 1-2 x 3-6

UD Round one
http://forums.steroid.com/showthread...)#.UQZs678qYmk

[eazyduzit]

405, any thoughts on the above? I want to put on a bit of size but reduce bf % as much as possible (which is priority)

[--->>405<<---]

what r ur stats eazy?

[eazyduzit]

what r ur stats eazy?

yo 405, currently i'm 80.5kgs and about 6ft 1

I'm thinking twice about the UD again during a test cycle. I'm thinking more towards a lean bulking diet but doing IF at the same time. Any thoughts? My cycle experience is pretty minimal so any input would be great

[eazyduzit]

I've been looking around the net for alternative diets.. got a 50/30/20 split recommended. My TDEE is around 2680. So added 500 to that i got about 3150 cals/day. Is that too much for a lean bulk?

[--->>405<<---]

Eazy i would not do ud2 for lean bulking. Better would be a std bulk but manipulating carbs based on activity. Reducing carbs on non training days for example. U can also do some fasting and cardio on non training days. Keeping cals lower on those days will enable u to eat more on days when u can grow. Imo..

[eazyduzit]

Good advise 405 Few of the boys down at the gym were saying something very similar. i'll write something up and run it past you.

PS. What's your routine like these days? u said u were finding something esle more effective.. i'll pop past your thread

[eazyduzit]

accidental