--->>405<<--- accountability/progress log

[GirlyGymRat]

405....r u lost in the Q&A forum with BIKER AL???

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

Monster squat!

thx bucka

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

405....r u lost in the Q&A forum with BIKER AL???

sometimes.. a little bored with diet advice. is it me or has this forum been neglected by many as of late? where r all the regulars?

[GirlyGymRat]

sometimes.. a little bored with diet advice. is it me or has this forum been neglected by many as of late? where r all the regulars?

yup. i don't know. i had to stalk you and Al in the Q&A forum

Good news....there are a few more gals as of late. this makes me very happy cuz i get lonely on this board since there is not enuff estrogen most days (guys fighting gyno doesn't count LOL)

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

yup. i don't know. i had to stalk you and Al in the Q&A forum

Good news....there are a few more gals as of late. this makes me very happy cuz i get lonely on this board since there is not enuff estrogen most days (guys fighting gyno doesn't count LOL)

more estrogen on here is def a good thing! hows ur diet and cardio going?

[GirlyGymRat]

sorry to say i lost momentum from vacation. i haven't weighed in yet and the water weight is gone (finally). i may have to face the scales tomorrow i have a serious carb issue. it seems that i ate bread and desserts and now i can't shake the taste. I thnk you would suggest i go a few days without em???

i have another surgery on Thursday which is gonna put me out of the game for another 6 weeks with walking only and i have ankle surgery on the horizon, only waiting on disposition of shoulder. ortho thinks rotator cuff tear and have MRI scheduled....it's a process. both orthos what to know extent of shoulder b4 schedule ankle...cuz be on crutches and boot for 4 - 6 weeks. These injuries need to be addressed and wouldn't be surprised if i am out of commission into the start of the new year. DIET WILL BE SO KEY FOR THE NEXT FEW MONTHS! i am going to have to keep it very tight. i am thinking i need some extra help just have to figure out what will give me the most benes without the ability to workout proper.

[mockery]

bump

lyle back in 2004 was a big support of brian haycock and hst and gave alot of advice for diet. there was even talk of running the diet part of ud 2.0 with the linear progressive load of hst work outs.

recently in teh past few years lysles said nope, do teh work outs form ud2.0 OR running a Daily undulating periodization wich the rep ranges change in the same week apposed to every week or two weeks with hst.

Now my question for you mate, You have run UD2.0 in your experience and opinion can you use the depletion and diet set up with out the full body exercises in the book?

they will be replaced with progressive loads that will be upper/lower and except for when i max out every 2 weeks. TUT "time under tension" will be full executed on all sets.

might be a bit confusing, hope you can help im loving my 4 day carb cycles but i need to look ahead over the next 8 months and try and get to a point where im low enough and conditioned so my show prep is a smooth transition for the nationals

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

ur getn pretty fancy on me here mock with HST and undulating periodization talk LOL..

lets try to simplify the question if u can. are u asking if u can do a difft work out to deplete muscle glycogen than whats in the book while keeping everything else the same?

[mockery]

ur getn pretty fancy on me here mock with HST and undulating periodization talk LOL..

lets try to simplify the question if u can. are u asking if u can do a difft work out to deplete muscle glycogen than whats in the book while keeping everything else the same?

correct different resistance training, but using the cyclkieotgenics diet or how ever lyle refers to it lol

[Tx89]

Well I've done HST and think its a great approach for training, but would not believe its superior to the regular UD schedule of training. UD in my experience is a pretty well thought out and balanced program. Not sure how the linear progression in different rep ranges in HST would do the same job on depletion as regular UD depletion sessions.
Both great approaches without a doubt, but I wouldnt mix em!

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

the key to UD2 depletion is simply this:

major muscle groups: chest, back, quads, hammys 10-12 sets x 15 reps (under tension 45-60 secs per set)

minor muscle groups: bis, tris, shoulders, calves 6-8sets x 15 reps (under tension 45-60 secs per set)

this is all to be done by the end of day 2 of the 7 day cycle. whatever exercises u want to do to accomplish this is fine. from my understanding 15reps is not a must but more a guideline/average amount necessary to achieve time under tension.

time under tension supercedes rep range. the only other factor is weight. this is a major factor and kind of hard to quantify. typically 60% 1 rep max.

hope this helps!

[GirlyGymRat]

just stoppin in to say hi!

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

just stoppin in to say hi!

hi!

[mockery]

i love time under tension. almost better then sex but not as good a PB captain crunch.

thanks.

[mockery]

Well I've done HST and think its a great approach for training, but would not believe its superior to the regular UD schedule of training. UD in my experience is a pretty well thought out and balanced program. Not sure how the linear progression in different rep ranges in HST would do the same job on depletion as regular UD depletion sessions.
Both great approaches without a doubt, but I wouldnt mix em!

if im doing hst i do the upper/lower like suggested by lyle and Brian 8 years ago into a 6 day split. as i still need to gain mass for 5 months i dont really need to jump on UD2.0 already. just thinking a head, and over thinking at that. Ive out grown the hst full body work outs 3 times a week.

now i just have to figure out this whole 60 reps per muscle group, is a day, a week, and what volume that can increase on while blasting for a show. oh i am my worst own enemy!!

haha

[SlimmerMe]

Hey 405......glad you are still going strong and keeping the place in line......

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

Hey 405......glad you are still going strong and keeping the place in line......

thx slim!

[mockery]

bump.

First time in months i had a 405 type refeed day, it was epic. by last night i had the gut i worked so hard to lose i looked 6 months prego. I havent been that full in MONTHS, felt good. I woke up looking swole from it too.

Digging these 4 day cycles. 150/150/150/unlimited. Not quiet the same idea frank zane ran. lol keto/keto/keto/1 baked poatoe

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

bump.

First time in months i had a 405 type refeed day, it was epic. by last night i had the gut i worked so hard to lose i looked 6 months prego. I havent been that full in MONTHS, felt good. I woke up looking swole from it too.

Digging these 4 day cycles. 150/150/150/unlimited. Not quiet the same idea frank zane ran. lol keto/keto/keto/1 baked poatoe

hey buddy thx for bumping the thread! i havent been posting on here a lot kinda in the middle of working something up. itll prob be a little while before i see how it goes but ill let u know about it when i see some results.

[mockery]

yeah same, im gonna work up from 195 to 200 then try and maintain 200 while doing one of my slow re comps and see if i can maintain that. Good luck with what ever you are brewing

[bikeral]

Dude did you try this recipe?

http://forums.steroid.com/showthread...e#.UJEq-MXyp8E

I use 1 cup egg whites, 1 cup oats, 1 cup non fat cottage cheese, 1 scoop chocolate protein powder, 1 banana. Makes 8 muffins. Its like portable protein pancakes.

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

cool! will do! sounds interesting. may be able to eliminate the protein powder and add fruit and have blueberry muffin banana (add nuts)

[Brick]

Dude did you try this recipe?

http://forums.steroid.com/showthread...e#.UJEq-MXyp8E

I use 1 cup egg whites, 1 cup oats, 1 cup non fat cottage cheese, 1 scoop chocolate protein powder, 1 banana. Makes 8 muffins. Its like portable protein pancakes.

Making these tomorrow!
Any idea the macros of one?

[GirlyGymRat]

hey buddy thx for bumping the thread! i havent been posting on here a lot kinda in the middle of working something up. itll prob be a little while before i see how it goes but ill let u know about it when i see some results.

hmmmm...got my curiosity going here

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

hmmmm...got my curiosity going here

LOL i wondered if anyone would notice. once the results start coming i will make some posts about it. it is a bit controversial method that goes against some of the things ive learned on here. but u have to think outside the box sometimes to make forward progress. instead of debating i figure ill let the results speak for themselves! (hopefully )

[RaginCajun]

hmmmm...got my curiosity going here

LOL i wondered if anyone would notice. once the results start coming i will make some posts about it. it is a bit controversial method that goes against some of the things ive learned on here. but u have to think outside the box sometimes to make forward progress. instead of debating i figure ill let the results speak for themselves! (hopefully )

peptides or a cycle is what i am thinking

[GirlyGymRat]

Peps is my bet.

[mockery]

omg hes using the body by brant dieting plan! , CONTROVERSIAL

[Tron3219]

omg hes using the body by brant dieting plan! , CONTROVERSIAL

Nah total body gym endorsed by chuck norris

It must b true if chuck says so

[mockery]

if i had to take a guess id say hes trying to get to 4% using DNP

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

Peps is my bet.

omg hes using the body by brant dieting plan! , CONTROVERSIAL

peptides or a cycle is what i am thinking

Nah total body gym endorsed by chuck norris

It must b true if chuck says so

if i had to take a guess id say hes trying to get to 4% using DNP

LOL u guys are funny! i will say i am not using nor will i ever use DNP! it is more of a dietary approach. im glad to see i have managed to spark some interest! there could be some peptides in there somewhere but that remains to be seen..

who's Brant?

[mockery]

adkins diet!

[Tx89]

Lol @ DNP

Mate, have u ever been clening it?

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

adkins diet!

nope.. its not a diet like that.

Lol @ DNP

Mate, have u ever been clening it?

never done clen. ECA.

[bikeral]

I am hoping its the Captain crunch and heavy cream diet.

[mockery]

OMFG the PB captain crunch diet why didnt i think of this.

[tbody66]

Looking Great 405. Glad to see and hear it!

[RaginCajun]

Looking Great 405. Glad to see and hear it!

well look at what the cat drug in!

[tbody66]

Saint's Win! tbody stops in, must be a day of miracles!

[bikeral]

There are fat guys not getting diet advice today because 405 is debating in the lounge.