Attitude is a little thing that makes a big difference
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!
Attitude is a little thing that makes a big difference
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!
Attitude is a little thing that makes a big difference
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!
Attitude is a little thing that makes a big difference
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!
Attitude is a little thing that makes a big difference
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!
Attitude is a little thing that makes a big difference
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!
Attitude is a little thing that makes a big difference
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!
Senior Member
Good stuff bro, enjoy your jollies
Attitude is a little thing that makes a big difference
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!Originally Posted by 951thompson
Good stuff bro, enjoy your jollies
Attitude is a little thing that makes a big difference
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.
Senior Member
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?
Attitude is a little thing that makes a big difference
.....
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)...
Attitude is a little thing that makes a big difference
Day 80
awake at 0345
Training- REST
Diet- Macros-Cals 886- Pro 100- Carbs 22- Fat 40.......fasted for 16 hours.
Cheers.
Attitude is a little thing that makes a big difference
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.
Senior Member
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.
Attitude is a little thing that makes a big difference
Ok mate ill scratch the cardio on tension day, no way I can do cardio earlier.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
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.
Senior Member
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.
Attitude is a little thing that makes a big difference
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!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)
Attitude is a little thing that makes a big difference
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.
Senior Member
Yeah they **** you up them depletion workouts
Attitude is a little thing that makes a big difference
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
Attitude is a little thing that makes a big difference
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.
Attitude is a little thing that makes a big difference
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
Senior Member
How are you finding it bud?
Attitude is a little thing that makes a big difference
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)
Senior Member
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.
Elite-AR-Hall of Famer
EB u know something i dont cuz u tube is saying the vid is only available at the website and u have to pay?
Attitude is a little thing that makes a big difference
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.
Elite-AR-Hall of Famer
Sweet.. Got it
Attitude is a little thing that makes a big difference
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
Attitude is a little thing that makes a big difference
just sent you a pm mate with link...........lol
glad you got it
Attitude is a little thing that makes a big difference
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.
Senior Member
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
Attitude is a little thing that makes a big difference
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.
Attitude is a little thing that makes a big difference
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
Attitude is a little thing that makes a big difference
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
Attitude is a little thing that makes a big difference
and i also drink half a pint of water with every meal..........plus my normal full pint morning and night.
Attitude is a little thing that makes a big difference
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
Senior Member
Good idea staying away from fibre rich food. Good to see it's going well for you
Attitude is a little thing that makes a big difference
cheers mate, i am enjoying it.Good idea staying away from fibre rich food. Good to see it's going well for you
There are currently 1 users browsing this thread. (0 members and 1 guests)
Posting Permissions
Reply With Quote