Bodyopus - Believers and Followers

Nutrition
21

Your workouts and diet don’t seem to coincide at all for a cyclical diet, which I believe was the main revision from Bodyopus to UD2. All your low rep work should be on sunday based on that diet, IMO. That’s the 5x5s, and even the 10x10 squat (I’m thinking that’s a bit excessive, even for AAS, 5x5 is a better call). Additionally, you do a ton of reps for biceps when you are on low carb. This isn’t the time of the week to build muscle, since you aren’t eating any carbs (or shouldn’t be at any rate). There’s a lot of volume towards the end of the week… if you want to lose weight, that needs to be moved up in the week, so you can deplete faster. Why do all that heavy volume stuff right before you load up?

During the carb load is when you are most anabolic, so thats when you want to do your low rep weights. The post workout carbs will help you recover from the low rep stuff much faster. The last thing you want to do is thrash your muscles with heavy weight and follow it up with no carbs for a week. Higher reps during the low carb to speed up depletion.

Another thing: ketosis may have been thought to be the secret of bodyopus, but trying to get there ASAP isn’t necessary. If it happens it happens. The process is only slightly more inefficient than normal glycogen consumption. The goal is simply to deplete & be pretty low cal during your depleting days so you can use fat as a primary source.

22

[quote]Hagar wrote:
Btris wrote:

Hey bro would love to talk more. Should I hit you up via PM or on this thread?

You could keep it on this thread. It might help out some other people too. [/quote]

I am here with open ears bro. So let it flow…

I would like to know your opinion on what AS to take.

In my previous transformation I ran sust, tren, and EQ.

23

[quote]robbiminator wrote:
I, too, have done BO in the past and the first thing I noticed was that you don’t really follow DD’s training advise ie
Split your training into upper/lower body on Monday/Tuesday with aerobics on Wed/Thur and a full body workout done in circuit style on Fri in order to fully deplete muscle glycogen and then start the carb up immediately after.
I also agree with Hagar, that it’s very effective, but a pain in the ass to follow.[/quote]

I was under the impression that the point of the upper lower split on mon and tues was to get all the glycogen out of system or spead it up.

If thats the case isnt the following okay…
Monday - Legs, Push Exercises (chest, shoulders, triceps)
Tuesday - AB, Pull Exercises (back, biceps)
Also I will keep the reps below 8 on these days and in majority in the range of 4-6.

Then switch over like you said cardio on Wed and Thurs and Total body circuit on Friday. I have done this before but did not get as good of results as when I did another split on Thursday and Friday.

I guess I like to experiment and try differnt things even thought the results may not be what I am looking for.

I am thinking about trying…
Monday - Legs, Chest, Shoulders, Triceps
Tuesday - Back, Abs, Biceps
Wednesday - Cardio
Thursday - Cardio
Friday - High rep circuit for legs, chest, shoulders, triceps
Saturday - high rep circuit for back, biceps, abs in the AM and then carb up. Rest of weekend rest and carb up until Sunday night.

24

[quote]challer1 wrote:
Your workouts and diet don’t seem to coincide at all for a cyclical diet, which I believe was the main revision from Bodyopus to UD2. All your low rep work should be on sunday based on that diet, IMO. That’s the 5x5s, and even the 10x10 squat (I’m thinking that’s a bit excessive, even for AAS, 5x5 is a better call). Additionally, you do a ton of reps for biceps when you are on low carb. This isn’t the time of the week to build muscle, since you aren’t eating any carbs (or shouldn’t be at any rate). There’s a lot of volume towards the end of the week… if you want to lose weight, that needs to be moved up in the week, so you can deplete faster. Why do all that heavy volume stuff right before you load up?

During the carb load is when you are most anabolic, so thats when you want to do your low rep weights. The post workout carbs will help you recover from the low rep stuff much faster. The last thing you want to do is thrash your muscles with heavy weight and follow it up with no carbs for a week. Higher reps during the low carb to speed up depletion.

Another thing: ketosis may have been thought to be the secret of bodyopus, but trying to get there ASAP isn’t necessary. If it happens it happens. The process is only slightly more inefficient than normal glycogen consumption. The goal is simply to deplete & be pretty low cal during your depleting days so you can use fat as a primary source.[/quote]

First let me say thanks for the response.

Second as far as the 10X10 on squats I only do that on a rare occasion and did it to save time.

Last Monday workout looked like this…
Leg Press 5X5
Flat DB Press 5X5
Squats 3X6-8
Incline press 3X6-8
Leg Ext. 2X10
Dips 2X10

I see what you and others are saying about keeping it below 6-8 reps. I am going to make that adjustment next week for my Mon and Tues workouts.

Also to be honest I am not going to weight train on Sunday. However I should have a ton of glycogen left in me monday morning for my heavy workout.

While the volume is high at the end of the week its not with maximal weight. I rarely get that soar on Thursday and Friday. I dont train to failure on these days.

As far as this comment “The last thing you want to do is thrash your muscles with heavy weight and follow it up with no carbs for a week. Higher reps during the low carb to speed up depletion.” …

…in bodyopus Monday and Tuesday are the heavy days. Fridays workout your goal is to minimize your break down of tissue as it supposedly causes your body to be less insulin sensitive and does not load glycogen into the cell as efficiently. If I am wrong on this one of the other experts please correct me.

As far as this comment… “Another thing: ketosis may have been thought to be the secret of bodyopus, but trying to get there ASAP isn’t necessary. If it happens it happens. The process is only slightly more inefficient than normal glycogen consumption. The goal is simply to deplete & be pretty low cal during your depleting days so you can use fat as a primary source.”

…I remember Lyle talking about this but from my personal experience its when I get into deep ketosis in the shortest time period I seem to get the best results. I do realize there could be other factors involved in this.

Anyways thanks again for the thoughts. If you have anything else to share please do. I welcome comments and concerns.

Take care yall I will check this thread in the next couple of days.

Btris.

25

I’ve done Body Opus for years now. Hands down best cutting diet I’ve ever tried, for me anyway. Iv’e tried the 2.0 and the anabolic and other versions of cutting diets and BO is by far the best for retaining or even putting on a little mass and for cutting lots of fat in a quick amount of time.

But like Haggar said big pain in the ass. I also tend to disagree with others about ketosis not being beneficial. I find I do much better when I’m in ketosis both in cutting fat and retaining mass. I’ve done this diet so many times I have it down to a science. You can PM me with any questions.

26

[quote]Btris wrote:
I am here with open ears bro. So let it flow…

I would like to know your opinion on what AS to take.

In my previous transformation I ran sust, tren, and EQ.[/quote]

Well I no steroid guru but I know a thing or two about a chemical. Usually tren, test prop, winstrol, primobolan, anavar and masteron are AAS used for cutting EQ maybe. I know deca isn’t one of them. Great for putting on muscle though.

What I know is just in the book but I did make adjustments in my micronutrient ratios.

If you got any questions just ask.

27

[quote]Btris wrote:
challer1 wrote:
Your workouts and diet don’t seem to coincide at all for a cyclical diet, which I believe was the main revision from Bodyopus to UD2. All your low rep work should be on sunday based on that diet, IMO. That’s the 5x5s, and even the 10x10 squat (I’m thinking that’s a bit excessive, even for AAS, 5x5 is a better call). Additionally, you do a ton of reps for biceps when you are on low carb. This isn’t the time of the week to build muscle, since you aren’t eating any carbs (or shouldn’t be at any rate). There’s a lot of volume towards the end of the week… if you want to lose weight, that needs to be moved up in the week, so you can deplete faster. Why do all that heavy volume stuff right before you load up?

During the carb load is when you are most anabolic, so thats when you want to do your low rep weights. The post workout carbs will help you recover from the low rep stuff much faster. The last thing you want to do is thrash your muscles with heavy weight and follow it up with no carbs for a week. Higher reps during the low carb to speed up depletion.

Another thing: ketosis may have been thought to be the secret of bodyopus, but trying to get there ASAP isn’t necessary. If it happens it happens. The process is only slightly more inefficient than normal glycogen consumption. The goal is simply to deplete & be pretty low cal during your depleting days so you can use fat as a primary source.

First let me say thanks for the response.

Second as far as the 10X10 on squats I only do that on a rare occasion and did it to save time.

Last Monday workout looked like this…
Leg Press 5X5
Flat DB Press 5X5
Squats 3X6-8
Incline press 3X6-8
Leg Ext. 2X10
Dips 2X10

I see what you and others are saying about keeping it below 6-8 reps. I am going to make that adjustment next week for my Mon and Tues workouts.

Also to be honest I am not going to weight train on Sunday. However I should have a ton of glycogen left in me monday morning for my heavy workout.

While the volume is high at the end of the week its not with maximal weight. I rarely get that soar on Thursday and Friday. I dont train to failure on these days.

As far as this comment “The last thing you want to do is thrash your muscles with heavy weight and follow it up with no carbs for a week. Higher reps during the low carb to speed up depletion.” …

…in bodyopus Monday and Tuesday are the heavy days. Fridays workout your goal is to minimize your break down of tissue as it supposedly causes your body to be less insulin sensitive and does not load glycogen into the cell as efficiently. If I am wrong on this one of the other experts please correct me.

As far as this comment… “Another thing: ketosis may have been thought to be the secret of bodyopus, but trying to get there ASAP isn’t necessary. If it happens it happens. The process is only slightly more inefficient than normal glycogen consumption. The goal is simply to deplete & be pretty low cal during your depleting days so you can use fat as a primary source.”

…I remember Lyle talking about this but from my personal experience its when I get into deep ketosis in the shortest time period I seem to get the best results. I do realize there could be other factors involved in this.

Anyways thanks again for the thoughts. If you have anything else to share please do. I welcome comments and concerns.

Take care yall I will check this thread in the next couple of days.

Btris.
[/quote]

Don’t get me wrong, the higher rep stuff definitely has a place here, it’s just the time of the week that’s a bit off. Basically, you still want some carbs post-low rep work in order to recover a bit. The majority of your high rep work belongs shortly after you start no carbing it- you want to deplete early in your low carb cycle so you can have several days to burn fat in your depleted/ketotic state.

So if you were carb loading saturday/sunday, I’d try to get a little more of my carbs in saturday, do a strength workout sunday, and then take some more carbs in sunday night post strength workout. On Tuesday & Wednesday I’d do a lot of volume work to get depleted, and you’d have thursday and friday in a full depleted state to burn plenty of fat.

If you wanted to speed up the process, throw in cardio on Monday to deplete glycogen stores earlier, but it involves the risk of doing cardio on a lower calorie diet. Friday I’d do mid-rep ranges to prepare for the carb load Saturday, and repeat the process.