[quote]elusive wrote:
When following the UD 2.0, I followed the workouts as ordered. However, more recently I just trained how I normally train. 12-16sets of 8-12 reps. I didn’t focus on TUT/time per set. I did lift to failure or near it. I really didn’t worry about the minor things. I just tried to hammer each body part as if I was expecting muscle growth. [/quote]
Yeeeah boyee, train for raw strength son! Depleted heavy lifting is a bitch aint it?
[quote]phatkins187 wrote:
elusive wrote:
When following the UD 2.0, I followed the workouts as ordered. However, more recently I just trained how I normally train. 12-16sets of 8-12 reps. I didn’t focus on TUT/time per set. I did lift to failure or near it. I really didn’t worry about the minor things. I just tried to hammer each body part as if I was expecting muscle growth.
Yeeeah boyee, train for raw strength son! Depleted heavy lifting is a bitch aint it?[/quote]
Yeah. By the end of the week, lifting heavy really is the suck.
Haha, Damn now i see both my posts. The second one was after my depletion work. Sorry if i came off as a bit of a dick, or demanding. IT was tehh depletion i tellz youz.
Anyway, yeah i was thinking of doing that set up. But did you do a traditional tension workout? (I’m guessing 6-8 rep range or so) prior to the carb up? And how did your “Power” workouts sets/reps ranges end up?
Also i’ve been searching around and well… I know everyone says that the signs of depletion are almost impossible to spot… Asking the guys over at Lyle’s forum only gets you a “IF YOU DID WHAT THE BOOK STATES”. But how do you gauge the extent of your depletion/ Glycogen levels in your muscles?
I usually am able to get a pump, although the pump withers and dies about 20-30 minutes or so after. (Sometimes it just dies off immediately after teh set is terminated.)
Also do you feel the uncomfortablity as stated in the book? I’m not sure if its just me. But i do, to an extent. I think its cause i’m used to metabolic work (Although i do create a pool of sweat, gasp for air and shake my head alot), and have always pushed the pain out of my mind by staring into the ceiling and just Grinding.
[quote]tayjeremy wrote:
Haha, Damn now i see both my posts. The second one was after my depletion work. Sorry if i came off as a bit of a dick, or demanding. IT was tehh depletion i tellz youz.
Anyway, yeah i was thinking of doing that set up. But did you do a traditional tension workout? (I’m guessing 6-8 rep range or so) prior to the carb up? And how did your “Power” workouts sets/reps ranges end up?
Also i’ve been searching around and well… I know everyone says that the signs of depletion are almost impossible to spot… Asking the guys over at Lyle’s forum only gets you a “IF YOU DID WHAT THE BOOK STATES”. But how do you gauge the extent of your depletion/ Glycogen levels in your muscles?
I usually am able to get a pump, although the pump withers and dies about 20-30 minutes or so after. (Sometimes it just dies off immediately after teh set is terminated.)
Also do you feel the uncomfortablity as stated in the book? I’m not sure if its just me. But i do, to an extent. I think its cause i’m used to metabolic work (Although i do create a pool of sweat, gasp for air and shake my head alot), and have always pushed the pain out of my mind by staring into the ceiling and just Grinding.[/quote]
When following the UD 2.0, I did a tension workout the evening of the refeed (Thursday). I continued my refeed on Friday and didn’t do any activity. Saturday morning after breakfast I had a power workout, just as the book describes.
More recently I would refeed once a week (say every Sunday). I would train every day except Wednesday (in school all day). I have a 4 day split so I would hit my entire body in 4 days. I trained 5 days so one body part would be hit twice that week. I’d wake up on Sunday and refeed.
I was able to tell if I was depleted by the end of the week. I was significantly more fatigable by Friday/Saturday. My muscles were not as full and pumps did not last nearly as long. I guess its something that you can guage easily if you do it over and over.
I understand your concern to make sure that you get depleted and do the diet right. I’ve been there. My best advice to you is, do your best and deplete as well as you think you should. Refeed as you planned and watch the mirror/scale weight. Most likely you’ll lose weight at the end of the week (because your weight loss is not only dependent on your depletion/replenishment rate but also how low you dropped your calories throughout the week). If you didn’t lose weight, either eat less during your refeed next time or try to deplete more. I think he even mentions this in the book, trial and error will eventually lead you to the best way.
I just discovered the UD today. I did the AD last fall, loved it. Im planning on following the UD during my 3 month offseason in hopes to maintain/put on some lean mass and keep my bodyfat about the same, if not lower it a bit.
Im starting the UD on Monday.
Any advice for a lady on this diet?
[quote]KellsBells wrote:
I just discovered the UD today. I did the AD last fall, loved it. Im planning on following the UD during my 3 month offseason in hopes to maintain/put on some lean mass and keep my bodyfat about the same, if not lower it a bit.
Im starting the UD on Monday.
Any advice for a lady on this diet?[/quote]
My only advice is to follow what Lyle describes. He really knows his stuff, just put faith in his knowledge. You’ll eventually learn from this experience and know more about yourself in the end. If you have any specific questions about the set up or the protocol, feel free to ask. You can also go directly to the source and ask the man himself:
Check out the forums there. Lots of good info.
Yeah, i’ve been trolling that site. Dude, its my 3rd week. i think i got almost everything dialed in. and i have lost almost like 3-4 pounds. Also this is the first time i look like a tiny little depleted bastard. Seriously, everyone is telling me i am too small; taht the diet is too drastic. and i say “Its depletion you… i restore it…”… I guess they’ll have to wait till power day so they can shut up.
But elusive. Sound advice and thanks for the info.
Kells. If u are lucky enough to find stuff like melatonin… for sleep… DO IT. I have the privlage of living in a country, where protein costs around 3-4x more than standard prices I see everywhere online, and where the word “Drug” is such a stigma, no pharmacy stocks the products i hear about on these forums. Anyway;
I get The shittiest sleep on Tuesdays-Thursdays ( i do tension on friday Mornings). And seriously i am usually sleep deprived by Friday Morning I am yawning throughout the workout. You also get dreams about food. I heard it on the forums, but i thought it would never happen to me. Guess i was wrong.
Also, I realized i look leanest Post Tension. =/ Saturdays My stomach is still digesting so I actually look like a Bodybuilder who abused GH (Huge Midsection). And Mondays, My muscles pump up So hyuge due to the depletion workout, people have asked me what i am on. But Kells, i’m sure you wont do some wonky stuff as Lyle often jokes about on his site. I assume taht is you in the picture right?
[quote]tayjeremy wrote:
Kells. If u are lucky enough to find stuff like melatonin… for sleep… DO IT. I have the privlage of living in a country, where protein costs around 3-4x more than standard prices I see everywhere online, and where the word “Drug” is such a stigma, no pharmacy stocks the products i hear about on these forums. Anyway;
I get The shittiest sleep on Tuesdays-Thursdays ( i do tension on friday Mornings). And seriously i am usually sleep deprived by Friday Morning I am yawning throughout the workout. You also get dreams about food. I heard it on the forums, but i thought it would never happen to me. Guess i was wrong.
Also, I realized i look leanest Post Tension. =/ Saturdays My stomach is still digesting so I actually look like a Bodybuilder who abused GH (Huge Midsection). And Mondays, My muscles pump up So hyuge due to the depletion workout, people have asked me what i am on. But Kells, i’m sure you wont do some wonky stuff as Lyle often jokes about on his site. I assume taht is you in the picture right? [/quote]
thanks. yeah that’s me in the pic. Im really good at dieting. I went through 16 weeks of prep without a single cheat/binge. I intend on keeping my food intake as clean as possible, with the exception of one cheat meal on the weekend if I see need be. From the looks of it, the people who dont like this diet are the ones who abuse the carb-loads and eat tons of junk.
There’s no way in hell I’d ever put that kind of junk into my body. When I was on the AD last year I was fine with my carb-loads. Kept it limited to sweet potato, oatmeal (my fav), and other complex carbs. I also did a keto-cycle for my last contest prep (3 days low carb, then an carbup meal every 3rd or 4th day). I have the discipline to do this. I may change the macros around a little to better suit me. 800g of carbs in a 24 hour period is insane.
I could probably do 50-60g per meal, which I believe would still get me the results I want. It will still initiate an insane insulin response compared to the keto part of the diet. I like CKD because by the time you’re done with the carb load, the last thing you want to eat is carbs (IMO), so it sets you up for the 3-4 days of low-carb to come.
I just wanna give y’all props for having the intestinal fortitude to give the UD a whirl. You’ve inspired me to try it out. I’ve been dieting for 13 weeks now and carb cycling is by far my favorite…cyclical diets in general keep it interesting. Let’s keep this thread going cuz I’m going to have questions about the workouts.
[quote]tayjeremy wrote:
Kells. If u are lucky enough to find stuff like melatonin… for sleep… DO IT. I have the privlage of living in a country, where protein costs around 3-4x more than standard prices I see everywhere online, and where the word “Drug” is such a stigma, no pharmacy stocks the products i hear about on these forums. Anyway;
I get The shittiest sleep on Tuesdays-Thursdays ( i do tension on friday Mornings). And seriously i am usually sleep deprived by Friday Morning I am yawning throughout the workout. You also get dreams about food. I heard it on the forums, but i thought it would never happen to me. Guess i was wrong.
Also, I realized i look leanest Post Tension. =/ Saturdays My stomach is still digesting so I actually look like a Bodybuilder who abused GH (Huge Midsection). And Mondays, My muscles pump up So hyuge due to the depletion workout, people have asked me what i am on. But Kells, i’m sure you wont do some wonky stuff as Lyle often jokes about on his site. I assume taht is you in the picture right? [/quote]
Regarding the bad sleep… have you ever dieted before? Or was this the first CKD you’ve tried? I found that in the past on a CKD I get amazing sleep because my body is just so exhausted from the workouts that I dont have much of a choice but to sleep!
PHatkins: if you have been in a deficit take a 2week break at maintainace. Elusive will tell you about it. I’m sure.
Kells: Na mam, i have dieted before. Its just this diet seems to be making me get some bad arse sleep. And i’m one of those people who do not particularly like/enjoy sleep. I have weird sleeping patterns, but basically once i see light or sense there is light or maybe even hear a bird chirp. Bam i’m awake, even if i only had 2 hours sleep.
Anyway, get the book if you haven’t already. Also They all say eating CLEEENZZZ is bad on this diet because you cant stuff yourself enough/Get too much fiber you explode. But, the carbload is not limited to just a 24 hour period. it can go up to 36 hours need be. Usually Since i do the friday tension variation, i eat 12g/kg on friday, and finnish off 4g/kg (or less) on saturday before and after the Power workout.
One more Note, If you search their site for carb up foods, you will find quite a bit of “junk”, but i tried my first carb up with clean fiber foods. It was not a pretty sight. Now i go with rice krispies, cornflakes, Pasta, (I never liked bread much…) sweet potato and home made chocolate milk for the cereal. Basically i put lowfat-milk into a bottle, put in some cocoa powder and some artificial sweetener and shake it like i really mean it.
Avoiding TOO much sugar(Fructose) is important (but i never felt the difference).
The idea of a dirty carb-up makes me nervous. I mean, a cheat meal, ie pizza, or something like that is ok, but i cannot stuff my face with dirty foods for that long. ill feel terrible.
Kels: What’s dirty about a box of fat free cookies!? Sound pretty clean to me. Just simple sugar, flour, some fruit extract, and dried fruit! Or fat free sorbet, frozen yogurt, cereal and skim milk…I can go on and on. I just described your diet as a kid, didn’t I?
tj: Yes I definitely plan on levelling out from dieting after my trip to Las Vegas (2nd in 2 months…that place is a fantasy land, lol) that I’m dieting for in the first place. Progress has been pretty fantastic as far as fat loss to this point. I am down 20 lbs since Feb and have maintained/gained strength. Muscle loss isn’t as big a concern to me as long as I can gain quickly when I go back to a surplus.
Elusive (and everyone else for that matter)- did you try ECA stack for cutting?
I never have. I typically don’t have much of a problem losing body fat, at least for the majority of the cutting period. I usually just supplement with HOT-ROX towards the end.
[quote]jCaesar88 wrote:
Elusive (and everyone else for that matter)- did you try ECA stack for cutting?[/quote]
Caffeine is your friend. Strong coffee has 150mg. When you’re totally depleted it will help you move one leg and then the other and repeat. I used HOT-ROX for 2 months and am cycling off of a strong (read: expensive) stimulant.
Just asking. Cuz I know quite a few people who did it and said that shit melts fat right off(these guys also worked out and followed sound nutritional plan of course). Most of them tried HOT-ROX and said that it worked for them too, but later when they were in single digit bf % ECA stack did wonders.
Another thing is that you can get the ECA stack for about 20$ for a month.
And then there’s people who are afraid to even try HOT-ROX because “it’s gonna fuck up their heart”.
So I’m split on the issue.
[quote]phatkins187 wrote:
Kels: What’s dirty about a box of fat free cookies!? [/quote]
are you serious?
[quote]KellsBells wrote:
phatkins187 wrote:
Kels: What’s dirty about a box of fat free cookies!?
are you serious?
[/quote]
lol. Take a look at our Carb Cycle thread and see some of the garbage we eat as we get lean.