.....Ud2.0.....

[abarlament]

Start: 225 lbs 6'1
Maint. Cal: 3150 (bw x 14)

1575 cal
(15%) 60g carbs
(45%) 225g prot
(28%) 49g fat

Su Low........................................Pump
M Low..........................................Pump
Tu Low.........................................No Training
W Low AM, CL PM..........................Tension
Th CL...........................................No training
F Mixed Maint -10%........................Power
Sa Mixed Maint -10%......................No Training

I'm still deciding on the days of the week the schedule (standard) falls on. I'm just undecided because I workout at school, which is open M W and F, so the other workout I'll do at my house. Just deciding which to do at my house, while making the most use of my schools gym.

Well that's basically it. Starting Sunday, or Monday,

[abarlament]

Friday Dec 26

I havn't officially started yet, but I worked out today and I like to keep track of what I do, so I'll put it in here:

FSq
155 3x6

Bench
185 3x6

Row
85x6 105 2x6

PushPress
95x6 105 1x5 1x6

Starting the UD2.0 Sunday.

[Chain]

Good luck with your new diet man. I hope the the UD2 book works well for you.

[abarlament]

Sunday Dec 28

Woke up at 6 and went skiing until around 6, when I got home. Then I ate dinner (chicken) and hit the weights. A truly horrific experience for someone who hardly goes above 6 reps.

Bench
115 2x15 100 3x15 95 3x15

Seated Military Press
55 4x15 50 4x15

Bent over Row
75 9x15

2h triceps ext.
20 8x15

Not sure of diet, as I didn't have much time to write things down at the ski slope. For protein sources today I've had: eggs, hamburger, pepperoni salad, and chicken. I'm still eating though, and will down 2 cans of tuna tonight which will bump my protein up more. Fat and carbs were both acceptable.

[acegator]

Originally Posted by abarlament

Sunday Dec 28

Woke up at 6 and went skiing until around 6, when I got home. Then I ate dinner (chicken) and hit the weights. A truly horrific experience for someone who hardly goes above 6 reps.

Bench
115 2x15 100 3x15 95 3x15

Seated Military Press
55 4x15 50 4x15

Bent over Row
75 9x15

2h triceps ext.
20 8x15

Not sure of diet, as I didn't have much time to write things down at the ski slope. For protein sources today I've had: eggs, hamburger, pepperoni salad, and chicken. I'm still eating though, and will down 2 cans of tuna tonight which will bump my protein up more. Fat and carbs were both acceptable.

don't mean to hijack your thread. . Just curious as to why your fat % is so low?. I was under the impression on a keto diet you took in a little more or equal to the amount of protein consume?.

[KetoManiac]

Originally Posted by acegator

don't mean to hijack your thread. . Just curious as to why your fat % is so low?. I was under the impression on a keto diet you took in a little more or equal to the amount of protein consume?.

During the ud2 diet, according to abarlament, you don't really aim for reaching ketosis, but most likely youll get in the state of ketosis anyway. You must make sure to always have 1 gram of protein per pound so thats alot of calories right there, then around 60-70 goes to carbs, and the rest would come from fat. So in his case since he has to eat 225 grams of protein, the fat would be a bit lower then usual.

I might be off though. Abarlament would know for sure.

[abarlament]

Check the response in SinTek's journal. Basically to sum it up, you don't have to eat a lot of fat to get into ketosis, just reduce carbs and calories. The reason everything is so low is I'm eating at 50% of maint.


PS where did all my @@@s go in my topic line?

[abarlament]

Monday Dec 30

Training

Early morning workout running on egg power.

Squat
95 7x15

Calf Raises
4 quarters 5x15 5x18

SLDL
95 4x15 100 4x15

Leg Ext.
50 5x15 60 3x15 70x15

Diet

1955cal
Cho 76g
Pro 259g
Fat 71g

As you can see I ****ed up my diet quite a bit, did the math wrong (as you can tell I suck at math), ate a chicken with 75g pro in it because I mis-added some stuff, I'm a ****head. Fat was too high also, but if I cut out the spoon of PB I had it will take care of both the fat and carb overloads. Hopefully tommorow I can straighten out the diet! Like Lyle said you can't dial everything in the first try I guess.

I'm unfamiliar with the UD2.0. What is it? Training split? Diet? :confused:

[abarlament]

Both in the first post Ironman!

Was looking for more of the explanation behind the training protocol rather than just the split. Should have been a bit more explicit in my question.

[abarlament]

Well without giving away too much from the book:

Pump training depletes muscle glycogen (increasing use of FFAs for fuel) and induces sarcoplasmic growth
Tension depletes the last of the glycogen and upregulates mRNA and ribosomes
-muscle is primed for growth-
Power training induces myofibrallar growth

[abarlament]

Friday Jan 2

Training

Had a real good Power workout today:

Military Press
135x4 155x3

Deadlift
265x3 275x3 300x3

Bench
210x5 225x5 255x1

Squat
205x3 225x3 240x3

EZ bar curls
80 2x3

What?!?! Curls??? What are those doing in there, am I turning into a BB or something?

Diet

1940cal
142g cho
209g pro
56g fat

Fat was a bit high, and protein was a bit low obviuosly. I'm eating the same today, so we'll try to fix that.

[Lee J B]

Tut tut.... throw them curls away big guy. :thumbup:

[abarlament]

Mwuhahahaha! I don't know what came over me!