Davey.
10-02-2007, 02:13 PM
I am about to start UD diet but would like some feedback on it before I start it.
Here's an overview of it, if you see something wrong with it or how I need to fix something please let me know.
The first question I have is, what should my carb intake be on Sunday?
3-4 meals a day
8 week cycle, 2 week normal eating, 8 week cycle again
Monday – 50% of maintenance level.
1610 calories (3220 is maintenance)
50g carb
20-40g of fat
190g protein
6 x 1gram fish oil
4 meals
High rep/short rest period
10 sets and 10 reps/bodypart NOT to failure
1 min rest
CHEST/SHOULDERS/TRICEPS
Tuesday – Nutrition same as Day 1.
LEGS/BACK/BICEPS/CALVES
Wednesday – OFF.
Nutrition same as Day 1 and 2.
Thursday – AM Moderate cardio session
Only eat 75% of calories, so that's 1200. Last meal should be at 4pm.
30 min before – 30g carb, 15g whey, 5g creatine
7pm – full body trained
2-4 sets/bodypart, 6-12 reps, stop 1 rep short of failure
Train entire body
Pick 2 exercises for large muscle groups and just one for arms.
4 sets for large muscles and just 2 sets for arms
1 min breaks
PM – 1,300g CARBS over 24 HOURS
POSTWORKOUT- 190g glucose, 60g protein, 5g creatine
2 Hours later – REPEAT the shake, with fat this time
sucrose – 100g over 24 hours (high sugar cereal)
2 bagels, milk and protein shake, fat free cream cheese
brown rice with fat free soud cream
bread with jam
2-3 meals after Thursday's workout
6-7 meals on Friday
Drink extra water today
ALA acid 200mg with each re-feed meal
Friday – OFF, continue re-feeding, 6-7 meals today
5g creatine
Saturday – Full body trained.
2 hours before workout – meal
30 min before workout-30g carbs, 15g whey, 5g creatine
Postworkout ???
3-6 sets, 3-6 reps/bodypart
superset to save time
2 min rest
increase weight on Sat. workouts only
2g carb/1 pound lean muscle – 20%
300 carbs - complex
Sunday -OFF
190g carbs
eat complex carbs in the day and veggies in the afternoon
Cardio session late in the afternoon
5g creatine
Here's an overview of it, if you see something wrong with it or how I need to fix something please let me know.
The first question I have is, what should my carb intake be on Sunday?
3-4 meals a day
8 week cycle, 2 week normal eating, 8 week cycle again
Monday – 50% of maintenance level.
1610 calories (3220 is maintenance)
50g carb
20-40g of fat
190g protein
6 x 1gram fish oil
4 meals
High rep/short rest period
10 sets and 10 reps/bodypart NOT to failure
1 min rest
CHEST/SHOULDERS/TRICEPS
Tuesday – Nutrition same as Day 1.
LEGS/BACK/BICEPS/CALVES
Wednesday – OFF.
Nutrition same as Day 1 and 2.
Thursday – AM Moderate cardio session
Only eat 75% of calories, so that's 1200. Last meal should be at 4pm.
30 min before – 30g carb, 15g whey, 5g creatine
7pm – full body trained
2-4 sets/bodypart, 6-12 reps, stop 1 rep short of failure
Train entire body
Pick 2 exercises for large muscle groups and just one for arms.
4 sets for large muscles and just 2 sets for arms
1 min breaks
PM – 1,300g CARBS over 24 HOURS
POSTWORKOUT- 190g glucose, 60g protein, 5g creatine
2 Hours later – REPEAT the shake, with fat this time
sucrose – 100g over 24 hours (high sugar cereal)
2 bagels, milk and protein shake, fat free cream cheese
brown rice with fat free soud cream
bread with jam
2-3 meals after Thursday's workout
6-7 meals on Friday
Drink extra water today
ALA acid 200mg with each re-feed meal
Friday – OFF, continue re-feeding, 6-7 meals today
5g creatine
Saturday – Full body trained.
2 hours before workout – meal
30 min before workout-30g carbs, 15g whey, 5g creatine
Postworkout ???
3-6 sets, 3-6 reps/bodypart
superset to save time
2 min rest
increase weight on Sat. workouts only
2g carb/1 pound lean muscle – 20%
300 carbs - complex
Sunday -OFF
190g carbs
eat complex carbs in the day and veggies in the afternoon
Cardio session late in the afternoon
5g creatine