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View Full Version : Dieting down to sub 10% BF.



ray34iyf
01-08-2008, 09:38 AM
Hey guys. I've got a quick question for you. Seeing as Lyle's UD 2.0 is not plausible again since school is starting up, what do you see as the most effective way to achieve, say, 7-8% BF? Getting this low without doing something like UD is very difficult for those who don't have teh gr8 genetics, so would going ultra slow (.25lbs loss a week) work effectively? I'm willing to go as slow as needed to make this happen because I'm in no rush. If you're wondering why I'm f****** around with getting this low when I'm hovering around 150, w/e. Leanness and strength are higher priorities than getting big right now.
Thanks guys.

Keith
01-08-2008, 09:41 AM
I'd stick with the UD until you reach your desired body fat level especially considering you don't care how long it will take you. Seems like the most effective way while holding on to as much muscle as you can out of any diet.

ray34iyf
01-08-2008, 09:46 AM
Honestly man, I'd have to say that UD is out of the question right now. For some reason I can't run a cycle anymore without feeling like absolute A$$. I had to quit last night because I couldn't take it anymore.

Slim Schaedle
01-08-2008, 09:47 AM
UD2 isn't too bad during school.

And if it does get bad, just take more caff/eph.

You will have no problem paying attention in class and studying.

In fact, I think I did better in school while using UD2.

Slim Schaedle
01-08-2008, 09:48 AM
Honestly man, I'd have to say that UD is out of the question right now. For some reason I can't run a cycle anymore without feeling like absolute A$$. I had to quit last night because I couldn't take it anymore.

Yes, in that case you are burned out.

Happened to me too.

That is a sign you need to eat at maintenance for some time.

ray34iyf
01-08-2008, 09:53 AM
Yeah, I'm definitely going to maintenance mode and slightly easier training for some time to recover. Feeling depressed and in general like absolute death isn't worth it.

KoolDrew
01-08-2008, 10:41 AM
I personally have never gotten through a depletion workout, so I'm kind of in a similar situation. I want to get down to 7-8% BF, but I really don't see myself doing UD2.0. Even with caffeine and ephedrine I couldn't get through a depletion workout.

How many people here have gotten to 7-8% without losing too much muscle mass just cutting normally?

BFGUITAR
01-08-2008, 10:45 AM
I personally have never gotten through a depletion workout, so I'm kind of in a similar situation. I want to get down to 7-8% BF, but I really don't see myself doing UD2.0. Even with caffeine and ephedrine I couldn't get through a depletion workout.

How many people here have gotten to 7-8% without losing too much muscle mass just cutting normally?

The first time I tried halfway through I felt like puking. The second time I almost made it but felt too sick. A month later I tried it again and managed to pull it off without feeling too bad. It takes some conditioning.

ray34iyf
01-08-2008, 10:51 AM
Well, what I'm planning on doing unless someone suggests otherwise is mix a good strength gaining routine+very small deficit(.25lb loss a week)+powerful fat burner+cyclical caloric intake(more on w/o days vs less on non w/o) and hope that works. Don't get me wrong, UD 2.0 is amazing, it's just I need a break from it both physically and psychologically. My joints can only take so much pounding.

BBB
01-08-2008, 11:07 AM
Oh please. Man-up. Yes, depletion workouts suck. But they aren't that bad.

KoolDrew
01-08-2008, 11:54 AM
The first time I tried halfway through I felt like puking. The second time I almost made it but felt too sick. A month later I tried it again and managed to pull it off without feeling too bad. It takes some conditioning.

Makes sense. Before I've just been used to heavy low-rep workouts and never did any cardio or anything. I guess that's my problem.

Maybe I'll eat at maintenance for a bit and do some GPP / Crossfit stuff so I'm not so out of shape. Then go back to doing UD2.0.

Con
01-08-2008, 07:06 PM
Possibly IF? Maybe even IF with some short and less intense depletion workouts?

A guy on BR.com did the latter while preping for modeling. I believe he hit like7-8% bf and commented on how he felt great compared to doing UD2.

Slim Schaedle
01-08-2008, 07:59 PM
Yeah I don't get the whole depletion workouts are hell thing.

Some of my best workouts ever have been depletions.

I mean, you are coming off of an immense carb-up and combining that with high reps. That's a sure fire recipe for those who love the pump.

Built
01-08-2008, 09:57 PM
It all works. Personally, I'm not a fan of the whole "massive carbup" thing but that's just because it sometimes makes me feel sick - I really should try it again one of these days though, I'm a lot more insulin sensitive than I used to be.

You planning on tossing some metabolic work, complexes, HIIT somewhere in there bud?

Slim Schaedle
01-08-2008, 11:04 PM
I'm not a fan of the whole "massive carbup" thing

Blasphemy!!

Built
01-08-2008, 11:07 PM
I know, I know. <hangs head in shame>

Fuzzy
01-09-2008, 05:00 AM
Do what Im doing.

Give carbs the finger.

kevowamo
01-09-2008, 08:31 AM
two words...interval training. once or twice a week. you'd rather be dead every time a new interval starts though! it works wonders. hit up the ab's diet bullseye on menshealth

Unholy
01-09-2008, 08:53 AM
You will have no problem paying attention in class and studying.

In fact, I think I did better in school while using UD2.

Same here.

ray34iyf
01-09-2008, 11:41 AM
I think it's probably more of a thing that UD2 just ended up burning me out. I did 4-5 successful cycles of it a few months ago, and then proceeded to spin my wheels for multiple weeks trying to break the 10% threshold...it's totally my fault for not being strict enough on the carbloads and diet variable days...I then ended up burning out and took some time off. Now everytime I've tried doing a few more cycles I feel like such death that I can't take it. I think I just need an extended break from dieting and need to eat at maintenance for a while...get that strength up. I don't know, we'll see.

ray34iyf
01-09-2008, 03:07 PM
Ehh..fu** it. I'm entering the world of overtraining and I can feel it. I think I'm going to take a complete week off(trained today which was stoopid because I feel like complete a$$ now) eating at maintenance, then train submaximally for a few weeks and then get to my 7%. If I weren't an idiot I would have taken time off long before and would already be at 7%.

BFGUITAR
01-09-2008, 03:59 PM
Why do you have such an urge to be lower than 10%? Getting big=strength. The amount of time you spend trying to get lower than 10% you could have done a bulk and got back down to 10% and look better than before and be stronger.

And if you want to get stronger and lose weight screw UD2.0 and just diet down normally with a good routine.

ray34iyf
01-09-2008, 04:26 PM
I set getting down that low as a goal a while ago and I always like to follow through on stuff like that...plus I'm just curious to see whether or not I can do it....eh, I'm taking time off until atleast next Monday so I'll take the next few days to figure out what I want to do.

BFGUITAR
01-09-2008, 04:34 PM
Do you feel now that you were educated enough to make such a decision?

Slim Schaedle
01-09-2008, 05:56 PM
I set getting down that low as a goal a while ago and I always like to follow through on stuff like that...plus I'm just curious to see whether or not I can do it....eh, I'm taking time off until atleast next Monday so I'll take the next few days to figure out what I want to do.

Give the gain version of UD2 a try.

Overall daily average of calories is still 100cals more than maintance so you won't see adverse effects (fat gain).

ray34iyf
01-09-2008, 06:02 PM
I've looked at the bulk version before and may give it a try. Have you done it? If so, how'd you like it and was it successful?

Slim Schaedle
01-09-2008, 06:30 PM
I've looked at the bulk version before and may give it a try. Have you done it? If so, how'd you like it and was it successful?

Doing it now.

Hasn't been long but it is a breeze so far with visible results.

I put carbs at 250/day instead of 100 though, since my carbs for UD2 cut will be about 100.

ray34iyf
01-09-2008, 06:53 PM
Wait, why are you doing 250g of carbs a day on the bulk?...and what does that have to do with the cut..


On a related note, when reading through Lyle's book he says that people can raise the carbs to 100 per day on the cut if using 20% of total caloric intake is causing problems. I usually average about 1150 cals on low carb days which puts 20% at about 60 carbs/day. I think that if I raised the carbs to 100, it would make things alot more doable. I know Lyle says this is fine, but the OCD in me says that it's going to compromise things. Do you think there will be much of a difference between the two carb amounts? Should I do a more conservative carb load if I use 100g/day?
Thanks

Slim Schaedle
01-09-2008, 06:55 PM
My maintenance is high enough that when calcuated out, my carbs would be at 100g for cut.


In the book, lyle suggests 100g carbs during the gain verison.

Since my "cut" amount is already that high, i raised the "gain" amount.

The only other difference bewteen gain version and cut version is fat intake during week. (higher on gain)

Make sense now?

ray34iyf
01-09-2008, 06:58 PM
Oh ok. I guess the old ticker isn't working very efficiently today.. >.<

ddegroff
01-09-2008, 07:16 PM
Why do you have such an urge to be lower than 10%? Getting big=strength. The amount of time you spend trying to get lower than 10% you could have done a bulk and got back down to 10% and look better than before and be stronger.

Totally agree. I would rather be 10-11% then bulk on UD2. I want to be sub 10% down the road but I need to be much bigger.

ray, either way take a week off. Sounds like you need it.

ray34iyf
01-09-2008, 07:34 PM
Yeah...I've had a lingering low grade cold for a few weeks and have started to feel like ***** overall...bummer..I'll probably take that full week off and then just move to maintenance/strength training for a while as to normalize metabolism/hormones from the UD 2.0 hell.

ddegroff
01-09-2008, 07:35 PM
Good plan.