PDA

View Full Version : UD2 for mass gains/maintenance



Progress
06-17-2008, 02:05 PM
I just want to make sure I'm doing this right. I've read the part where Lyle talks about doing the diet for mass gains and the changes in workout and diet are primarily on the first 3.5 days of the cycle. That is, you eat slightly more carbs (100g) and at or slightly below maintenance calories
(10-15% below). For the workout you use slightly higher weight, slightly fewer reps to deplete glycogen, just not as much. From Thursday night to Sunday night things are effectively the same.

I used the diet to cut for about 7 cycles with good results. I did the diet and the workouts exactly as prescribed in the book.

This is how I set up the mass gain/maintenance part. Let me know if this is up to spec.

Diet:

Approx. maintenance calories, though perhaps slightly less (at most 10% less) given that I haven't calculated maintenance calories exactly after the cut. Carbs anywhere from 50g-100g. (Primarily milk and low-carb bread).

Workout:

Monday - Upper body push

Chest Press: 3x12-15
Incline DB Press: 3x12-15
Flies: 2x12-15
OH Press: 3x12-15
Lateral Raise: 3x12-15
JM Press: 2x12-15
Pushdowns: 2x12-15

Tuesday - Lower body/upper body pull

Leg Press: 3-4x12-15
Leg Curl: 3-4x12-15
Seated Calf Raise: 3-4x12-15
Pull-ups: 3-4x12-15
Rows: 3-4x12-15
Bicep Curls: 2-3x12-15
Leg Press: 3-4x12-15
Leg Curl 3-4x12-15
Standing Calf Raise: 3-4x12-15

Chubrock
06-17-2008, 02:25 PM
I'm currently doing the same thing for the most part. With that said, because of some other goals I'm using some CF MetCon work as my depletion and then my powerlifting DE and ME days as my tension and power workouts.

Progress
06-19-2008, 06:20 PM
I'm currently doing the same thing for the most part. With that said, because of some other goals I'm using some CF MetCon work as my depletion and then my powerlifting DE and ME days as my tension and power workouts.

That's cool. What kind of CF stuff are you doing? WOD or do you pick workouts that are more glycogen depletic (not a real word, I know)?

Chubrock
06-19-2008, 06:58 PM
I tend to focus on some of the longer workouts but if I end up doing one of the shorter WODs like Fran, I'll throw in some extra work at the end. Some times I'll double up on the WODs.