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iLUDEd
10-20-2003, 07:53 AM
CARDIO
15min @ normal pace on the bike
10 sprints (10sec sprint/20sec slow)

DIET
meal One
30g whey
10g l-glutamine

meal Two
1 medium mexican pizza

cardio

meal Three
30g whey

meal Four
6 chevapi
3 slices wholemeal bread
3 slices of low fat cheese

meal Five
150g beans

meal Six
300mL soy milk
30g whey
2 fish oil capsuels

comments:
Two weeks ago i weighed in at 90.5kg @ 20% bf, since then ive started doin cardio 2 times a week, and watched what i was eating, today i weighed in at 88.5kg. Ive had my gym membership for about two months now, i went into the gym knowing i how many sets for each bodypart i had to do, but i never kept track of what weight i lifted. I then realised two months later i was still doing the same weight as when i started. :confused:
So I though id start up a new journal to help me keep track of my lifts and stay focused on my target (to get to 12% @ 80-82kg by early December).

JustinF
10-20-2003, 07:58 AM
:spam:

Good luck bro.

galileo
10-20-2003, 08:11 AM
Totally!

:spam:

rookiebldr
10-20-2003, 08:26 AM
Nice to see you start up the journal again. Keep at it and we'll help with the motivation.

fuzz
10-20-2003, 09:24 AM
:spam:

Shameless post whoring.

Scott S
10-20-2003, 10:29 AM
:spam:

Good luck on reaching 12% by December!

Coke
10-20-2003, 01:39 PM
...good deal iludedude and best wishes for plenty of progress bro!

:spam:

Mik
10-20-2003, 02:24 PM
:spam:

There wasn't quite enough here.

rookiebldr
10-20-2003, 02:56 PM
lol and seeing as I didn't add this,

:spam:

iLUDEd
10-21-2003, 01:06 AM
lol @ all the :spam:

thanks for all the encouragment guys :thumbup:

iLUDEd
10-21-2003, 02:30 AM
WORKOUT
Legs
Calf raises: 9@220lbs > 11@264lbs
45 degree leg press: 11@440lbs
Back
Deadlifts: 9@165lbs > 11@154lbs
bend over rows: 11@66lbs
Biceps
Hammer curl: 11@33lbs
Bicep Curl: 9@38.5lbs > 11@33lbs

DIET
meal One
100g rolled oats
300mL soy milk

meal Two
chicken wrap
>100g low fat motzorella cheese
>1/3 capsicum
>1 medium chicken breast
>1 flat turkish bread
2 fish oil capsuels

workout

meal Three
40g whey
10g l-glutamine

meal Four
3 large beef cutlets
side dish of lettuce (150g)
2 fish oil capsuels

meal Five
chicken wrap
>100g low fat motzorella cheese
>1/3 capsicum
>1 medium chicken breast
>1 flat turkish bread
2 fish oil capsuels

comments:
recording my lifts using lbs makes my lifts look a heck of alot better than having them in kg :nod: .. well i found a way to overcome my 'not recording the weight and reps i lift' habbit ive had since joining my gym.. instead of walkin around writting them down on a piece of paper lookin like a n00b, i record the lifts in my phone :p .. if you read my lifts youd prolly be thinkin, only 3 sets per bodypart? :confused: well thats because im doing a 2x a week routine split :cool: now its time to hit the books, i got exams in 3 weeks.. :bang: :bang: :bang:

Tank23
10-21-2003, 04:12 AM
Yo! Here's some more :spam:

Good work on starting up the journal again mate.

I have exams starting next week, what the fook u whinging about? :D

JustinF
10-21-2003, 08:47 AM
Decent looking session bro. I wouldn't worry too much about looking like a noob. If they don't like it **** em! Besides most people that I have seen keeping journals are the ones that know what they are doing...

Tank23
10-22-2003, 12:06 AM
:withstupi

Yep! I agree with you Justin.

iLUDEd
10-22-2003, 07:51 PM
Originally posted by Tank23
I have exams starting next week, what the fook u whinging about? :D

haha good luck with them dude!



Originally posted by JustinF
Besides most people that I have seen keeping journals are the ones that know what they are doing...

i havnt seen one person in the free weight section at my gym record the weight they lift. :rolleyes: (n ive been goin there for over 2 months).. storing my lift's in my phone is startin to get annoyin as hell now haha, i think ill just bring a pocket size notepad along with me next time..

iLUDEd
10-22-2003, 08:00 PM
WORKOUT
Chest
flat bench: 10@154lbs
incline bench: 9@132lbs > 11@121lbs

Shoulders
military raises: 9@77lbs > 11@66lbs
front raises: 11@33lbs

Triceps
close grip bench: 9@121lbs > 11@110lbs

Abs
crunches: 30-30-30@22lbs

DIET
meal One
5 chevapi
3 slices wholemeal bread
3 slices low fat cheese

workout

meal Two
40g whey
10g l-glutamine

meal Three
100g pizza shapes

meal Four
5 chevapi
3 slices wholemeal bread
3 slices low fat cheese

comments:
i didnt get a chance to update my journal yesterday, so im updating it today.. my gym was closed today, so i lifted with what i had at home (you can only do so much with a barbell and a bench press) hehe.. anyways, i think im gona stick to doing military/shoulder press with a barbell, i tried doing them with dumbells, but i the pump i get from doing them with a barbell is so much better..

JustinF
10-23-2003, 11:28 AM
Nice session none-the-less. The pocket notepad is a good idea if you still feel self-concious about it, but it'll probably fill up real quick. :D

iLUDEd
10-24-2003, 07:27 AM
Originally posted by JustinF
The pocket notepad is a good idea if you still feel self-concious about it, but it'll probably fill up real quick. :D

a filled up notpad of workouts, that would keep me motivated for months! :nod:

iLUDEd
10-24-2003, 07:51 AM
CARDIO I
2hrs shootin hoops with mates at uni

CARDIO II
basketball game (40min)

DIET
meal One
1 pita bread

CARDIO I

meal Two
100g pizza shapes

meal Three
4 fish
bowl of lettuce (200g)

CARDIO II

meal Four
chicken wrap
>100g low fat motzorella cheese
>1/3 capsicum
>1 medium chicken breast
>1 flat turkish bread
2 fish oil capsuels

comments:
today was supose to be my rest day, but i ended up fillin in for a mate in basketball..

Coke
10-24-2003, 07:59 AM
...don't let this keep up bro, you'lll be known as Hooper! - :D

iLUDEd
10-24-2003, 08:05 AM
WORKOUT
Legs
Squats: 9@143lbs > 11@110lbd
Calf raises: 11@264lbs

Back
Pull-ups: 5.5reps
Back extention: 9@22lbs > 10rep

Biceps
Concentration curls: 11@20lbs
Hammer curl: 9@44lbs > 11@38.5lbs

DIET
meal One
1 pita bread

meal Two
2 salami/cheese sandwhiches
>4 slices wholemeal bread
>2 slices low fat cheese
>8 slices home made salami
2 fish oil capsuels

WORKOUT

meal Three
3 chicken breasts
200g baked potato's

meal Four
400mL soy milk
40g whey
2 fish oil capsuels

comments:
had 4-5hrs sleep last night, had to get up early to get 50cent tickets n i coudlnt get to sleep, i tried havin a nap when i got back, but coudlnt get to sleep, i wasnt really in the mood to lift today, but i brang myself to do so.. i also squatted for the first time in 6 months.. (i used to work out at home, so the only weight i could squat was the weight i could lift over my head to place on my shoulders).. i can really see how people get addicted to this exersise, i guess ill just have to get used to the drive home (in a manual car) :D

iLUDEd
10-25-2003, 11:49 AM
WORKOUT

chest
dumbell bench: 9@110lbs(combined weight) > 11@99lbs(combined weight)
chest press: 11@150lbs

shoulders
behind neck press: 9@66lbs > 11@55lbs
lateral raises: 11@40lbs

tricep
tricep dips: 11reps
tricep push down: 9@60lbs > 11@50lbs

DIET
meal One
2 toasted cheese sanwhiches
>4 slices wholemeal bread
>150g low fat motzorella cheese

WORKOUT

meal Two
shake
>40g whey
>10g l-glutamine
bowl of pasta
>150g pasta
>20g mince meat

meal Three
1 medium chicken breast
4 small bread roll's
50g salad

meal Four
about 7 scotch & cokes (was at a 21st)

comments:
i didnt eat too much today, although meal 2 was more like 2 meals in one..
after the 21st, instead of catchin a cab home, i though id walk home and burn off a few calories i had taken in from all that soft drink i had with the scotch.. ended up bein a 20min walk home.. felt good, it kinda sobered me up.. well anyways, im off to catch some sleep..

iLUDEd
10-27-2003, 04:21 AM
CARDIO
10min normal pace
5min interval

DIET
meal One
chicken wrap
>1 pita bread
>3 slices low fat cheese
>1 chicken breast
>3 slices capsicum
2 fish oil capsuels

CARDIO

meal Two
2 medium steak's
200g salad

meal Three
chicken wrap
>1 pita bread
>100g low fat motsorella cheese
>1 chicken breast
>3 slices capsicum
2 fish oil capsuels

meal Four
40g whey
10g l-glutamine

comments:
weighed in at 86.9kg today.. i was 90.5kg a month ago :D

iLUDEd
10-28-2003, 07:56 AM
WORKOUT
Legs
Calf raises: 9@289lbs > 11@264lbs
45 deg. leg press: 506lbs

Back
Deadlifts: 9@160.6lbs > 11@154lbs
Bend over rows: 11@71.5lbs

Biceps
Hammer curl: 11@44lbs
Barbell curl: 9@49.5lbs > 11@44lbs

Abs
Decline crunches: 20reps
Flat crunches: 20@22lbs > 20reps

DIET
meal One
1 bread role

meal Two
40g whey
10g l-glutamine

WORKOUT

meal Three
6 beef cutlets
200g salad
50g chicken pea's

meal Four
1 beef cutlet
1 bread role
1 slice low fat cheese
bit of lettuce

meal Five
100g chick peas
2 fish oil capsuels

comments:
i stopped recordin my lifts in my phone and got me a little notepad that i can carry around in my pocked.. i dont really care no more what people think when they see a beginner with a notepad recording his lifts, at least i dont sway my back like a little girl when i curl like most of them do.

Coke
10-28-2003, 08:06 AM
Forget any chumps in the gym mang - :D ...I like this session-good work!

JustinF
10-28-2003, 05:08 PM
Nice few sessions bro. Glad to see you don't give a **** about the other fools, you're there for you, not them. Keep up the good work!

John0101
10-28-2003, 05:23 PM
:spam:

I like your layout, really easy to read! Diet looks solid, keep on going, your goals are within your reach.

rookiebldr
10-28-2003, 11:09 PM
Nice to see the deads in there, hoops.

BTW, I should have mentioned this earlier. After awhile, that journal just becomes a part of you being in the gym. I lay mine around all over the place to make sure people know I'm using the ****ing equipment and not to deplate when I'm not done yet! It's also small in size (5x3) but has about 200 sheets. Just right for me.

iLUDEd
10-29-2003, 08:27 AM
dayhem.. i shoulda kept a lil notebook to record my lifts earlier.. its so dam handy, all i gota do is flick a few pages n i know what weight i did last week, n just add 1-2lbs to it.. thanks for all the encouragment, i just cant wait to finish this lil notepad i got..

oh, i found a pic from a month ago, when i was 90.5kg, i weighed in at the gym today at 86.8kg so i took a pic (mind you a took it just b4 im goin to bed, so i may look a lil bloated from all the food n water ive consumed today.. oh n its 2am here in aus hehe)..

heres the pic @ 91kg,,

iLUDEd
10-29-2003, 08:29 AM
and heres the one of me i took 10min ago.. the 1st pic was taken a month ago.. im pretty happy with the results.. in the 91kg pic i was 20% bf.. im not sure what im at now though, my 1st aim was to get down to 15%.. i wana be down to 10-12% by the end of the year..

iLUDEd
10-29-2003, 08:39 AM
WORKOUT
Chest
dumbell bench: 9-11@110lbs(combined weight of the 2 d/b's)
cable flys: 11@130lbs

Shoulders
Military press: 9@88lbs > 11@77lbs
Front raises: 11@38.5lbs

Triceps
dips: 9@22lbs > 11@11lbs
close grip bench: 11@110lbs

Abs
Decline Crunches: 20 > 20
Flat crunches: 10
Reverse incline punch: 8reps

DIET
meal One
40g whey
10g l-glutamine

WORKOUT

meal Two
2 large chicken breast
200g roast potato

meal Three
chicken wrap
>1 chicken breast
>1 pita bread
>100g low fat motzorella cheese
>3 slices capsicum

meal Four
3 slices of garlic bread
2 fish oil capsuels

comments:
i know i shouldnt have trained abs today coz i trained them yesterday, but i neglected them for a week so i thought id train them again, since they wernt really feeling that sore..

iLUDEd
10-30-2003, 05:40 AM
REST DAY

DIET
meal One
40g whey
10g l-glutamine
2 fish oil capsuels

meal Two
100g pasta

meal Three
chicken wrap
>1 pita bread
>100g low fat motzorella cheese
>1 chicken breast
>few shades of onion, carrot & capsicum
2 fish oil capsuels

meal Four
chicken wrap
>1 pita bread
>100g low fat motzorella cheese
>1 chicken breast
>few shades of onion, carrot & capsicum
2 fish oil capsuels

comments:
today was my rest day.. kinda felt weird not being active.. so instead of hittin the gym, i hit the books.. ive done 3 hours worth so far today.. i wana get another 3hours done b4 i get to bed tonight

JustinF
10-30-2003, 04:25 PM
NIce session the other day. Can't tell too much by the pics cuz you're at different angles....

Hittin' the book? School books or personal enjoyment?

iLUDEd
10-30-2003, 08:41 PM
Originally posted by JustinF
Hittin' the book? School books or personal enjoyment?

school.. got my 1st exam this tuesday :(

iLUDEd
10-31-2003, 08:37 AM
WORKOUT
Legs
Squats: 11@143lbs
Leg extentions: 11-11@110lbs

Back
deadlifts: 9@176lbs > 11@165lbs
bend over row: 11@77lbs

Biceps
curls: 11-11-10@55lbs


DIET
meal One
1 pita bread

meal Two
4 pieces of pish
100g potato
100g lettuce

WORKOUT

meal Three
40g whey
10g l-glutamine

meal Four
1 pita bread

meal Five
2 deep fried chicken legs
chicken burger

comments:
mate came down that i aint seen in a while and we ate out, that would explain the junk food for meal 5.. might do 10min of cardio tomorrow after weight training..

Tank23
10-31-2003, 09:15 AM
Looking good duder!

Regarding meal 5, hang your head in shame young man. :D

Oh, and what's with the pounds biatch!? Turned your back on the metric huh? Yeh I know, those big numbers make the lifts look more impressive ;)

iLUDEd
10-31-2003, 10:05 AM
Originally posted by Tank23
Regarding meal 5, hang your head in shame young man. :D

i know, and so close to bed time too.. tuttut ;) lol


Originally posted by Tank23
Oh, and what's with the pounds biatch!? Turned your back on the metric huh?

lol its a mad ego boost lookin through this journal and seeing me lift in the 100-200s of something.. even if it is only in pounds.. but it does get annoyin havin to times the weight you write down origionally in kg by 2.2.. :)

iLUDEd
11-01-2003, 12:15 PM
WORKOUT
Chest
flat bench: 10@159.5lbs
incline bench: 9@143lbs > 11@137.5lbs

Shoulder
military press: 9@93.5lbs > 11@77lbs
front raises: 11@38.5lbs

Tricep
close grip: 11-11@121lbs

DIET
meal One
40g whey
10g l-glutamine

meal Two
6 chevapi
3 slices low fat cheese
3 slices wholemeal bread

WORKOUT

meal Three
40g whey
10g l-glutamine

meal Four
1 chicken breast
1 pita bread
1/2 carrot
100g motzarella cheese

comments:
no comment.. busy studyin

rookiebldr
11-01-2003, 03:46 PM
Writing in pounds is easier for us North Americans to do comparison without doing the conversions ourselves. So thanks. ;)

You can see some difference in the two pics. The ab is looking some leaner. Nice arms and shoulders though. You've added some mass on since the earlier pictures.

How much longer for exams?

iLUDEd
11-07-2003, 10:15 AM
Originally posted by rookiebldr
How much longer for exams?

in 10 days they'll be over, just in time for the start of summer down in Australia, and for the real fun to begin!
:hump: :hump: :hump:

iLUDEd
11-07-2003, 10:31 AM
comments:
hrrm, well this week has been a lil hectic with exams and stuff, and this has completly screwed up my sleeping patterns, this week i've been goin to bed at 3-4am, and waking up at 4-5pm.. n it's been a bit hard to fit lifting into my timetable for this week, specially when our gym closes at 3pm and 1pm on weekends.. but i still managed to fit in 2 workouts this week, diet wise, well.. its been not so clean, i tend to pig out a bit when exam time comes, n i tend to stop doin cardio.. tuttut tuttut well im going to do a session of cardio tomorrow to try and makeup for it a bit.. heres how my 2 lifting sessions went..

5/11/03
Legs
calf raises: 9@135kg(297lbs) > 12@130kg(286lbs)
45 deg leg press: 12@230kg(506lbs)

Back
bend-over rows: 11@35kg(77lbs)
deadlifts: 9@80kg(176lbs) > 9@75kg(165lbs)

Biceps
hammer curl: 9@22.5kg (49.5lbs) > 9-11@20kg(44lbs)

comments: the segment on the radio at the gym when i was there was 'love song dedications'.. this sucked! kinda hard to get motivated to put up a decent weight when u have some poor guy whos been dumped cryin on air tryin to dedicate a song to his ex in an attempt tp get her back.. :confused:


7/11/03
Chest
d/b bench: 10-12@50kg(110lbs)
chest press: 11@72.5kg(160lbs)

Shoulder
lat raises: 9@27.25kg(60lbs)
military press: 9@37kg(81.4lbs) > 10@32kg(70.4lbs)

Triceps
pull-ups: 9@10kg(22lbs) > 11@5kg(11lbs)
pushdowns: 12@27.25kg(60lbs)

Abs
decline crunches: 30reps
flat crunches: 20@10kg(22lbs)
reverse incline punch: 9reps

yes Tank, i used kg's! :D

Tank23
11-07-2003, 04:47 PM
tuttut tuttut tuttut to missing workouts and pigging out :D

lol@ kg's

what exactly are pullups for the triceps? lol

rookiebldr
11-07-2003, 09:20 PM
Originally posted by iLUDEd
comments: the segment on the radio at the gym when i was there was 'love song dedications'.. this sucked! kinda hard to get motivated to put up a decent weight when u have some poor guy whos been dumped cryin on air tryin to dedicate a song to his ex in an attempt tp get her back.. :confused:


MP3 play.

ChampionLifter8
11-07-2003, 10:36 PM
nice chest shoulder tri workout man

iLUDEd
11-07-2003, 11:00 PM
Originally posted by Tank23
what exactly are pullups for the triceps? lol
lol, that was meant to say dips.. i was half asleep last night when i updated my journal..


Originally posted by rookiebldr
MP3 play.
i hear ya, was supose to have gotten one of those last week, now that i got my tax return back, think ill go get me a better one than i planned to get :)


Originally posted by ChampionLifter8
nice chest shoulder tri workout man
thanks bro :thumbup:

Tank23
11-08-2003, 07:35 AM
Tax returns rule!!! Damn u got yours so late man? I did mine pretty much right after July 31st :D

iLUDEd
11-09-2003, 12:32 PM
Originally posted by Tank23
Damn u got yours so late man?

now that im living on my own, i tend to forget to do things that my parents usually do for me.. eg. clean the house, check the mail (i think it was sittin in my letterbox for like 3 weeks)

iLUDEd
11-10-2003, 11:12 AM
ok, its 4:45am.. yes AM! and im at the uni computer labs with my unsalted cashews puting together my study notes for my Management exam, which i have im about 30 hours time.. cant believe there are actually people still in here.. well anyways, past 2 days i havn't lifted, my sleepin patterns have really gotten outa wack, im waking up at dinner time.. and goin to bed at breakfast time.. dam exams do it to me every time! :soapbox:
the only real form of cardio ive had was shootin hoops for 30min the past 2 days.. diet has been actually good, im yet to binge eat on junkfood (usually i binge eat on junk big time durin exams!)..
basically i been eatin alot of chicken burgers, which consists of;

1 lean chicken breast
2 slices low fat cheese
few slices of onion and capsicum
2 slices wholemeal bread

ok, im finished here, time to head back home..

JustinF
11-11-2003, 06:12 PM
Your schedule looks mad hectic right now! Props to you bro!! Keep up the great work.

iLUDEd
11-16-2003, 12:41 PM
thanks dude :D


EXAMS ARE OVER!! b00-yah!!

iLUDEd
11-26-2003, 01:24 AM
17th Nov.
Chest
d/b bench: 10-12@55kg(121lbs)
incline bench: 10@50kg(110lbs)

Shoulders
Military Press: 9-12@32.5kg(71.5lbs)
Lateral Raises: 11@22.5kg(50lbs)

Triceps
Tricep dips: 10@10kg > 12@5kg
Tricep pulldown: 12@32kg(70lbs)


25th Nov.
Chest
d/b bench: 12@50kg(110lbs) > 8@60kg(132lbs)
chest press: 10@72.75kg(160lbs)

Shoulders
Military Press: 12@27.5kg(60.5lbs)
Lateral Raises: 8@22.5kg(50lbs)
d/b shoulder press: 12@30kg(66lbs)

Triceps
Tricep dips: 12@15kg(33lbs) > 11@10kg(22lbs)
Tricep pulldown: 12@26.5kg(80lbs)

Abs
decline punch: 10-6


26th Nov.
Legs
calf raise: 11@140kg(308lbs) > 9@142.5kg(313.5lbs)
45 deg. leg press: 12@230kg(506lbs)

Back
deadlifts: 12@75kg(165lbs) > 6@80kg(176lbs)
back extentions: 12@10kg(22lbs)

Biceps
hammer curl: 12@20kg(44lbs) > 9-8@25kg(55lbs)

Abs
decline situps: 30-30

comments:
took me a few days to get my sleepin patterns back in tact after my exams.. i had really bad nocturnal sleeping patterns.. but there all fixed now, just hadn't had a chance to update my journal..

JustinF
11-26-2003, 06:29 AM
Nice session bro. Glad you got your sleeping pattern back on track.

iLUDEd
01-17-2004, 05:45 AM
here we go.. i couldnt find my jornal so i had to do a search for it (its been that long since ive updated this thing).. well anyways, ive been on the UD2, this is my 3rd week into it, well i could say 2nd coz the 1st week was just sus`in it out n i screwed up the carb load.. well i dont really wana post my routine/diet incase ppl get the gist of the diet from my journal (they can be like the rest of us and buy the book), well i think ill b on this diet for another 1-2 weeks, so far so good, i lost 2kg in my 1st proper week, hoping to lose 1-2kg again this time around.. ill post back here regularly once i stop with the UD2, which will b in a months time. good to know ive got a diet/routine that works so its always there just incase i wana drop a lil fat off in a reletivly short period of time

iLUDEd
02-15-2004, 06:14 AM
got back from my holiday today 3kg heavier (was away for 2 weeks), going to commence training tomorrow, ive already written up my diet n routine to follow.

Tank23
02-15-2004, 06:56 AM
Good stuff dude

rookiebldr
02-15-2004, 06:20 PM
About time you came back.

iLUDEd
02-17-2004, 04:38 AM
hey peeps, its good to be back :cool:

meal 1: pita bread pizza
1 small pita bread
4 slices low carb/fat cheese
3 table spoons hot salsa dip
1 mushrooms (sliced)
2 slices low fat ham
2 capsicum slices

calories: 501
protein: 40g
carbs: 48g
fat: 9g

meal 2: chicken n vegi
1 large chicken breast
1 slice low fat/carb cheese
1 slice of ham
200g mixed microwave vegi's

calories: 459
protein: 54g
carbs: 35g
fat: 9g

-THE WORKOUT-
CHEST
incline: 5@60kg-70kg-65kg
dumbbell pullover 15@15kg-15kg
SHOULDERS
military press 5@40kg-45kg-50kg
front raise 15@20kg-20kg
TRICEPS
close grip bench 5@50kg-58kg-63kg
tricep extention 15@10kg-10kg

meal 3: pita bread pizza
1 small pita bread
4 slices low carb/fat cheese
3 table spoons hot salsa dip
1 mushrooms (sliced)
2 slices low fat ham
2 capsicum slices

calories: 501
protein: 40g
carbs: 48g
fat: 9g

meal 4: pita bread pizza
1 small pita bread
4 slices low carb/fat cheese
3 table spoons hot salsa dip
1 mushrooms (sliced)
2 slices low fat ham
2 capsicum slices

calories: 501
protein: 40g
carbs: 48g
fat: 9g

TOTAL
calories: 1962
protein: 174g
carbs: 179g
fat: 36g

comments:
im addicted to pita bread pizza.. :help:
im thinking of switching back to UD2 in a few days, i really liked it, n its the only routine/diet that ive been able to stick to

JustinF
02-17-2004, 06:50 AM
Good to see ya back bro.

iLUDEd
02-19-2004, 10:07 AM
thanks dude :)

STAGE 2 of UD2 - Day 1 of Cycle 1

Meal One:
3 jumbo egg whites
1 whole jumbo egg
2 slices of ham
1 slice wholemeal bread

Meal Two:
4 chevapi
125g mixed vegi's

-CARDIO-
30min of Basketball (we lost by 2) :cry: haha

Meal Three:
4 chevapi
125g mixed vegi's

-WORKOUT-
seated leg curls 4x15
flat bench press 3x15
decline situp crunches 3x15
calf raises 3x15
bend over rows 3x15
military press 3x15
bicep curl 2x15
close grip bench 2x15
(routine done this twice)

Meal Four:
4 chevapi
125g mixed vegi's

Comments:
think im doing a hell of alota sets? i did too b4 i read the book.. i dont really wana give away the secrets of the book so i wont be doing calorie counts and log my weight used in the journal (the aim isnt to increase strength so i wont be adding any weights on anyways).. im also going to be adding plyometrics into my routine on non lifting days, i wana increase my speed and leap for basketball..
the plan is to do a 4 week cut, followed by a 3 week bulk both using UD2..

JustinF
02-19-2004, 04:45 PM
UD2 is the devil!! :D

iLUDEd
02-20-2004, 08:30 AM
UD2 is the devil!! :D

i hear ya buddy, but it works like gold :)

STAGE 2 of UD2 - Day 2 of Cycle 1

Meal One:
4 chevapi
125g mixed vegi's

Meal Two:
2 beef cutlets
1 small saussage
200g lettuce

Meal Three:
2 beef cutlets
1 slice white bread

-WORKOUT-
seated leg curls 4x15
flat bench press 3x15
decline situp crunches 2x15
close grip bench 2x15
calf raises 3x15
bend over rows 3x15
military press 3x15
bicep curl 2x15
(routine done this twice)

Meal Four:
3 jumbo egg whites
1 whole jumbo egg
3 thick slices of a small ham

Comments:
meh.. need more sleep! personally, the 1st 2 days are whats the killer of this diet.. now that ive past these, it should be smooth sailing for the rest of the week... if it doesnt rain tomorrow, ill get to do cardio and plyometrics.. kinda excited about startin plyo :)

iLUDEd
02-22-2004, 09:19 AM
STAGE 2 of UD2 - Day 3 of Cycle 1

Meal One:
3 jumbo egg whites
1 whole jumbo egg
3 slices low fat ham
2 slices capsicum

-PLYOMETRICS-
No Arm Hop 2x10
Laundry Jump 3x15
Vertical Depth Jump 3x10
skipping sprints x5

Meal Two:
1 sweedish meatball
7 scotch & coke's

Comments:
i had a 21st, so i though to make up for the alchol and sugar consumption, id keep carbs to a bare min. for the day and have a few drinks.. i didnt get a chance to do cardio coz the gym was closed for the weekend..

iLUDEd
02-22-2004, 09:23 AM
STAGE 2 of UD2 - Day 3 of Cycle 1

Meal One:
2 slices bread

Meal Two:
1 chicken breast
200g pea's

Meal Three:
1 chicken breast
200g pea's

Meal Four:
1 chicken breast
200g pea's

Comments:
im going to not include this day in the cycle, i just kept it at a normal day 3 diet.. day 4 will commence, i just couldnt do it properly without doing cardio, and the gym was closed for the weekend.

rookiebldr
02-22-2004, 02:27 PM
That's a lot of chicken and peas. Talk about being consistent! ;)

I'm a bit surprised with the 2 slices of bread. When I was doing UD2, I don't think I could afford to use up my allotment of carbs with 2 slices. Is this some low carb bread?

iLUDEd
02-22-2004, 06:55 PM
on the back of the microwave pea's nutritional info it says that they're 5g of carbs per 100g (im hoping thats accurate, coz it means i get to eat more of them hehe).. so meals 2-4 only contained 30g of carbs, which left my daily carb intake still only at 60g :)

iLUDEd
02-24-2004, 08:19 AM
STAGE 2 of UD2 - Day 4 of Cycle 1

Meal One:
4 home made doughnuts (guessing about 35g carbs in there)

Meal Two:
2 steaks
200g vegi's

-CARDIO-
20min skipping
20min power walk

Meal Three:
1 steak
100g salad

comments:
n/a

iLUDEd
02-24-2004, 08:26 AM
STAGE 2 of UD2 - Day 5 of Cycle 1

Meal One:
6 home made doughnuts
1 lean beef burger

-WORKOUT-
seated leg curls 6x10
flat bench press 2x12
deadlifts 2x12
incline bench 2x12
close grip bench 2x12
decline situp crunches 2x12
calf raises 3x12
kneeled shrugs 2x12
bicep curl 2x12

Meal Two:
400g pasta
100g mince (sauce + meat)

Meal Three:
4 plumbs
2 apricots

Meal Four:
6 home made doughnuts

Comments:
mmm, carb up :) i think next week im gona experiment with my routine.. i got an interview with a job agency tomorrow, so when i get back into working mode, im not going to be able to do the UD2 while juggling work and uni @ the same time

JustinF
02-25-2004, 03:36 AM
Good luck with the job thing man.

iLUDEd
02-25-2004, 10:47 AM
thanks mate :)

STAGE 2 of UD2 - Day 6 of Cycle 1

Meal One:
4 slices bread
2 slices low fat cheese

Meal Two:
3 beef cutlets
1 slice bread

Meal Three:
100g beans

Meal Four:
1 beef cutlet
2 slices bread
2 slices low fat cheese

-WORKOUT-
deadlifts 2x6
calf raise 2x6
kneeled shrugs 2x6
bend over row 2x6
dumbell curl 2x6
flat bench 1x6
incline bench 2x6
leg curl 2x6
close grip bench 2x6

Meal Five:
200g vegi's

comments:
power workout was good.. i still prefer a higher rep range though

JustinF
02-27-2004, 03:01 AM
i still prefer a higher rep range though

:eek:

I think that's the first time I've ever heard that!! ;)

Looking good.

iLUDEd
03-02-2004, 12:27 AM
:eek:
I think that's the first time I've ever heard that!! ;)


haha, i noticed when i was doing HST that the higher rep ranges would also work better than the lower rep ranges

iLUDEd
03-02-2004, 12:36 AM
Day One of Cycle One

meal One:
4 egg whites
1 whole egg
3 slices ham
2 slices capsicum

-WORKOUT-
seated leg curls 4x15
flat bench press 3x15
decline situp crunches 2x15
close grip bench 2x15
calf raises 3x15
bend over rows 3x15
military press 3x15
bicep curl 2x15
(routine done this twice)

meal Two:
10 cracker biscuits (all up 25g carbs max)
10 piece of cheese
10 piece of cabana

meal Three:
2 small pieces of cake (guessing about 35g of carbs worth)

Meal Four:
1 large beef cutlet

Comments:
i took a few days off lifting coz i hurt my lower back a bit after playin basketball last week.. also, it was my little cousins bday today, that explains the cake, if i had of known b4 i worked out i woulda started my new routine tomorrow :( .. oh and also, im playin around with a variation of the UD2, i noticed while i did it for a month that i didnt really need a refeed once a week (i think my bf% is still too high to be doing the UD2)

iLUDEd
03-02-2004, 09:52 AM
Day Two of Cycle One

Meal One:
2 slices bread
1 large beef cutlet
1 slice low fat/carb cheese

Meal Two:
200g beans (boiled)

-WORKOUT-
seated leg curls 4x15
incline bench press 3x15
decline situp crunches 2x15
calf raises 3x15
deadlifts 3x15
close grip bench 2x15
military press 2x15
bicep curl 2x15
(routine done this twice)

Meal Three:
3 slices low fat/carb cheese
2 slices capsicum
3 thick slices leg ham

Comments:
back is feeling alot better after the deadlifts, ill see how it pulls up in the morning

iLUDEd
03-03-2004, 06:53 AM
Day Three of Cycle One

Meal One:
100g chicken pea's

Meal Two:
8 chevapi (small mince meat saussages)
2 baked potatoes

-CARDIO-
30min basketball
05min running drills

Meal Three:
3 slices low fat/carb cheese

Comments:
i think im retaining alot of water from the sodium in the ham i ate last night.. i look heaps bloated compared to how i usually look after the depletion workout when i was doing UD2.. although maybe it was coz i didnt do any cardio on depletion days n i havnt been very active.. i done a few stretches for my back today b4 i played bball n my backs pulled up good, i guess ill see how it pulls up tomorrow during the game..

oh and.. formula 1 festivities begin tomorrow! this weekend is going to be a really BIG test on my diet.. they sell nothing but junk food there and beer will be super tempting! :(

iLUDEd
03-03-2004, 07:38 AM
i introduce to you all my new toys...

http://www.elitegymequipment.com.au/SquatRacks.html
http://www.elitegymequipment.com.au/AdjustableCruncher.html
http://www.elitegymequipment.com.au/FreeStandingLatMachine.html
http://www.elitegymequipment.com.au/WeightTree.html
i also ordered a dumbell set, and i already own a barbell and incline/decline bench with leg curl extentions and 120kg worth of free weight.. yeahhhhhhhhhhhh!

finally, i have my own gym set at home.. no more having to pay for yearly gym m/ships and having to goto gym at unconvenient times just so i could get a parking space or get there when it wasnt as packed.. i used to lift from home, and got a m/ship at a gym because i though it would motivate me more and because i didnt have all the equipment available to do the workout i wanted.. well all the m/ship has show me is that i really badly wanted to get my own equipment so i could lift at home..

these bad boys should be here by the end of next week, cant wait to rip into them!!

JustinF
03-03-2004, 02:55 PM
w0rd!! Home gyms rock, I'll never go back to paying membership dues again! Nice work with the diet.

iLUDEd
03-10-2004, 06:27 AM
being sick sucks!.. i got back from the grand prix weekend out of town with the flu.. ive had it for the past 4 days n i feel like ****.. i did a workout today, hit each bodypart 2x, hit back and chest 3x.. all for 12-15reps.. i guess ill just nurse this flu for another few days n do 1-2 light workouts untill i get my gym equipment then start fresh on monday, flu or no flu

mixta
03-10-2004, 07:22 PM
Being sick definately sucks Lude! How did the Grand Prix Go? I saw it on TV and it looked really good. I usually go to the IndyCars at the Gold Coast each year but I wouldnt mind checking out the Grand Prix next year perhaps. I agree on training at home, the benefits are definatelty there, I bet you cant wait to rip into it when the equipment arrives :D

iLUDEd
03-11-2004, 02:14 AM
hey mixta, another aussie, nice to see hehe
GP was awsome, they got some pretty good hotel/flight/GP ticket packages for interstate people around GP time, if u like indy id def recommend goin to the GP..
only 3 days till i can pick up my new toys, counting down teh days :)
i used to order my supp's off the net from a place in brisbane, called ADA street, heard of them?

iLUDEd
03-12-2004, 07:30 AM
tried lifting today, got 3 sets into it and gave up.. i dont seem to be shrugin off this flu i have.. and i have a 21st tomorrow night.. arggghh, im not gona be a pretty sight!
well diet wise, im eating alot, and not so clean either, im eating just about everything in sight, even on a few occasions the mucus running from my nose (have i said too much?) hehe

well tomorrow ill see if i have the energy to lift again, something along the lines of a 15rep HST style workout, just to give all the muscles a bit of a pump

but looking on the bright side, i bought another piece of exersise equipment to complement my home gym, an elliptical cross trainer.. bought it today n put it together and gave it a bit of a run, did 30min @ a 90-110 heart rate.. in 2 days i pick up my order and then ill have my very own total home gym!!
<homer> woo hoo! </homer>

iLUDEd
03-14-2004, 06:59 AM
nothing like a night on the turps (aussie slang for alchol) to kill off that ****ty flu bacteria, woke up this morning with no flu, but a hangover.. oh well, cant win them all.. hopefully my gym equipment is in and ready to be picked up from the depo and ill be firing away by mid afternoon :)

iLUDEd
03-15-2004, 08:28 AM
[Day One of On-Week #1 (UD2)]

Meal One:
3 small pieces of grilled beef
1 med size tomato

-=WORKOUT=-
Squats 3x15
Cable Row 3x15
Flat Barbell Bench 3x15
Incline Sit-ups 2x15
Leg Curl 3x15
Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curl 2x15
Tricep Extention 2x15
(this was done twice)

Meal Two:
1 large piece of grilled beef
1 slice low fat/low carb cheese
1 slice wholemeal bread

-=CARDIO=-
30min on the elliptical cross trainer
min heart rate: 90
max heart rate: 125
avg heart rate: 107.5
distance traveled: 8km

Meal Three:
1 large piece of grilled beef
1 slice low fat/low carb cheese
1 slice wholemeal bread

Comments:
my order came in, and im in love! i setup the 2nd lounge in the house as my gym room, so from now on theres no escuses, im gona be hardcore!
with my training/diet, ill be rotating UD2 with a diff routine/diet that i saw Lyle mention on his forum.. i havnt used it yet, but after a few off weeks ill have a play around with it and get it right to suit me.. UD2 will be done during on weeks..

Tank23
03-16-2004, 12:48 AM
Dude! Good to see ya got your home gym mate. You sure sound rapt *reminisces of his enthusiasm for the power rack* :D

What's with the alternating of UD2 and the variation? Cutting and bulking periods alternated huh?

mixta
03-16-2004, 04:00 AM
hey mixta, another aussie, nice to see hehe
GP was awsome, they got some pretty good hotel/flight/GP ticket packages for interstate people around GP time, if u like indy id def recommend goin to the GP..


That sounds interesting with the hotel/ticket/GP packages. Ill look into that because it looks like a lot of fun.


i used to order my supp's off the net from a place in brisbane, called ADA street, heard of them?

Yep, actually a friend of mine lives not too far away from there, so he doesnt have too far to go for his suppliments. Good to hear you got your equipment, you can train whenever you want now, dont have to worry about when the gyms open and stuff like that :thumbup:

iLUDEd
03-16-2004, 07:07 AM
[Day Two of On-Week #1 (UD2)]

Meal One:
4 egg whites
1 whole egg
5 small pieces of traditional salami (about 1cm thick each)

Meal Two:
3 small pieces of beef (size of mcdonals nuggets)

Meal Three:
100g fried peppers
4 beef cutlets

-=WORKOUT=-
Half Squats 3x15
Lat PullDowns 3x15
Incline Barbell Bench 3x15
Incline Twist Sit-ups 2x15
Leg Curl 3x15
Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curl 2x15
Tricep Extention 2x15
(this was done twice)

Meal Four:
1 slice white bread
1 slice low fat/carb cheese
1 beef cutlet

-=CARDIO=-
30min on the elliptical cross trainer
min heart rate: 92
max heart rate: 127
avg heart rate: 109.5
distance traveled: 8.9km

Meal Five:
4 fish oil capsuels
1 cup green tea

Comments:
OMG.. legs pulled up so sore from squatting, mainly coz ive never really squatted b4 coz ive never had the right equipment to do so, so today i just did half squats.. mmmm cant wait till friday for my carb up, only 2 days to go :)

mixta: yeah its awsome, specially when all the gyms in my town close by 3pm on a sat and 2pm on a sunday.. heck, most sundays im not even awake at that time :alcoholic :thumbup:

Exnor
03-16-2004, 07:22 AM
Is all your work done on machines? (3x15, 10x15, etc.)

Your journal format is quite original, in the order of occurance (I assume).

iLUDEd
03-16-2004, 07:33 AM
Dude! Good to see ya got your home gym mate. You sure sound rapt *reminisces of his enthusiasm for the power rack* :D

hahaha, im in love with the setup, ive wanted to turn that room into a gym since the day i moved in (6 months ago) :)


What's with the alternating of UD2 and the variation? Cutting and bulking periods alternated huh?
well i dont feel asif i need a refeed once a week (bf% is still a lil too high to be doing that), so im going to have one week on UD2, and the other week eating a few hundred calories under maintanence, ill see how it goes after a month *fingers crossed*

iLUDEd
03-16-2004, 07:39 AM
Is all your work done on machines? (3x15, 10x15, etc.)


nah, im just too much of a pussy to post my weights i pull while on the depletion days of the UD2, 3x15, is 3 sets of 15reps.. all my exersises are done using free weight, except for lat pull down & cable row, they're done with a cable extention hooked up to free weights :)


Your journal format is quite original, in the order of occurance (I assume).

hehe thanks (i think).. yeah, the routine/diet im currently on looks rather strange if you havnt read Lyle's book "the ultimate diet 2.0".. im following the routine/diet mapped out in his book, low carb/low calories for 3/4 days then a carb up :)

iLUDEd
03-17-2004, 06:15 AM
[Day Three of On-Week #1 (UD2)]

Meal One:
1 green tea
1 slice wholemeal bread
1 slice low fat/carb cheese
4 small pieces of traditional salami (about 1cm thick each)

Meal Two:
1 chicken breast
1 large tomato

Meal Three:
22g of carbs worth of low fat biscuits :)

-=CARDIO=-
60min on the elliptical cross trainer
min heart rate: 90
max heart rate: 124
avg heart rate: 107
distance traveled: forgot?

Meal Four:
1 large chicken breast
1 small tomato
3 slices of onion

Comments:
1 more day untill my carb up, w00t! ive already planned out my food for the day and i cant wait to tuck in! mmm carbs! :drooling: i had a few low fat biscuits, but i made sure i didnt go over 60g of carbs, so all was good, still followed the guidelines for the day quite well, i ended up with 50-55g of carbs :p

mixta
03-18-2004, 04:48 AM
What do those low fat biscuits taste like? Can you get the green tea off the shelf at the supermarket?

iLUDEd
03-18-2004, 06:52 AM
theyre actually pretty decent, they come in a green packet in the health section @ coles..
yeah, u can get green tea at the supermarket, u should be able to find it in the tea section, if not coles should have it in the health section

rookiebldr
03-18-2004, 07:31 AM
Gyms closing by 2/3pm on weekends would so suck! The equipment looks great. I'm starting UD2 next week as well. :)

iLUDEd
03-18-2004, 09:15 AM
yeah, gyms that close so early are definatly teh ghey!

r00ks, youll enjoy UD2, its the shiznit, takes 1-2 cycles to nail it, but once you do it works awsome, good luck with it :)

iLUDEd
03-18-2004, 09:23 AM
[Day Four of On-Week #1 (UD2)]

Meal One:
1 slice wholemeal bread
1 slice low fat/carb cheese
3 small pieces of traditional salami (about 1cm thick each)

Meal Two:
1 green tea
4 egg whites
1 whole egg
6 small pieces of traditional salami

Meal Three:
2 beef cutlets
100g lettuce

Meal Four:
1 slice pizza
1 small piece of home made cake (5cm x 6cm x 1cm) haha wtf why am i being so technical

-=CARDIO=-
35min basketball

-=CARDIO=-
30min on the elliptical cross trainer
min heart rate: 90
max heart rate: 124
avg heart rate: 107
distance traveled: 7.1kg

Meal Five:
2 slices of ham
1 green tea

Comments:
we lost bball by 3pts, bright side was i hit a half court buzzer beater at the end of the game :) carb count was still around 50-60g, which still follows the guidelines, even though i had a piece of cake n a slice of pizza :)
and just to make sure im depleted properly b4 my tension workout, im going to do 30min of cardio AND THEN THE CARB UP BEGINS!! w0000 h000000!

mixta
03-19-2004, 06:22 AM
theyre actually pretty decent, they come in a green packet in the health section @ coles..
yeah, u can get green tea at the supermarket, u should be able to find it in the tea section, if not coles should have it in the health section

Ill have a bit of a look next time I go to coles (probably tomorrow, theres nothing in the fridge :D)


bright side was i hit a half court buzzer beater at the end of the game

awesome! Was it a hook shot?

iLUDEd
03-19-2004, 06:39 AM
awesome! Was it a hook shot?

nah it was a behind the back no look shot ;) haha
(it was really a running jumper)

iLUDEd
03-19-2004, 06:45 AM
[Day Five of On-Week #1 (UD2)]

Meal One:
1 slice low fat/carb cheese

-=CARDIO=-
30min on the elliptical cross trainer
min heart rate: 90
max heart rate: 124
avg heart rate: 107
distance traveled: 7.9kg

Meal Two:
70g of carbs worth of low fat lollies :)

-=WORKOUT=-
Dumbell Calf Raises 2x12
Squats 2x12
Dumbell Flat Bench 2x12
Cable Rows 2x12
Incline Bench Press 2x12
Close Grip Bench 2x12
Dumbell Shoulder Press 2x12
Leg Curls 2x12
Barbell Bicep Curl 2x12
Lat Pulldowns 2x12
Incline Situp 2x12

Meal Three:
2 pita bread pizza's
-2 slices of thin pita bread
-4 small mushrooms
-1 pepper
-1 chilli
-8 slices low fat cheese
-6 slices of low fat ham
-6 table spoons of salsa dip
-2 slices of onion
1 green tea

Meal Four:
1 pita bread pizza
-2 slice of thin pita bread
-2 small mushrooms
-1/2 pepper
-1/2 chilli
-4 slices low fat cheese
-3 slices of low fat ham
-3 table spoons of salsa dip
-1 slices of onion
100mL lemon squash
10 grapes

Meal Five:
4 pita bread wraps
-4 slice of thin pita bread
-4 small mushrooms
-1 pepper
-1 chilli
-8 slices of low fat ham
-3 table spoons of salsa dip
-3 slices of onion
2 green tea'a

Comments:
CARBBBBBBBBBBB UPPPPPPPPPPPPPPPPPP! need i say more? :drooling:
my 1st carb up using prodominatly pita bread and vegetables, thought id give pasta a miss this carb up coz i have it with sauce and mince meat, fair bit of fats in the sauce etc, and i gota keep low fat on this day.. ill be interested to see how i look in the morning

Tank23
03-19-2004, 07:48 AM
distance traveled: 7.9kg

Err...I think not! 7.9km maybe? :D

iLUDEd
03-19-2004, 08:29 AM
<homer> d'oh! </homer>
bad typo, i used yesterdays template for my journal entry tonight (musta been really depleted) haha

rookiebldr
03-19-2004, 08:41 AM
r00ks, youll enjoy UD2, its the shiznit, takes 1-2 cycles to nail it, but once you do it works awsome, good luck with it :)

Thanks, I've done it before for 3 weeks. I like the diet but didn't much care for the workouts. I'm planning 4 week chunks and see what progress I can make.

iLUDEd
03-19-2004, 08:45 AM
Thanks, I've done it before for 3 weeks. I like the diet but didn't much care for the workouts. I'm planning 4 week chunks and see what progress I can make.

ahh k, yeah the day 1 and 2 workouts are definatly a bitch, training with such high volume takes getting used to, i did a 5 week cycle of UD2, and after the 2nd week i actually started enjoying it and when i went off it and started training with less volume, it felt like i was barely workin out :mad:

iLUDEd
03-20-2004, 01:33 AM
[Day Six of On-Week #1 (UD2)]

Meal One:
1 blueberry muffin
2 wraps
-2 thin slices of pita bread
-4 slices low fat/carb cheese
-2 mushrooms
-1/2 pepper
-3 slices of onion
-4 slices low fat ham

-=WORKOUT=-
Dumbell Calf Raises 2x6
Squats 2x6
Dumbell Flat Bench 2x6
Cable Rows 2x6
Incline Bench Press 2x6
Close Grip Bench 2x6
Dumbell Shoulder Press 2x6
Deadlifts 2x6
Barbell Bicep Curl 2x6
Lat Pulldowns 2x6
Incline Situp 2x6

Meal Two:
1 wrap
-1 thin slice of pita bread
-1 slices low fat/carb cheese
-1 mushroom
-1/4 pepper
-2 slices of onion
-2 slices low fat ham
2 slices wholemeal bread

Meal Three:
3 slices of ham

Meal Five:
4 slices of ham

Meal Six:
1 blueberry muffin
2 pita bread vegi wraps
-2 thin slices of pita bread
-2 slices low fat cheese
-3 slices of onion
-1 capsicum

Comments:
im thinkin of stickin with a UD2 cut for another few weeks, complete 4 weeks of cutting, then 1 week of maintanence, then 2 weeks of using UD2 to bulk and take it from there and see if i wana bulk more, or get back to cutting.

Tank23
03-20-2004, 05:23 AM
Good sh*t Lude!! I'm gonna do UD2 for a few more weeks too. I reckon I won't be using UD2 for bulking, it's far too structured for my liking, other than for cutting. I mean...2 hour workouts are screwing up my study on uni nights. I'll most likely go with a standard diet keeping carbs controlled, and using HST to get mah mass back!!!!!!!! Booyeh!!

iLUDEd
03-20-2004, 09:55 AM
Good sh*t Lude!! I'm gonna do UD2 for a few more weeks too. I reckon I won't be using UD2 for bulking, it's far too structured for my liking, other than for cutting. I mean...2 hour workouts are screwing up my study on uni nights. I'll most likely go with a standard diet keeping carbs controlled, and using HST to get mah mass back!!!!!!!! Booyeh!!

it only takes a lil over an hour for the workouts on the UD2 :p
yeah im a lil spectical as to how a UD2 bulk would work, specially considering im real carb sensative, maybe i just wont use as many carb for the carb up

*note to self-use less carbs in carb up, looked bloated when i woke up*

iLUDEd
03-21-2004, 09:12 AM
[Day Seven of On-Week #1 (UD2)]

Meal One:
2 slices wholemeal bread
4 egg whites
2 whole eggs

-=CARDIO=-
30min on the elliptical trainer

Meal Two:
5 family assorted biscuits

Meal Three:
2 steaks
1 tomato
3 slices of onion
4 slices of bread

-=CARDIO=-
30min on the elliptical trainer\

Meal Five:
2 family assorted biscuits

Comments:
i really need to start eating next door with my oldies more often, mum made this off the hook steak with chilli powder.. mmmmmm
well ive tweaked the UD2 a lil to suit me better, ill basically be mixing up the carbs a lil, ive found that my bf% is too high to be consuming such a large carb load, so day 1 & 2 will consist of 60-70g of carbs each, day 3 & 4 will have 40-50g of carbs each day, and ill be carbing up from friday afternoon to saturday night (consuming 160-200g of carbs over that period), with sunday being another 40-50g carb day.. lets see how it goes shall we! :)

JustinF
03-22-2004, 03:41 AM
Stuff is looking good in here Lude. Keep it up!

iLUDEd
03-22-2004, 08:51 AM
Stuff is looking good in here Lude. Keep it up!

thanks dude :)

Day One of Maintanence

Meal One:
3 egg whites
1 whole egg
1 slice wholemeal bread

sub-total: 214cal, 19p, 6f, 19c

Meal Two:
1 table spoon olive oil
2 slices wholemeal bread
1 large tomato
2 slices onion
2 large chicken breasts

sub-total: 882cal, 79p 18.6f 53.4c

=WORKOUT=
Seated Leg Curls: 5@50kg 6@52.5kg 6@55kg 6@55kg
Barbell Squats: 10@62kg 10@72kg
Calf Raises: 2min@10kg

Barbell Curls: 6@32kg 4@37kg 5@37kg
Dumbell Curls: 12@20kg 12@20kg (10kg each dumbell)
Lever Bicep Curls: 2min@10kg
Wrist Curls: 12@dumbell 12@dumbell

Deadlifts: 6@62kg 6@77kg 5@97kg 4@102kg
Lat Pulldown: 12@40kg 12@40kg
Cable Row: 2min@10kg

Meal Three:
1 small t-bone steak
2 slices bread
1 tomato
2 slices onion

sub-total: 351cal, 21p 5.6f 52.4c

Meal Four:
100g raw cashew nuts

sub-total: 583cal, 17p 50f 17c

=CARDIO=
30min on the elliptical trainer (244cal burnt)

Meal Five:
100g raw pestashio nuts

sub-total: 607cal, 20p 50f 15c

TOTAL 2637cal 156p 130.2f 156.8c


Comments:
Well, I was aiming for maintanence, i went a lil over, a good 4-600 calories over, so i tried to do some cardio to even it up a lil :) haha, i really over-done it with the fats (note to self, dont eat so many nuts). I've decided to eat to maintanence for a week, then decide whether to do a 2-3 week mini bulk or eat to maintanence for a few more weeks. The idea with this training routine im using is doing a compound exersise for 4-6 reps, followed by another compound exersise for 10-12 reps, then finished off with a 2min set of an isolated movement. Lifts are a lil weak, but that comes from cutting for 2 months, most of my lifts with my new equipment are kinda sucky, its coz ive never done them b4 (eg. squats, lat pulldown). Anyhow, im going to try and keep calories down to 2000 for this week, dont wana shoot calories up too high too quickly or ill turn into a lard-ass again.

Bruteman
03-22-2004, 09:52 AM
lol, man, it seems like you change your mind a lot about training and diet. Interesting routine you had this last time. 2min's of a lift sounds painfull.

iLUDEd
03-22-2004, 10:21 AM
lol, man, it seems like you change your mind a lot about training and diet. Interesting routine you had this last time. 2min's of a lift sounds painfull.

lol, im consistently inconsistent :)
its a routine i saw Lyle post on his forum, and ever since i saw it ive been wanting to give it a go

iLUDEd
03-23-2004, 07:40 AM
Day Two of Maintanence

Meal One:
25g pistashio nuts

sub-total: 151cal, 5p 12f 3c

Meal Two:
4 egg whites
1 whole egg
1 slice wholemeal bread

sub-total: 224cal, 23p, 6f, 19c

Meal Three:
1 large chicken breast
1 tomato
2 slices onion
1 tablespoon olive oil
2 slices wholemeal bread

sub-total: 680cal, 45p 15f 53c

Meal Four:
25g raw cashews

sub-total: 143cal, 4.5p 12f 4c

=WORKOUT=
Flat Barbell Bench: 6@72kg 2@82kg 3@82kg 5@77kg
Incline Dumbell Bench: 12@20kg 12@20kg
Dumbell Flat Bench : 2min@20kg

Barbell Shoulder Press: 6@32kg 6@42kg 5@47kg 4@47kg
Seated Dumbell Shoulder Press: 10@20kg
Lateral Raises: 2min@12kg

Tricep Pulldown: 8@20kg 8@20kg 6@30kg 4@30kg
Tricep Pulldown: 12@20kg 12@20kg
Close Grip Bench: 2min@32kg

Incline Sit-ups: 6@10kg 6@15kg 6@15kg 6@15kg
Incline Twists: 12@5kg 12@5kg
Incline Sit-ups: 2min@bodyweight

=CARDIO=
20min on the elliptical trainer (171cal burnt)

Meal Five:
1 large chicken breast
1 tomato
2 slices onion
1 tablespoon olive oil
3 slices wholemeal bread

sub-total: 780cal, 45p 15f 67c

Meal Six:
25g raw cashews
1 green tea

sub-total: 143cal, 4.5p 12f 4c

TOTAL: 2121cal 127p 72f 150c


Comments:
my bench sucks, i remember i used to be able to 1 rep max 100kg.. oh well, its kinda fun eatin so many calories, even though im eatin at maintanence or a lil under it still feels like im bulking coz ive been on UD2 for a long time, i done a 5-6 week stint on it 2 months ago..

JustinF
03-24-2004, 04:09 AM
NIce work lude. Keep it going.

iLUDEd
03-24-2004, 08:34 AM
NIce work lude. Keep it going.

will do bro :)

iLUDEd
03-24-2004, 08:39 AM
Day Three of Maintanence

Meal One:
4 egg whites
1 whole egg
1 slice wholemeal bread

sub-total: 224cal, 23p, 6f, 19c

Meal Two:
2 tomatoes
4 slices onion
1 tablespoon olive oil
1/2 chilli
5 slices wholemeal bread
1 large chicken breast

sub-total: 780cal, 23p, 6f, 19c

Meal Three:
25g raw cashews

sub-total: 143cal, 64p 19.6f 84c

Meal Four:
1 slice mountain bread
1 large chicken breast
2 slices onion
2 slices cheese
1/2 chilli

sub-total: 477cal, 59p 7.5f 27c

=CARDIO=
60min on the elliptical trainer (407cal burnt)

Meal Five:
1 slice mountain bread
1 grilled beef fillet
2 slices onion
2 slices cheese
1/2 chilli

sub-total: 412cal, 37p 10.5f 27c

TOTAL: 2036 206p 49.6f 176c

Comments:
im startin to get enough protein into my diet, things are lookin good :)
i ordered some new bodyfat calipers, they should be here in 4 days or so, so now ill get to monitor my bf%, cant wait for them to get here, im guessin im around 16-18% :)

rookiebldr
03-24-2004, 09:01 AM
Yeah, it's fun to eat again after dieting hard even maintance seems like a ton of food. :drooling:

Looks like an interesting routine. How are you liking the 2mins of reps for 1 set?

iLUDEd
03-24-2004, 09:06 AM
Looks like an interesting routine. How are you liking the 2mins of reps for 1 set?

its a nice way to finish off workin a muscle, i do it with a really light weight so its not really that bad, its more of a phycological thing, not having to count and just setting the timer so you know when to stop

Coke
03-24-2004, 12:36 PM
Its nice to see you making the adjustments when needed...lol, consistently inconsistent but hanging in there - :thumbup:

Bruteman
03-26-2004, 11:29 PM
Its nice to see you making the adjustments when needed...lol, consistently inconsistent but hanging in there - :thumbup:
:withstupi

iLUDEd
03-29-2004, 10:04 AM
lol, thanks guys

well the past few days ive been busy with a marketing paper for uni, so i havnt been able to update my journal for the past 4 days, but basically i was just eating 2400-2600 calories, i've had 2 cardio sessions (30min each) and 1 lifting session, chest/shoulder/tricep, similar to the one i had earlier this week, just with less sets.

i received my bodyfat calipers in the mail, ive been measuring a fair bit over the past few days, and my readings have been real consistent, never been under 13%, never been over 14%, there SlimGuide spring loaded calipers.

ive worked out my LBM, and compared them to the bf% i got when i got my bodyfat reading about 5 months ago when i got my gym membership, since my last reading ive lost 6% and gained 3.6lbs of LBM (i was 90kg @ 20%, im now 13.2-13.8% at 77kg).. i didnt really cut properly untill i bought the UD2 book, and i followed it for a 5 week cycle, thats when i saw the majority of my weight and fat loss.

well, ive decided i wana cut again, untill i reach a lil below 10%, im giving myself 5 weeks to do this (same amount of time my last serious cut on UD2 lasted).. ive eaten to maintanance for a week, and im ready to get back into things.

iLUDEd
03-29-2004, 10:13 AM
Day 1/35 of UD2

Meal One
100g lettuce
2 med. beef schnitzels

=WORKOUT=
Squats 3x15
Dumbell Flat Bench 3x15
Cable Rows 3x15
Incline Sit-up 3x15
Leg Curls 3x15
Dumbell Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curls 2x15
Tricep Pushdowns 2x15
(done twice)

Meal Two
1/2 chicken
125 colesaw
60mL colesaw dressing

=CARDIO=
30min on Elliptical Trainer

Meal Three
1/2 chicken
125 colesaw
60mL colesaw dressing

Comments:
half price chickens @ the local supermarket after 9pm, w00t.. cheap protein!
$4.50 gets me a whole regular chicken, already cooked (750g). whereas 1kg of chicken breast cost's a good $15 a kilo. Looks like i'll be making alot more 9pm chicken runs in the near future :)

mixta
03-30-2004, 05:58 AM
Nice workout Lude, heaps of exercises there:thumbup:


half price chickens @ the local supermarket after 9pm, w00t.. cheap protein!
$4.50 gets me a whole regular chicken, already cooked (750g). whereas 1kg of chicken breast cost's a good $15 a kilo. Looks like i'll be making alot more 9pm chicken runs in the near future:)

That sounds good, dont forget to tell them not to burn em! :D

iLUDEd
03-30-2004, 09:25 AM
Nice workout Lude, heaps of exercises there:thumbup:

yeah, UD2 depletion workouts are great fun! (its a pity you cant detect the sarcasm over the internet) hehe

iLUDEd
03-30-2004, 09:33 AM
Day 2/35 of UD2

Meal One
80g sliced turkey breast

Meal Two
2 large chicken breasts
125g colesaw
30mL colesaw dressing

=WORKOUT=
Straight Leg Deadlifts 3x15
Chest Dips 3x15
Lat Pulldown 3x15
Incline Twist Sit-up 3x15
Leg Curls 3x15
Dumbell Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curls 2x15
Tricep Pushdowns 2x15
(done twice)

Meal Three
1/2 chicken
125g colesaw
30mL colesaw dressing

=CARDIO=
30min on Elliptical Trainer

Meal Four
1/2 chicken
125g colesaw
30mL colesaw dressing

Comments:
i got to coles at 8:30pm, dammit, an hour too early, had to pay full price for my roast chicken.. *note to self: go tomorrow at 10pm just to be sure*
im going to try and walk to my bedroom now, my legs are killing me.. the pain, i love it! ha

Coke
03-30-2004, 10:40 AM
...wish you the best with the diet dude, good whole body works - really doing great.

JustinF
03-30-2004, 02:26 PM
Nice work going on in here LUDE. Keep it up.

mixta
03-31-2004, 05:29 AM
i got to coles at 8:30pm, dammit, an hour too early, had to pay full price for my roast chicken.. *note to self: go tomorrow at 10pm just to be sure*

Im gonna give it a try tomorrow night :D


im going to try and walk to my bedroom now, my legs are killing me.. the pain, i love it! ha

at least you dont have far to go seeing you workout at home. Thats awesome having a gym at home, I bet youre happy with it!

iLUDEd
03-31-2004, 08:07 AM
at least you dont have far to go seeing you workout at home. Thats awesome having a gym at home, I bet youre happy with it!

haha i love it, ive wanted to turn my spare room in the house into a gym since i moved in here, ill take some pics of it and place it in my journal within a few days :D

iLUDEd
03-31-2004, 08:15 AM
Day 3/35 of UD2

Meal One
80g sliced chicken breast

Meal Two
3 slices wholemeal bread
3 chevapi
1 tomato
2 tablespoons of olive oil

=CARDIO=
30min on the Elliptical trainer

Meal Three
1/2 chicken
125g colesaw
30mL colesaw dressing

=CARDIO=
30min on the Elliptical Trainer

Meal Four
1/2 chicken

Comments:
my legs were so sore, i couldn't do 60min of cardio in a row, so i broke it up into 2 groups. still lept carbs under 70g (just).. our basketball season doesnt start for another week or so, so im going to do the UD2 as origonally outlined, with my tension workout on thursday night and the power workout on saturday afternoon, ive bought my carb up goodies so ill be ready to dig into them thursday night :)

iLUDEd
04-01-2004, 09:03 AM
Day 4/35 of UD2

Meal One
80g chicken breast

Meal Two
100g lemon glased chicken breast

Meal Three
40g froot loops
200mL soy milk

=WORKOUT=
Dumbell Calf Raises 2x12
Squats 2x12
Dumbell Flat Bench 2x12
Cable Rows 2x12
Incline Bench Press 2x12
Tricep Pushdowns 2x12
Barbell Shoulder Press 2x12
Leg Curls 2x12
Barbell Bicep Curl 2x12
Lat Pulldowns 2x12
Incline Situp 2x12

Meal Four
100g froot loops
350mL soy milk

Meal Five
1 lebonese pita bread
5 slices of low fat and low carb cheese
50mL salsa dip
1/2 pepper
1/2 chilli
2 mushrooms
1/4 onion
5 slices low fat ham

Meal Six
1 lebonese pita bread
5 slices of low fat and low carb cheese
50mL salsa dip
1/2 pepper
1/2 chilli
2 mushrooms
1/4 onion
5 slices low fat ham

Meal Seven
40g froot loops
200mL soy milk

Comments:
carb up, feel lethargic, not really bloated, i shouldnt have had meal seven, but meh.. couldnt help myself :) ill just have less carbs tomorrow..

iLUDEd
04-02-2004, 05:52 AM
Day 5/35 of UD2

Meal One
1 lebonese pita bread
5 slices of low fat and low carb cheese
50mL salsa dip
1/2 pepper
1/2 chilli
2 mushrooms
1/4 onion
5 slices low fat ham

Meal Two
1 lebonese pita bread
5 slices of low fat and low carb cheese
50mL salsa dip
1/2 pepper
1/2 chilli
2 mushrooms
1/4 onion
5 slices low fat ham

Meal Three
1 lebonese pita bread
5 slices of low fat and low carb cheese
50mL salsa dip
1/2 pepper
1/2 chilli
2 mushrooms
1/4 onion
5 slices low fat ham

Meal Four
75g froot loops
200mL soy milk

Meal Five
125g colesaw
30mL colesaw dressing

Meal Six
125g colesaw
30mL colesaw dressing

Meal Seven
2 slices mountain bread

Comments:
mmMMmmMMmMMmmm carb-up! ended up having 700g of carbs over the 30hr period, sounds about right :)

Tank23
04-03-2004, 01:07 AM
:spam:

Carb ups rule!

Any more progress after this first week back at UD2?

iLUDEd
04-03-2004, 04:15 AM
:spam:

Carb ups rule!

Any more progress after this first week back at UD2?

i did a bf% measurement this morning after breakfast n it read 12.9%.. ill see where i am on monday so i can compare properly :)

iLUDEd
04-03-2004, 04:23 AM
Day 6/35 of UD2

Meal One
handfull of chips
1 fish (fast food, batter peeled off)

Meal Two
1 slice mountain bread
4 slices low fat/carb cheese
3 slices low fat ham

Meal Three
1 slice mountain bread
4 slices low fat/carb cheese
3 slices low fat ham

=WORKOUT=
Calf Raises 2x6
Squats 2x6
Flat Bench 2x6
Cable Row 2x6
Incline Bench 2x6
Tricep Pushdown 2x6
Shoulder Press 2x6
Bicep Curl 2x6
Lat Pulldown 2x6
Incline Sit-Ups 2x6

Meal Four
100g froot loops
200mL soy milk

Meal Five
1 slice mountain bread
4 slices low fat/carb cheese
3 slices low fat ham

Meal Six
1 slice mountain bread
4 slices low fat/carb cheese
3 slices low fat ham
2 slices onion

Meal Seven
1 slice home made cake
2 slices wholemeal bread
1 tablespoon olive oil

Comments:
woke up this morning lookin decent, i recon my carb up still wasnt the best, too much frucrose/sucrose late at night, next week i wont have so much.. lookin forward to monday so i can measure my progress.

rookiebldr
04-03-2004, 01:07 PM
12.9% w00t! It'll be even better on Monday.

Bruteman
04-04-2004, 12:46 AM
12.9% how jelous am I?!

*looks down at own jiggly belly*

You UD2 guys are crazy, I don't know how you do it. Great job so far though.

mixta
04-04-2004, 05:30 AM
Yeah that UD2 thing sounds interesting. I have to look into that. Good work Lude

iLUDEd
04-04-2004, 11:39 AM
rooks - lets hope so, i measured again today and got the same reading

brute - i know, its a bitch, but it really does work, well worth it :)

mixta - hop on the UD2 bandwagon :)

w00t, a winsor pilates infomercial just came on.. i wonder what these models really use to workout to get into shape..

iLUDEd
04-04-2004, 11:45 AM
Day 7/35 of UD2

Meal One
1 slice mountain bread
3 slices low fat/carb cheese

Meal Two
3 slices wholemeal bread
3 tablespoons olive oil
1 tomato
2 slices onion

Meal Three
1 slice wholemeal bread
2 slices ham

Meal Four
1 slice wholemeal bread
2 slices ham

Meal Five
1 slice wholemeal bread
2 slices ham
1 steak

Meal Six
1 chicken kiev
125g colesaw
30mL colesaw dressing

Meal Seven
1 chicken kiev
125g colesaw
30mL colesaw dressing

=CARDIO=
30min on the Elliptical Trainer

Meal Eight
1 slice mountain bread
3 slices low fat/carb cheese

Comments:
8 small meals today, my metabolism will thank me later :)
tomorrow ill do my week to week comparison.. if the past 2 days have been anything to go by, i should be 12.9% @ 76kg (was 13.2-13.6% @ 77kg last week)..

iLUDEd
04-05-2004, 09:05 AM
Day 8/35 of UD2

Meal One
1 slice mountain bread
3 slices low fat/carb cheese
2 slices of ham

=WORKOUT=
Squats 3x15
Dumbell Flat Bench 3x15
Cable Rows 3x15
Incline Sit-up 3x15
Leg Curls 3x15
Dumbell Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curls 2x15
Tricep Pushdowns 2x15
(done twice)

Meal Two
2 chicken breast's
1 small serving lasagna

=CARDIO=
30min on Elliptical Trainer

Meal Three
1 large chicken breast
1 slice mountain bread
3 slices low fat/carb cheese
1 slice ham

Comments:
mmkay, today was my weigh in and bodyfat comparison day.
last week: 13.2-13.6%(it varied but those were the 2 most common readings i got) @ 77kg
today: 12.9% (got the same reading again today) @ 76.5kg
lost .5kg and 0.3-0.7% this week... b00 yah! :D

lost 2mm in my 4point bodyfat reading, if i lose 2mm a week, ill more than reach my 5 week goal of geting to 10% or below, 2mm a week will get me to the low 9's.. mwahaha, i dont expect to get to the low 9's, but low 10's would be great!

mixta
04-06-2004, 05:59 AM
getting down to 10 percent will be awesome Lude, I reckon you can do it!

iLUDEd
04-06-2004, 11:01 AM
getting down to 10 percent will be awesome Lude, I reckon you can do it!

haha, thanks mate.. ill do my best :) the lower i get my bf%, the longer i get to bulk!! :burger:

iLUDEd
04-06-2004, 11:07 AM
Day 9/35 of UD2

Meal One
4 egg whites
1 slice wholemeal bread

Meal Two
1 large beef steak
1 slice wholemeal bread
2 tablespoons olive oil
1 slice onion
50g mixed vegi's

=WORKOUT=
Straight Leg Deadlifts 3x15
Chest Dips 3x15
Lat Pulldown 3x15
Incline Twist Sit-up 3x15
Leg Curls 3x15
Dumbell Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curls 2x15
Tricep Pushdowns 2x15
(done twice)

Meal Three
1/2 chicken
125g colesaw
20mL colesaw dressing

=CARDIO=
30min on Elliptical Trainer

Meal Four
1/2 chicken
125g colesaw
30mL colesaw dressing

Comments:
got through the most difficult part of the diet/routine, the 2 depletion workouts.. arrgh, cardio a few hrs after it was tough on the legs! only 1.5days till my carb up.. w00t! n im not really craving carbs yet!

iLUDEd
04-07-2004, 10:29 AM
Day 10/35 of UD2

Meal One
4 egg whites
1 slice wholemeal bread
80g slices low fat ham

Meal Two
1 chicken breast
1 slice wholemeal bread
2 tablespoons olive oil
1 slice onion
1 tomato

Meal Three
1/2 chicken
125g colesaw
20mL colesaw dressing

=CARDIO=
60min on Elliptical Trainer

Meal Four
1/2 chicken
125g colesaw
30mL colesaw dressing

Comments:
bought my goodies for the carb up.. a box of froot loops, a box of some fruit nut wheat brand cereal, some low fat cookies, some vegi's and some pita bread for my pita bread pizza's.. mMmmMmm im also going to b havin a heap of milk on friday, being good friday n all, i wont be eating meat, and i dont have any whey.

iLUDEd
04-08-2004, 11:47 AM
Day 11/35 of UD2

Meal One
4 egg whites
1 slice wholemeal bread

Meal Two
30g froot loops
100mL soy milk
1 biscuit

=WORKOUT=
Dumbell Calf Raises 2x12
Squats 2x12
Dumbell Flat Bench 2x12
Cable Rows 2x12
Incline Bench Press 2x12
Tricep Pushdowns 2x12
Barbell Shoulder Press 2x12
Leg Curls 2x12
Barbell Bicep Curl 2x12
Lat Pulldowns 2x12
Incline Situp 2x12

Meal Three
100g froot loops
150mL soy milk

Meal Four
2 bread rolls
1 slice cheese
2 lettuce leaves
2 beef cutlet
1 chilli

Meal Five
80g tropicana
150mL soy milk

Meal Six
80g tropicana
150mL soy milk
2 cookies

Meal Seven
1 bread rolls
1 slice cheese
1 lettuce leave
1 beef cutlet
1/2 chilli

Meal Eight
40g tropicana
100mL soy milk

Comments:
dang.. i went nuts with the cereal tonight haha.. already talleyed up 465g of carbs, and im only supose to be on 700g of carbs overall (leaving me like 250g of carbs for tomorrow).. guess ill have to stick to non processed carbs tomorrow, beans n other assorted vegi's are looking good.

Tank23
04-08-2004, 10:37 PM
Ey dude. Isn't it no animal products on good friday, not just meat?

So you're only doing a month on UD2 huh? How's it going so far?

iLUDEd
04-09-2004, 02:33 AM
Ey dude. Isn't it no animal products on good friday, not just meat?

So you're only doing a month on UD2 huh? How's it going so far?

no animal products? :cry:
i think so.. all im allowed to eat today is some fish and vegi's.. which is what i was planning on eating anyways coz i went nuts n consumed like 2/3 of my allowed carb load after my tension workout..

yeah just 5 weeks of UD2.. hoping to get near 10% so i can start bulking.. last monday i dropped 2mm on my 4 point caliper measurements.. if i drop another 1-2mm this week then im on track for my goals.. another 3 weeks and 2 days to go, w00t! :)

iLUDEd
04-09-2004, 11:15 AM
Day 12/35 of UD2

Meal One
3 biscuits
1 med. fish
300g beans

Meal Two
1 biscuits
300g beans

Meal Three
2 biscuits
200g beans

Meal Four
100g colesaw

Comments:
today was good friday, so i stuck to vegi's and some fish :) .. carbs today wernt too high coz i wanted to stay @ 700g for the carb up.. didnt feel bloated at all through this carb up, think next week ill have the bulk of the carbs on the thursday night aswell :)

Bruteman
04-09-2004, 05:56 PM
The way you are sticking to your diet is inspiring my man :thumbup: My fat @ss could take some lessons from you :p

mixta
04-10-2004, 02:40 AM
Yeah i need a few tips on diet too, nice work iLUDEd :thumbup:

iLUDEd
04-10-2004, 08:37 AM
lol im kinda real used to it now, im not even really fussed on low carb/cal days.. once u get past the 1st 2 depletion workouts, the rest is a piece of cake (literally.. and alot of it) :)

iLUDEd
04-10-2004, 08:51 AM
Day 13/35 of UD2

Meal One
2 biscuits
1 beef cutlet

Meal Two
40g froot loops
150ml soy milk

=WORKOUT=
Calf Raises 2x6
Squats 2x6
Flat Bench 2x6
Cable Row 2x6
Incline Bench 2x6
Tricep Pushdown 2x6
Shoulder Press 2x6
Bicep Curl 2x6
Lat Pulldown 2x6
Incline Sit-Ups 2x6

Meal Three
80g froot loops
200ml soy milk

Meal Four
3 burger patties
1 saussage
100g raw cashews
100g mixed vegi's

Meal Five
1 burger pattie
100g mixed vegi's
50g raw cashews

Comments:
only worrying sign.. too many cashews.. dammit, them things r so addictive!
and meal 3 and 4 were like 30min apart.. :confused:
still ate at maintanance though, hoping to lose 1-2mm on my caliper measurements on monday *crosses fingers*

rookiebldr
04-10-2004, 12:55 PM
*crosses fingers for you*

5 weeks already eh and 3 more to go. I hope I can hold out that long. Good going dude.

iLUDEd
04-11-2004, 01:18 PM
hehe thanks rook, im pretty sure i'll be able to :)

iLUDEd
04-11-2004, 01:23 PM
Day 14/35 of UD2

Meal One
3 slices wholemeal bread
2 tablespoons olive oil
3 slices onion

Meal Two
4 biscuits
1 steak
50g raw cashews

Meal Three
1 steak
2 biscuits

Meal Four
1 steak

Meal Five
3 beers
200mL vodka

Meal Six
2 biscuits
100g low fat ham

Comments:
dam beer & vodka shots.. i already feel my head thumpin n i aint gone to bed yet.. hmm.. a 5:30am journal update, if i stay up for another 30min, i can do some cardio while listening to the breakfast show on the radio,, then i wont feel so bad for havin a few drinks :)

iLUDEd
04-12-2004, 10:23 AM
Day 15/35 of UD2

Meal One
4 egg whites
1 slice wholemeal bread

=WORKOUT=
Squats 3x15
Dumbell Flat Bench 3x15
Cable Rows 3x15
Incline Sit-up 3x15
Leg Curls 3x15
Dumbell Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curls 2x15
Tricep Pushdowns 2x15
(done twice)

Meal Two
1 med stake
150g mixed vegi's

=CARDIO=
30min on Elliptical Trainer

Meal Three
125g colesaw
20g colesaw dressing
200g lean chicken

Meal Four
125g colesaw
20g colesaw dressing
200g lean chicken

Comments:
weighed in at 12.5% @ 75kg. im thinkin these are a lil outa wack though, because i woke up dehydrated from a big night out. ill take bodyfat measurements tomorrow to double check.

JustinF
04-13-2004, 03:29 AM
Nice work LUDE. Keep it going bro.

Coke
04-13-2004, 05:59 AM
Great efforts man, nicely detailed work with the exception of the weights used but that is cool too - ;)

mixta
04-14-2004, 02:06 AM
Nice work Lude, 10 percent BF is just 2 percent away. I see you had some beer and Vodka shots, I dont mind a bit of Vodka now and then :D

iLUDEd
04-14-2004, 03:46 AM
JustinF - thanks bro.

CoCoa - lol, i should start recording my weight (but the ego wont let me) tsk @ all that volume :(

mixta - ill be sure to get 11%, 10% would be ideal.

iLUDEd
04-14-2004, 03:48 AM
Day 16/35 of UD2

Meal One
100g chicken breast

Meal Two
3 slices wholemeal bread
2 tablespoon olive oil
2 slices onion
100g chicken breast

=WORKOUT=
Straight Leg Deadlifts 3x15
Chest Dips 3x15
Lat Pulldown 3x15
Incline Twist Sit-up 3x15
Leg Curls 3x15
Dumbell Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curls 2x15
Tricep Pushdowns 2x15
(done twice)

Meal Three
100g low fat ham
2 biscuits

=CARDIO=
30min on Elliptical Trainer

Meal Four
100g chicken breast

Comments:
didn't get a chance to update my journal last night, shame on me :)

iLUDEd
04-14-2004, 11:46 AM
Day 17/35 of UD2

Meal One
4 egg whites
1 slice wholemeal bread

Meal Two
4 slices white bread (55g carb)
2 table spoons olive oil
1 steak

=CARDIO=
30min on Elliptical Trainer

Meal Three
1 steak
1 slice low carb cheese

=CARDIO=
1 slice low carb cheese

Meal Four
100g chicken breast

Comments:
w00t, carbs @ 66g.. its pushing it, but i got a late ball game 2mor night @ 10pm, so ill be doing 30min of extra cardio, which moves my tension workout to 12, which then moves my bedtime to 3-4am (meh, dont have uni 2mor coz of our easter break, so i can use this time for extra study). i also noticed that one pec is more developed than the other, i took some pics tonight that i have to track progress, usually im flexing in them, but i decided to see if my abs were visable when i relaxed my whole body, turns out my right pec is really underdeveloped compared to the left :(
im guessing its coz im left handed, n i may be favouring my left side when i do barbell related chest work.

JustinF
04-15-2004, 04:58 AM
Do you ever do DB work?

iLUDEd
04-15-2004, 08:14 AM
Do you ever do DB work?

sometimes, the set of DB's i got require the free weights to have a bigger hole, ive only got a few 6 5's and 2 15's that fit on them, so i only use them every now and then.. when i get me a job, i need to buy me some more weights, so ill just get the ones that fit the dumbbell set i have.

iLUDEd
04-15-2004, 12:39 PM

iLUDEd
04-15-2004, 12:44 PM
Day 18/35 of UD2

Meal One
4 slices soy bread
50g vegi's
200g chicken breast

Meal Two
1 steak

Meal Three
1 steak
1 tomato

=CARDIO=
35min basketball
scored 14pts in a pre-season game.

Meal Four
40g froot loops
100mL soy milk
1 biscuits

=WORKOUT=
Dumbell Calf Raises 2x12
Dumbell Flat Bench 2x12
Cable Rows 2x12
Incline Bench Press 2x12
Tricep Pushdowns 2x12
Barbell Shoulder Press 2x12
Leg Curls 2x12
Barbell Bicep Curl 2x12
Lat Pulldowns 2x12
Incline Situp 2x12

Meal Five
100g tropicana
300mL soy milk

Meal Six
100g tropicana
300mL soy milk

Meal Seven
80g tropicana
200mL soy milk

Comments:
was out shoppin with some mates, we ate out for breakfast (that would explain meal 1) i have an open chicken breast sandwhich, n the slices of bread were huge, 2 slices were equivalent to 4. anyways, played our 1st pre-season game of bball 2nite so the cardio made me feel less guilty about meal 1. i dont think this cycle will be too productive, i'd be very suprised if i drop any bf% this week. my 3 after workout carb up meals were an hour apart from each other (had a real late workout and wanted to get the carbs into me b4 i went to bed). 320g of carbs consumed so far, 420 left for tomorrow :)

iLUDEd
04-16-2004, 12:03 PM
Day 19/35 of UD2

Meal One
180g biscuits

Meal Two
1 large bread roll

Meal Three
subway chicken fillet footlong
-2 chicken fillets
-cheese
-onion
-capsicum
-tomato
-hallepino's

Meal Four
150g pasta
1/2shot vinegar
1/2shot lemon mineral water

Meal Five
4 slices wholemeal bread
1 slice white bread
4 slices low fat cheese
10 slices low fat ham
8 pieces salami
1shot vinegar
1shot lemon mineral water

Comments:
had like 520g of carbs today, thats like 840g all up (most ive ever had in a carb up).. found that my last cycle i lost 2 much weight, so i thought id add a few more carbs into the mix, id have added more, but im not 100% on how depleted i was. also, those vinegar shots made me thirsty as hell, after each one, i sculled like 1 liter of water within a few minutes. hope i pee it all out in the morning, dont wana be all bloated tomorrow.

McBain
04-18-2004, 06:45 AM
hey dude, is there anywhere in oz that you've found that sells cheap protein powder, aussiebodies is a damn rip off!

iLUDEd
04-18-2004, 11:52 AM
hey dude, is there anywhere in oz that you've found that sells cheap protein powder, aussiebodies is a damn rip off!

i heard aussiebodies is ****e.

the cheapest good quality whey i've seen is aus is here, ill be ordering this once i get some steady income:
http://www.sizematters.com.au/store/index.php?action=item&substart=0&id=195

this is the cheapest i saw on that site:
http://www.sizematters.com.au/store/index.php?action=item&substart=0&id=56

iLUDEd
04-18-2004, 11:57 AM
heres a look at where i workout.

list of equipment (as you can see in the pics) are:
-squat rack (also has chest/tricep dip handle's)
-lat pulldown macine (has cable row extention & tricep pulldown bar)
-adjustable situp bench
-incline/decline bench (with leg extention)
-elliptical cross trainer
-barbell
-dumbbell set
-130kg free weight
-weight tree

i was lucky enough to talk mum into giving me my 21st bday present a few months early (im 21 in june), parents bought everything for me for my 21st present except the 100kg free weights, barbell and incline/decline bench.

iLUDEd
04-18-2004, 12:02 PM
Day 20/35 of UD2

Meal One
6 egg whites
2 slices wholemeal bread

Meal Two
2 slices wholemeal bread
4 slices ham
4 pieces salami
2 slices low fat cheese

=WORKOUT=
Calf Raises 2x6
Squats 2x6
Flat Bench 2x6
Cable Row 2x6
Incline Bench 2x6
Tricep Pushdown 2x6
Shoulder Press 2x6
Bicep Curl 2x6
Lat Pulldown 2x6
Incline Sit-Ups 2x6

Meal Three
6 biscuits
1 slice low fat cheese

Alcho-ma-hol
4 millers beers.
3 barcardi & mango juice.

Meal Four
6 slices raisen bread
1 chicken burger

Meal Five
100g bbq chips

Comments:
tsk, 2nd weekend in a row ive drank. kinda noticed its harming my results (specially when i pig out when i get home after a night out). not going to drink again until i finish this cycle, i may throw in an extra week if i dont reach my goals.

iLUDEd
04-18-2004, 12:06 PM
Day 21/35 of UD2

Meal One
4 slices wholemeal bread
3 tablespoons olive oil
100g potatoes
100g chicken breast

Meal Two
3 slices low fat cheese
2 slices raisen bread

=CARDIO=
20min eliptical cross trainer

Meal Three
80g potatoes
100g chicken breast

Meal Four
100g sliced low fat ham

Comments:
bleh, this week was kinda a screw up. ill be very suprised if i drop any bf% this week, i could possibly have even put some on. im feeling/looking really bloated, i guess ill find out tomorrow.

mixta
04-19-2004, 06:10 AM
Thats a great setup Lude, Id love to have something like that :) Do you get the music pumping or do you prefer to have the place quiet?

Coke
04-19-2004, 08:36 AM
Nice early b'day gift - you ought to be set bro, lol...best of luck with it all!

iLUDEd
04-19-2004, 10:04 AM
mixta - usually do my workouts at 8pm, when the top 30 radio program is on, crank it up nice n loud! :)

cocoa - haha yeah, i have everything i need now, maybe some more free weights for when i get stronger, but for now im pretty set :)

iLUDEd
04-19-2004, 10:14 AM
Day 22/35 of UD2

Meal One
4 egg whites
1 slice wholemeal bread

Meal Two
2 lean beef steaks
100g corn


=WORKOUT=
Squats 3x15
Incline Bench 3x15
Cable Rows 3x15
Leg Raises (abs) 3x15
Leg Curls 3x15
Dumbell Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curls 2x15
Tricep Pushdowns 2x15
(done twice)

Meal Three
1 large chicken breast
100g chilli beans

=CARDIO=
30min on Elliptical Trainer

Meal Four
1 large chicken breast
100g chilli beans

Comments:
measured in at 12.5% @ 75.8kg this morning. put on some weight this week (i expected as much), but my bodyfat stayed the same, but my total fat reading went up .2lbs .. gota stay more strick to this diet, for the next 3 weeks im going to be strict as anything. also, im going to move my tension workout to friday morning, and have thursday as another cardio/low cal and carb day, with my carb up starting friday morning and ending late saturday afternoon. this is because my basketball season has started again, and games start from 6-10pm, and i cant afford to do my tension workout @ 11:30pm. i could also do with another day of low cal/carbs this week.

Tank23
04-20-2004, 03:48 AM
Drinking acho... tuttut tuttut tuttut tuttut tuttut tuttut tuttut

That gym room is looking pretty good mate. Ya had to have the typical wog wall unit in there, didn't ya? :D:D:D

iLUDEd
04-20-2004, 06:39 AM
Drinking acho... tuttut tuttut tuttut tuttut tuttut tuttut tuttut

lol, im not goin to drink untill my mates 21st (another 3 weeks away).. then i can start bulking :)


That gym room is looking pretty good mate. Ya had to have the typical wog wall unit in there, didn't ya? :D:D:D

lol, my parents got a new wall unit, so they put the old one into my lounge room

iLUDEd
04-20-2004, 09:41 AM
Day 23/35 of UD2

Meal One
4 egg whites
1 slice wholemeal bread

Meal Two
2 fish
100g roasted capsicum

=WORKOUT=
SLDL 3x15
Chest Dips 3x15
Lat Pulldown 3x15
Incline Sit-ups 3x15
Leg Curls 3x15
Dumbell Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curls 2x15
Tricep Pushdowns 2x15
(done twice)

Meal Three
1 large chicken breast
1 slice low carb/fat cheese
2 slices ham

=CARDIO=
30min on Elliptical Trainer

Meal Four
1 large chicken breast
1 slice low carb/fat cheese
2 slices ham

Comments:
mmm.. meals 3 & 4 are becomin a favourite.. cover the breast with chilli powder, chuck it in the oven, 15min later take it out, cut it in 2 and put in some cheese n ham, let it cook for another 10min and eat. *drools*

iLUDEd
04-22-2004, 12:48 AM
Day 24/35 of UD2

Meal One
4 egg whites
1 slice wholemeal bread

Meal Two
2 steaks
2 slices wholemeal bread
2 slices low fat/carb cheese

Meal Three
1 steak

Comments:
didnt get a chance to make an entry yesterday, was too busy working on my presentation for uni (presented it today, went kinda ok considering im usually a nervious public speaker).. anyways i didnt get a chance to do any cardio yesterday so i just ate 1 meal less.. got a ball game tonight so that will be 25-30min of cardio worth, then ill start my carbup/tension workout friday morning.

iLUDEd
04-22-2004, 09:31 AM
Day 25/35 of UD2

Meal One
6 egg whites
2 slice wholemeal bread

Meal Two
1 chicken breast
1 slice low carb/fat cheese
2 slices low fat ham

=CARDIO=
Basketball: 28min

Meal Three
1 large chicken breast
1 slice low carb/fat cheese
2 slices ham
100g colesaw
30mL colesaw dressing

=CARDIO=
22min on Elliptical Trainer

Meal Four
4 slices ham

Comments:
had 3 hours sleep, so i didnt have much energy for the ball game.
i ordered some whey and creatine about 10min ago, i already have a maltodextrin and some left over l-glutamine (dont know how beneficial it is, but ill chuck it into my post workout shake). ill use the supplements for post W/O with the tension and power workouts (for my 2 remaining weeks on UD2), then continue to use it when i start to bulk :)

Tank23
04-22-2004, 07:22 PM
Geez mate, 3 hours sleep, that sucks. Get some rest :)

How's things going dude? How long left on UD2?

iLUDEd
04-22-2004, 11:51 PM
Geez mate, 3 hours sleep, that sucks. Get some rest :)

How's things going dude? How long left on UD2?

i know, 3hrs is nothing, i had a **** game too, had no energy.
UD2 is goin good, got 1 more week after this cycle (only 3 days left of this one), but i might do another week depending what bf% i reach by the end of next week, coz i had 1 week where i stuffed things up.

mixta
04-23-2004, 01:38 AM
Three hours sleep is terrible! Had another look at your gym setup, awesome :)

JustinF
04-23-2004, 06:21 AM
Nice work in here LUDE. Nice gym setup!!

iLUDEd
04-23-2004, 11:58 AM
thanks guys :D

iLUDEd
04-23-2004, 12:05 PM
Day 26/35 of UD2

Meal One
2 muesli bars
30g lollies

=WORKOUT=
Dumbell Calf Raises 2x12
Dumbell Flat Bench 2x12
Cable Rows 2x12
Incline Bench Press 2x12
Tricep Pushdowns 2x12
Barbell Shoulder Press 2x12
Leg Curls 2x12
Barbell Bicep Curl 2x12
Lat Pulldowns 2x12
Incline Situp 2x12

Meal Two
30g lollies
1 muesli bar
1 pita bread pizza
2 slices wholemeal bread

Meal Three
1 pita bread pizza
1 shot vinigar
100mL lemon soda water

Meal Four
60g icecream
200mL milk

Meal Five
2 muffins

Meal Six
40g biscuit
50g vegetables

Comments:
carb intake was @ 400g today. going to have 350g of carbs tomorrow along with my power workout and things will be sweet.
<drool> w00t, thats like, 5 pita bread pizzas! :) </drool>

Bruteman
04-24-2004, 12:03 AM
Just catchin' up and thought I'd say hi :) . Nice little gym setup you got there.

iLUDEd
04-24-2004, 07:49 AM
cheers brute :)
makes it that little bit more easier to stay motivated when you have the equipment perminatly setup 10m away from you :)

iLUDEd
04-24-2004, 08:13 AM
Day 27/35 of UD2

Meal One
1 pita bread pizza

Meal Two
100g cake
1 english muffin

Meal Three
150g vegi's

Meal Four
1 pita bread pizza
100g biscuits

Meal Five
1 muffin
2 slices toast
2 pieces of choclate

Meal Six
100g cake
200g vegetables

Comments:
decided im going to do the 8 day variation of the UD2, so power workout is moved to tomorrow. carb intake for the day was 370, so my total carb up was at 770g. sounds about right :)

iLUDEd
04-25-2004, 09:28 AM
Day 28/35 of UD2

Meal One
5 slices wholemeal bread
2 tomatoe
2 slices onion
2 tablespoon olive oil

Meal Two
1 musesli bar

=WORKOUT=
Calf Raises 2x6
Squats 2x6
Flat Bench 2x6
Cable Row 2x6
Incline Bench 2x6
Tricep Pushdown 2x6
Shoulder Press 2x6
Bicep Curl 2x6
Lat Pulldown 2x6
Incline Sit-Ups 2x6

Meal Three
muesli bar
1 steak souvlaki

Meal Four
1 fruit bar
1 muesli bar
20g biscuit
20g low fat ham

Meal Five
2 chicken cutlets

Comments:
ive noticed my squatting form improves a heap when im squatting with lower reps and a higher weight. carbs were a lil too high for maintanance day, maybe 20-40g over, but meh.. ill just keep carbs down to 100g for tomorrow.

Tank23
04-25-2004, 05:43 PM
Yeh squatting with low reps feels heaps better. My back fatigues heaps with the higher reps. Do you have a mirror in your gym room? I need one in mine.

iLUDEd
04-26-2004, 12:03 AM
Yeh squatting with low reps feels heaps better. My back fatigues heaps with the higher reps. Do you have a mirror in your gym room? I need one in mine.

a full length mirror and a tv are the next additions to come into my gym room.

<rant> 1hr sleep is t3h gh3y, die uni, DIEEEEEEEE!! </rant>

lucky its my "do nothing day", i barely have the energy to stay awake, my sleeping patterns r totally screwed so i had to do an all nighter last night so id be up for my international marketing test this morning (the extra cramming helped), the plan is to stay up till 10-11pm.. then my insomniac type sleeping patterns will be corrected and back to normal.

mixta
04-26-2004, 05:58 AM
I agree with the squatting with lower reps. Balance starts becoming a issue with higher reps, tipping over is no fun :D

iLUDEd
04-26-2004, 06:14 AM
I agree with the squatting with lower reps. Balance starts becoming a issue with higher reps, tipping over is no fun :D

w0rd. i cant wait till i start bulking, wont have to lift such high reps with such high volume. i could also do with more muscle on my frame, the skins starting to get loose.

iLUDEd
04-26-2004, 06:23 AM
Day 29/35 of UD2

Meal One
5 egg whites
2 slices white bread

Meal Two
1 piece of cake

Meal Three
100g biscuits

Meal Four
2 steaks
3 slices how fat/carb cheese
3 slices white bread

Comments:
my 5 week cycle is coming to an end. tomorrow begins my final week.
ill do a weigh-in and bodyfat reading tomorrow. supplements are expected to arrive by friday, so they will be here in time for the beginning of my maintanance stage.

JustinF
04-27-2004, 05:12 AM
:spam:

:)

iLUDEd
04-27-2004, 09:29 AM
:spam:

:)

:spam:

:strong:

:)

iLUDEd
04-27-2004, 09:39 AM
Day 30/35 of UD2

Meal One
4 egg whites
1 slice wholemeal bread

Meal Two
1 tomato
2 slices wholemeal bread
1 tablespoon olive oil
1 large chicken breast

=WORKOUT=
Squats 3x15
Incline Bench 3x15
Cable Rows 3x15
Leg Raises (abs) 3x15
Leg Curls 3x15
Dumbell Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curls 2x15
Tricep Pushdowns 2x15
(done twice)

Meal Three
1 large chicken breast
1 tomato

=CARDIO=
30min on Elliptical Trainer

Meal Four
1 large chicken breast
1 tomato

Comments:
had my weigh in and bf readings. 75kg @ 12.1%. there goes another .4% of bodyfat. im lookin good for a mid 11% reading by the end of my 5 week cycle. pretty happy with that, ive consistently lost 1kg of weight and 1mm on my skin fold readings each week ( not including the week before last, that was a total screw up, but meh, i gained some LBM that week, so it was ok :) ).

JustinF
04-28-2004, 05:41 AM
Looks like you're right on track to meeting your goals! Great job!

iLUDEd
04-28-2004, 07:02 AM
Looks like you're right on track to meeting your goals! Great job!

thanks dude, i took a few snaps with my digicam. heres a comparison before and after pic. first one i think was taken i think early Janurary, the one on the right was taken today after my 2nd depletion workout (about a 12 week differance)

JustinF
04-28-2004, 07:35 AM
Great work LUDE. Your hard work had paid off huge!! Congrats!!

iLUDEd
04-28-2004, 08:48 AM
Great work LUDE. Your hard work had paid off huge!! Congrats!!

thanks dude :)
still got another .4% bodyfat to drop by monday if all goes to plan for the final week of my cut :)

iLUDEd
04-28-2004, 08:50 AM
<shameless_wh0ring>
:spam: i have comparison pics on the previous page :spam:
</shameless_wh0ring>

iLUDEd
04-28-2004, 09:15 AM
Day 31/35 of UD2

Meal One
4 egg whites
1 whole egg
1 slice wholemeal bread

=WORKOUT=
Deadlifts 3x15
Flat Bench 3x15
Lat Pulldown 3x15
Incline Twist Situp 3x15
Leg Curls 3x15
Dumbell Calf Raises 3x15
Barbell Shoulder Press 2x15
Barbell Bicep Curls 2x15
Tricep Pushdowns 2x15
(done twice)

Meal Two
2 small steaks
2 slices wholemeal bread
2 slices low fat/carb cheese
3 slices low fat ham

Meal Three
1 large chicken breast
125g colesaw
20g colesaw dressing

=CARDIO=
30min on Elliptical Trainer

Meal Four
1 large chicken breast
125g colesaw
20g colesaw dressing

Comments:
my final depletion workout of this cutting cycle, feels good to not have to do so many sets of 15s for a while :) cant wait to start my new routine, its pretty kickass if i dont say so myself :)

iLUDEd
04-29-2004, 12:12 AM
<tony_montana> say hello to my lil friend... </tony_montana>

here are the supps ill be using to supplement my bulking diet.
- 1,25kg WPI, caramel fudge flavour *drools*.. this actually tastes fantastic!
- 500g creatine micronised monohydrate
- 1kg l-glutamine (had this for ages, may aswell use it b4 it expires)
- 2kg maltodextrin (also had this for a while, still got over 1kg left)

my whey & creatine order just came in today. :clap:

Coke
04-29-2004, 07:20 AM
...lol, looks like Lude is about to go gansta with it - ;) Good luck with it all man!

iLUDEd
04-29-2004, 08:18 AM
...lol, looks like Lude is about to go gansta with it - ;) Good luck with it all man!

w0rd up y0!

hrrm, doesnt quiet sound right coming from a white guy. :scratch:

iLUDEd
04-29-2004, 11:01 AM
Day 32/35 of UD2

Meal One
3 egg whites
1 whole egg
1 slice wholemeal bread

Meal Two
1 small steak fillet
1 slice low fat/carb cheese
1 slice low fat ham
1 slice wholemeal bread

Meal Three
1 small steak fillet
1 slice low fat/carb cheese
1 slice low fat ham
1 slice wholemeal bread

=CARDIO=
30min Basketball (scored 11pts)

Meal Four
1/2 regular chicken
125g colesaw
20mL colesaw dressing

Meal Five
1/2 regular chicken
125g colesaw
20mL colesaw dressing

=CARDIO=
30min on the Elliptical Crosstrainer

Comments:
only a few more days to go. ive played around with some realistic goals, im not too sure how my LBM/fat gain ratio will go with my bulk, since ive never really bulked before, so i wont be able to make real accurate goals untill i finish my bulk cycle. my current aim for my slow bulk is to put on 6kg (13.2lbs) over 12 weeks. meh, still got 3 days to go on my cut so ill focus on this untill im done.

iLUDEd
04-30-2004, 05:50 AM
Day 33/35 of UD2

Meal One
3 egg whites
1 whole egg
1 slice wholemeal bread

Meal Two
20g whey
5g creatine
20g maltodextrin
2 biscuits

=WORKOUT=
Dumbell Calf Raises 2x12
Dumbell Flat Bench 2x12
Cable Rows 2x12
Incline Bench Press 2x12
Tricep Pushdowns 2x12
Barbell Shoulder Press 2x12
Leg Curls 2x12
Barbell Bicep Curl 2x12
Lat Pulldowns 2x12
Incline Situp 2x12

Meal Three
40g whey
30g malto
10g l-glutamine
5 biscuits

Meal Four
100g focaccia
4 slices low fat/carb cheese
3 slices low fat ham
3 biscuits

Meal Five
100g focaccia
4 slices low fat/carb cheese
3 slices low fat ham
3 biscuits

Meal Six
20g whey

Meal Seven
100g focaccia
4 slices low fat/carb cheese
3 slices low fat ham
2 biscuits

Comments:
it could have been a placebo effect, but i was using the same weight as i was last week, and i was pushing the weight alot better, i even added some extra weight on some of the lefts. im guessing it was the creatine, but i could also have gotten the added boost from the whey and malto aswell (i hadnt ever used it for pre-workout before while on UD2). Carb-Up tally so far: 302g. 350g of carbs to go tomorrow then the carb up is done. :burger:

mixta
04-30-2004, 08:17 AM
Well done with the pics Lude, great work! :thumbup:

iLUDEd
04-30-2004, 08:59 AM
Well done with the pics Lude, great work! :thumbup:

thanks dude :thumbup:

Coke
04-30-2004, 09:57 AM
...you have done some nice work, good improvement Lude.

iLUDEd
04-30-2004, 11:30 AM
...you have done some nice work, good improvement Lude.

thanks dude, when i get off UD2 ill be posting the weight i use to lift also :)
(pretty sure it was you who asked me why i wasnt posting the weight while i was on UD2) hehe

Bruteman
04-30-2004, 09:26 PM
Wow! Nice job on the cut bro'! How much weight do you plan on trying to gain on your bulk?

iLUDEd
04-30-2004, 10:10 PM
Wow! Nice job on the cut bro'! How much weight do you plan on trying to gain on your bulk?

thanks dude :) i wana put on 6kg (13.2 lbs), im giving myself 12 weeks to do this, i wana do a slow bulk so i can try and keep under 13% when im done :)

mixta
05-01-2004, 09:27 AM
The bulk sounds like fun, doing it slow and keeping it under 13% when youre done sounds like a good idea :)

iLUDEd
05-01-2004, 01:20 PM
Day 34/35 of UD2

Meal One
100g turkish bread
3 biscuits

Meal Two
100g turkish bread
3 slices low fat/carb cheese
2 slices low fat ham
2 biscuits

Meal Three
100g turkish bread
4 slices low fat/carb cheese
3 slices low fat ham
4 biscuits

Meal Four
50g cashews

Meal Five
100g cake
40g cashews
1 small fish

Meal Six
7 beers

Meal Seven
1 large KFC chips
3 pieces KFC chicken (skin off)
1 small colesaw

Meal Eight
chicken roll

Comments:
will count carbs tomorrow or when i wake up. currently intoxicated. w00t!

iLUDEd
05-01-2004, 01:21 PM
The bulk sounds like fun, doing it slow and keeping it under 13% when youre done sounds like a good idea :)

yeah, i wana make sure i do it slow, i dont wana put on too much bodyfat too soon :)

iLUDEd
05-02-2004, 12:55 AM
carb intake day before: 302
carb total for yesterday: 454
carb-up total: 756

looks about right.. feel a lil bloated from the alchol though, but u cant knock back free beer & KFC :)

rookiebldr
05-02-2004, 07:40 AM
Awesome work on the diet bro. Not only did you lean up, but you're definitely looking more defined, harder and bigger. Nicely done.

Good luck on the subsequent bulk.

iLUDEd
05-02-2004, 09:13 AM
Awesome work on the diet bro. Not only did you lean up, but you're definitely looking more defined, harder and bigger. Nicely done.

Good luck on the subsequent bulk.

thanks dude, im a lil iffy on the bulk, im kinda scared im gona put fat on too quickly. im so used to UD2 now, that any other form of training/diet seems weird. i could always throw in a week or 2 of UD2 to keep my bf% low, i could go a 3 week bulk, with a 1 week UD2 cut. *shrugs*.. i guess ill just play it by ear and see what happens

ryuage
05-02-2004, 09:19 AM
why not try the bulking version of ud2?

iLUDEd
05-02-2004, 09:25 AM
Day 35/35 of UD2

Meal One
4 biscuits

Meal Two
4 slices wholemeal bread
4 slices cheese
1/2 tomato
few slices of onion
2 beef patties

Meal Three
20g whey
20g malto
5g creatine

=WORKOUT=
Flat Bench: 4@82kg - 4@82kg (180.4lbs)
Lat Pulldown: 6@40kg - 6@40kg (88lbs)
Bicep Curl: 6@37kg - 6@37kg (81.4lbs)
Tricep Pushdown: 6@30kg - 6@30kg (66lbs)
Shoulder Press: 6@42kg - 6@50kg (110lbs)
Calf Raises: 6@30kg - 6@30kg (66lbs)
Squats: 6@72kg - 6@72kg (158.4lbs)
Incliine Situps: 6@15kg - 6@15kg (33lbs)
Incline Bench: 6@62kg - 6@62kg (136.4lbs)
Cable Row: 6@50kg - 6@60kg (132lbs)

Meal Four
20g whey
20g malto
10g l-glutamine

Meal Five
3 slices wholemeal bread
2 slices cheese
1 lean beef steak fillet
1 tablespoon olive oil
3 slice tomaro
1 slice onion

Meal Six
100g turkish bread
3 slices cheese
3 slices low fat ham

Comments:
ok, now my lifts have definatly gone up since last week, and the only diff this week being i trained with a hangover and with the pre workout shake. is it the creatine? *shrugs* i didnt think it would have worked this well this soon.
anyhow, this is the end of UD2, but i did one 8 day cycle in there, so technically i finish tomorrow, but my 1st day of my maintanance diet/routine is a cardio day, so they kind of overlap. so i guess this is the end of UD2 for now, but ill definatly be using it when i wana drop some more bf%, that will most likely be sooner rather than later. oh well, two weeks @ maintanace for me begins tomorrow :)

iLUDEd
05-02-2004, 09:28 AM
why not try the bulking version of ud2?

i was thinking of doing this at the start, but i read on Lyle's forum that the UD2 isnt the best for a bulk. so i went through his forum and found a few threads n found his opinions on a good bulking routine and diet, so im going to be following that for now, and then ill see how i go :)

iLUDEd
05-03-2004, 01:29 AM
My plan for the next 2 weeks is as follows:
Mo: HIIT Cardio
Tu: Lower Body
We: Upper Body
Th: Basketball
Fr: Lower Body
Sa: Upper Body
Su: HIIT Cardio
Mo: Lower Body
Tu: Upper Body
We: HIIT Cardio
Th: Basketball
Fr: Lower Body
Sa: Upper Body
Su: HIIT Cardio

each muscle group gets 48hrs recovery time, so it wont be overtraining. my body reacts well to frequent training, ive seen some of my best muscle growth on routines that require me to train 3-4 times a week. ill be eating to maintanance (which for me is around 2050cal). ill try and get protein intake upto around 200g a day, carbs at 130g a day, and fat around 50g a day. then once my 2 weeks @ maintanance is up, the BULK begins :)

mixta
05-03-2004, 01:44 AM
Good luck, looking forward to seeing some more progress :thumbup:

Tank23
05-03-2004, 05:57 AM
You must be rapt you're off UD2 ay man!!

....oh and I know there WILL be cheating on your 'clean bulk' no doubt about it, it's happened to me :D

Coke
05-03-2004, 07:30 AM
Sound like a plan to me dude and I am sure it will go well - :thumbup: ...we will be watchin mang - :D

JustinF
05-03-2004, 08:21 AM
Look good LUDE. Keep us posted!

iLUDEd
05-03-2004, 10:38 AM
mixta - thanks bro, i hope to see some progress too, it'll be a slow bulk though, ive given myself 3 months to put 6kg on, so hopefully most of my gains will be muscle :)

Tank23 - haha i kind of am, but not.. i liked UD2, it was really the only thing i could strictly stick with, without wanting to cheat, coz i knew a big carb up was just around the corner, i got the feeling ill hop back on it for a week during my bulk for old times sake :)

CoCoa - thanks mang, hope i can come up with the goods :)

JustinF - thanks dude, im real pumped to put on some LBM :)

iLUDEd
05-03-2004, 10:55 AM
Day 1/14 of Maintenance

Meal One
4 egg whites
2 slices wholemeal bread
182cal: 17.7g pro, 25g carb, 1.2g fat

Meal Two
2 large fish
2 slices wholemeal bread
495cal: 60g pro, 25g carb, 16g fat

Meal Three: Pre-HIIT
20g whey
20g malto
5g creatine
192cal: 18.4g pro, 19.2g carb

=Cardio: HIIT=
3min warmup
10min HIIT 30sec / 60sec
3min cooldown

Meal Four: Post-HIIT
20g whey
5g lglutamine
86cal: 19g pro

Meal Five
200g colesaw
healthy choice meal: apricot chicken with rice
711cal: 23.2g pro, 71.4g carb, 23.2g fat

Meal Six
200g chicken breast
2 slices low fat ham
1 slices low fat cheese
100g colesaw
509cal: 45.6g pro, 10.34g carb, 15.47g fat

=Cardio: HIIT=
3min warmup
5min HIIT 30sec / 60sec
2min cooldown

Meal Seven: Post-HIIT
5g whey
19cal: 4.8g pro

TOTAL: 2194cal: 188.7g pro, 167.3g carb, 55.9g fat
WATER INTAKE: 2 x 1lt bottles

Comments:
my first day at maintenance, a lil too many carbs, and not enough protein. ill try and stick to a 200p/140c/40f breakdown tomorrow.

iLUDEd
05-04-2004, 06:02 AM
weighed in today, 75kg @ 11.65%.
started this cycle of UD2 at 77kg @ 13.5%.
results: lost 2kg in bodyweight, and went down 1.85% in bodyfat % (1.67kg of fat lost)

w00t! heres a pic of my current meal i just prepared (meal 2)..
b00 yah! this is gona be fun :)

JustinF
05-04-2004, 06:15 AM
:drooling:


MMMMMMMMMM

mixta
05-04-2004, 07:30 AM
Its now 11:31pm, I look at the pic and now im hungry, lol :drooling:

Coke
05-04-2004, 09:21 AM
Its a little unfair with that type of pic, but thats good eating - great way to maintain on the diet bro.

iLUDEd
05-04-2004, 10:37 AM
JustinF - :drooling:

mixta - lol sorry mate :)

CoCoa - thanks dude, even though im only eating at main. it feels like im eating alot more :burger:

iLUDEd
05-04-2004, 10:53 AM
Day 2/14 of Maintenance

Meal One
160g chicken breast
1 slice low fat cheese
2 slice low fat ham
125g colesaw
30g colesaw dressing
389cal: 46.6g pro, 13.74g carb, 9.47g fat

Meal Two
160g chicken breast
100g brocolli
100g cauliflower
2 baby carrots
2 large potato
512 cal: 50.1g pro, 44.8g carb, 6.7g fat

Meal Three: Pre-WO Shake
20g whey
20g malto
5g creatine
192cal: 18.4g pro, 19.2g carb

=WORKOUT=
Squats: 8@22kg > 8@62kg > 6@77kg > 6@90kg > 1@100kg
Deadlifts: 6@42kg > 8@72kg > 6@92kg > 4@102kg
Seated Leg Curls: 12@25kg > 12@30kg > 12@35kg
Barbell Calf Raises: 10@72kg > 10@72kg > 10@72kg
Incline Twist Sit-ups: 12@10kg > 12@10kg > 12@10kg
Incline Sit-ups: 12@10kg > 10@10kg > 10@10kg

Meal Four: Post-WO Shake
20g whey
20g malto
10g lglutamine
192cal: 18.4g pro, 19.2g carb

Meal Five
160g chicken breast
100g brocolli
100g cauliflower
2 baby carrots
2 large potato
512 cal: 50.1g pro, 44.8g carb, 6.7g fat

Meal Six
20g whey
76cal: 18.4pro 0.2g carb

TOTAL: 1853cal: 202g pro, 141.94g carb, 23.07g fat
WATER INTAKE: 2 x 1lt bottles

Comments:
workout felt really good. didnt know i could squat that much untill i really pushed myself to do so. im thinking its the creatine, ha. i cant believe how much of a differance it has actually made in my lifts, and i dont really look bloated either.. diet wise, i felt it was almost spot on, could have gotten a few extra grams from some good fats to help get the calories up, but besides that it was ok.. meals were very filling also.. chicken 3x a day, i can definatly live with that (note to self: get weekend job to help pay for chicken) :).

rookiebldr
05-04-2004, 01:01 PM
mmmmm, carbs.... :drooling:

mixta
05-05-2004, 01:26 AM
Very nice workout there Lude,going outside the comfort zone helps sometimes to see where you stand. Love the meals too :drooling:

Tank23
05-05-2004, 03:23 AM
Yo mang!! Nice squatting f00! Diet looks aight too!

Like u said u might go back on UD2 for a bit during ur bulk, I think I might do about 3-4 weeks of UD2 straight after this HST cycle, in an attempt to stay lean-ish while bulking.

Coke
05-05-2004, 12:11 PM
Great to know you feel the strength coming on, go for it!

iLUDEd
05-06-2004, 08:15 AM
rookiebldr - :drooling: :drooling:

mixta - w0rd, now that im getting this extra food into me, ill be pushing myself hard

Tank23 - thanks bro, yeah, now that ive gotten leanish i wana stay this way :)

CoCoa - creatine is the ****znit :nod: :nod:

iLUDEd
05-06-2004, 08:25 AM
Day 3/14 of Maintenance

Meal One
4 egg whites
2 whole eggs
2 slices wholemeal bread
393cal: 33.3g pro, 25.9g carb, 16.7g fat

Meal Two
200g lean steaks
250g potato
6 chestnuts
80g biscuits
769cal: 69.7g pro, 69g carb, 19.7g fat

Meal Three: Pre-WO Shake
20g whey
20g malto
5g creatine
192cal: 18.4g pro, 19.2g carb

=WORKOUT=
Flat Bench: 8@42kg > 7@72kg > 5@82kg > 3@82kg
Cable Row: 8@50kg > 8@60kg > 8@60kg
Incline Bench: 11@52kg > 10@52kg
Lat Pulldown: 11@40kg > 11@40kg
Lat Raises: 10@22kg > 10@22kg
Shoulder Press: 9@47kg > 9@47kg
Tricep Pushdown: 12@20kg > 12@20kg > 12@20kg
Bicep Curl: 12@32kg > 12@32kg > 12@32kg

Meal Four: Post-WO Shake
20g whey
20g malto
10g lglutamine
192cal: 18.4g pro, 19.2g carb

Meal Five
200g chicken breast
300g potato
100g cauliflower
525cal: 66.5g pro, 41g carb, 10g fat

Meal Six
200g cauliflower
100g chicken breast
195cal: 32.5g pro, 4g carb, 5g fat

TOTAL: 2246cal: 238.5g pro, 178.3g carb, 51.4g fat
WATER INTAKE: 2 x 1lt bottles

Comments:
think i need to write up a set diet and keep track of it. basically ive just been counting calories as i go along. i posted this late coz i was flat out for the past 2 days with assignments for uni.

iLUDEd
05-06-2004, 08:31 AM
Day 4/14 of Maintenance

Meal One
20g whey
76cal: 18.4g pro, 0.2g carb

Meal Two
200g chicken breast
200g cauliflower
352cal: 61g pro, 4g carb, 10g fat

Meal Three
3 slices wholemeal bread
3 slices low fat/carb cheese
300g potato
1 small white bread roll
100g capsicum
646cal: 36.8g pro, 98.9g carb, 11.4g fat

Meal Four
200g banana cake
601cal: 14g pro, 80g carb, 25g fat

Meal Five
40g whey
152cal: 36.8g pro, 0.4g carb

Meal Six
125g colesaw
20g colesaw dressing
40g whey
106cal: 38.7g pro, 10.2g carb

TOTAL: 1934cal: 205.7g pro, 193.7g carb, 46.4g fat
WATER INTAKE: 2 x 1lt bottles

Comments:
was supose to have a ball game tonight, but everybody couldnt make it coz they all had assignments to do, so im using this as a rest day, as ive barely had one hour of sleep myself. today was a kinda bleh day where i didnt really monitor what i ate untill i counted it all up 5 minutes ago. within the next few days im going to write up a diet that im going to try and follow, okay, time for bed now.. zZzzzZzzz

JustinF
05-07-2004, 03:03 AM
w0rdness. Nice work in here, get some sleep mang!

Tank23
05-07-2004, 05:09 AM
Yeh man get some rest. 1 hour sleep sucks.

mixta
05-08-2004, 07:45 PM
Im with JustinF and Tank on that one :D

ryuage
05-08-2004, 08:07 PM
No sleep = bad!

Bruteman
05-09-2004, 01:10 AM
Seems like it's been a while since I stopped in here. Movin' some good weight my man, but d@mn you and your metric crap! Why you gotta' go and make me think like that for :p

iLUDEd
05-09-2004, 05:46 AM
lol, looks like **** has hit the fan here.. ive been hella busy as of late with my studies and other stuff, and trying to monitor calories while on maintanance has lead to me putting on 2kg.. *shrugs*.. it seems like i cant manage to control my diet unless im on UD2. so my plan is this, im going back to the one diet i've been able to stick to; the UD2. my main focus here is to burn off the fat i've added so ill be cutting for another week or so, then ill be using UD2 to bulk, but instead of going straight from the cutting to bulking version of UD2, ill slowly be merging the two, after every cycle is complete ill be adding 100cal to the low cal day (bulk of it going to carbs) untill i reach the 100g of carbs on these days that is recomended on the bulk variation.

when i've done a week on UD2 sucesfully, ive actually managed to gain LBM and lose bf%, so if i get enough protein in i should still see small LBM gains during the early weeks.

the UD2 also fits into my lifestyle alot better, i can diet well while im at home, but when the weekend comes, i tend to lose control. cycling carbs and having my carbup over friday and saturday gives me more leeway when i go out, meaning i can include alchol into my carb count, as im too pussy to drink the stuff straight (this is usually where my downfall is - being only 20, i still want to enjoy my social life for at least a few more years).

not being able to fit in a workout since i last posted, this has given my body a week of deconditioning (at least one good has come out of all this). :)

anyhow, ill be starting UD2 on tuesday (perfect fit into my lifestyle at this present moment), so tomorrow i might do some cardio and eat to maintanance.

does this classify as my 1st rant on WBB? w00t! :)

mixta
05-10-2004, 01:39 AM
Lol Bruteman :)


does this classify as my 1st rant on WBB? w00t! :)

Sure does! Thats what the journal is for. At least you know where you are at.


i still want to enjoy my social life for at least a few more years).

Definately, I got caught in a cycle of doing work and no play, I didnt really work out for almost 5 months (which was why I wasnt posting at the time), biggest mistake I ever made.