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dxiw
05-25-2004, 06:17 PM
I have 3 months and one goal = 6% bodyfat. Currently sitting around 14.5-16%. I'm planning on starting Ultimate Diet 2.0 next week and I need to get in shape for an army physical. Also, I am registered in a marathon. So I will be running one hour 3-4 miles every morning (except carb down days) and 4-6 on the carb up morning when all the fat is in my blood. This burns about 700 cals per workout times 4 days aweek is about 3000 cals from cardio alone. Plus the diet, I should be losign about 2-3 pounds a week, I dont care if i lose a little muscle as long as I get shredded. My goal is to go from 206-208 to 180 with 20-25lb of fat loss and 3-7lb of muscle loss. This shuld stick me between 4 and 7% bodyfat... Anyways,

today was first cardio workout...

did 4.65 miles total.. about 2.5 running (7mph) and 2.15 walking (3.5-4mph).. burnt about 600 cals.

ate some nice carbs. not starting diet phase till next week, need a week to getinto shape for 4 miles running.

edit: after reading the UD2.0 my cardio plans have changed, follow the journal and find out!

dxiw
05-25-2004, 07:58 PM
ok since I am incapable of using a 3 site correclty (when I remeasured I got 19% wtf).. I will use the one site suprailliac..

so
TODAYS BODYFAT
Bodyweight: 201
Suprailliac: 17mm (very light tension)
BF Formula for suprailiac:
Men: Fat % = 1.378 M - 0.0174 Msquared + 0.213 Age - 5.84
BF%: 15.956%

Saint Patrick
05-25-2004, 10:54 PM
Have fun w/ the cut.



*eats a burger*

dxiw
05-26-2004, 06:45 PM
a bit dehydrated today .. and I ran out of NO2...

Suprailliac: 16mm
BF: 15.162%

dxiw
05-27-2004, 03:14 PM
weighed in a 201 today, completed 6am cardio intenese cycling class for one hour and also doing a bench/shoulders/tricep routine today at 4pm.. burned abotu 1000 cals total

Suprailliac: 18mm (yuck)

i also feel a little sick today

dxiw
05-27-2004, 05:48 PM
came into the gym tired.. but when I started lifting it was very solid and strong

BBBench Press (45x4,95x4,135x4,185x4),225x7,235x5,245x2.5,245x1.5
DB Bench Press 70's x 10.5,80's x 6.5
DB Flies 40's x 8,40's x 6
BB Skullcrushers 80x8 (not too difficult)

dxiw
05-30-2004, 10:25 PM
well, a lot has happenned these past few days. Friday night I graduated HS.. finally feels so good to get a diploma (summa cum laude mind you.. lol).. anyways, saturday morning I flew out to California..which is where I am now.. unfortunately, my 87yr old grandma, one of the sweetest and nicest people I know ended up in the hospital for what was thought to be a pneumonia. After they did some testing, they've discovered she has metastatis and is terminally ill with cancer (already spread throughout the body). My whole family is really depressed and I've spent the past 2 sleepless nights with her in the intensive care unit. She is my dad's mother, and him and his brother here in long beach are totally torn by it. Its soo depressing to see him cry and talk to her, she seems to alive, perfect mental function even at 87..sharper than many 50yr olds. While at the hospital, I got a little time to configure my UD2 diet which I am posting here and I will start on tuesday.. anyways, I'm really hoping the docs can do something to buy her some time, but its doubtful..both my dad and his brother are doctors and they think she is totally terminal. why does life have to be such a bitch to the good people?

Bodyweight (5/29/04): 201 lb
Maintenance Calories: 3216 kcal

Days 1-4:
Calories: 1600 kcal
Fat: 60g
Carbohydrate: 80g
Protein: 185g
Daytime: 6g Fish Oil
Workout: 1+2 Depletion 3+4 Cardio
Before-Bed: Multivitamin, GNC Nighttime Shake (casein, 5g glutamine)

Day 5:
Calories: 6780 kcal
Fat: 100g
Carbohydrate: 1270g
Protein: 200g
Workout: AM High Intensity Weights
9AM Pre-workout: 30g carbohydrate, 15g protein
11AM Post-workout: 170g carbohydrate, 55g protein
Before-Bed: Multivitamin

Day 6:
Calories: 3000 kcal
Fat: 67g
Carbohydrate: 400g
Protein: 200g
Pre-workout: 30g carb, 15g prot
Workout: Power training
Before-Bed: Multivitamin

Day 7:
Calories: 2500 kcal
Fat: 100g
Carbohydrate: 200g
Protein: 200g
Workout: n/a
Before-Bed: Multivitamin

anyways, I appreciate any comments on the diet and most importantly, any prayers for my grandma. Thanks soo much guys.

BigNic
05-31-2004, 06:57 AM
Sorry about your grandma bro, and good luck with your road to 6%

Coke
05-31-2004, 07:53 AM
Congrats on graduating, good luck with the new diet...my heart goes out to your family, I will pray for you all!

dxiw
06-05-2004, 10:54 PM
hey guys, I just got home from California. My grandma unfortunately is still in bad shape. I'm gonna be starting my UD2.0 one day early, because I plan to see my gf on friday and I wanna look swole haha. As far as bodyfat, I gained some fat from the stress of being with grandma 24/7 and eating like a pig all day long in California. Probably hit 16.x% oh well, just an extra week of UD2.0ing right? hah Well, tommorrow is Sunday, and UD2.0 HERE I COME!

dxiw
06-06-2004, 06:48 PM
Day 1 DEPLETION!!! WOW THIS F****** SUCKS

soo

diet:

1607cals 60g Fat 82g Carbohydrate 180g Protein

workout:

did entire depletion workout but gym closed early on sunday so couldnt repeat... will repeat three times tommorrow...
(only posting work sets, not 3 warmup sets i did before each exercise)
bench press 135x15,145x15,145x15
rows 80x15 (tooo easy)
row machine isolator thing 55x15,55x13
db lateral raises 20'sx15,20'sx15,20'sx15
bicep curl 60x15, 40x15
tricep extension 60x15,60x15
leg press 315x15,405x15,405x15
leg curl 50x15
leg curl machine 150x15,100x15
calf raise 90x15
calf raise machine 400x15,400x15

supplements:

multivitamins / 630mg green tea / 4g fish oil

dxiw
06-07-2004, 08:09 PM
Day 2 Depletion - the workout was really killer

Diet:

1570.5 kcal 56.5g fat 80g carbohydrate 185.5g protein

Workout: (warmup sets not included)
workout was a bit painful, sore from yesterday

Leg Press 315x15,405x15,405x15
Leg Curl 50x15,50x15,35x15
Incline Bench Press 95x15,95x15,95x15
Pulldown 100x15,100x15,100x15
DB Lateral Raise 15'sx15,15'sx15,15'sx15
Calve Raise 50x15,50x15,50x15
Bicep Curl 40x15,40x15,40x15
Tricep Extension 40x15,40x15,40x15
Leg Press 225x15,225x15,225x15
Leg Curl 35x15,35x15,35x15
Incline Bench Press 95x15,95x8,85x11
Pulldown 70x15,80x15,80x15
DB Lateral Raise 15'sx15,15'sx15,15'sx15
Calve Raise 70x20,70x20,70x15
Bicep Curl 30x15,30x15,30x15
Tricep Extension 30x15,30x15,30x15

719 reps of madness...ouch...I better be depleted

supplements:
multivitamin / 630mg green tea extract

edit: **** i forgot the fish oil

dxiw
06-08-2004, 11:15 AM
Day 3 Depletion - decided to finish off complete depletion with 1-3 sets of the usual, also did 30min of bicycle cardio, sore from yesterday but a little stronger.. no weights tommorrow wooohoo

diet:

1663kcal 65g Fat 80g Carbohydrates 189.5g Protein

workout: (warmup sets not written)

Leg Press 405x15
Leg Curl 45x15
Bench Press 145x15
DB Bench Press 50'sx15,50'sx15
DB Lateral Raise 15'sx15,15'sx15
Calve Raise 45x15,45x15,45x20
Bicep Curl 40x15,40x15
Tricep Extension 40x15,40x15

another fun 215 reps of fun!

cardio:

30min gym bike low/mod intensity - 215 kcal burnt (according to bike)

supplements:

multivitamin / 630mg green tea extract / 3g fish oil / whey powder

other:

oooh... my friend and I made some protein ice cream today..we shall try it tommorrow!

twcolabear
06-08-2004, 11:24 AM
I hope something can be done to help your grandmother

Your workout/diet is crazy :) good luck

dxiw
06-09-2004, 12:45 AM
i updated todays post (depletion day 3) above..

Vido
06-09-2004, 12:50 AM
Any reason your carb intake is so high on the LOW CARB days?

dxiw
06-09-2004, 12:56 AM
80g? is less than 20% of my total cals... thats not high at all... i'm doing standard UD2.0 - half of maintenance (1600kcal) with 20% of that from carb.. 20% of 1600 is 320 kcal which is 80g carb... then i eat somewhere between my lbm and true weight in protein 180-200 grams and then i eat the rest in fat ~60g.. whats wrong with the carbs?

Vido
06-09-2004, 01:05 AM
Just seems high to me in comparison to everyone else I've seen doing the diet. Lyle does say "no more than" 20% of your calories from carbs, which implies to me that less is better. The idea on these days is glycogen depletion so as long as you can mentally take going lower carbs than that I would drop them a bit. Just my 2 cents.

SquareHead
06-09-2004, 02:52 AM
Funny bro our goals are similiar. I am re-entering the Army and training for the PT test again. I am using a program written in the NCO journal a few years back lemme know if you want to have a look at it ill scan it for ya.

Good luck.
PS what is your MOS going to be?

Augury
06-09-2004, 04:58 AM
Just ran through your UD2 numbers and everythig looks 100% to me.

The issue with the carbs that Vido brought up...there is no right answer really but after doing a whole heap of reading yesterday (im starting UD2 mass variant) which pretty much ionvolved reading all of Lyles articles and UD2 through again....

For UD2 fatloss the goal is glycogen depletion on the first 4 days. This is so that the tension workout can repartition for maximal storage of glycogen during the carbload into muscle.

UD2 fatloss reccomends 20% of your calories coming from carbs. Which you have actually done to the letter. So first off there....dont sweat it.

Next...Lyle reccomends a minimum of 50g carbs. Any more and you will go deep into ketosis and that is NOT the goal of UD2. ketosis is merely a side effect that is not needed. The aim is glycogen depletion.

The defenition of a ketogenic diet is 100g or less of carbs per day. Below 100g or less intake everyone will exhibit some level of insignificant to mild to medium to strong etc ketosis. All ketogenic diets are low carb by defenition. Not all low carb diets are ketogenic. Hope that makes sense.

Im starting the mass gain variant and my carbs are set to 100g on the depletion days. thats no based on any %. Its based on Lysle simply saying "set them to 100g". The idea for me is to achieve glycogen depletion without going into ketosis at all. 100g is right on the border.

For you, at 80g, being the weight you are, doing the depletion correctly (as you are) and doing all the mad cardio you are doing there is no way on earth you will not be depleted at the end of your depletion days. If anything I think you may be doing a little too much cardio...but you have your goals set and goals are DAMN important when doing something like UD2. Its what motivates you when you are hungry and fuzzy headed from low carbs.

Yes, the depletion exercises suck. The good news is that they get slightly better. You adapt to the feeling of pushing out more reps even when you are feeling weak and a bit sick. Sick to say it i know...but i enjoyed depletion more than tension. tension sucked. power was lovely. mmmm carb loaded.

1400g of carbs is hard to eat unless you are the type who can knock back food like its rotting. Still, after your depletion...i dont think you will have a problem.

Good luck with this...gona follow your progress with interest.
Also, sorry to hear about your grandmother. Life is very harsh sometimes and bad things do sometimes only seem to happen to the best people. Prayed a prayer for her and you and the family.

Augs

TheGimp
06-09-2004, 05:15 AM
Another UD2.0 comrade :)

That protein ice cream sounds good! How do you make it? How does it taste? :)

dxiw
06-09-2004, 06:28 PM
Day 4 - Depletion - the last depletion day woohoo, I went shopping for some heavy carbs for tommorrow - bagels, pasta, mm mmm

no weight workout today...

diet:

1596kcal 62g fat 69g carbs 190.5g protein

cardio:

47 min Elliptical Machine - 400 cals burnt

supplements:
6g fish oil / whey protein / multivitamin / 945mg green tea (need something to kill the appetite)

other notes:

I look very depleted today - muscles look flat - I think I should have a good effect on the carbload

oh and the protein ice craem - i used way to much water compared to milk so it came out icey - not what i wanted - it tastes good but its like a block of ice rather than creamy ice cream - basically just whey, milk and ice in a blender then frozen - don't try it though- I will post perfected version when I figure it out!

lastly, I think I will be able to eat 1400g of carbs - before starting this diet I was on a heavy bulk and I have always had a very high metabolism and loved eating - i was eating 5000-6000+ calories on some days... so no worries :)

one final thing - i weighed in at 197 this morning.. but its probably a result of the keto / depletion

dxiw
06-09-2004, 06:30 PM
thanks for the comments everybody they are very helpful, I want to encourage everyone to post in my journal as I love feedback and it gets lonely over here. Keep posting and thanks again!

I am very motivated to reach my goal, I would like to be around antek's bf percentage.. I will update pics every 2 weeks or so..

dxiw
06-09-2004, 08:30 PM
i was using the 8 g/lb rule for the carb load but if I use the more accurate 16g/kg I come up around 1270g carbs.. so as long as I hit around that I should be ok..

dxiw
06-10-2004, 12:56 PM
Day 5 - THE CARB LOAD!!!!! WOOOOOOOHOOOOOO!!!! Not really...

Wow, this was fun at first but now its just outright painful. I was wrong when I said it would be easy to eat this much - I just want to throw up everywhere and I feel disgustingly full all the time.. oh well

diet:

carbload total can't eat anymore without vomiting:
5779kcal 44g fat 1121g carbohydrate 224g protein

cardio:

none

workout: (warmup sets not included, did this while still depleted in AM)

Bench Press 225x5, 205x8
DB Bench Press 70'sx8,70'sx10
Pulldown 140x8,140x8
Row Free Machine lol (like machine but free weight) 80x8,80x8
db lateral raise 30x8,30x8
bicep curl 80x2(whoops),60x8,60x8
tricep extension 60x8,60x8
smith squat 225x8,225x8
calve raise 90x8,90x8.90x8
leg press 405x8,500x8
thats all i can remember.. should be right.

dxiw
06-14-2004, 04:22 PM
Day 6 - Power Workout! NEW PR'S BABY!!!

diet:
messed up ~2000cals don't know the breakdown

cardio: NONE

supps: green tea ? mg / whey / multivitamin

workout: (no warmup sets)

totally forgot.. :( BUT I do remember my best lifts

bench press 275x2, 295x0.75
leg press 675x8 (14 plates baby)

dxiw
06-14-2004, 04:26 PM
Day 7,8 - diet ****ed up and variable 1500-2500 cals... spent the night at my g/f's friday woke up sore and tired, just binged on carbs.. whatever

Day 1 (new cycle): 6/14/04

BACK TO REALITY

diet:

1623kcal 63g Fat 77g Carbohydrate 187g Protein

cardio: none

workout: depletion chest, back, shoulder (no warmup sets included)
bench press 185x6,150x10,135x10,135x13,135x15,135x12,135x13,135x15
db flies 30'sx15,30'sx15
pulldown 90x15,140x10,60x20,60x20,60x20,60x20,60x20,60x20,60x20,60x20
db lateral raises 25'sx15,25'sx15,25'sx15,25'sx15,25'sx15,25'sx15
military press 45x15
front raise 40x15,40x15,40x15
bb curl 40x15,40x15,40x15,40x15,40x15,40x15,40x15,40x15
cable curl 50x15
concentration curl 40x15
tricep extension 40x15,40x15,40x15,40x15,40x15,40x15,40x15,40x15,40x15
cable pressdown 100x15,150x15

nicely pumped, but this whole workout sucked in that it burned and the weights were embarassingly low... so now i'm fully depleted in chest, back, shoulders and arms... meaning tommorrow all i have to do is legs

dxiw
06-14-2004, 04:27 PM
on a side note i've also lost like 5 lb since last week this time.. I'm thinking my weekend was scrwed up and i lost like 2lb fat 1lb muscle 2lb water...

TheGimp
06-15-2004, 09:30 AM
Any improvement on the ice cream front? :) I made some consisting of:

A pack of tofu
1 cup of soy milk
6 scoops Micellar Casein
1 Hershey bar (broken up)

It's edible, but not really like ice cream. And I had to microwave it before it was soft enough to actually eat.

Sounds like things have gone a bit bad the last few days, time to get back on track :)

:whip:

dxiw
06-15-2004, 05:29 PM
well days 1-5 (depletion + carb load) were perfect, but, I ****ed up the weekend.. spend 2 nights with my gf which kinda killed all dieting as she is not a dieting person... atleast I had late night cardio hehe

dxiw
06-15-2004, 05:35 PM
Day 2 - Depletion

notes:

back on track and feeling good!

diet:

1567kcal 71g fat/ 59g carbohydrate /173g protein

cardio: spent 6 hours cleaning house/my room/bathrooms.. burned probably 200 cals..

weights: (no warmup sets shown)

leg press 405x15,495x15,405x15,405x15,405x15,495x15,495x15,495x15,495x15,495x15
calf raise 70x15,70x15,70x15,70x15,70x15,70x15,70x15,70x15,70x15,70x15
leg curl 25x15,25x15,25x15,25x15,25x15,25x15,25x15,25x15,25x15,25x15

went low on the leg presses and slow, hams were a little pre exhausted.. good workout overall... finally depletion is over with..wooohooo!

supps:
none

other notes:

found out my grandma is doing better which made me happier. looking forward to the cardio tommorrow..

TheGimp
06-16-2004, 02:19 AM
Yeah having a social life tends to mess things up a bit :)

Coke
06-16-2004, 04:59 AM
...damn nice leg work dude, 10 sets on every move = :thumbup:

dxiw
06-16-2004, 07:51 PM
Day 3 - Depletion - I like this day.. cardio made me feel good all day!

diet:

1633kcal 69g Fat / 74g Carbohydrate / 179g Protein

cardio:

10 min Recumbent Bike (low intensity) - 33kcal
50 min Elliptical Trainer (mod-high intensity) - 505kcal

total: 1 hour 538kcal burned

weights: NONE!

supps:
green tea 630mg / grape seed extract 100mg / whey protein / multivitamin

other:
seeing my new girlfriend again on sunday (she lives in another city about an hour away)... hopefully that'll add to my cardio session...

started working for my dad (he's a doctor) as a physicians assitant/nurse assistant - kinda fun - sit around and take blood pressure ...

dxiw
06-16-2004, 08:03 PM
the fat is really starting to come off ... i just threw some quick poses in my mirror (which would probably laugh if it could) and I went from 2-4 faded abs to 4 solid abs with a little outline of the next 2 showing...

TheGimp
06-17-2004, 02:17 AM
Sounds like you're progressing well. What's the grape seed extract for?

dxiw
06-17-2004, 01:04 PM
just some "healthy" antioxidant...

dxiw
06-18-2004, 12:41 AM
Day 4 - CARB LOAD!!

diet:

usual 3/4 of depletion day ( i actually did about 1/2 depletion day) until 6pm, then lifted and started carbload. Currently 450g (300g complex/good carb, 150g ****ty sugary carb (cookies..hehe)) carbloaded. made shake of 25 carbs and 20 protein pre workout.

update: Carb-load completed in exactly 30 hours at 1050-1100g carb (900g complex, 150g crappy carb)...

workout: (warmup sets not included)
bench press 225x8,235x7
incline bench press 135x8,135x8,135x8
actual military press 95x6 (just a final warmup set, very easy)
military press machine 50x8,50x8,50x8 (machine is isolationist lol and hard as ****)
pulldowns 160x8,160x8
bicep curl 80x8,70x8,70x8? (can't rememebr if i actually did this last set, i kno i thought about it lol)
tricep extension 80x4,70x8,70x8

supplements:
multivitamin / whey

dxiw
06-19-2004, 01:31 PM
Day 5 - CARB LOAD

Carbload completed at 1075g (approx. 150-175g trash carbs, 900g complex carb)

Day 6 - Maintenance - 200

woke up feeling ncie and full and looking leaner... yay!

diet:

70/400/180

workout: (warmup sets not included)

bench press 245x6,275x2.5,225x10
squat (warmup for deadlift) 135x20
deadlift 225x2 (no gloves, skin hurt so i stopped)
couldn't do much because i was at home the gym was closed...

supplements:
multivitamin

dxiw
06-21-2004, 01:05 PM
Day 1 - Depletion - weekend actually went well with the carbs and stuff

diet:

ended up around 90 / 55 / 170

workout:

bench 5 sets of 15 @ 135
db incline bench 5 sets of 15 @ 50's
t bar rows 5 sets of 15 @ 70
db rows 5 sets of 15 @ 50
shoulder db raise 3 sets of 15 @ 25's

supps:

multivitamin / whey

dxiw
06-23-2004, 01:35 AM
Day 2 - Depletion

diet:

1754kcal 94 fat / 53 carb / 174 protein

workout:

leg press 5 sets of 15 @ 495
leg extension 5 sets of 15 @ 135
leg curl 5 sets of 15 @ 50
bicep curl 1 set of 15 @ 60
tricep pressdown (cable) 3 sets of 15 @ 150
calve raise 5 sets of 15 @ 90

( at this point I stopped giving a **** and went home)

supps:

whey / multivitamin

dxiw
06-23-2004, 02:27 PM
Day 3 - Depletion

personal notes:

I'm really upset and disappointed with myself. The past 2 days of depletion I ****ed up going nearly 200 calories in pure fat over each day, and I couldn't even finish the depletion workout. I need to get back on track. Today I will eat very low cals and finish the depletion as well as do cardio.

diet:
1456kcal 60g fat 27g carb 202g protein

workout: (warmup sets not shown)

DB Military Press 7 sets of 15 @ 30's
Leg Curl 5 sets of 15 @ 45
Preacher Curl 7 sets of 15 @ 30
Calve Raise (very slow deep reps) 5 sets of 15 @ 70
Tricep Extension 2 sets of 15 @ 50,60
Tricep Pressdown (cable) 3 sets of 15 @ 140
Shrugs 3 sets of 15 @ 135
Ab Crunch 3 sets of 15 @ 100
Lower Back Extension 3 sets of 15 @ 280

maximally depleted..

cardio:

none

supplements:

a lot of whey / green tea extract 930mg / multivitamin / 200mg caffiene (diet soda) / grapeseed extract / 1.5g glutamine before bed / 2g fish oil

dxiw
06-23-2004, 09:00 PM
I updated the post above..

dxiw
06-23-2004, 09:01 PM
planning on morning cardio tommorrow morning..

dxiw
06-24-2004, 04:54 PM
Day 4 - AM Depletion / PM Carbload

notes:

back on track and it feels damn good, I feel good and look good. bought new gloves.

diet:

AM 40 fat / 56 carb / 113 protein (completed)
PM 10 fat / 456 carb / 110 protein (completed)

cardio:

none

workout: (no warmup sets shown)

bench press 2 sets of 7,6 @ 245,250
db bench press 2 sets of 8 @ 90's
db incline press 1 set of 20 @ 50's (showing a friend proper form, don't know if this really counts in the workout)
db shoulder press 2 sets of 8,6 @ 50's,60's
lat pulldown 4 sets of 8 @ 180 + machine base
wide grip chinups 1 set of 4
incline bench db curl 2 sets of 8 @ 35's
cable tricep pressdown 2 sets of 8 @ 150,170
ass touch ankles smith squats 2 sets of 4,6 @ 225
shrugs 2 sets of 10,8 @ 225

supplements:

whey protein / 1.5g glutamine before bed / grapeseed extract / multivitamin / 315mg green tea

final notes: I lost my caliper so I will be measuring at a friends house later tonight, however, I see more abs and I've lost a ton of weight. I started UD 2.0 at 201lb ( I was 205-210 after my bulking but full of water and ****, then cleaned for a couple days and started at 201), well this morning I was 192.4 and at the gym I was 195. So basically, I've lost about 9 lb in three weeks, its probably depletion effects, but I'm gonna update on bodyfat. I'm hoping to be 13%ish.

dxiw
06-25-2004, 11:57 PM
Day 5 - can we say.. CARB LOAD!!!!

diet:

woohoo ... perfected carbload!

100g fat / 1154g carb / 250g protein
1.5 gallons of water

cardio/workout: nothing

supplements:

multivitamin / 1.5g glutamine before bed

notes:
I feel like incredible hulk, power workout here I come!

TheGimp
06-26-2004, 07:57 AM
I feel like incredible hulk, power workout here I come!

lol! Great! Congrats on perfecting the carb load.

dxiw
06-27-2004, 01:17 PM
Day 6 - The power workout / diet **** up

diet:

HAHAHHAHAH .. yea.. good unitl I partied and then ate fast food...


cardio:

**** no

workout:

YYEAA BABY!

Bench Press 275x3,275x3
DB Bench Press 90's x 10 , 100's x 6
DB Shoulder Press 70's x 4
Chinups BW x 9 , BW x 10
Leg Press 675x8,770x8


other news:

party party!

dxiw
06-27-2004, 02:38 PM
I reworked out my UD2.0, I've cut cals even more. I really need to lose fat quicker, I need to lose about 10-12lb of fat in the next 5 weeks.

here:

Days 1-3:
Calories: 1500 kcal
Fat: 60g
Carbohydrate: 60g
Protein: 180g
Workout: 1+2 Depletion 3 Cardio
Supplements: 6g Fish Oil, Multivitamin, 1.5g glutamine, green tea extract 930mg, grapeseed extract

Day 4 AM:
Calories: 1135 kcal
Fat: 35g
Carbohydrate: 55g
Protein: 135g
Workout: Cardio
Supplements: Multivitamin, grapeseed extract

Day 4 PM:
Calories: 2470 kcal
Fat: 30g
Carbohydrate: 450g
Protein: 100g
Pre-workout: 30g carbohydrate, 20g protein
Post-workout: 200g carbohydrate, 60g protein
Workout: Tension
Supplements: Multivitamin, grapeseed extract

Day 5:
Calories: 4430 kcal
Fat: 70g
Carbohydrate: 800g
Protein: 150g
Workout: none
Supplements: Multivitamin, grapeseed extract

Day 6:
Calories: 2770 kcal
Fat: 50g
Carbohydrate: 400g
Protein: 180g
Pre-workout: 30g carb, 15g prot
Workout: Power training
Before-Bed: Multivitamin, grapeseed extract

Day 7:
Calories: 2420 kcal
Fat: 100g
Carbohydrate: 200g
Protein: 180g
Workout: none
Before-Bed: Multivitamin, grapeseed extract, 1.5g glutamine

TheGimp
06-28-2004, 05:27 AM
Good luck with your revised plan. Looks good, although perhaps you could cut cals even more on the low carb/cal days?

RuLess
06-28-2004, 06:38 AM
workouts lookin good man, good luck with the cutting

dxiw
06-28-2004, 04:24 PM
Day 7 - Going back into the cycle

notes:

everything nicely under control today, looked kinda bloated and nasty though..

diet:

2403.5kcal 87.5g fat / 217g carbohydrate / 187g protein

exercise:

NOTHING

supplements:

multivitamin / grapeseed extract

dxiw
06-28-2004, 04:33 PM
Day 1 - Back to lovely depletion!!!

notes:

went to GNC today and bought 3 drinks to drink during my depletion workouts, they are 0 fat 3 carb and 40 protein and have tyrosine and some BCAA in them, tried one today it really helped - i noticed this side effect of generating an incredible pump... i also bought some ABB carbo something... like 110g carb (33g sugar) and a bunch of other stuff...

diet:

1465.5kcal 57.5g fat 55g carbohydrate 182g protein

cardio: Skating on the street ~ 7 miles... maybe 500 cals?

weights:
bench press 5 sets of 15 @ 135,155,155,155,155
incline db bench press 5 sets of 15 @ 50's
pulldown 5 sets of 15 @ 140,140,100,100,100 (slow long contraction)
t bar row 3 sets of 15 @ 65,55,55
cable pulldown 2 sets of 15 @ 180
cable front raise 2 sets of 15 @ 40
triset: front raise / lateral raise / bent over raise 2 sets of 15 @ 20's
db military press 2 set of 15 @ 30's,40's

supplements:
multivitamin / 930mg green tea / grapeseed extract / 6g fish oil / glutamine 1.5g

dxiw
06-29-2004, 08:16 PM
Day 2 - Depletion at its best

notes:

depletion is going great, i feel like i'm losing more bf with this lower carb/calorie approach. i figured i'd approximate my caffiene intake daily in my journal in addition (down in the supps area). good day today.

diet:

1528.5kcal 58.5g fat 60.5g carbohydrate 190g protein

cardio:

nothing - rainy as hell

workout: (warmup sets not shown)

Superset:
-BB Bicep Curl 4 sets of 15 @ 50
-BB Skull Crushers 4 sets of 15 @ 50
Superset:
-Cable Bicep Curl 4 sets of 12,15,15,15 @ 80,60,60,60
-Cable Tricep Extension 4 sets of 15 @ 140
Leg Press 5 sets of 15,15,15,15,20 @ 495
Calf Raise on Leg Press 8 sets of 20 @ 315,315,315,405,405,405,405,405
Superset:
-Leg Extension 3 sets of 15 @ 100
-Leg Curl 3 sets of 15 @ 35
Low Back Machine 1 set of 25 @ 280
Ab Machine 3 sets of 15,15,6 @ 90,100,200

supps:

multivitamin / green tea extract 930mg / grapeseed extract / 6g fish oil / 1.5 g glutamine (before bed like usual, all else is taken in morning, this applies for all previous posts as well) / caffiene ~ 200mg

progress notes:

4 pack is looking very very defined, outline of a 6 coming slowly
also, arms finally broke 16", measured at 16.1" this past weekend! YAY!

updated measurements:
after heavy depletion - arms 15.75", calves 15.75", legs 26.5", waist 35.5", chest 46.5".. add bout .25-.5" for carbload sizes.. yay - 1.5" on waist from UD2.0

dxiw
06-30-2004, 07:39 PM
Day 3 - Depletion with cardio.. mmm mmm

notes:
looking cut but very flat and wiry, feel like **** too.. especially after my cardio workout blah

diet:

1547kcal 59g Fat / 57g Carbohydrate / 197g Protein

cardio:
Run/Walk: 2 miles total on street
-Run 1 mile: 8:11
-Walk 1 mile: not timed
Burnt approx. 160 calories running + 40 calories metabolic boost = 200 calories

weights:
none

supps:
-945mg Green Tea Extract (132mg Polyphenols)
-6g Fish Oil Concentrate (1.8g EPA/DHA)
-GNC Megamen Multivitamin
-100mg Grapeseed Extract
-1.5g L-Glutamine (before bed)

Caffiene Intake: 400mg
Water Intake: 1 gallon

final notes:
I need to get in better running shape for my army physical fitness test, I must run 2 miles in 15:30.
Get in shape plan:
Run on wednesday, thursday morning and sunday afternoon
Week 4 (this week) - Run 1 mile / Walk 1 mile
Week 5 - Run 1.25 mile / Walk 0.75 mile
Week 6 - Run 1.5 mile / Walk 0.50 mile
Week 7 - Run 1.75 mile / Walk 0.25 mile
Week 8 - Run 2 miles
*complete UD2.0*
Week 1 - Run 2.25 miles
Week 2 - Run 2.5 miles
Week 3 - Run 2.75 miles
Week 4 - Run 3 miles
Week 5 - Army Test - Sprint 2 miles

about the supplements, I have made some new orders, my revised supplement plan when the orders arrive (in about 2 weeks) is as follows:
-500mg Green Tea Extract 50% ECGC (250mg ECGC)
-6g Fish Oil Concentrate (1.8g EPA/DHA)
-GNC Megamen Multivitamin
-Grapeseed Extract 100mg

notice I removed glutamine. I did some research and glutamine's affect on weight loss and GH release and even on muscle recovery is very controversial and limited. Also, several studies indicated long term negative effects. Just to be safe, when my current bottles empties out, no more glutamine.

oh and I finally found my lost calipers, read between 12 and 16mm depending where on the illiac i measured, got about 13-14mm most places tho. That translates to about 13.45% bodyfat.

TheGimp
07-01-2004, 02:18 AM
Good call on the glutamine ;)

dxiw
07-01-2004, 07:30 PM
Day 4 - The carbload begins

diet:

AM - 838kcal 30g Fat / 42g Carb / 100g Protein
PM - 3043kcal 75g Fat / 440g Carb / 152g Protein

Post workout was shake with approx 110g of dextrose and 40g of protein.

cardio:

calves are quite sore, decided not to overtrain them

weights:(warm up sets not included)

Flat BB Bench Press 2 sets of 7,8 @ 245
Flat DB Bench Press 1 set of 6 @ 105's
Incline DB Bench Press 1 set of 6 @ 80's
Pulldown 3 sets of 8 @ 180+empty machine weight
Chin-Ups (palms facing away, wide grip) 2 sets of 7,4 @ BW having trouble with the last 1/4 of the rep (pulling chin above bar)
Shoulder Press 2 sets of 8 @ 50's,60's
Superset:
-BB Bicep Curl 1 set of 8 @ 70
-BB Skull Crushers 1 set of 8 @ 70
Superset:
-Cable Tricep Extension 1 set of 8 @ 180
-Cable Bicep Curl 1 set of 16 @ 80x8+100x8
Leg Press 4 sets of 8,9,8,8 @ 675
One Leg Leg Press Calve Raise 1 set of 8 (for each leg) @ 315

then I got my car washed, took my friend home, got home and MMMM my shake was soo nice and sweet (dextrose..)

supps:
-GNC Megamen Multivitamin
-Grapeseed Extract 100mg

final notes:
Workout was excellent today, the bench work is making me think I want to attempt 295 on the power workout on saturday. Calves were quite sore so I did minimal calve work and watched my leg press weight. On a side note, my abs were looking pretty decent today. I will start incorporating some more lower back, traps, abs especially and possibly some neck work in my workouts for next week and on. I would like to start traiing my abs more now that they've become quite visible.

I screwed up the carbload with too much fat, but the results still came good.

dxiw
07-03-2004, 08:41 PM
Day 5 - Carb Load!

diet:

3788kcal 72g Fat / 620g Carbohydrate / 165g Protein

carbload completed at a total of 1060g Carbohydrate.. I was too full to eat anymore
actually I think the extra fat was a bit anabolic 19% actual vs 15% predicted

cardio:

none

weights:

none

supps:
-GNC Megamen Multivitamin
-Grapeseed Extract 100mg

notes:

carbload went pretty well, I ordered 12lb of dextrose. I would like to make thursday night a 150g dextrose shake PWO and then another 150g dextrose shake an hour later followed by 150g carbohydrate meal for dinner/before bed.

dxiw
07-03-2004, 08:46 PM
Day 6 - POWER WORKOUT!! NEW PR'S YEAAAA BABY

diet:

shooting for 50 / 400 / 180

currently at 17.5g Fat / 269g Carbohydrate / 109g Protein

cardio:

none

weights: (warmup sets not included)

Flat BB Bench Press 3 sets of 4,3,10 @ 275,295,225
DB Fly's 2 sets of 6 @ 60's
BB Rows / Bicep Curl / Tricep Extension 1 set of 15 @ 70

Unfortunately, the gym closed early, I had to lift at home where all I have is a bench, 60lb dumbells and a 70lb curl bar..

notes:

felt nice to bench 300lb a few times, **** yeaaa

dxiw
07-04-2004, 11:07 PM
Day 7 - The end of the weekend.. too bad

notes:

fun day today.. ate a bit too much ice cream thoo.. have to take a test for my english placement at MIT tuesday..we'll see how that goes

diet:

decent

2290kcal 50g Fat / 300g Carbohydrate / 160g Protein

cardio:
new PR
ran 2 miles continuous running..
1st mile - 7:30 2nd mile - 7:24 (sprinted the end)
total: 14:54 bout 300-400 kcal burned I'd say.. more of glycon depletion that fat burn tho

weights:

none

supps:
-GNC Megamen Multivitamin
-Grapeseed Extract 100mg
-2.25g Glutamine

final notes:
I'm considering ALA (alpha-lipoic-acid), does anyone have any input on this? I would be using it in the beginning of my carb load..

oh and I bought 12lb of pure dextrose for this weeks carbload..

dxiw
07-05-2004, 11:17 AM
Week 5

Day 1 - Depletion Begins

diet:

1450.5kcal 58.5g Fat / 51g Carbohydrate / 180g Protein

cardio:
none

weights: (warmup sets not shown)
BB Flat Bench Press 4 sets of 15,15,15,10 @ 155
DB Incline Bench Press 3 sets of 15 @ 50's
DB Flat Fly's 3 sets of 15 @ 25,35,35
Lat Pulldown 6 sets of 15 @ 140,110,110,110,110,110
T-Bar Rows 4 sets of 15 @ 55
DB Military Press 1 set of 15 @ 30's
BB Front Raise 2 sets of 15 @ 40
DB Side Raise 3 sets of 15 @ 25's
DB Bent Over raise 2 sets of 15 @ 20's,25's
Superset:
-Bicep Curl 2 sets of 15 @ 40
-Skullcrushers 2 sets of 15 @ 40
Cable Tricep Overhead Extension 1 set of 15 @ 100
Cable Bicep Curl 2 sets of 15 @ 80,60
Cable Tricep Pressdown 1 set of 15 @ 140

Totals:
Chest - 10 sets
Back - 10 sets
Shoulders - 8 sets
Arms - 4 sets
Workout = 32 sets, ~480 reps

supps:
-GNC Megamen Multivitamin
-400IU Vitamin E & 500mg Vitamin C Pill
-1.26g Green Tea Extract (176mg Polyphenols)
-6g Fish Oil (1.8g EPA/DHA)
-100mg Grapeseed Extract
-2.25g GNC L-Glutamine (before bed)

notes:
post carbload/weekend weight = 196.6

This workout I raised the intensity to max. I cut all the rest periods to 30sec - 45 seconds and made my repetitions as slow as possible. This resulted in an insane pump and all of my upper body pumped and in pain for half an hour, I could barely drive home. But it was all worth it.

dxiw
07-06-2004, 08:24 PM
Week 5 Day 2 - DEPLETION!!!!

diet:

1431kcal 59g Fat / 41g Carbohydrate / 184g Protein

ran out of whey, new shipment will be here tommorrow, bought MET-Rx shake instead, tastes pretty decent for a 2g carb (1g "impact carb") drink

cardio:
none

workout: (warmup sets not shown)

Preacher Bicep Curl 4 sets of 15 @ 50
Incline Bench Tricep Extension (overhead tri's to hit long head) 4 sets of 15,15,15,20 @ 60
Leg Press 4 sets of 15 @ 495,495,495,585
Lying Hamstring Curl 3 sets of 15 @ 55,75,65
Deep Squats 2 sets of 15 @ 225
Seated Hamstring Curl 2 sets of 15 @ 120,200
Donkey Calve Raise 3 sets of 15,15,20 @ 400
Seated Calve Raise 1 set of 15 @ 120
Lower Back Extension 1 set of 30 @ 280
Flat Leg Press Machine 1 set of 15 @ 250

I figured I don't want to be too sore for my running (which is more important than leg development at this point in my life) and that I'll have extra depletion esp in the calves from running, so I cut down the total sets a little.
Bis ~ 4 sets
Tris ~ 4 sets
Quads ~ 7 sets
Hams ~ 11 sets
Calves ~ 4 sets + indirect work

Depletion Completed! For those of you counting sets, I count squats and vertical leg press work as working both hams and quads because of deep ROM on both exercises.

supps:
-6g Fish Oil (1.8g EPA/DHA)
-GNC Megamen Multivitamin
-1.26g Green Tea Extract (176mg Polyphenols ~90mg ECGC)
-Grapeseed Extract 100mg
-400IU Vitamin E & 500mg Vitamin C Pill
-MetRx Protein Ready to Drink Shake x 2 = 30g Protein

notes:

I take all my supps together in the morning, does anyone have any suggestions on timing for best results?

starting to see even more results, abs are more firm and more apparent!

Scott S
07-07-2004, 05:33 PM
Good work on UD2.0 so far.

dxiw
07-07-2004, 06:59 PM
Day 3 - Low carb yay

diet:

1488kcal 60g Fat / 57g Carbohydrate / 180g Protein

cardio:
none - planning on it tomorrow, the squats really killed my ass muscle

weights:
none

supps:
-ON 100% Whey Protein
-500mg Green Tea Powder @ 50% ECGC (250mg ECGC)
-GNC Megamen Multivitamin
-6g Fish Oil Concentrate (1.8g EPA/DHA)
-100mg Grapeseed Extract
-400IU Vitamin E & 500mg Vitamin C Pill
-2.25g L-Glutamine (before bed)

notes:

I recieved my order from 1fast400 today. Everything came nicely shipped and on-time. I recieved Green Tea Powder @ 50% ECGC, ON 100% Whey Chocolate Mint (taste kind of bland, but drinkable) and 2lb of Dextrose.

Everything looks great, except I have 2 concerns/complaints/whatever:

1) I didnt get a scoop with my ON 100% Whey, how the hell am I supposed to measure it out???

2) I don't know how to measure out 1/4 teaspoon of Green Tea Powder (500mg).

dxiw
07-07-2004, 08:48 PM
UPDATES!!!

I went shopping all around town and finally found the scale of my dreams, weigh upto like 5 kg, in increments of 1g. Digital screen readout. Can be set for ounzes and pounds as well, measures down to 1/8 ounce increments.

Luckily, I measured how much powder my GNC scoop holds and it comes out to 30g. I will just use it instead of the MISSING ON scoop. I'm still ticked off at them for that...

I also bought some Caffiene pills @ 200mg per pill, I figured I'm gonna take these in the morning for a little energy boost on my depletion days/low carb days.

Finally, in my little shopping spree I bought this thing to measure all the way down to 1/4 teaspoon, so I can properly dose my green tea, which is 1/4 teaspoon = 500mg @ 50% ECGC = 250mg ECGC. Yay, I am relieved of my troubles (and missing 45$ from my wallet)

dxiw
07-07-2004, 09:01 PM
UPDATE #2:

UD2.0 IS KICKING ASS!!!

Waist Circumference: 34.75" (started at 37")
Suprailliac: 13mm (started at 17mm)
Bodyfat: 12.541% (started at 15.956%)

dxiw
07-08-2004, 11:05 AM
Day 4 - AM torture / PM fun

diet:

AM 838kcal 30g Fat / 27g Carbohydrate / 115g Protein
PM 2530kcal 50g Fat / 400g Carbohydrate / 120g Protein

cardio:

biking ~7 miles

weights: (warmup sets not shown)

BB Flat Bench Press 4 sets of 8,7,6,7 @ 245,245,255,255
Conventional Style Deadlift 2 sets of 6 @ 275 (could have done a lot more but I'm used to sumos and with the conventionals I kept rubbing the bar on my shin and making it bleed)
Leg Press 2 sets of 8 @ 675,765
Leg Press Calve Raise 1 set of 20 @ 405
Cable Tricep Pressdown 1 set of 6 @ 180 (form kinda loose on this one)
BB Bicep Curl 1 set of 10 @ 70
Cable Bicep Curl 1 set of 10 @ 80

supps:
-200mg Caffeine (@ 9 AM)
-GNC Megamen Multivitamin
-Grapeseed Extract 100mg

notes:
workout was good today, the leg press wasn't really that difficult, looking forward to trying 900+ weight on the power workout, 315bench would be nice too.

dxiw
07-10-2004, 12:47 AM
Week 5 Day 5 - The carbload

diet:

50g Fat / 750-800g Carbohydrate / 135 Protein

carbload completed at roughly 1150-1200g carbohydrate..

300g of carb from Pure Dextrose
300g of carb from "bad carbs" fructose/sucrose
400g of carb from pasta/bread starchy crap
200g of carb from random stuff (partially bad i guess?)

cardio:
none

weights:
none

supps:
-GNC Megamen Multivitamin
-Grapeseed Extract 100mg

notes:
feeling big and full and bloated but a lot better cause this time i made many of my carbs liquid.

but I need to lose more fat, depletion is going down to 1400 cals starting next week.
50g Fat (EFA'S) 55g Carbohydrate (complex) 180g Protein

i ordered some ketosis test strips to see how my depletion is going..

dxiw
07-10-2004, 05:13 PM
Day 6 - Saturday!!!

diet:

****ed up the fat and carbs by eating out tonight, decided to start depletion tommorrow (the diet part atleast)

3570kcal 90g Fat / 500g Carbohydrate / 190g Protein

cardio:
very intense uphill bike climb 3/4 mile
1 mile downhill ride @ 40mph
=maybe 150cals..

weights: (no warmup sets shown)
(stuck at home, no time for gym today)
BB Flat Bench Press 5 sets of 2.5,3,6,10,15 @ 300,300,275,225,160
about a minute rest between sets... bench bar at home feels kinda wierd..

Decline Situps 2 sets of 6,15 @ BW+35,BW (slow full contraction, no rest between sets, pumped abs a little)

supps:
-GNC Megamen Multivitamin
-Grapeseed Extract 100mg
-Caffiene 200mg

notes:
needed to have the caffiene to wake up this morning lol...
stuck at home so could only do bench :(

****ed up diet horribly, probably put on a pound of fat, but no worries, I'm hitting 1500kcal tommorrow..

dxiw
07-10-2004, 08:36 PM
Measured suprailliac at 11mm tonight.. could I really be at 10.621%?

dxiw
07-12-2004, 07:02 PM
Day 7 - What a **** up...

diet: starvation all day, then about 1200 cals around 11pm (I know, but this was out of my control entirely..long story)

cardio:
none

weights:
none

supps:
gnc megamen
(usual)

notes:
today was crappy, I don't want to discuss it

dxiw
07-12-2004, 07:19 PM
PHASE II

WEEK 6
DAY 1

diet:

1508kcal 52g Fat / 57g Carbohydrate / 203g Protein

cardio:
AM Low-Intensity Skating 6 miles ~200kcal
PM High-Intensity Biking 4 miles ~300kcal
Total: 500kcal

weights: (warmup sets not shown)

Flat BB Bench Press 3 sets of 15 @ 155
Pulldown 3 sets of 15 @ 110
DB Military Press 3 sets of 15 @ 30,40,40
BB Bicep Curl 2 sets of 15 @ 50
Cable Tricep Pressdown 2 sets of 15 @ 120,130
Leg Extension 3 sets of 15 @ 90,135,135
Sitting Leg Curl 3 sets of 15 @ 100,100,120
Donkey Calf Raise 3 sets of 15 @ 400
DB Incline Bench Press 3 sets of 15 @ 50's
Pulldowns 3 sets of 15 @ 110
DB Front Raise 1 set of 15 @ 20's
BB Bicep Curl 2 sets of 15 @ 50
Cable Tricep Pressdown 2 sets of 15 @ 120
Sitting Leg Curl 3 sets of 15 @ 120
Donkey Calve Raise 3 sets of 15 @ 400
Leg Extension 3 sets of 15 @ 135

Totals:
Chest - 6 sets
Back - 6 sets
Shoulders - 4 sets
Biceps - 4 sets
Triceps - 4 sets
Quads - 6 sets
Hams - 6 sets
Calves - 6 sets
Depletion Subtotal = 42 sets, 630 reps

Really blasted the intensity in this workout, totally thrashed afterwards, read more below...

supplements:
-GNC Megamen Multivitamin
-6g Fish Oil Concentrate (1.8g EPA/DHA)
-Green Tea Extract Powder 700mg (350mg ECGC)
-Grapeseed Extract 100mg
-Caffeine 200mg
-Vitamin C 500mg / E 400IU Pill
-2.25g L-Glutamine

notes:
As I start week 6, I have entered what I call Phase 2 of my cutting diet. Phase 2 is from weeks 6 - 11. I am dedicated more than anything to get shredded to the bone. I will be doing AM and PM cardio sessions 5 days a week and high intensity depletion workouts. I have also cut the weekend calories significantly to near depletion calories. Lastly, I have added caffeine and stronger amounts of green tea to my thermogenic stack. I WILL GET RIPPED NO MATTER WHAT IT TAKES. Here is a copy of my new Weeks 6-11 UD2.0 Plan, 6% here I come:
Days 1-3:
Calories: 1500 kcal
Fat: 60g
Carbohydrate: 60g
Protein: 180g
Workout: 1+2 Depletion 1,2,3 cardio 600kcal
Supplements: 6g Fish Oil, Multivitamin, 2.25g glutamine, green tea powder (99% polyphenols, 50% ecgc) 500mg (250mg ECGC), grapeseed extract, 200mg Caffeine

Day 4 AM:
Calories: 1125 kcal
Fat: 45g
Carbohydrate: 45g
Protein: 135g
Workout: cardio 400kcal
Supplements: Multivitamin, grapeseed extract 100mg

Day 4 PM:
Calories: 2470 kcal
Fat: 30g
Carbohydrate: 450g
Protein: 100g
Pre-workout: 30g carbohydrate, 20g protein
Post-workout: 200g carbohydrate, 60g protein
Workout: Tension
Supplements: Multivitamin, grapeseed extract 100mg

Day 5:
Calories: 4430 kcal
Fat: 70g
Carbohydrate: 800g
Protein: 150g
Workout: none
Supplements: Multivitamin, grapeseed extract 100mg

Day 6:
Calories: 2015 kcal
Fat: 55g
Carbohydrate: 200g
Protein: 180g
Pre/post-workout: 30g maltodextrin (pre) 50g dextrose (post), 23g prot (pre) 46g (post)
Workout: Power training
Supplements: Multivitamin, grapeseed extract 100mg, caffeine 200mg

Day 7:
Calories: 1660 kcal
Fat: 60g
Carbohydrate: 100g
Protein: 180g
Workout: sprint intensity running cardio 200kcal
Supplements: Multivitamin, grapeseed extract 100mg, 2.25g glutamine, caffeine 200mg

I've also purchased caffiene anhydrous to be used instead of the caffiene I currently have. When my NoDoz box finishes, I will use the caffeine anhydrous.

I am more dedicated than ever to get results. A six pack just isn't enough. I want to see every vien, every muscle striation in my body. I want to be like an anatomy book. Yeaaa, no pain no gain mother****ers...

dxiw
07-12-2004, 07:58 PM
I just ran some calculations. starting week 6 I have lost 9-10 pounds of fat and gained 3 pounds of muscle. I am hoping to finish Phase II with another 10-12 pounds of fatloss. This will place me at 6.5-7% bodyfat @ 185lb ish.


also, according to fitday my weekly activity (cardio+weights) burns about 4500kcal. My diet is about 6300kcal in deficit per week. Per week I lose about 10800kcal or about 3 pounds of fat. Between all my efforts and thermogenics I am looking to lose approx 15lb of fat by the end of phase two.

dxiw
07-13-2004, 06:55 PM
PHASE II

WEEK 6
DAY 2

diet:

1466kcal 50.5g Fat / 58g Carbohydrate / 196g Protein

Ketostix:
AM - Negative
Before Bed - Trace Ketosis - 5 mg/dL

cardio:
AM
Intensity: Low
Time: 30 minutes
Activity: Offroad Biking
Distance: 2.5 miles
Kcal Burnt: ~200

PM
Intensity: High
Time: 43 minutes
Activity: Race Speed Bike Trail Cycling (16-19mph, 30mph peak)
Distance: 11.0 miles
Kcal Burnt: ~700

Cardio Kcal Burnt: 900kcal

weights: (warmup sets not shown)

DB Flat Bench 3 sets of 15 @ 60's
Pulldown Lying at 45 degree angle 3 sets of 15 @ 90
BB Row 2 sets of 4 @ 145,135
Reverse Grip Pulldown 1 set of 15 @ 90
DB Fly 1 set of 20 @ 35's
BB Front Raise 2 sets of 15 @ 40,50
DB Side Raise 2 sets of 15 @ 25's
Superset:
-BB Bicep Curl 4 sets of 15 @ 50
-BB Skullcrusher 4 sets of 15 @ 50
Decline Situp 1 set of 15 @ BW
Knee Raises 1 set of 15 @ BW
Side Crunches 1 set of 15 @ BW (each side, 2 sets total)


Totals for depletion:
Chest - 10 sets
Back - 12 sets
Shoulders - 8 sets
Biceps - 8 sets
Triceps - 8 sets
Quads - 6 sets
Hams - 6 sets
Calves - 6 sets
Abs - 4 sets
Depletion Subtotal = 68 sets

supplements:
-GNC Megamen Multivitamin
-6g Fish Oil Concentrate (1.8g EPA/DHA)
-Green Tea Extract Powder 500mg (250mg ECGC)
-Grapeseed Extract 100mg
-Caffeine Anhydrous 200mg
-Vitamin C 500mg / E 400IU Pill
-2.25g L-Glutamine

notes:
today was pretty good although I am really hungry for some reason. I bought some keto stix, but tested negative for ketosis which is good. I tired and weak, definitely ready for the carbload... but its not till thursday :(

OMG THE CARDIO TOTALLY KICKED ASS, IT WAS NICE AND BREEZY OUTSIDE, FELT SOOO GOOD, HARD WORK BUT ALL WORTH IT :)

I think the cardio depleted my legs too.

Oh and my dad is buying me a pro race bike yay!! Now, I can do 30+ miles a day. (Reason I stopped at 11 miles is my bike falling apart)

oh and I'm changing depletion from now on to 50 / 60 / 200.. extra protein will help maintain muscle and still keep cals limited at 1490..

hmm.. my cardio+weights today burnt more calories than I ate hahah.. great

oh and the results are coming in, did some hardcore posing today and for the first time was shocked to see these 2 little lower abs start to show... YESSSSSS

dxiw
07-13-2004, 11:49 PM
OH and today's morning BW was 193.2 with a caliper measurement of 12 mm. Putting me right around 11.598% bodyfat.

dxiw
07-14-2004, 02:13 PM
PHASE II

WEEK 6
DAY 3

diet:

1496kcal 52g Fat / 61g Carbohydrate / 196g Protein

Ketostix:
Upon Waking - Negative
Post Cardio Session - Moderate Ketosis - 40 mg/dL
Before Bed - Mild-Moderate Ketosis - 20-40 mg/dL (hard to tell color)

cardio:
PM - most incredible cardio workout ever, a new PR
Intensity: Moderate-High
Time: 96 minutes
Activity: Moderate-High Speed Bike Trail Cycling (12-15mph)
Distance: ~20 miles
Kcal Burnt: 1107

Cardio Kcal Burnt: 1107kcal

weights: (warmup sets not shown)

nothing today

supplements:
-GNC Megamen Multivitamin
-6g Fish Oil Concentrate (1.8g EPA/DHA)
-Green Tea Extract Powder 500mg (250mg ECGC)
-Grapeseed Extract 100mg
-3,7-Dihydro-1,3,7-trimethyl-1H-purine-2,6-dione (the cool way of saying caffiene anhydrous) 200mg
-Dietary Caffeine 150mg
-Vitamin C 500mg / E 400IU Pill
-2.25g L-Glutamine

notes:
wow what an incredible cardio session. Feeling great, but hungry and worn out.

dxiw
07-15-2004, 08:48 PM
PHASE II

WEEK 6
DAY 4

diet:
AM 758kcal 22g Fat / 20g Carbohydrate / 120g Protein
PM 2128kcal 40g Fat / 332g Carbohydrate / 110g Protein
I can't remember the exact carbs might be anywhere fromm 300-400. Not sure if I ate that last thing, so I put down what I know I ate for sure.

Ketostix:
Upon Waking - Moderate Ketosis - 40mg/dL
Post Cardio Session / Tension - Trace Ketosis - 5 mg/dL
Before Bed - Trace Ketones - 5 mg/dL - I can't be in ketosis (a ton of carbs) just probably excreting the last ketones...

cardio:
PM
Intensity: Low-Moderate
Time: 60 minutes
Activity: Moderate Speed Bike Trail Cycling (12-15mph)
Distance: ~11 miles
Kcal Burnt: 500

Cardio Kcal Burnt: 500kcal

weights: (warmup sets not shown)

ran out of time, did right after the cardio.. I know weak as **** but I was totally worn and had no spotters (at home)

Flat BB Bench Press 4 sets of 8 @ 225
Deep Pulldowns 4 sets of 8 @ 225

bout 30 sec - 1min rest between sets...very slow long contractions

supplements:
-GNC Megamen Multivitamin
-6g Fish Oil Concentrate (1.8g EPA/DHA)
-Grapeseed Extract 100mg
-3,7-Dihydro-1,3,7-trimethyl-1H-purine-2,6-dione 200mg
-Dietary Caffeine 150mg
-Vitamin C 500mg / E 400IU Pill

notes:

Cardio session was fun but I was doing it with a friend and our fun ended when he lost control of the bike about 8 miles into the session. We finished off the last 3 miles but I had to go very slow and move him and his bike as well, he was pretty bloody. Now ( a couple hours later) hes perfectly fine, just a bunch of cuts. But he says hes sore. Poor guy, falling from a bike at 15mph is no fun.

I realized it was like 8:30 after my cardio session so I rushed to gets some weights in, I figured I'm already depleted and with all the cardio I'm doing the tension workout didnt have to be too crazy. I was weak and tired as **** and dehydrated, I just knocked out a quick 8 sets of upper body work and called quits. Planning on making a super perfect carbload and going for 315 bench for a couple reps on saturday.. wish me luck :)

Peace out,
David

dxiw
07-16-2004, 08:46 PM
PHASE II

WEEK 6
DAY 5

diet:

4454kcal 66g Fat / 749g Carbohydrate / 171g Protein

Ketostix:
Upon Waking - Negative
Before Bed - should be negative

cardio:
none

weights: (warmup sets not shown)

nothing today

supplements:
-GNC Megamen Multivitamin
-Grapeseed Extract 100mg
-3,7-Dihydro-1,3,7-trimethyl-1H-purine-2,6-dione 200mg
-Dietary Caffeine 150mg
-Vitamin C 500mg / E 400IU Pill

notes:
Pretty good carbload, used a lot of malodextrin/dextrose/pasta. Although I did **** up with the sucrose a little taking it a little high at 200g or so.

dxiw
07-17-2004, 08:04 PM
PHASE II

WEEK 6
DAY 6

diet: (approximates)

2315kcal 75g Fat / 210g Carbohydrate / 200g Protein

cardio:

very hectic day, read more below, didnt get a chance

workout: (warmup sets not shown, 4-5 sets progressive warmup on bench)

Flat BB Bench Press 4 sets of 3,5,3,15 @ 275 (slow), 275 (slow), 225 (pause*), 135x15 (fast)
*on the 225 I paused 5 seconds with it on my chest, then pressed
Standing BB Military Press 1 set of 2 @ 135 (super strict)

supps:
-GNC Megamen Multivitamin
-Vitamin C & E
-Grapeseed Extract 100mg
-Caffeine 200mg

notes:
bodyweight - 197 (post carbload this morning)
caliper - 9mm ooooohhhhh ahhhhhhhhh :)

PWO shake was 46g whey, 10g dextrose, 10g maltodextrin

good day, didnt lift much on bench because Ihad no spotter and I did it at 9PM today because I had to work over time and pack for my trip to california tommorrow...

dxiw
07-23-2004, 08:00 PM
This is my last post in this journal. I have completed 6 weeks of UD2.0 dieting and effectively lowered my bodyfat from 16% to 9%. Week 7 I ate maintenance calories, and gained a little fat coming to 10%. I have a 6 pack and have reached my cutting goal. The 6% bodyfat would take another 6 weeks of dieting which I do not feel is intelligent because in 7 weeks I will be leaving for college and stack the fat back on. Instead I am going to go back to standard periodization. For the next 6 weeks, I will be focusing on strength. My cycle goes as follows:

Strength 6 weeks
Bulk (muscle gain) 6 weeks
Cut (fat loss) 6 weeks

My general goals are to add about 50-100lb to the big lifts in each strength cycle, then add 10-15lb of LBM each bulk cycle, then lose 10-15lb fat each cutting cycle.

This will put me at the start of a bulk when college begins.

Thank you for taking part in my journal and I thank everyone for their useful comments/advice.

My new journal will be titled "The 6 week quest to a 405 bench press". Please feel free to check it out.

ryuage
07-23-2004, 08:16 PM
wheres the pictures

dxiw
07-23-2004, 08:23 PM
I took some at the end of week 6 but my digital camera is busted so I'll try to take some more..