Ud2

[Bravo]

Alright, here's a rough draft of my UD2 diet. I weigh 186lbs with around 12%bf. Any suggestions other than there's not much variety. I'm pretty sure my values are on point, however. I still need to tweek it some. Any help or suggestions would be good, especially from others who've used the diet.

Monday - depletion 1 240gP - 50gC - 26gF

Meal n° 1 Meal n° 3
1 egg, 2 whites 60 g chicken or turkey
1 can tuna spinach with tbsp flax oil
veggies thermogenic
multivit+ thermogenic

Meal n° 2 Meal n° 4
60 g chicken or turkey 60 g chicken or turkey
salad with 1 tbsp flax oil spinach with tbsp flax oil

Tuesday - depletion 2 Same as Mon


Wed. Same as above


Thursday – tension n° 3 180gP - 37gC - 26gF

Meal n° 1 Meal n° 3
1 egg, 2 whites 60 g chicken or turkey
can tuna spinach with tbsp flax oil
veggies thermogenic
multivit+ thermogenic

Meal n° 2
60 g chicken or turkey
salad with 1 tbsp flax oil

Begin carb load – 1280gC – 160gP – 50gF
1° post-workout shake 160g dextrose,60g whey,5g creatine made with water
2° 200g pasta with tomato sauce + shot of vinegar
3° shake 120g dextrose, 30g whey, 5g creatine made with skim milk

Friday
1° 230g All-Bran + 250g fat free milk + 5g creatine, multivit, shot of vinegar
2° 200 g whole wheat pasta with tomato sauce , shot of vinegar
3° 200 g whole wheat pasta with tomato sauce , 5g creatine, shot of vinegar
4° lunch 80gC, 60g chicken or turkey, shot of vinegar
5° 230g All-Bran + 250g fat free milk + 5g creatine, multivit, shot of vinegar
6° 200 g whole wheat pasta with tomato sauce , shot of vinegar
7° 200 g whole wheat pasta with tomato sauce , 5g creatine, shot of vinegar


Saturday – power n° 4 160gP - 320gC - 50gF

Meal n° 1 Meal n° 3 160gP - 320gC - 50gF
1 egg, 2 whites 60 g chicken or turkey
1 can tuna spinach with tbsp flax oil
200g All Bran + 200g milk
multivit

Meal n° 2(30 min. pre-workout) Meal n° 4
30g dextrose 60g carne
15g whey veggies
5g creatine
thermogenic

Sunday 160gP - 180gC - 50gF

Meal n° 1 Meal n° 3
80g All bran + milk 40g chicken or turkey
1 can tuna, 1egg ,2whites whole wheat crackers
1 tsp flax oil spinach with tsp flax oil


Meal n° 2 Meal n° 4
40g chicken or turkey 40g chicken or turkey
whole wheat crackers corn with tsp flax oil
spinach with tsp flax oil

Edit: sorry for how this came out, all smashed together. anyway, the values are there.

[heathj]

Meal n° 1 Meal n° 3
1 egg, 2 whites 60 g chicken or turkey
1 can tuna spinach with tbsp flax oil
veggies thermogenic
multivit+ thermogenic

Meal n° 2 Meal n° 4
60 g chicken or turkey 60 g chicken or turkey
salad with 1 tbsp flax oil spinach with tbsp flax oil

How does 2 eggs, 4 whites, 240g chicken/turkey and a can of tuna equal 240g protein?

2 egg - 12g, 4 whites - 16g, 240g chicken/turkey - ~55g +35g for tuna

Equals about 128g protein to me...unless I'm missing something. So up your protein and you may need to increase fat a bit if you have low energy.
Here's my diet:

Meal 1 - 4 egg whites, 1 whole, 15g cheese, 84g ham, 1 scoop protein, 1g fish oil
Meal 2 - 1 can tuna, 1 tbsp ff ranch, ff bread, 15g cheese, 1 scoop protein, 1g fish oil
Meal 3 - 240g chicken, 1 tbsp ff ranch, 3 cups lettuce/broccoli, 1/2 cup cottage cheese, 2 tbsp coconut milk
Meal 4 - 2 cups broccoli, 84g turkey, 1-2 scoops protein, 2g fish oil

[Bravo]

Wow. I must be way off, then. So, 240g chicken breast does not = 240gP. It's a good thing I posted this. To give me an idea, how many grams of protein is 100g chicken or turkey breast? I need to get this down because I want to start on monday. I really suck at meal planning as you can probably tell.

[Shao-LiN]

Just because the chicken weighs that much doesn't mean it is all protein. I weigh 175-180 pounds, I'm not 175-180 pounds of protein.

As for protein amounts, http://www.fitday.com

[Bravo]

Thanks shao, great site, although I'm much better at bulking than cutting. When I come up with the revised edition of my diet, I'll post it.

Edit: and thanks to you too, heathj. If you hadn't posted, I'd be heading for a muscle-loss disaster.

[Bravo]

Here it is. Anyone with suggestions? Is it looking better? Can I tweek something alse? I think that my fat is already higher then the values I posted

[Bravo]

Anyone wanna take a crack at it?

[AllUp]

Mommy tells me not to download files from strangers. :(