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Node
07-20-2005, 09:52 AM
I have been lifting properly for the last 5 months or so (maybe a bit more) and have decided to cut. My current stats are given below - I am uncertain of my fat percentage, as it was a little wile ago it was taken, i think 15-20%, but I will be getting some callipers soon so I can measure it at home.

When I get some money (monday) I will purchase a copy of Ultimate Diet 2.0, people seem to of have good success following its guidelines, so I will try the same. And for workout, I will be continuing my current routine of WBB1.

Start Stats (20.07.2005):

Height: 5' 8"
Weight: 95kg (209.43lbs)
Fat %: tbc
Bench: 95kg x 4 (209.43lbs)
Squat: 140kg x 8 (308.65lbs)
Deadlift: 140kg x 8 (308.65lbs)


Current Goal:

Fat %: 10%

Node
07-27-2005, 12:40 PM
Well, I have gone and planned my diet and workout for UD2.0. The low-carb/depletion is as it suggests in the book, and ive sorted out a low fat/high carb and protein eating schedule for the refeed.

Ive just taken caliper readings with an accu-measure 3000 (that arrived in the post today). Did it take anybody else a few goes to get the hang of it? The a while when I was doing it, my values kept shifting by way too much - but eventually I managed to settle on these numbers:

Measurements (27.07.2005):

Chest: 10 mm
Abdomen: 40 mm
Thigh: 14 mm
Suprailliac: 30 mm


With the 3 point forumla, that works out to 17.7% - but using the chart that came with the calipers, thats 23.8%, so that averages to 20.8%. Either way, its all in the ball-park figure I thought I was.

The cylce begins tomorrow!

Node
07-28-2005, 03:10 PM
Day 1 - Low Carb / Depletion Workout

Diet

Breakfast: Scrambled eggs (1 whole egg, 5 egg whites), 1 slice wholemeal bread, 2 fish oil caps.
Lunch: Tuna, 1 slice wholemeal bread, 2 fish oil caps.
Dinner: 2 chicken breasts, salad, 2 fish oil caps.


Workout
This is the first time I have ever done a work out like this, and it really hits you hard:


Leg Press: 3x15
Leg Curl: 3x15
Chest Press: 3x15
Cable Row: 3x15
Lateral Raise: 3x15
Calf Raise: 3x15
Bicep Curl: 2x15
Tricep Pushdown: 2x15
Repeat Twice

Node
07-29-2005, 02:19 PM
Day 2 - Low Carb / Depletion Workout

Was feeling pretty sore this afternoon from the workout yesterday, but there's no way I was going to let that stop me. Not sure if it was the low carbs, or that it was the end of the week, but I was finding it pretty hard to concentrate by the end of the day at work.

Diet

Breakfast: Scrambled eggs (1 whole egg, 5 egg whites), 1 slice wholemeal bread, 2 fish oil caps.
Lunch: Tuna, 1 slice wholemeal bread, 2 fish oil caps.
Dinner: 2 chicken breasts, salad, 2 fish oil caps.


Workout

Leg Press: 3x15
Leg Curl: 3x15
Chest Press: 3x15
Cable Row: 3x15
Lateral Raise: 3x15
Calf Raise: 3x15
Bicep Curl: 2x15
Tricep Pushdown: 2x15
Repeat Twice

Node
07-30-2005, 02:52 PM
Day 3 - Low Carb

Diet

Breakfast: Scrambled eggs (1 whole egg, 5 egg whites), 1 slice wholemeal bread, 2 fish oil caps.
Lunch: Tuna, 1 slice wholemeal bread, 2 fish oil caps.
Dinner: 2 chicken breasts, salad, 2 fish oil caps.


Workout
None, although I did spend the best part of 7 hours digging up my aunts garden.

Node
07-31-2005, 02:32 PM
Day 4 - Low Carb/Carb Up/Tension Workout

Diet

Breakfast: Scrambled eggs (1 whole egg, 5 egg whites), 1 slice wholemeal bread, 2 fish oil caps.
Pre Workout: Slice of bread and protein shake
Lunch: Tuna, 1 slice wholemeal bread, 2 fish oil caps.
Dinner: Hot Pot (without the dumplings)
Snack: 2 Slices of bread


Workout

Leg Press: 2x6-12
Leg Curl: 2x6-12
Leg Extension: 2x6-12
Seated Leg Curl: 2x6-12
Calf Raise: 4x12
Chest Press: 2x6-12
Cable Row: 2x6-12
Incline Bench: 1x6-12
Lateral Pulldown: 2x6-12
Lateral Raise: 3x6-12
Bicep Curl: 2x6-12
Tricep Pushdown: 2x6-12

Built
07-31-2005, 02:35 PM
Enjoy your carbup!

And please post up the food porn of what you ate, k?

I've been thinking of trying UD2. I'll be interested to watch your progress on it.

Node
07-31-2005, 02:38 PM
And please post up the food porn of what you ate, k?
You mean pictures of my food?

Node
08-01-2005, 01:28 PM
Day 5 - Carb Up
Mmmmmm food.

Diet

Breakfast: Beans on toast, 2 fish oil caps.
Snack: 2 Slices of bread w/ can of coke
Lunch: Pasta/Tuna salad, 2 slices of bread, coke, 2 fish oil caps
Snack: 2 slices of toast with pint apple juice
Dinner: (Rest of yesterdays)Hot pot, pint of coke, slice of bread, 2 fish oil caps
Snack: Bowl of cereal


Workout

None

Node
08-02-2005, 03:14 PM
Day 6 - Power Workout
Well, today was the pwoer workout - was looking forward to it. Feel a bit guilty about what I had for dinner (dad cooked it) but I figured seeing as I didnt actually have the breakfast from yesterday (didnt have time) the extra carbs were needed.

Oh, and in UD2.0 it talks about you having to check that your muscles look "full and lean" as apposed to "puffy" - I think mine were on the "full and lean" side of things, which means I must be doing something right in the carb up :D

Diet

Breakfast: 2 Slices of toast, 2 fish oil caps
Lunch: Tuna sandwhich, 2 fish oil caps
Pre workout: Slice of bread, glass of apple juice
Post workout: Protein shake
Dinner: Chicken kiev, small portion of chips, sweetcorn, 2 fish oil caps


Workout
I enjoyed todays workout, although I didnt get a chance on the free weights (only a few, and there were too many trying to use them). I have decided to record my maximums for this workout, so that I can make sure im not loosing strengh on the diet.
All recorded max lifts are for a set of 6 reps.

Leg Curl: 185.5kg (409lbs)
Calf Raise*: 208kg (458.7lbs)
Chest Press: 98kg (216.1lbs)
Cable Row: 91kg (200.6lbs)
Incline Chest Press: 72.5kg (160lbs)
Lateral Pulldown: 91kg (200.6lbs)
Leg Press**: 215.5kg (475.1lbs)
Shoulder Press: 60kg (132.3lbs)
Arm Curl: 36.3kg (80lbs)
Tricep Pushdown: 105kg (231.5lbs)


*Done on a seated leg press machine.
**Ran out of weights to put on the machine, think I could of done a bit more.

Tomorrow I get to measure, and see if its made any difference at all - here's hoping.

Node
08-03-2005, 01:10 AM
Day 7 - Not sure what this is, so I shall call it "Measurement Day"
Todays my first measurement day. So I have taken them this morning, I took the measurements many-many-many times, because I was supprised to see them drop. (will update to show rest of diet at the end of the day).

Measurements (03.08.2005):

Chest: 8 mm : -2mm
Abdomen: 38 mm : -2mm
Thigh: 12 mm : -2mm
Suprailliac: 29 mm : -1mm


So there we have it - if I measured correctly, ive lost the above mm's :D which puts my BF% at 16% (-1.7%) according to the 3-point method. Having examined myself in the mirror ( :p ) I think there is an ever-so-slight visible difference, so I think that confirms some loss.

Diet

Breakfast: 2 Slices of toast, 2 fish oil caps.
Lunch: Chicken/Salad sandwhich, 2 fish oil caps.
Dinner: Small stir fry, 2 fish oil caps.


Workout

None

Node
08-04-2005, 10:16 AM
Week 2 : Day 1 - Low Carb / Depletion Workout
Completely forgot this morning that it was back to low-carb and had toast instead of my eggs. Good job i remembered afterwards or my lunch would have been wrong too. Bit annoyed about that, not gonna happen again.

Diet

Breakfast: 4 slices toast, 2 fish oil caps.
Lunch: Tuna, 1 slice wholemeal bread, 2 fish oil caps.
Dinner: 2 chicken breasts, salad, 2 fish oil caps.


Workout

Leg Press: 3x15
Leg Curl: 3x15
Chest Press: 3x15
Cable Row: 3x15
Lateral Raise: 3x15
Calf Raise: 3x15
Bicep Curl: 2x15
Tricep Pushdown: 2x15
Repeat Twice

Node
08-05-2005, 05:59 PM
Week 2 : Day 2 - Low Carb / Depletion Workout
Either ive adjusted to the depletion workouts, or it was the extra stretching I did at the end of yesterdays workout that stopped me feeling so sore today - which was good. Just got back from the pub, not quite the same going there without buying a pint, but its all for a good cause.

Diet

Breakfast: Scrambled eggs (1 whole egg, 5 egg whites), 1 slice of bread, 2 fish oil caps.
Lunch: Tuna, 1 slice wholemeal bread, 2 fish oil caps.
Dinner: 2 chicken breasts, salad, 2 fish oil caps.


Workout
I was feeling quite weak before my workout today, which made it harder, but I was determined to get it done, just took a little longer than before.

Leg Press: 3x15
Leg Curl: 3x15
Chest Press: 3x15
Cable Row: 3x15
Lateral Raise: 3x15
Calf Raise: 3x15
Bicep Curl: 2x15
Tricep Pushdown: 2x15
Repeat Twice

Node
08-06-2005, 02:17 PM
Week 2 : Day 3 - Low Carb

Diet

Breakfast: Scrambled eggs (1 whole egg, 5 egg whites), 1 slice wholemeal bread, 2 fish oil caps.
Lunch: Tuna, 1 slice wholemeal bread, 2 fish oil caps.
Dinner: 2 chicken breasts, salad, 2 fish oil caps.


Workout
None.

Node
08-09-2005, 02:23 AM
Week 2 : Day 4 - Low Carb/Carb Up/Tension Workout

Diet

Breakfast: Scrambled eggs (1 whole egg, 5 egg whites), 1 slice wholemeal bread, 2 fish oil caps.
Pre Workout: Slice of bread and protein shake
Lunch: Tuna, 1 slice wholemeal bread, 2 fish oil caps.
Dinner: Shepherds pie


Workout

Squat: 2x6-12
Leg Curl: 2x6-12
Leg Extension: 2x6-12
Seated Leg Curl: 2x6-12
Calf Raise: 4x12
Chest Press: 2x6-12
Cable Row: 2x6-12
Incline Bench: 1x6-12
Lateral Pulldown: 2x6-12
Lateral Raise: 3x6-12
Bicep Curl: 2x6-12
Tricep Pushdown: 2x6-12

Node
08-09-2005, 02:25 AM
Week 2 : Day 5 - Carb Up
Is it me or does anybody else get full by the end of thier carb up meals - by the end of the meal im forcing myself to finish.

Diet

Breakfast: Beans on toast, 2 fish oil caps.
Snack: 2 Slices of bread w/ can of coke
Lunch: Pasta/Tuna salad, 2 slices of bread, coke, 2 fish oil caps
Snack: 2 slices of toast with pint apple juice
Dinner: Indian food*


*mums birthday today, and mine tomorrow (9th) so went for a meal.

Workout

None

Node
08-09-2005, 03:31 PM
Week 2 : Day 6 - Power Workout
My 19th birthday today :D

Diet

Breakfast: 2 Slices of toast, 2 fish oil caps
Lunch: Chicken sandwhich, 2 fish oil caps
Pre workout: Slice of bread, glass of orange juice
Post workout: Protein shake
Dinner: 2 sausages + salad
Snack: Apple


Workout
Some of the lifts went up a fair bit, so im guessing I was being a little lazy last week.
All recorded max lifts are for a set of 6 reps.

Deaflift: 120kg (264.6lbs)
Calf Raise*: 215.5kg (475.1.7lbs)
Chest Press: 98kg (216.1lbs)
Lateral Pulldown: 91kg (200.6lbs)
Leg Press: 223kg (491.6lbs)
Shoulder Press: 65kg (143.3lbs)
Bicep Curl: 50kg (110.2lbs)
Tricep Pushdown: 119kg (262.4lbs)


*Done on a seated leg press machine.

D Breyer
08-09-2005, 05:51 PM
happy birthday man, i've been thinking about doing UD2 as well, great to see your results. at the time, i am doing PSMF, i need to get some calipers.. i've been judgeing my progress by how i look in the mirror, haha. Lyle really does know his stuff eh?

Node
08-10-2005, 01:11 AM
happy birthday man, i've been thinking about doing UD2 as well, great to see your results. at the time, i am doing PSMF, i need to get some calipers.. i've been judgeing my progress by how i look in the mirror, haha. Lyle really does know his stuff eh?
Thanks, you should give it a go, its not _that_ bad once you get into it, the only thing thats bad is the depletion workouts - and I too have been judging progress in the mirror, I dont really look in the mirror till the measurement day, helps me make sure the numbers dropping arent me measuring wrong (even though i take each measurement a bazillion times just in case).

Week 2 : Day 7 - Measurement Day

Measurements (03.08.2005):

Chest: 6 mm : -2mm (-4mm)
Abdomen: 36 mm : -2mm (-4mm)
Thigh: 11 mm : -1mm (-3mm)
Suprailliac: 29 mm : -0mm (-1mm)


The red values are how much the values have changed since the last measurement, the green is the overall change.

Right, again today I had to measure myself over and over - and I sitll thing the callipers are lying to me. The 3-point forumula puts me at 14.6% which is down 2.1%, which seems a lot...either im doing something wrong when measuring, or its because I had a higher bodyfat that suggested you start the diet with (15%).

Diet

Breakfast: 2 Slices of toast, 2 fish oil caps.
Lunch: Chicken/Salad sandwhich, 2 fish oil caps.
Dinner: dunno yet, posting in the morning.


Workout

None

Node
08-12-2005, 05:31 AM
Week 3 : Day 1 - Low Carb / Depletion Workout

Diet

Breakfast: Scrambled eggs (1 whole egg, 5 egg whites), 2 fish oil caps.
Lunch: Tuna, 1 slice wholemeal bread, 2 fish oil caps.
Dinner: 2 chicken breasts, salad, 2 fish oil caps.


Workout
Got through the workout in record time today, an hour flat - I was hoping i'd hurry up and die afterwards.

Leg Press: 3x15
Leg Curl: 3x15
Chest Press: 3x15
Cable Row: 3x15
Lateral Raise: 3x15
Calf Raise: 3x15
Bicep Curl: 2x15
Tricep Pushdown: 2x15
Repeat Twice

Node
08-12-2005, 05:14 PM
Week 3 : Day 2 - Low Carb / Depletion Workout
Jus' keeps on repeating - you get the idea.

Diet

Breakfast: Scrambled eggs (1 whole egg, 5 egg whites), 2 fish oil caps.
Lunch: Tuna, 1 slice wholemeal bread, 2 fish oil caps.
Dinner: 2 chicken breasts, salad, 2 fish oil caps.


Workout

Leg Press: 3x15
Leg Curl: 3x15
Chest Press: 3x15
Cable Row: 3x15
Lateral Raise: 3x15
Calf Raise: 3x15
Bicep Curl: 2x15
Tricep Pushdown: 2x15
Repeat Twice

Node
08-13-2005, 04:20 PM
Week 3 : Day 3 - Low Carb
I really wanted some bread all day today - some really nice bread has been sitting in the kitchen...I may have to reserve some for the bulk :D

Diet

Breakfast: Scrambled eggs (1 whole egg, 5 egg whites), 1 slice wholemeal bread, 2 fish oil caps.
Lunch: Tuna, 1 slice wholemeal bread, 2 fish oil caps.
Dinner: 2 chicken breasts, salad, 2 fish oil caps.


Workout
None.