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Vapour Trails
03-28-2007, 03:38 PM
I'm currently on my 6th week of the UD 2.0 and wanted to share some results. I have to say I'm impressed with the results in terms of fat loss and maintenance (or gain) of lean tissue.

Start: 190 lbs, 35.5" waist
End of Week 5: 187 lbs, 34" waist. Loss of fat around midsection visbly noticeable as well as other areas.

I haven't seen much a change of weight after week 1. My weight plunges in the first few low carb/low calorie days and rebounds to the same weight I started at by the first day of the next cycle. Nonetheless, I look leaner each time. Strength during the Saturday power workouts has increased on the majority of lifts, except bench but it has never been good.

When Lyle claimed that some people can gain muscle during the diet, I was skeptical. But now that I've done it myself I have to agree it's possible. Normally, you don't lose 1.5" off your waist with only a 3 pound decrease in weight. The only explanation is recomposition which included fat loss and muscle gain in the same cycle. Improvement of strength seems to add further confirmation.

So I would highly recommend that you buy the book and give the diet a shot. I've tried many approaches and by far I've had the best results with diet as well as being flexible on weekends.

Jinkies
03-28-2007, 03:42 PM
What was your starting bodyfat percentage, I wouldn't really find 3 pounds in 5 weeks conciderable unless there was a major drop in apperance signifying muscle gain and fat loss

Unholy
03-28-2007, 03:48 PM
I had great results with UD2.0 when I did it. I ended up losing about 12 lbs of fat in 8 weeks.

Australian
03-28-2007, 03:56 PM
Is it applicable for someone on a restricted diet? What are the foods that it is based on?

Unholy
03-28-2007, 03:59 PM
xxh0lywarsxx@gmail.com hit me up and I'll give you an early Bday present.

Mr. D
03-28-2007, 04:56 PM
Is it applicable for someone on a restricted diet? What are the foods that it is based on?

Depends on what kind of vegetarian you are:

Vegan - Very tough
Lacto Veg: Can be done but youll be eating alot of fat free cheese,cottage cheese, and some soy if you normally do
Lacto-ovo veg: you could eat egg whites all day and get away with it.

Its lots of veggies,lots of protein for the calorie restrictive days.

Australian
03-28-2007, 04:58 PM
lots of veggies,lots of proteinSounds good to me! :thumbup:

Mr. D
03-28-2007, 07:41 PM
Sounds good to me! :thumbup:

Its very very little carbs and some fat.

Your favorite meal of rice and beans would definitely not fly on this diet or most calorie restricted diets that cuts carbs out.

Go to amazon.com and type in Ultimate Diet 2.0 if you want to purchase. It should be 27.99

Lyle McDonald is good stuff.

Australian
03-28-2007, 07:43 PM
Thanks Mr. D, but I don't know if I'll ever cut again. :)

PoutineEh
03-28-2007, 07:51 PM
yeah i did ud 2.0 last summer. i really shouldnt have since i wasnt nearly lean enough to justify it, but the workouts after carbing up were some of the best i have ever had. if i ever get lean to the point where its mostly stubborn fat left, ill for sure go back on it.

ddegroff
03-28-2007, 08:27 PM
I had the same experience as Vapour.

With dedication the diet can be amazing. I'm planning on a PSMF, then UD2 following that.

Questor
03-29-2007, 11:35 AM
This diet sounds like torture. 10-12 sets per body part, 15-20 reps each, in two hours on two days with essentially no carbs and half my calories?

I don't think I'm man enough for that.

Australian
03-29-2007, 06:34 PM
Whoa! No-one said that till now! So basically if you're not into big reps and sets it won't work? I like to lift heavy and focussed, not again and again with lighter weights.

ddegroff
03-29-2007, 06:48 PM
Whoa! No-one said that till now! So basically if you're not into big reps and sets it won't work? I like to lift heavy and focussed, not again and again with lighter weights.

First two days are meant to be glyco depleteing. Low cals, almost no carbs and low fats. Day four is a HIT workout which starts the carb load. Saturday is a power/heavy workout. That's a simple explanation.


This diet sounds like torture. 10-12 sets per body part, 15-20 reps each, in two hours on two days with essentially no carbs and half my calories?

I don't think I'm man enough for that.

Yeah, it makes a man out of you. The results are worth it.

Vapour Trails
03-30-2007, 10:31 AM
http://home.fuse.net/clymer/bmi/

Playing around with this calculator, I got a drop of body fat of about 2.9% (17.5 to 14.6). A loss of 6 pounds of fat mass and gain of 3 pounds of lean mass.

I plan to take 2 weeks off then another 6 week block which should bring me near 10% I hope.

Why more people aren't embracing this method I don't know. Sure it's hard, but so worth it. It's not really a diet at all, its a recomposition program.

Con
03-30-2007, 10:36 AM
just out of curiosity, why did you do the diet when you were out of the recommended bf% range?

Mik
03-30-2007, 10:37 AM
I'm a huge fan of UD2. Last time I did it I dropped roughly 4% bf yet my weight remained the same (give or take a couple pounds) and my strength went up. But, ugh, those depletion workouts!

Vapour Trails
03-30-2007, 11:14 AM
just out of curiosity, why did you do the diet when you were out of the recommended bf% range?

I didn't really know exactly where I was at. I thought I was 15-16%. I like it in any case, because it keeps me disciplined and for the strength gains.

ArchAngel777
03-30-2007, 11:16 AM
UD2.0 is a great program. However, I think one would reap great results if they simply followed his workout routine and placed themselves in a moderate calorie deficit. I did 6 weeks of UD2.0 and it is near torture towards the end of it... It works, but the rebound binge eating is a real danger...

Right now I am just lowering calories by 25%, killing it in the gym with that workout routine and the weight keeps coming off. Strength is still going up.

Con
03-30-2007, 11:24 AM
Whats his workout routine? Are you talking about the depletion workouts as well?

ArchAngel777
03-30-2007, 11:37 AM
Are you talking about the depletion workouts as well?

Yeah

Mr. D
03-30-2007, 01:47 PM
If maximum fat loss is teh goal, then you could extend the cycle out to 2 weeks and not cut cals so hard, like 10xBW (carbs still restricted, add cals with fat,protein)

Vapour Trails
03-30-2007, 01:54 PM
UD2.0 is a great program. However, I think one would reap great results if they simply followed his workout routine and placed themselves in a moderate calorie deficit. I did 6 weeks of UD2.0 and it is near torture towards the end of it... It works, but the rebound binge eating is a real danger...



I find if anything, it's mentally tough towards the end. Hunger isn't a big issue for me, it's more difficult convincing yourself to go to the gym for yet another painful depletion.

I suppose I like it because you know if you cheat during the low cal days, you'll ruin your carb-up. Knowing so much effort is on the line, cheating becomes impossible to imagine.

the doc
03-31-2007, 10:22 AM
can you give us more stats (height) or a pic of your midsection? l mcd suggests this diet for those already at a lower bf%. Most women are at least in the mid 20s - not to say you wont get results but even l mcd says you would get comperable results from any regular old diet. If you are at a higher bf% then I would not be surprised that you might gain some lbm whilst losing fat. However being a woman you have to remember the relatively huge amounts of water retention caused by estrogen and this could disguise your true body mass changes

Con
03-31-2007, 11:28 AM
wait, is vapour a female?

@arch, why would higher rep work(depletion sets) be useful for a mainstream diet?

the doc
03-31-2007, 12:25 PM
i thought the avatar pic is of vapour? :confused:

sCaRz*Of*PaiN
03-31-2007, 01:35 PM
i thought the avatar pic is of vapour? :confused:I thought it was Scarlett Johansson.

the doc
03-31-2007, 01:53 PM
I thought it was Scarlett Johansson.

who is that?

sCaRz*Of*PaiN
03-31-2007, 02:04 PM
Are you living in a cave?

http://i7.tinypic.com/2qixx7n.jpg

She's been in quite a few movies.

Con
03-31-2007, 02:08 PM
In all fairness, I dont know who she is either, but I saw vapours sig so I put 2 and 2 together.

sCaRz*Of*PaiN
03-31-2007, 02:12 PM
Oh...he has her name in his sig. =\

She was in a few recent movies...

http://i12.tinypic.com/4hspv1d.jpg

http://i3.tinypic.com/34i4lmr.jpg


NOW BACK TO THE TOPIC (SERIOUSLY)

the doc
03-31-2007, 02:31 PM
ahh ok i have sigs turned off.

sorry about that vapour

Australian
03-31-2007, 05:18 PM
So... the discussion about the UD 2.0... Do go on?

Mr. D
04-01-2007, 01:39 AM
i think the fact 2 people in this thread didnt know who were scarlett johanson was deserves more attention, maybe a thread on its own. I am completely baffled and shocked, that one of if not the hottest gal in hollywood right now isnt known.

Australian
04-01-2007, 05:35 AM
Kill your TV.

Gunshow
04-01-2007, 05:20 PM
[QUOTE=Vapour Trails;1644215

Playing around with this calculator, I got a drop of body fat of about 2.9% (17.5 to 14.6). A loss of 6 pounds of fat mass and gain of 3 pounds of lean mass.

I plan to take 2 weeks off then another 6 week block which should bring me near 10% I hope.

Why more people aren't embracing this method I don't know. Sure it's hard, but so worth it. It's not really a diet at all, its a recomposition program.[/QUOTE]

I took a look at that calculator and it is not accurate at all it told me i have a 12.6 bf%. I'm way over that, probly closer to about 18.

Vapour Trails
04-02-2007, 12:10 PM
Scarlett is so hot in The Island.

sCaRz*Of*PaiN
04-02-2007, 02:27 PM
So how about that UD2.0, eh?

Vapour Trails
04-02-2007, 02:42 PM
Nothing really else to say at this point. I finished my last power workout yesterday, strength has either maintained or increased across the board. Averaged about 1 lb fat loss with 0.5 lean mass gain per week. Looks like my final weight will be about 185 with waist of 33.75" (decrease of about 1.75").

sCaRz*Of*PaiN
04-02-2007, 02:47 PM
I'm going to try out UD2.0 quite a while from now after this looooong bulk. I have the book...I might as well use it. ;)

Rock Steady
04-02-2007, 03:52 PM
Are you living in a cave?



She's been in quite a few movies.

Scarz, *sniff*... I'd like to take a minute *sniff*.. to thank you for brightening my day. She is gorgeous. :clap: