8 weeks of UD2

[heathj]

UD2 Round #2 here we come -

Anyway I haven't had a journal in quite some time, so I figure its time for another. Today, the 28th, I am currently on day 1 of my second UD2 cycle. The first time around I went for 6 weeks and lost around 2% bodyfat. I have stopped drinking quite a bit and haven't smoked the chronic for over a month. Some of the reasons for that is the lack of work over the last three months, so no money. Plus I want to pass a drug test when I do get offered a job.

First time around on UD2 I kinda messed around with my diet and workout. Split up the body on Monday and Tuesday, but found out that I wasn't doing enough volume. Half of what I was supposed to be doing. Who knows, maybe if I was doing the correct volume, I may have lost twice the bodyfat. I took the last week off to give my body time to recooperate. I have gained a bunch of water weight back and my weight is about 216 and bodyfat around 12.6%. I will check tonight or tomorrow for accurate bodyfat. Well, here's how it'll be set up for the next 6-8 weeks.

Workout
Monday-
Leg Press - 3 sets x 15
Leg Curl - 3 sets x 15
Flat BB - 3 sets x 15
BB Row - 3 sets x 15
Side Raise - 1 set x 15
Front Raise - 1 set x 15
Calf Raises - 3 sets x 15
Standing BB Curl - 2 sets x 15
Rope Pushdowns - 2 sets x 15
(Repeat) - All exercises supersetted

Tuesday -
Hack Squat/Front Squat - 3 sets x 15
Leg Curl - 3 sets x 15
Decline DB - 3 sets x 15
Pulldowns - 3 sets x 15
Side Raise - 1 set x 15
Front Raise - 1 set x 15
Calf Raises - 3 sets x 15
Alt. DB Curl - 2 sets x 15
BB Skulls - 2 sets x 15
(Repeat) - All exercises supersetted

Thursday -
Leg Press - 2 sets x 6-12
Leg Curl - 2 sets x 6-12
Leg Extension - 2 sets x 6-12
Calf Raises - 4 sets x 6-12
Flat BB - 2 sets x 6-12
Cable Rows - 2 sets x 6-12
Incline BB - 2 sets x 6-12
Pullups - 2 sets x 6-12
BB Curls - 2 sets x 6-12
Rope Pushdowns - 2 sets x 6-12

Saturday -
Deadlifts - 3 sets x 3-5
Flat DB - 3 sets x 3-5
Front Squats - 4 sets x 3-5
DB Shrugs - 3 sets x 3-5
Clean + Press - 2 sets x 3-5
Hang Cleans - 2 sets x 3-5

Diet
MTW-
Meal 1 - 4 egg whites, 1 whole egg, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil, vitamins
Meal 2 - 1 can tuna, 1 tbsp dressing, 2 cups lettuce, broccoli, onions, 1g fish oil
Meal 3 - 200-250g chicken, 1 tbsp ff ranch, 1/2 cup broccoli, 2 tbsp coconut milk, 1/2 cup cottage cheese, 2g fish oil
Meal 4 - 2 1/2 cups broccoli, 15g cheese, 90g turkey, 1 scoop protein, 2g fish oil

Thursday AM - 3 out of the 4 meals above, then eat/drink 15g pro/30g carb 30-60 minutes before workout.
Thursday PM - Friday PM - 1500g carbs/240g protein/70g fat
Saturday and Sunday - ~3000 calories

Plan is to get around 9% bodyfat by my the end of this cycle, about two weeks before my 21st birthday. Never been below 11% bodyfat, so lets see what happens. Here we go! First workout in about 2 1/2 hours.

[Blood&Iron]

PSMF != UD2

Pfft.

Seriously, though, good luck!

[heathj]

well it's close enough to a psmf...so what if i have some fat and carbs...its just some!

[Manveet]

What kind of diet are you following for your Power Workout days? (In terms of ratios)

[heathj]

What kind of diet are you following for your Power Workout days? (In terms of ratios)

30% pro/50% carbs/20% fat on the power workout day and 40% pro/30% carb/30% fat on the day after.

[heathj]

Monday, March 28, 2005
Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 205 x 15, 15
-ss-
Leg Curl - 1st round: 45 x 15, 15, 55 x 15 2nd: 90 x 15, 15, 15
Flat BB - 1st round: 170 x 15, 15, 15 2nd: 165 x 15, 15, 15
BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing Calf, donkey, seated - 1st round: 100 x 15, 200 x 15 2nd: 100 x 15, 200 x 15, 70 x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
---Workout time: 70 minutes---

Leg Curl was a different machine second time around. Also I need to find a replacement for bb bench on these depletion days because I feel it too much in the shoulders. Need to focus on the chest more.

Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil, 5mg yohimbine hcl
Meal 2 - 1 can tuna, 1 tbsp dressing, 2 cups lettuce, onions, 1g fish oil, 5mg yohimbine hcl
Meal 3 - 240g chicken, 1 tbsp ff ranch, 3 cups lettuce/broccoli, 1/2 cup cottage cheese, 2g fish oil
Meal 4 - (Not eaten yet) 2 cups broccoli, 15g cheese, 90g turkey, 30g scoop protein, 2g fish oil

Forgot to buy coconut milk at the store today. Tomorrow.

[Saint Patrick]

Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil, 5mg yohimbine hcl
Meal 2 - 1 can tuna, 1 tbsp dressing, 2 cups lettuce, onions, 1g fish oil, 5mg yohimbine hcl
Meal 3 - 240g chicken, 1 tbsp ff ranch, 3 cups lettuce/broccoli, 1/2 cup cottage cheese, 2g fish oil
Meal 4 - (Not eaten yet) 2 cups broccoli, 15g cheese, 90g turkey, 30g scoop protein, 2g fish oil

*Eats an extra large pizza*

*chugs a 6-pack*


What's up heath?

[heathj]

Patty, you goddamn bastard. I hate you. You and my roommates, who drink every night

Tuesday, March 29, 2005
Hack Squat/Leg Press - 1st round: 90 x 15, 15, 15 2nd: 205 x 15, 15, 15
Leg Curl - 1st round: 55 x 15, 15, 15 2nd: 55 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
Pulldowns - 1st round: 80 x 15, 15, 15 2nd: 80 x 15, 15, 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing Calf, donkey, seated - 1st round: 100 x 15, 180 x 15, 70 x 15 2nd: 100 x 15, 180 x 15, 70 x 15
BB Curl/DB Curl - 1st round: 40 x 15, 25's x 15 2nd: BB Curl -40 x 15, 50 x 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: Skulls - 50 x 15, 15
(All exercises/sets supersetted)
---Workout time: 55 minutes---

Decline DB definitely took the stress off my shoulders and put it more on my chest. I like this much more than bb bench for depletion days. Seemed to have a lot more energy today than yesterday. Maybe because yesterday was the first day back after a week off...I dunno.

Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil, 5mg yohimbine hcl
Meal 2 - 9/10 can chicken, 1 tbsp ff ranch, 2 cups lettuce, 1g fish oil, 5mg yohimbine hcl
(Not eaten meals 3&4 yet)
Meal 3 - 240g chicken, 1 tbsp ff ranch, 3 cups lettuce/broccoli, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
Meal 4 - 2 cups broccoli, 15g cheese, 90g turkey, 30g scoop protein, 2g fish oil

Started my first day of school today. Haven't gone since last spring quarter. Hopefully I can pull off a 4.0. I need it.

[galileo]

I hope it turns out well. I had tremendous success on UD2 and I'm sure if you stick to it you will too!

[rookiebldr]

Welcome back f00!

[heathj]

Gracias.

Bodyfat - Tuesday, 29th, 2005 6:10pm - 12.6%

[Manveet]

What's up with the coconut milk? I've read some good things about it, what have your experiences been like when incorporating it in your diet?

[heathj]

Well I haven't been using it for very long. Incorporated it in the diet the last week or two first UD2 cycle. Now I figure I'll do it for the long haul. Supposedly since it's a MCT its supposed to enter the body, give it fuel, and leave quickly. So I guess I'll have to wait and see to tell you a real answer.

[heathj]

Wednesday, March 30, 2005

Found out today that the diet soda I thought I bought wasn't diet!! So I had about 2-3 already this week and they gave me tons of calories...bastards, it looked like diet soda!

Ordered some thermocin today. Didn't find too many reviews on it that inspired me. The Mike Symmons one was a good story, but anyone could do that being that out of shape...anyway I'll see how it goes. Keep you guys up to date. So I ordered it on the 30th...how quickly can Danny boy and Chris get it out.

Diet
Meal 1 - 4 egg whites, 1 brown egg, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil
Meal 2 - 2 cups lettuce, 9/10 can chicken, 1 tbsp ff ranch, 8 oz. milk, 1g fish oil, 10mg yohimbine hcl
(not eaten yet-->)
Meal 3 - 240g chicken, 3 cups lettuce/broccoli, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
Meal 4 - 2 cups broccoli, 15g cheese, 1.5 scoops protein, 90g turkey

Gym today? I doubt it, I think I'm just gonna go outside and shoot some hoops. I am incredibly sore anyway. Damn depletion workouts.

[galileo]

The ol' diet soda switcheroo. ****s you in the mouth, don't it?

[Pup]

Good luck with the UD2 Heath, i might give it a 4 week run when i get back from St. Louis to get rid of some of this f'in bodyfat that has seemed to accumulate around my midsection.

How close to feeling like death are you on the depletion days?

[heathj]

Thursday, March 31

Gal, bastards aren't they! Why do they make the cans look the same.

Pup, they are pretty hard. I make sure I concentrate on the muscle thats supposed to be worked, which is why I am taking bb bench out of the depletion days. There is nothing else like working a muscle to exhaustion, then doing other bodyparts, then coming back to that same muscle...ack!

Workout
Leg Press - 450 x 12, 500 x 12
Leg Curl - 80 x 12, 90 x 12
Leg Extension - 120 x 12, 140 x 12
Standing Calf - 120 x 12, Donkey - 270 x 12, 360 x 12, Standing - 150 x 12
Flat BB - 215 x 12, 12
Cable Rows - 120 x 12, 140 x 12
Incline BB - 135 x 12, 185 x 5 + 1
Pullups - BW x 12, 8 (slow and concentrated 2nd set)
BB Curls - 70 x 10, 10
Rope Pushdowns - 70 x 12, 90 x 12

Damn good workout. Some guy deadlifted 425 x 1 today...complimented him. Seems about the third person I've seen do them (including me).

Diet
Meal 1 - 4 egg whites, 1 whole egg, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil
Meal 2 - can of tuna, 1 slice bread, 1/2 tbsp mayo, 1g fish oil
(20 minutes later)
Meal 3 - 90g turkey, 1.5 scoops protein, 8 oz. milk, 2g fish oil
(20 minutes later--45 minutes before workout)
1 scoop protein (21g pro) and a english muffin(50g carbs)

Post-Workout
2 scoops protein, 1 cup milk, 1/4 cup pineapple, 1.5 cups mixed berries, 1/2 container yogurt, 1/2 banana, 1 english muffin, 12 chips w/ salsa (94g carbs for shake + 50g for muffin = 144g carbs)

TIME TO EAT!!

[heathj]

Tonight as well, I ate:

10 crepes + syrups, strawberries and some powdered sugar
1 peppermint patty (Damn that **** is good)
9 beers
3 wheat bagels
2 cups raisin bran w/ 1 cup milk
3 english muffins + 3 tbsp jam

mmm... mmm....went a little overboard on the beer, but my buddies and I whom haven't hung out in quite a while, as I have a girlfriend, were playing some drinking games, so I kept going. Bah, cardio tomorrow to make up? umm...NO!

[galileo]

You're new to the refeeding concept aren't you?


Want me to change your journal title to something more appropriate?

[Pup]

Galileo is the patron saint of refeeds...his wisdom is invaluable on the topic.

...btw, what kinda beer?

[heathj]

Haha Yeah Gal, to like "Alcoholic trying to ud2"
Pup, about 1 mgd, 6-7 budweisers and 1 pabst tallboy...I wanted a few lagunitas, but i guess it was a cheap beer night.

28 HOUR REFEED CONTINUED -
3 cups raisin bran w/ 1 1/2 cups milk
5g creatine
1 onion bagel
3 potatoes w/ 3 tbsp ketchup and some salt
3/4 cup munchies
emerald city smoothie mega mass (5g fat/45g pro/169g carbs) + chocolate
+10g creatine
8 oz. pasta w/ 1 cup sauce
5g creatine
3 cups raisin bran w/ 1 cup milk
2 slices bread
40g cheddar cheese
1 slice turkey

REFEED TOTALS: 1499g carbs/71g fat/253g protein + a few chips and salsa...

[heathj]

refeed over...power workout tomorrow.

[Manveet]

Dammit, I need to get me some Raisin Bran for my next carb load, that stuff is great.

[heathj]

47g carbs per cup

[heathj]

Saturday, April 2, 2005
Power Workout

Conventional Deadlifts: WU, 295 x 5, 325 x 5, 365 x 4 (Haven't gone this high since I pulled my pirifomis)
Flat DB Bench: WU, 100 x 5, 110 x 5, 110 x 5! (Felt pretty easy, but still tough)
Front Squats: WU, 185 x 5, 185 x 5, 195 x 5 (195 is the highest I've ever gone)
DB Shrugs: 120 x 6, 130 x 6, 130 x 6 (Damn this hurts my hands)
Clean + Press: WU, 135 x 5, 155 x 5, 155 x 5 (155 is the highest I've gone with these)

Diet
Meal 1 - 2 english muffins, 1 whole egg, 2 egg whites, 1 scoop protein, 1 tbsp jam, 2g fish oil
Meal 2 - 3/4 cup rice, 240g chicken, couple tbsp sauce w/ tabasco
Meal 3 - Prior to workout: 15g protein/30g gatorade
During Workout: 60g sugar energy drink
Meal 4 - PostWorkout: 1/2 banana, 1.5 scoops protein, 3/4 cup milk, 1 tbsp pb

Rest of the day I dunno? But so far macros are: 217g carbs/120g protein/24g fat ---Try to get 350-400g carbs, 210g protein, 50g fat