Hey guys. This is my first crack at a journal. As some of you might know, I've been messing around with UD 2.0 for the last few months. My goal was to get down to 7% BF and then maintain that for a while, but I never could really get over the 9% hump(symptoms of leanness became too great and the more time invested in trying to get there, the more fatigue built up). So right now, I'm sitting at about 10.5% and 154 lbs or so. Gaining muscle is obviously important, but maintaining leanness and gaining strength are higher priorities. So...I've decided to try an experiment for 6-8 weeks or so. This journal is more or less just a means for me to stay on track and maintain discipline. Advice/critique is welcome, but I won't cry if nobody has much to say....
Ok, so here's the plan:
~Follow an "IF" style eating plan slightly below maintenance
16 hour fast period followed by 8 hour feast(11am-7pm)
I'll break the fast with a 500 cal pre w/o meal and then eat the majority of my cals Post w/o.
Mon(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
Tue(maintenance-35%)-1500kcals, 150p, 150c, 33f
Wed(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
Thur(maintenance-35%)-1500kcals, 150p, 150c, 33f
Frid(maintenance+30%)-3000kcals, 200p, 300-400c, 67-111f
Sat(maintenance-10%)-1800kcals, 200p, 150c, 44f
Sun(maintenance-10%)-1800kcals, 200p, 150c, 44f
Supps=ETS, 3 Nitor(2 in morning during fast), multiv, vit C, Fish Tabs
Don't have the exact routine here at home, but I will get it up tomorrow when I go back to Madison for school. It's basically a slightly tweaked version of Rippetoe's strength routine(3x a week, basic compounds)
Ultimately, I would hope that over the experiment I could lose BF, gain some muscle and gain strength(wow, who wouldn't want that, lol). Many people have used Martin's IF protocol and have leaned out and gained strength. I really hoped that I could lean down to single digit BF and maintain that level while going into a PL routine but I just couldn't manage my UD 2.0 CL's well enough. If nothing else, this IF experiment will serve as a break from the dieting and prime me to reach those goals in a few months. I'm real interested in seeing what this will do to me. I'll keep this updated daily with diet and training.