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Personal Journals discussion on UD2.0 Cutting Cycle, within the Members Section; Originally Posted by 0311 a ton of canned veggies. So, a usual meal for me is heating up 2 chicken ...


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Old 11-03-2005, 07:00 AM   #11
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Quote:
Originally Posted by 0311
a ton of canned veggies. So, a usual meal for me is heating up 2 chicken breasts and opening a can of veggies.

what does this diet say about high sodium? because with all that tuna and can veggies your sodium intake will be very high as opposed to eating fresh veggies.

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Old 11-03-2005, 07:45 AM   #12
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Good question. I'm not sure. I'll check. I do keep my water intake very high anyways if that does anything to help. But, I wrote canned veggies, but most of my intake is fresh from the market. One of the perks of living in CA. A ton translates into maybe 2 meals out of 3, but it's the whole can. The broccoli is fresh.

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Old 11-03-2005, 09:25 AM   #13
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Quote:
Originally Posted by 0311
My only specific requirement is to eat the protein first, followed by whatever else.
You know, I've read that that's a good idea in general in terms of dieting. I don't know what the rationale behind it is ins UD2.0 but it's supposed to lesson the glycemic impact of the carbs you eat.

It's similar to why you will find that say, a snickers bar has a lower GI rating than a carrot - because of the peanuts.
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Old 11-03-2005, 10:10 AM   #14
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Originally Posted by 0311
I do keep my water intake very high anyways if that does anything to help.
it will most definitely help that. I've read that certain bodybuilders intake 3 time the amount of sodium, I think 2 weeks out of competition, to have the body start flushing more sodium out, checks and balances/more sodium in, more sodium out. then at the last week or so the taper down a lot with increases in potassium to look dry.
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Old 11-05-2005, 05:16 AM   #15
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Day Three: Low Carb/Moderate Cardio

Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water.

-Ran at a very tough pace for 40 minutes, then jogged for another 20 minutes. I'm surprised I was able to haul ass even with not doing any cardio for quite some time.
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Old 11-05-2005, 05:35 AM   #16
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Day Four (AM): Low Carb/Moderate Cardio

Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water.

-Light jog for 30 minutes. Nothing special.

Day Four (PM): Carb Load/High Intensity

Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water, 1 scoop of Creatine HSC (for the creatine/dextrose)

-Full Body

Flat Bench: 2x12 (255)
Pulldowns: 2x12,10 (250)
Incline Dumbbell: 1x12 (90), 1x8 (100)
Cable Rows: 2x12 (275)
Side Lateral Mach: 2x10 (140)
Barbell Curls: 2x10 (115)
Skullcrushers: 2x10 (70)
Leg Press: 2x12 (6 plates)
Leg Curls: 2x12 (180)
Leg Extensions: 2x10 (150)
Calves: 2x15 (2.25)

I did a full body with low volume per muscle group. I was nervous about how I'd feel after 4 days of depletion and limited carbs so I kept the legs for last. I was surprisingly much stronger than I thought. I wanted to hit about 6-10 reps, but I just kept going to 12. I felt close to passing out after my second set of cable rows. My muscles started to feel very gassed and I wanted to puke. So I took my time walking from one machine to the next. My wife was upstairs on the bike and said that at first I looked great, attentive, bullshitting with my friends between sets. She then made the comment that I was drenched in sweat looking pretty pale. I tried to explain to her that this workout's goal was to deplete all remaining glycogen from my muscles. Of course, she didn't get it so I just told her that if I'm doing the diet right, I should look like shit by the end of this workout.

Postworkout: I bought an ABB Carb Force shake from the little gym store. It has 110 grams of carbs, with 33 being from sugar. I scarfed it down on the car ride home. Within 15 minutes time, I felt GREAT! God did that shake wake me back up! Being completely depleted for 4 days, then finally being able to give in to sugar, carbs, ect. makes this diet so much fun. When I got home (around 8pm), I ate 4 pieces of pizza and a few bagals. Bagals have 55 grams of carbs per bun. After that I had another 2 scoops of Creatine HSC (creatine/dextrose) and a few scoops of protein powder. Tomorrow (Saturday-today) is a full day off from the gym to eat as much "good" carbs as I can. My goal is eating a combined carb total of 1800 grams from Friday night to Sunday morning.
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Old 11-05-2005, 05:45 AM   #17
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In case anyone is wondering why I have to eat so much carbs, it's because I'm a beast at 250 pounds. The diet has you carb loading for 30 hours, consuming 7-8 grams per pound of LBM. This means that if my LBM is around 225 lbs, I have to ingest between 1575 (if multiplied by 7) to 1800 (if by 8). Oh well. Here's a quote from his book talking about glycogen repletion within a 30 hour window. (yes, it can be done)
Quote:
Recent research has shown that 100% glycogen repletion (not quite supercompensation) can be achieved within 24 hours as long as two requirements are met. So what are the requirements to reach glycogen compensation within 24 hours? The first is a high intensity workout, as this upregulates glucose transport and enzymes of glycogen storage and synthesis. The second is sufficient carbohydrate intake. The Thursday high intensity workout meets the first criteria, as described above. Now we need to talk about the carb-load itself. The main issues are total intake, type, and timing of carbohydrates. Let's look at each....
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Old 11-06-2005, 06:08 AM   #18
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Yesterday (Saturday) was my carb load day. All I did was eat everything in sight within reason. Some things I ate throughout the day:

-7 blueberry bagals (50 grams carbs per bun)
-6 bowls of apple jacks
-5 servings of pasta (hamburger helper)
-4 bananas
-Kept my protein at 275 grams for the day. It was probably higher due to all the carbs I ate which also contained protein. I remember the bagals having 10 grams of protein per serving.

-I found it not too difficult to eat all that food. It isn't as bad as people make it out to be. Today also made me very aware that in the past, my carb intake has always been really low. That's the upside to me on this structured diet. It already helped me to see that I was under-eating most of the time.

-I didn't take in any caffeine today which would've somewhat hindered the insulin sensitivity that I was trying to take advantage of for glycogen repletion.

-Furthermore, Lyle also recommends trying to take in some vinegar, which further aids gylcogen retention. Next week I'll buy some apple cider vinegar to use. There's actually some studies that seem to point to this being beneficial->

Info found at hypertrophy-specific.com

Quote:
Int J Sports Med 2002 Apr;23(3):218-22

The efficacy of acetic acid for glycogen repletion in rat skeletal muscle after exercise.

Fushimi T, Tayama K, Fukaya M, Kitakoshi K, Nakai N, Tsukamoto Y, Sato Y.

Central Research Institute, Mitsukan Group Co. Ltd., Handa, Japan. tfushimi@mitsukan.co.jp

We examined the effect of acetic acid, the main component of vinegar, on glycogen repletion by using swimming-exercised rats. Rats were trained for 7 days by swimming. After an overnight fast, they were subjected to a 2-hr swimming exercise. Immediately afterward, they were given by gavage 2 ml of one of the following solutions: 30 % glucose only or 30 % glucose with 0.4 % acetic acid. Rats were sacrificed by decapitation before, immediately after exercise and 2 hours after the feeding. Exercise significantly decreased soleus and gastrocnemius glycogen content, and feeding significantly increased liver, soleus and gastrocnemius glycogen content. In soleus muscle, acetate feeding significantly increased glycogen content and the ratio of glycogen synthase in the I form (means +/- SEM: 4.04 +/- 0.41 mg/g-tissue and 47.0 +/- 0.7 %, respectively) in contrast to no acetate feeding (3.04 +/- 0.29 mg/g-tissue and 38.1 +/- 3.4 %, respectively). Thus, these findings suggest that the feeding of glucose with acetic acid can more speedily accelerate glycogen repletion in skeletal muscle than can glucose only.

http://www.ncbi.nlm.nih.gov/entrez....bstract
Quote:
Link to the full study: http://www.nutrition.org/cgi/content/full/131/7/1973

The concentration of acetic acid was 0.2 gm per 100 gm of food ingested. Regular household vinegar is about 5% acetic acid. To get 0.2 gm of acetic acid you would need to drink 4.0 grams of vinegar. Vinegar's density (1.0056 g/cm3) is about like that of water, so drink 4 cc per 100 grams of food.

If you are carb loading before an event, you could take in 4cc for each 100 grams of carbs you eat.

The authors concluded that:

Here we have confirmed that a diet containing acetic acid at concentrations similar to those consumed in a normal meal enhances glycogen repletion in the liver and skeletal muscles of rats (Fig. 1A , B , C ). The effect in liver and gastrocnemius muscle appeared to be linear up to 0.2 g acetic acid/100 g diet.

Our results show that dietary acetic acid can enhance glycogen repletion in both liver and skeletal muscle. The mechanism of this effect is different in liver and skeletal muscle. In liver, acetic acid feeding enhances glycogen repletion by activation of gluconeogenesis and the preferential utilization of G-6-P for glycogenesis. In skeletal muscle, the enhancement of glycogen repletion by acetic acid feeding results from the accumulation of G-6-P due to suppression of glycolysis. We used acetic acid at concentrations comparable to those found in a normal diet. Therefore, we conclude that supplementing meals with vinegar may be beneficial in the recovery of liver and skeletal muscle glycogen, for example, upon fatigue, after skipping meals, postexercise or as part of an athlete’s breakfast on the day of competition.

I've started just drinking the 4cc/100 gm carbs of apple cider vinegar (tastes a lot better than regular white vinegar) post workout, and with breakfast. It's kind of an acquired taste - not half bad really. Don't use it in your workout drink or post-workout shake, though - it really affects the taste horribly. A couple of teaspoons of vinegar with a carb/protein chaser should be fine. Some people like it in their diet sodas as well.

The mechanism whereby the acetic acid increases glycogen storage in muscle is by retarding glycolysis. It seems the acetate (vinegar is acetic acid) is converted to citrate in the Krebs cycle, and the buildup of citrate inhibits a key enzyme (phosphofructokinase) responsible for glycolysis (glucose burning). So this makes it harder for the carbs to be burned as fuel during glycolysis, and instead they are shunted into glycogen storage. So more of the carbs are being stored as glycogen and less are being burned as fuel. This would imply that more fat needs to be utilized
to provide energy.
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Old 11-07-2005, 05:41 PM   #19
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Day Six: Maintenence/Power Workout (finally)

Preworkout: 2 scoops BCAA's, 1 scoop whey, 5 grams creatine

-Full Body;)

Olympic Squats: (5x5) 245
Flat Bench: (6x4) 295
Standing Military: (3x6) 175
JS Rows: (4x5) 255
Weighted Pullups: (2x6) 40
Barbell Curls: (2x6) 135
Skullcrushers: (2x6) 100

-Felt strong as hell from the carb-load. Looked really full and pumped. I also didn't feel worn out at any point of this workout. I haven't done A2G squats in a while so I went lighter than I could've. Still, it was as heavy as the final weeks of my 5x5 I've done. The bench was easy, no spot required. Rest was <2 minutes between sets. Standing military's could've been WAY heavier! That surprised the hel out of me. Everything else was pretty easy. I guess I went lighter on every exercise than I could have. I should've put more faith in the diet!! The only reason why I didn't was because everyone (or most people) complain that their bench and other power movements suffered some strength loss. Apparently that doesn't apply to everyone-Namely me.

At the end of the power workout, I had just enough time to jump on the scale and weighed in at 246. I know it's inaccurate because it was after working out so I'll try and measure on Monday. I will say that when I weighted myself after lifting in the past it was always around 250 so I definately lost some weight...And obviously not muscle since I'm still nailing the same heavy weight.
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Old 11-07-2005, 05:57 PM   #20
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Wow I am surprised you weigh less after that carb load. Even though its postworkout, I would of expected your body to be at least a couple pounds heavier from it for a day or two.
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