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UD2.0 Cutting Cycle

Personal Journals discussion on UD2.0 Cutting Cycle, within the Members Section; Well, time to revive ye 'ol journal section here. I've just gone through an intensive 5x5/DFHT cycle over the past ...


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Old 10-31-2005, 05:51 PM   #1
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Default UD2.0 Cutting Cycle

Well, time to revive ye 'ol journal section here. I've just gone through an intensive 5x5/DFHT cycle over the past 13 weeks of bulking. I put on a good deal of weight, but more importantly strength as per my signature! I will say with certainty that after my cut, I will repeat both of these stellar programs again looking for more size and a rebound of power. The program's description is the sticky (5x5) in the training forum.

I bought the E-Book UD2.0 by Lyle Macdonald. It stands for Ultimate Diet. It's a shade under 80 pages that has a myriad of scientific research that deals with the human body. The E-Book not only has the outlined diet to follow, but also a training routine that coincides with it. Shameless plug, I know.

Basically, the diet/training has you depleting the body's muscles of glycogen the first 3.5 days. Once this is accomplished, it has you switching gears to carb-load accompanied by some heavy ass training to gain/maintain muscle. That's the simplest way to define it. Tomorrow starts the plan. I'll get the beginning measurements and all that when I hit the gym.

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Old 10-31-2005, 06:02 PM   #2
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My plan is as follows:

Day 1: Low Carb/Depletion Workout
Day 2: Low Carb/Depletion Workout
Day 3: Low Carb/45-60 min Moderate Cardio
Day 4: AM-Low Carb/Cardio; PM-Carb Up/High Intensity
Day 5: Carb-Loading/Rest Day
Day 6: Maintenence Diet/Power Training
Day 7: Maintenence Diet

I've never been on a cut before. I've always was a "see food" bulker whose only real goal throughout the day was as much protein rich foods and calories as humanly possible! However, I do in fact feel that I do have the mental disipline it will take to pull this off. The diet says that I will probably feel nausiated and like shit for the first days of each week due to limiting myself to less than 100 grams of carbs.

I will post my daily diet each post as well as the workout.

If anyone under the sun here has any input to help me out with the diet aspect of this->Do Not Hesitate!! I promise I won't bite. I know quite a few of you (Hardgain81, Dr.X, Sleazy, ect...) has a lot to offer so don't make me hunt you down!
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Old 10-31-2005, 06:50 PM   #3
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Wow, this looks alot different than a regular CKD, as most of them have five or six day depletions and one or two carb loading days. Just from the brief daily overview I think this diet will be easier to stick to in the long run because you aren't going too long before a reload. You will love the refeeds though, I can guarantee that

Does Lyle allow you to have PWO carbs? These shouldn't be a big deal as they leave your system pretty quickly. I am interested to see what he allows PWO.

Also what are the macronutrient intakes you are shooting for? I might be able to suggest some low carb friendly foods if they fit into your plan. I am currently on a timed carb diet where I can only have my carbs PWO so I might be able to suggest some snacks etc.

Keep us updated, I really want to see how a dedicated person does on this diet as I have never seen a good log before. Good luck!
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Old 10-31-2005, 07:06 PM   #4
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Quote:
Does Lyle allow you to have PWO carbs? These shouldn't be a big deal as they leave your system pretty quickly. I am interested to see what he allows PWO.
Not the first 3.5 days. I'm only allowed 3-4 meals with a daily total of <100 grams of carbs. My only goal is to sap away as much glycogen as possible through the very high volume I'm gonna do. By high volume, I'm talking a full body workout with 5-6 sets per muscle, around 15 reps per set with less than a minute rest between sets!

As for the carb sources, let'em rip. Here's a quote from him:
Quote:
With a carbohydrate intake this low, the source won't matter hugely. The reduction in carbs alone will be sufficient to cause all of the effects I described in previous chapters: lowered insulin, increased catecholamines, increased blood fatty acid levels, etc. However, choosing lower glycemic index, high-fiber carbs will keep you fuller because they take longer to digest and sit in your stomach longer.
Basically, my goal is around 250 grams of protein per day, and less than 100 grams of carbs for the first 3 days.

During the carb load, I'm talking in a 24 hour period for my weight eating 1700 grams of carbs! He says to start off with dextrose after the high intensity workout, then gradually move to starches like begals. I'll explain more when I hit those days.
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Old 10-31-2005, 07:57 PM   #5
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100 grams of carbs shouldn't be too bad. Most low carbs try to keep you under 20 grams if they don't give you PWO carbs. The more you restrict yourself the more results you probally see.

1700 grams of carbs is fucking rediculous! My reload days were something like 600 grams and I thought I was going to pop. Fruit juices should help get you near that along with sugary cereals which usually contain alot of dextrose. The Reporter (RIP) turned me onto gummy worms as a snack on the carbs day, a little bag contains a huge amount of carbs with no fat. Stick with Lyle's suggestion and mix up sugary sources and low-GI foods, otherwise you will probally feel sick as hell at the end of the day.

Ohh and on the low carb days I would suggest using Metamucil or some other fiber supplement. It will keep things moving and if your using alot of oils for healthy fats it also helps keep things together so your not blowing your ass off. I had to learn the hard way :eek:
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Old 10-31-2005, 08:11 PM   #6
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I appreciate the advice!

The best method on low carb days I was told is to stick to green veggies only. This way I don't have to even bother counting carbs. My meal plan tomorrow looks like this:

Preworkout-
- BCAA’s
- Caffiene

Depletion workout #1 when I wake up.

Postworkout-
- 40 grams whey protein

Meal 1-
- 1 egg, 7 egg whites = 27 grams protein
- 2.5 cups skim milk = 20 grams protein
- 2 cups broccoli = 16 grams carbs
- 3 fish oil pills

Meal 2-
- 2 cans of tuna = 66 grams protein
- 1/2 cup of corn = 18 grams carbs
- 1 cup of green beans
- 1 tsp. olive oil
- 1 multivitamin

Meal 3-
- 2 chicken breasts = 60 grams protein
- 1/2 cup of corn = 18 grams carbs (maybe)
- 1 cup broccoli = 8 grams carbs
- 1 tsp. olive oil

Meal 4-
- 2 chicken breasts = 60 grams protein
- 1 cup green beans
- 1 multivitamin

Before Bed-
- BCAA’s
- 1 scoop protein
- 1 multivitamin

Dietary Intake:
- 4 meals
- 250 grams of Protein.
- Total- 50 grams per meal, 50 grams postworkout
- <100 grams of Carbohydrates
- Total- 25 grams per meal
- 20 grams of Fat
- Total- 4 grams per meal (3 flax pills per meal)
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Old 11-01-2005, 05:37 PM   #7
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Day One: Low Carb/Depletion Workout 1

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

Depletion Workout:

-I decided on a full body as per Lyle's example. I went right down the list with no more than 45 seconds rest between sets. At the end, I took a few minutes rest before doing the list over again for the second time.

-Leg Press: 3 x 15-20
-Leg Curls: 3 x 15
-Flat Dumb. Press: 3 x 15
-Rows: 3 x 15
-Lateral raises: 3 x 15-20
-Incline Curls: 2 x 15
-Triceps Press: 2 x 15
-Calf Raises: 3 x 15-20

As much as I love free weights, this workout is brutal on a limited carb diet. I think tomorrow I'll use more machines. I got too motivated the first run through and used the 60 dumbbells for my 3 sets of 15 flat presses. I started feeling very sick during the side laterals for the second run through. I didn't finish the last bit of biceps/triceps. It took me a while sitting in my car in the gym parking lot to regain my sense of self. I dread tomorrow.

Today's Diet- As per above post. I'm waiting for meal 2 right now.
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Old 11-02-2005, 07:18 AM   #8
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I've heard about this diet before. I'm already interested to see what will happen.
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Old 11-03-2005, 05:53 AM   #9
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Day Two: Low Carb/Depletion Workout 2

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

Depletion Workout:

-I decided on a full body as per Lyle's example. I went right down the list with no more than 45 seconds rest between sets. At the end, I took a few minutes rest before doing the list over again for the second time.

-Leg Press: 3 x 15-20
-Leg Curls: 3 x 15
-Incline Dumb. Press: 3 x 15
-Pulldowns: 3 x 15
-Lateral raises: 3 x 15-20
-Incline Curls: 3 x 15
-Triceps Press: 3 x 15
-Calf Raises: 3 x 15-20

I felt way better today than yesterday for some reason. My carb intake has basically been less than 75 grams per both days. It could be because I saved legs until the very end and because I took an extra minute here and there between exercises. Every set still burned like hell. Pretty sore too. I did feel a lot more hungry today compared to yesterday. It was hard to sleep through the hunger pains so to alleviate that, I just drank some protein in water. It helped just enough to try and sleep before the pains returned.

Last edited by Darkhorse; 11-03-2005 at 05:59 AM..
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Old 11-03-2005, 05:58 AM   #10
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BTW, I've basically kept the same dietary intake both days. I bought a lot of chicken breasts and tuna with a ton of canned veggies. So, a usual meal for me is heating up 2 chicken breasts and opening a can of veggies. I never bother to heat them up, I just eat it out of the can Marine style. My only specific requirement is to eat the protein first, followed by whatever else. Tomorrow (which is today-Thursday) is my low carb/Cardio workout. Even though I haven't ran pretty much since the Corps, I'll most likely run myself into the ground because I'll have a flashback or something.
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