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Old 07-28-2006, 06:59 AM
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markdk86 markdk86 is offline
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Default UD 2.0 Also

As hrd, I'm doing Ultimate Diet 2.0 also but today is just a testing day for the first depletion workout. As a result of my schedule the workouts will actually be:

Sun/Mon for Depletion
Wed for Tension
Friday for Power

Update: Measurements and Pics.

Waist: 36"
Arms: 15"
Thigh: 24"
Chest: 41.5"

This pics are after the tension workout:










Today is just a test for Sundays actual workout because I finished reading the book.
  • Total calories I'll consume today is ~1400, 350 in 4 meals.

Meal 1 so far today is:

  • 2 Eggs Sunny Side Up 120cal/2gf/20gc/4gp
  • 1 Slice Multi Grain Bread 180cal/14f/1c/12p
  • 2 Fish Oil pills 20cal/2f/0c/0p
  • Multi-Vitamin

Workout Depletion I lifted heavy prior to this, this shits hard.
  1. Leg Press 3x15 270x15/340x15/340x15
  2. Leg Curl 3x15 70x15/80x15/80x15
  3. Chest Press 3x15 135x15/135x13/115x10 (BP sucks, I'm better /w DBs)
  4. Rows 3x15 90x15/90x15/90x12
  5. Lat Raise 3x15 10x15/10x15/10x15 (I felt the nausea now)
  6. Calf Raise 3x15 195x15/195x15/175x15
  7. Biceps Curl 2x15 20x15/25x15
  8. Pushdowns 2x15 80x15/100x15

After the lifts I did 20 minutes of incline walking on a treadmill.

Overall it was one of my hardest workouts ever because I never felt so fatigued. I might switch the bench press to flat dumb bells because my bar has always sucked, my max is about 205 while my DB max is 90s+. I might throw in goodmornings and abwork because I feel it lacks those.


Meal 2:


  • Tuna 210cal/2f/0c/42p
  • Cup of milk 110cal/2.5f/12c/8p
  • 3 Fish Oil 30cal/3f/0c/0p

Meal 3:

  • Case Pro ~110cal/-/-/~25gp
  • Soy Milk 100cal/4f/10c/6p
  • Fish Oil 30cal/3f/0c/0p
  • Peanuts 170cal/15f/5c/6p

Meal 4: Snack when back from my ER time

  • Banana

Last edited by markdk86; 08-02-2006 at 04:12 PM.
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Old 07-28-2006, 08:36 AM
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hrdgain81 hrdgain81 is offline
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Mark, at some point within the next week or so, you might want to take some measurements, and list out your stats for the journal. Just so you can keep track of results.

I know your just getting going, but that first meal is lacking in protien badly. One of the biggest things for this diet is your protien intake, especially durring the depletion days.

Otherwise lookin good.
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Old 07-28-2006, 08:57 AM
verbatimreturned verbatimreturned is offline
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I don't know much about this diet so all I can say is goodluck
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Old 07-28-2006, 10:29 AM
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markdk86 markdk86 is offline
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I know I need more protein, but I'm trying to find ways of doing it without adding too many calories and resorting to my case protein. I know the egg white is loaded with protein but the infomation I found on egg whites still shows a significant amount of calories in them.

Rest of pics:






Last edited by markdk86; 08-02-2006 at 04:12 PM.
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Old 07-28-2006, 10:49 AM
RoryL RoryL is offline
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For the depletion workouts, you should be going through the exercises twice.
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Old 07-28-2006, 11:11 AM
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markdk86 markdk86 is offline
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I know that, but I'm not truely begining the diet until Sunday so everything can be properly spaced to be efective. I really only started today because I havent been in the gym all week cause of EMT classes and to get an idea on what weight I'll need to be using come Sunday.
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Old 07-28-2006, 11:22 AM
RoryL RoryL is offline
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Quote:
Originally Posted by markdk86
I know that, but I'm not truely begining the diet until Sunday so everything can be properly spaced to be efective. I really only started today because I havent been in the gym all week cause of EMT classes and to get an idea on what weight I'll need to be using come Sunday.
Gotcha. Sounds good. Good luck by the way.
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Old 07-29-2006, 05:04 AM
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Today 7/29/06 I'm working 11 hours, not paying much attention to my diet. I will begin Sunday July 30th. Time to get serious.
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Old 07-30-2006, 05:27 PM
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Sunday Depletion Workout

  1. Leg Press 3x15
  2. Leg Curls 3x15
  3. Chest Press 3x15
  4. Rows 3x15
  5. Lat Raise 3x15
  6. Cald Raise 3x15
  7. Biceps Curl 2x15
  8. Pushdowns 2x15
  9. Repeat ^
  10. Ab/Lower Back

This time I wanted to die afterwards. This workout kicked me ass. Thus begins my UD 2.0 Diet.

Meal 1:

  • 1/2 cup Oats 150cal/3f/27c/5p
  • Case Protein 110 cal/-f/-c/~25p
  • Fish Oil 30cal/3f/0c/0p

Meal 2:
  • Cup Milk 110cal/2.5f/12c/8p
  • 2 Eggs 180cal/14f/1c/12p
  • Low Card Bread 60cal/1.5f/8c/5p

Meal 3:

  • Tuna 210cal/2f/0c/42p
  • 3 Fish Oil 30cal/3f/0c/0p
  • Celery 20cal/0f/5c/1p

Meal 4:

  • Nuts 170cal/15f/5c/6p
  • Case Pro 110cal/-f/-c/~25p
  • Soy Milk 100cal/5.5f/10c/6p

Total Cals: 1280 Fat:50g Carb:68g Pro: 134g
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Old 07-30-2006, 07:02 PM
Darkhorse Darkhorse is offline
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Quote:
Originally Posted by Markdk86
This time I wanted to die afterwards. This workout kicked me ass. Thus begins my UD 2.0 Diet.
HA-HA, always happens when someone pops their cherry with depletion #1!
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