Ah Jane..... Sorry to hear of all the life stress. I have my fingers and toes crossed for you and a quiet weekend.
Glad to hear first carb load wan't hard though. That is something that many people get stuck on. I am always amazed at your discipline and work ethic btw.
I'm still in the middle of my carb load, and it IS hard!! I've never ingested this many carbs within 24 hours before. OMG!!! I've got the rest of the day planned, though, and will hit my numbers. But, wow!
Crossing fingers for your mom, Jane.. & actually for you as well, considering how stressful this must be for you.
As for UD2.0, since I've got the book for several years already, despite being waaaaay over the targeted bf% range to start on it, I've dabbled with it twice now.
First time there were 2 problems: I could *NOT* deplete on it as somehow I was too fat-adapted.. another problem was keeping fats down on the refeed (no discipline whatsoever)
Second time around was last year while at around 26% (according to Omron) & things went better, yet it was still very harrrd to keep fats down as well as keep calories low enough on the low cal days.. depletion was easier though = feeling exhausted after depletion. Still didn't get things totally right either ...
By now I have a much better appreciation for why it's no use to start UD2.0 when you're still juicy. It's not just that generally another program (diet & training) will be easier at higher bf% levels, but also that you won't reap as much benefits from the program .
Even at the correct bf% it's still a very difficult diet to do.
As for how you do it, it is *really* recommended & actually stressed to do the depletion on machines. Mostly because people start messing with balance & form once they get tired. It's meant to be tiresome and there's no real goal/benefit of the routine outside getting the depletion done.
A reason to do free wts could be if your gym is too busy to do machines in a superset fashion.. generally I've had no trouble here as I would just change order of exercises so as not to lose time, which goes faster with machines than with db/bb.
The tension & power workouts would still enable you to use free weights.
As for Karla's confusion.. originally the UD2.0 was meant for fat loss with very little LBM loss or (for some) even LBM gain but over time there have been maintenance and even bulk UD2.0 versions that differ only in the amount of deficit eaten on the low-calorie/depletion days. Some even don't eat below mtn on those days but generally they have a mild deficit.
(hmm does this show I've been on Lyle's forums far too long)
Enjoy the refeed.. honestly, the refeed was just as much WORK to me, actually at times even harder work as you get this message : have fun with the refeed! & yet all those dire warnings :
(eat around 10g C/kg BW ) yet
(keep fructose <50g or sucrose <100g + keep fats <50g) = HARD WORK!
The carb load went really well -- kept it to starchy carbs for the most part, and had no problem watching fat and sucrose levels. I actually ate at the higher end of my carb requirements and must have done something right, despite my high carb and calorie intake all within a 30 hour period!!!. I awoke this morning to no bloating, looking lean, and scale only up one pound from the beginning of the UD2 cycle. And, my workout went great (will post later). Good stuff. Back to a more normal eating style today and tomorrow and then the cycle starts all over on Tuesday.
OK, off to do dad stuff for Father's Day, and will come back later and post workout.
sheeee's baaaaaackkkkk!! nicely done, am so psyched about this next phase.
Thanks, Wendy! Me, too!
Quote:
Originally Posted by beesknees
Wow Jane - that workout is impressive. Glad the carb loading went well.
And of course, sorry to hear about your Mom. I hope everything is getting back under control and she feels better soon! You handle all of it so well.
I just take it a day at a time, Bree. But, I sure don't think I've been handling things all that well. It's sure been tough. I think part of why I NEED to have such a strict handle on my nutrition is because if there was any lee-way (sp?), I'd just blow it completely with all this stress!
Quote:
Originally Posted by tkinsley
You go, girl. I could NOT do UD2; the carb load killed me! Can't wait to see how it all turns out--as if there were a doubt that you'll rock it.
Thanks for the support, Tina!! I think I'm going to do well with this. It's a nice change from my normal low-carb ways. I'm actually looking forward to my next carb-load!
***********
Just have to let you all know that I had my all-time high GWF burn yesterday -- 3200!!!! That was a workout, 3 miles with the pup, mowing and trimming, and 2 hours weeding the veggie garden! I was sooooo tired!! I'm so glad today is a rest day. I go back to REALLY low-carb/low cal tomorrow, so I'm going to take today to eat a bit more calories to make sure I can handle the next 3 days. JUst had a great grilled chicken/penne/tomato/garlic/ba sil/parmesan/hot pepper flakes concoction I made yesterday using fresh basil and parsely from the garden. It was
goooood!
ETA: No real change with my mom...I take her to the doctor on Wednesday.....it really is just a one-day-at-a-time thing at this point.
I'm still in the middle of my carb load, and it IS hard!! I've never ingested this many carbs within 24 hours before. OMG!!! I've got the rest of the day planned, though, and will hit my numbers. But, wow!
Quote:
Originally Posted by gregl515
I am so sorry. I will keep you and your family in my prayers.
You know after reading these posts back to back for a few secs I thought Greg was praying for you coz of the carb load. Watch out Jane's carbing up everybody get out of her way!!! (Just kidding.)
But decided he must have really been talking about your mom.
Anyway I did get a chuckle out of that one for a few secs.
Sorry things aren't better with your mom. Hope the dr appointment goes well.
What a nice relaxing evening, compared to the activity of yesterday! I'm all ready for tomorrow and Wednesday's workouts...I think!
Dealing with a sick pup tonight. She's either sick from something she ate outside or from the pair of my thong panties she ate. She's thrown up a few times and now she's back to her playful self and eating and drinking, so I don't think it's anything serious. But, glad I was home all evening to keep an eye on her.
Oh, and forgot to mention that I am FINALLY taking my fish oil like a good girl. Five days straight now.
My body makes it clear that it doesn't like it when I don't get my fat in. Breakouts of eczema tend to clue me in.
__________________
They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
UGH!!!!! These depletion workouts SUUUUUUUUCK ASS!
Today, I tried the entire depletion workout on machines. Didn't make it. Hate it. Here's how it played out:
Leg Extensions - 3 sets of 15
Leg Press - 3 sets of 15
Leg Curls - 3 sets of 15
Machine Row - 3 sets of 15
Machine Lat Pulldown - 3 sets of 15
Machine Chest Press - 2 sets of 15
Machine Shoulder Press - 1 set of 15
DB Chest Press - 4 sets of 15
DB Shoulder Press - 3 sets of 15
Swiss Ball Crunch - 2 sets of 15
Let's just say that by the last set of shoulder presses, I was struggling to get through 15 reps at 10 lbs. Talk about depletion. And, I gotta do it again tomorrow!! Shit! I can handle the UD2 nutrition just fine, but these back-to-back depletion workouts just plain SUCK!
Wow Jane ... you are seriously awesome! Count me among those that admire your dedication, drive, compliance, and work ethic. You rock!!
So sorry to hear about your mom ... that's F'ed up that they didn't admit her via the ER. I hope you get some good answers tomorrow at the doctor's office.
__________________
Life's a Journey ... Enjoy the Ride!
Wow Jane ... you are seriously awesome! Count me among those that admire your dedication, drive, compliance, and work ethic. You rock!!
So sorry to hear about your mom ... that's F'ed up that they didn't admit her via the ER. I hope you get some good answers tomorrow at the doctor's office.
UGH! Final depletion workout DONE for the week. Have I mentioned how much these SUUUCK? Yeah, I guess I have.
Leg Extensions - 6 sets of 15 reps ea.
Leg Curls - 6 sets of 15 reps ea.
DB Bench Press - 6 sets of 15 reps ea.
Lat pulldown - 3 sets of 15 reps ea.
DB Bentover Row - 3 sets of 15 reps ea.
DB Shoulder Press - 4 sets of 15 reps ea
Calf Machine - 2 sets of 15 reps ea
Swiss Ball Crunch - 2 sets of 15 reps ea.
Yay! Done! Now, let's get down to business and back to the REAL lifting coming on Friday and Sunday.
Workout did what it was supposed to do......get me ready for my carb load.....so, not too heavy, just right. And, I am eating a big bagel as I type this. Time to eat, eat, eat.
Have you noticed results yet on UD2? How are your energy levels. I have the book but don't think I have the disipline to do it. I may give it a whirl later this summer.
Have you noticed results yet on UD2? How are your energy levels. I have the book but don't think I have the disipline to do it. I may give it a whirl later this summer.
Great Job Jane.
Depletion days are tough. Carb load days are fun, but a bit lethargic. It's a tough program to follow, to be sure, with no room for cheating or changing things around. I'm only on my 2nd cycle, but so far so good. My goals are to maintain or even add a bit of LBM.
June 28, 2009
Power Workout UD2 (aka "after the carb load!)
Squat 4x95
4x105
4x110
O/H Squat
2 sets of many, many reps! Working on form here..
Deadlift
4x135
3x140
3x135
*most repst at weight
DB Romanian Deadlift
4x45's
4x40's
*Don't like these.....hard to maintain grip on such heavy DB's. Can do a lot more with the BB, and will switch back to BB next workout
Flat Bench Press
4x75
4x70
4x70
B/O Row with BB
4x90
4x90
4x90
*most sets/reps at 90
Incline DB Bench Press
4x30's
4x30's
4x30's
Assisted Chins 4x28 lb assistance
4x34 lb assistance
3x34 lb assistance
*Forgot my bands today so had to use machine. I think 4x28 is a PR, too.
Linear Mode
