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RickO'Shea
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This is what the diet will look like for me for the whole six week cycle. I'm also Posting up the excersizes. I figured some of you might want to give it a try so this would kind of explain more in detail what all goes into it. I'm also posting up my diet that I've been on the past two weeks to help me adjust to the calorie and carb deficit.
5:4 5:Consume 2alpha Burn 2Lean Fx 2Burner
6:00am: Cardio for 30-45min.
Meal 1: 7:30am 1 scoop of Wheytobuildmuscle
Meal 2: 8:30am 10 egg whites 2cups of spinach 1tbsp of EVOO
8:30am: Take Multi Vitamin, Omega 3&6,Joint Supports,Super B complex
Meal 3: 11:30am 2chicken breasts, with mustard
Meal 4: 12:30pm 2-3cups of broccolli and Colliflower
Meal 5: 1:30pm 2chicken breasts with mustard
Meal 6: 3:00pm 1/2cup oats, 1serving PB, 1scoop whey to build muscle,1scoop MC1000
3:00 pm: Take 1 forged Burner and 6-8 Amp02, Omega 3&6, Joint Supports,1cap Lean FX, 1cap Alpha Burn
WORKOUT
Meal 7: 5:30pm 1 serving Muscle Replenisher, 1scoop MC-1000
Meal 8: 9:00pm Varies but only protein and fat
10:00pm: Consume 2caps Need2Sleep, Omega 3&6, Daily Vitamin,1capn Lean Fx, 1 cap Alpha Burn. Enjoy gratuitus amounts of sleep
Ok that's pretty much what my UD2 diet will look like just sub some protein and a little more carbs. It's about 1500 cals
So here's what the Weeks Schedule looks like
Monday and Tuesdays workouts
Sample Monday Workout
Monday Tuesday
Leg press: 3X15 Leg press: 3X15
Leg curl: 3X15 Leg curl: 3X15
Chest press: 3X15 Incline bench: 3X15
Row: 3X15 Pulldown: 3X15
Lateral raise: 2-3X15 Lateral raise: 2-3X15
Calf raise: 3X15 Calf raise: 3X15
Biceps curl: 2X15 Biceps curl: 2X15
Triceps pushdown: 2X15 Triceps Pushdown: 2X15
Repeat twice Repeat twice
On Monday and Tuesday you are Running the low carb low cal diet
Wednesday: You take off
Thursday: In Lyle's words
"Day 4: Thursday AM
If Wednesday is the toughest day physically, Thursday is the toughest day psychologically.
Between glycogen depletion and dehydration, most lifters feel flat, stringy and weak. They look
like shit in the mirror and can't get or hold a pump. Considering the psychological issues present
in these folks, this does not a happy athlete make. Well, live with it, you're almost there.
Thursday is also difficult psychologically because the carb-load is so close to starting, but you still
have to suffer through another day of low-carbs.
Thursday is also the oddest of all of the days of the cycle. We're going to wind down the
caloric restriction/carbohydrate depletion/fat loss phase of the diet, and get ready to move into
the recarb/growth phase. Meaning that you have both low and high-carb meals today. This
causes some confusion when it comes to caloric intake and meal planning. I'll offer an alternate
option for people who really dislike the combinatory nature of this day in a later chapter.
Another moderate cardio session in the morning (or lunchtime at the very latest) is an
excellent idea here. As I mentioned in a previous chapter, something nifty happens when you've
been on low-carbohydrates for 3-4 days, the high free fatty acid concentrations inhibit those
pesky alpha-2 receptors, making stubborn fat mobilization that much easier. For maximum fat
loss (especially stubborn bodyfat), you should take advantage of it. Just don't tire yourself out
too much before tonight's workout; try to get at least 4 hours between cardio and your lifting
session.
During the day, you're going to stay with your normal low-carb/low-calorie fare but you
only get to consume 75% of the total calories that you were eating on days 1-3. Basically, you
only get to eat your first 3 meals: breakfast, early lunch, late lunch. So if you were on 1200
calories/day during day 1-3, you would eat 900 calories during the day. Your last meal should be
about 3-4 pm, assuming a 7pm workout.
Page 59
http://www.bodyrecomposition.com
Chapter 11: The carb-load
Now it's early Thursday evening and you've finished the final low-carbohydrate/low-calorie
day of the cycle. Now it's time to turn things around and rebound into an anabolic/growth phase.
We pick things up on Thursday evening.
Day 4: Thursday PM: The workout
To prepare for today's weight workout, you want to consume about 25-30 grams of carbs,
with about 15 grams of whey protein 30-60 minutes before the workout. This accomplishes a few
things. First, it starts to shift you out of a ketogenic state, so you can resume anabolism and
start the carb-load. The increase in insulin will also lower free fatty acids, helping to increase
insulin sensitivity. Second, it will make you much stronger in the gym by raising blood glucose
from low-normal levels. Third, it will provide amino acids for growth. If you decide to creatine load
over this and the next day, I'd also advise adding 5 grams of creatine to this "meal".
As far as food choices, sucrose or fructose are both okay here since you want to start
refilling liver glycogen to shift your body back to an anabolic state. A protein drink and one or two
pieces of fruit are a possibility, I frequently just use a protein bar that contains roughly the
amounts of nutrients I want. Some caffeine and 1-3 grams of the amino acid l-tyrosine will give
you a nice pre-workout stimulant effect (to make you strong in the gym) without keeping you
awake like ephedrine would.
Thursday's workout is the heavy duty/high intensity workout. As I talked about
previously, this workout has several important goals, so let's recap them here. The first goal of
the workout is to deplete the last little bit of glycogen to prepare you for the carb-load. Because
you're already mostly glycogen depleted, you only need 2-4 sets per bodypart or so to prepare
your body for carb-loading. Training the full body also upregulates enzymes of glycogen storage
and synthesis and increases insulin sensitivity. The second goal is to start setting your muscles
up for growth over the next few days. The stress of this workout will upregulate mRNA levels
and ribosome activity so that you'll get maximal growth from the upcoming power workout.
First, let me mention that you'll be training your entire body today. I know full body
workouts are out of vogue in bodybuilding these days, but that's what you're going to do.
Hopefully, by this point, Bryan Haycock's HST book is out, where he gives some good reasons for
full body workouts. If not, I'll outline a few of those reasons, especially as they pertain to this
diet.
One of the main reasons is that training upregulates the enzymes responsible for glycogen
Page 60
http://www.bodyrecomposition.com
synthesis and storage to higher levels than simple carbohydrate depletion can accomplish.
Training also improves insulin sensitivity and glucose transport but, as with enzyme activity,
this only occurs in the muscles that get trained. Training the entire body ensures that the
incoming carbs will be stored at a maximal rate in all muscle groups. A split routine would not
accomplish this.
This was the logic behind the full-body depletion workout in the original Bodyopus diet but
we're using a tension workout instead of a high-rep workout. From a more practical, and less
physiological standpoint, it's also part of the price we pay for squeezing the old 10 day cycle of the
Ultimate Diet into 7 days. Since we're cramming the 3 day carb-load of the original Ultimate Diet
into 30 hours or so now, we have to train the entire body to ensure maximal glycogen storage.
There is also the issue of increased ribosome activity and number which will also only occur in the
muscles that are trained. To prepare all muscle groups for the growth inducing power workout in
2 days, a full body workout is required.
Your goal during this workout is sets of 6-12 reps which should be somewhere between 70
and 85% of your 1 repetition maximum. Rather than go to full failure, you should stop one
repetition short. This is to avoid excessive neural fatigue that would hamper Saturday's power
workout. Pick at most two exercises for legs, chest, back and shoulders, and only one exercise for
arms (or two exercises worked for one set each). Not including warmup sets, you'll be doing 4 sets
for legs, chest, back, and shoulders and 2 sets for arms. A little calf work and you're out of there.
So this should be about a 20 set total workout. You should take 1-2 minutes between sets and be
done within an hour. It may not sound like much, but, trust me, you'll be trashed by the time it's
over. A sample workout appears below.
Sample Thursday Workout
Leg press: 2X6-12
Leg curl: 2X6-12
Leg extension: 1-2X6-12
Seated leg curl: 1-2X6-12
Calf raise: 3-4X6-12
Bench press or chest press machine: 2X6-12
Cable or machine row: 2X6-12
Incline bench press: 1-2X6-12
Pulldown or chin: 1-2X6-12
Lateral raise: 2-3X6-12
Biceps curl: 2X6-12
Triceps pushdown: 2X6-12"
Friday Carb Loading
Day off
Saturday: Carbloaded
Sample Saturday Workout
Exercise Sets Reps Rest period
A1. Squat or deadlift: 2-3 3-6 2 minutes
A2. Calf raise 2-3 3-6 2 minutes
B1. Flat bench 2-3 3-6 2 minutes
B2. Bent over row 2-3 3-6 2 minutes
C1. Incline bench 1-3 3-6 2 minutes
C2. Pulldown or chin 1-3 3-6 2 minutes
D. Front squat or leg press 1-3 3-6 3 minutes
E1. Shoulder press 2-3 3-6 2 minutes
E2. Rear lateral 2-3 3-6 2 minutes
F1. Barbell curl 1-2 3-6 2 minutes
F2. Close grip bench 1-2 3-6 2 minutes
So you'd alternate squats with calf raises, flat bench with row, incline bench with
pulldowns/chin, shoulder presses with rear laterals, and barbell curls with close grips. Front
squats or leg press would be worked by itself. Or superset it with seated calf raises or something.
After the workout, go ahead with your normal post-workout drink, carbs plus protein and
some creatine or whatever else you want to throw in there. You can expect less muscular fatigue
than from the other workouts but don't be surprised if you're simply exhausted. It's simply a
different kind of fatigue than from higher rep training.
As far as diet on Saturday, a lot of the specifics (especially caloric intake) will come down
to goals. The tradeoff basically comes between maximal growth and the potential of regaining.
Sunday you take off.
It's pretty much like this.
Hope that helps
5:4 5:Consume 2alpha Burn 2Lean Fx 2Burner
6:00am: Cardio for 30-45min.
Meal 1: 7:30am 1 scoop of Wheytobuildmuscle
Meal 2: 8:30am 10 egg whites 2cups of spinach 1tbsp of EVOO
8:30am: Take Multi Vitamin, Omega 3&6,Joint Supports,Super B complex
Meal 3: 11:30am 2chicken breasts, with mustard
Meal 4: 12:30pm 2-3cups of broccolli and Colliflower
Meal 5: 1:30pm 2chicken breasts with mustard
Meal 6: 3:00pm 1/2cup oats, 1serving PB, 1scoop whey to build muscle,1scoop MC1000
3:00 pm: Take 1 forged Burner and 6-8 Amp02, Omega 3&6, Joint Supports,1cap Lean FX, 1cap Alpha Burn
WORKOUT
Meal 7: 5:30pm 1 serving Muscle Replenisher, 1scoop MC-1000
Meal 8: 9:00pm Varies but only protein and fat
10:00pm: Consume 2caps Need2Sleep, Omega 3&6, Daily Vitamin,1capn Lean Fx, 1 cap Alpha Burn. Enjoy gratuitus amounts of sleep
Ok that's pretty much what my UD2 diet will look like just sub some protein and a little more carbs. It's about 1500 cals
So here's what the Weeks Schedule looks like
Monday and Tuesdays workouts
Sample Monday Workout
Monday Tuesday
Leg press: 3X15 Leg press: 3X15
Leg curl: 3X15 Leg curl: 3X15
Chest press: 3X15 Incline bench: 3X15
Row: 3X15 Pulldown: 3X15
Lateral raise: 2-3X15 Lateral raise: 2-3X15
Calf raise: 3X15 Calf raise: 3X15
Biceps curl: 2X15 Biceps curl: 2X15
Triceps pushdown: 2X15 Triceps Pushdown: 2X15
Repeat twice Repeat twice
On Monday and Tuesday you are Running the low carb low cal diet
Wednesday: You take off
Thursday: In Lyle's words
"Day 4: Thursday AM
If Wednesday is the toughest day physically, Thursday is the toughest day psychologically.
Between glycogen depletion and dehydration, most lifters feel flat, stringy and weak. They look
like shit in the mirror and can't get or hold a pump. Considering the psychological issues present
in these folks, this does not a happy athlete make. Well, live with it, you're almost there.
Thursday is also difficult psychologically because the carb-load is so close to starting, but you still
have to suffer through another day of low-carbs.
Thursday is also the oddest of all of the days of the cycle. We're going to wind down the
caloric restriction/carbohydrate depletion/fat loss phase of the diet, and get ready to move into
the recarb/growth phase. Meaning that you have both low and high-carb meals today. This
causes some confusion when it comes to caloric intake and meal planning. I'll offer an alternate
option for people who really dislike the combinatory nature of this day in a later chapter.
Another moderate cardio session in the morning (or lunchtime at the very latest) is an
excellent idea here. As I mentioned in a previous chapter, something nifty happens when you've
been on low-carbohydrates for 3-4 days, the high free fatty acid concentrations inhibit those
pesky alpha-2 receptors, making stubborn fat mobilization that much easier. For maximum fat
loss (especially stubborn bodyfat), you should take advantage of it. Just don't tire yourself out
too much before tonight's workout; try to get at least 4 hours between cardio and your lifting
session.
During the day, you're going to stay with your normal low-carb/low-calorie fare but you
only get to consume 75% of the total calories that you were eating on days 1-3. Basically, you
only get to eat your first 3 meals: breakfast, early lunch, late lunch. So if you were on 1200
calories/day during day 1-3, you would eat 900 calories during the day. Your last meal should be
about 3-4 pm, assuming a 7pm workout.
Page 59
http://www.bodyrecomposition.com
Chapter 11: The carb-load
Now it's early Thursday evening and you've finished the final low-carbohydrate/low-calorie
day of the cycle. Now it's time to turn things around and rebound into an anabolic/growth phase.
We pick things up on Thursday evening.
Day 4: Thursday PM: The workout
To prepare for today's weight workout, you want to consume about 25-30 grams of carbs,
with about 15 grams of whey protein 30-60 minutes before the workout. This accomplishes a few
things. First, it starts to shift you out of a ketogenic state, so you can resume anabolism and
start the carb-load. The increase in insulin will also lower free fatty acids, helping to increase
insulin sensitivity. Second, it will make you much stronger in the gym by raising blood glucose
from low-normal levels. Third, it will provide amino acids for growth. If you decide to creatine load
over this and the next day, I'd also advise adding 5 grams of creatine to this "meal".
As far as food choices, sucrose or fructose are both okay here since you want to start
refilling liver glycogen to shift your body back to an anabolic state. A protein drink and one or two
pieces of fruit are a possibility, I frequently just use a protein bar that contains roughly the
amounts of nutrients I want. Some caffeine and 1-3 grams of the amino acid l-tyrosine will give
you a nice pre-workout stimulant effect (to make you strong in the gym) without keeping you
awake like ephedrine would.
Thursday's workout is the heavy duty/high intensity workout. As I talked about
previously, this workout has several important goals, so let's recap them here. The first goal of
the workout is to deplete the last little bit of glycogen to prepare you for the carb-load. Because
you're already mostly glycogen depleted, you only need 2-4 sets per bodypart or so to prepare
your body for carb-loading. Training the full body also upregulates enzymes of glycogen storage
and synthesis and increases insulin sensitivity. The second goal is to start setting your muscles
up for growth over the next few days. The stress of this workout will upregulate mRNA levels
and ribosome activity so that you'll get maximal growth from the upcoming power workout.
First, let me mention that you'll be training your entire body today. I know full body
workouts are out of vogue in bodybuilding these days, but that's what you're going to do.
Hopefully, by this point, Bryan Haycock's HST book is out, where he gives some good reasons for
full body workouts. If not, I'll outline a few of those reasons, especially as they pertain to this
diet.
One of the main reasons is that training upregulates the enzymes responsible for glycogen
Page 60
http://www.bodyrecomposition.com
synthesis and storage to higher levels than simple carbohydrate depletion can accomplish.
Training also improves insulin sensitivity and glucose transport but, as with enzyme activity,
this only occurs in the muscles that get trained. Training the entire body ensures that the
incoming carbs will be stored at a maximal rate in all muscle groups. A split routine would not
accomplish this.
This was the logic behind the full-body depletion workout in the original Bodyopus diet but
we're using a tension workout instead of a high-rep workout. From a more practical, and less
physiological standpoint, it's also part of the price we pay for squeezing the old 10 day cycle of the
Ultimate Diet into 7 days. Since we're cramming the 3 day carb-load of the original Ultimate Diet
into 30 hours or so now, we have to train the entire body to ensure maximal glycogen storage.
There is also the issue of increased ribosome activity and number which will also only occur in the
muscles that are trained. To prepare all muscle groups for the growth inducing power workout in
2 days, a full body workout is required.
Your goal during this workout is sets of 6-12 reps which should be somewhere between 70
and 85% of your 1 repetition maximum. Rather than go to full failure, you should stop one
repetition short. This is to avoid excessive neural fatigue that would hamper Saturday's power
workout. Pick at most two exercises for legs, chest, back and shoulders, and only one exercise for
arms (or two exercises worked for one set each). Not including warmup sets, you'll be doing 4 sets
for legs, chest, back, and shoulders and 2 sets for arms. A little calf work and you're out of there.
So this should be about a 20 set total workout. You should take 1-2 minutes between sets and be
done within an hour. It may not sound like much, but, trust me, you'll be trashed by the time it's
over. A sample workout appears below.
Sample Thursday Workout
Leg press: 2X6-12
Leg curl: 2X6-12
Leg extension: 1-2X6-12
Seated leg curl: 1-2X6-12
Calf raise: 3-4X6-12
Bench press or chest press machine: 2X6-12
Cable or machine row: 2X6-12
Incline bench press: 1-2X6-12
Pulldown or chin: 1-2X6-12
Lateral raise: 2-3X6-12
Biceps curl: 2X6-12
Triceps pushdown: 2X6-12"
Friday Carb Loading
Day off
Saturday: Carbloaded
Sample Saturday Workout
Exercise Sets Reps Rest period
A1. Squat or deadlift: 2-3 3-6 2 minutes
A2. Calf raise 2-3 3-6 2 minutes
B1. Flat bench 2-3 3-6 2 minutes
B2. Bent over row 2-3 3-6 2 minutes
C1. Incline bench 1-3 3-6 2 minutes
C2. Pulldown or chin 1-3 3-6 2 minutes
D. Front squat or leg press 1-3 3-6 3 minutes
E1. Shoulder press 2-3 3-6 2 minutes
E2. Rear lateral 2-3 3-6 2 minutes
F1. Barbell curl 1-2 3-6 2 minutes
F2. Close grip bench 1-2 3-6 2 minutes
So you'd alternate squats with calf raises, flat bench with row, incline bench with
pulldowns/chin, shoulder presses with rear laterals, and barbell curls with close grips. Front
squats or leg press would be worked by itself. Or superset it with seated calf raises or something.
After the workout, go ahead with your normal post-workout drink, carbs plus protein and
some creatine or whatever else you want to throw in there. You can expect less muscular fatigue
than from the other workouts but don't be surprised if you're simply exhausted. It's simply a
different kind of fatigue than from higher rep training.
As far as diet on Saturday, a lot of the specifics (especially caloric intake) will come down
to goals. The tradeoff basically comes between maximal growth and the potential of regaining.
Sunday you take off.
It's pretty much like this.
Hope that helps
