My UD2 experience...

[Benny P]

coming to terms that i'll never look like that .

looking great breh.

 

[TLR Is Mental Poison]

Also,

Good shyt man, though to be fair you were pretty solid before the cut

@ weekly 10lb weight swings... should be interesting to see what your weight is at after the diet break. I got down to about 173 on my last cut, and then immediately shot up to + settled at 180 when I began eating like a human again.

Anyways....

 

[TLR Is Mental Poison]

There was some disgruntled trainee that just recently leaked all Martins consulting information.

LeanGains Exposed

Has download links to his personal faq, progression, and a spreadsheet.

Haven't read the files yet, but I wouldn't be surprised if it really is just rehashed information he posted on Lyle's forums years ago. Either way,

I'm gonna make a separate thread about this, cause its good to get it out there.

 

[Spliff]

could you elaborate a little on what a depletion workout is? is it just the fact you're doing a lot of volume when you aren't getting a lot of carb intake to replenish it?

were you following your own workout regiment? u mentioned leg presses being tough, and i was just wondering if that was an exercise you always did

i was curious about this diet because i lost like 15lbs in a fast time period(too fast) but i lost a fair amount of strength in some lifts so i know i lost a fair amount of muscle. i am a natural ectomorph, so its easy for me to lose weight or get lean, so i wasn't really counting calories and i lost a fair amount of fat but my bench has gone down like 10% for working sets. i HATE losing strength especially if i'm not in a detrained state. i think i've gotten better at understanding how to diet and actually monitor my intake and my lifts aren't going down anymore and some of them are still increasing as i try to get below 10%bf.

props on your results. you def don't look any smaller at 182 and at some angles you look bigger.

A depletion workout is high volume, high rep, short rest using lighter loads (~50-60% 1RM). More specifically, you'll need to hit a muscle with twelve 45-60second sets in the 15-20 rep range. This stresses the sarcoplasmic elements of a muscle, mainly glycogen and creatine phosphates, more than the contractile elements. The book gives you options on how to approach depletion. I opted to go fullbody over two days. Combine this with low cal/carb days and you can see how depletion happens. Outside of this diet, the time between depletion workout and the carb load is irrelevant. You can carb load immediately or in 2 weeks if you wanted to.

The book gives you a routine to follow. Reasonable substitutions are acceptable. None of the exercises were new to me. What I meant by depletion leg presses feeling torturous is that I can never get used to the massive lactic acid build up in my quads lol. Everything else was manageable.

Stick with what you're doing now if it's working. Look at UD2 as a brute force diet. It WILL work, phenomenally at that, and it's hard to fukk up if you go by the book. You'll just have to dedicate yourself majority of the week.

can you post links to the entire workout as well as the full details of the diet?

how many week were in between 190lbs and 182lbs? how tall are you? you were perfect (no homo) at 190lbs its amazing you actually managed to perfect perfect.

I'm 5"10. The diet was 8 weeks

I used the sample workouts straight from the book. Diet was also straight from the book. You can find the book in one of the stickies.

The only changes I made was incorporating the Leangains meal timing on low calorie days hours after the depletion workout and/or cardio. I also added shrugs to all workouts and RDLs to the power workout.

 

[Huellz Santana]

cool story bro... but i aint tryna go thru all them mood swings n shyt. how long can you keep this up?​

 

[wise prophet]

I'm gonna make a separate thread about this, cause its good to get it out there.

Martin got that dude heated.

 

[MMS]

this.

i'm moreso interested in your workout plan than what you actually ate but i'd love to see both.

major props to you for following thru w it though, it sounds more grueling than anything i'd have the liberty to take on given my life and commitments. i'm part in awe , part jealous , part curious , part coming to terms that i'll never look like that .

looking great breh.

spliff wasnt born swole work hard, eat good, and sleep well

if theres a will theres a way

spliff tho current reigning aesthetic king of The Gym

 

[Houston911]

spliff wasnt born swole work hard, eat good, and sleep well

if theres a will theres a way

spliff tho current reigning aesthetic king of The Gym

you should be guillotined for making inquiries about the throne you jester

 

[MMS]

you should be guillotined for making inquiries about the throne you jester

i wont be outworked

 

[GoPro]

...and I'm quite pleased


For those unaware, UD2 is an 8 week diet and training routine devised by the gawd Lyle McDonald as an attempt to shed bodyfat white maintaining or gaining muscle. This diet stood out to me because my squat was after last years cut.

The week looked like:

Monday: 50% maintenance calories, depletion workout, cardio optional
Tuesday: 50% maintenance calories, depletion workout, cardio optional
Wednesday: 50% maintenance calories, cardio optional
Thursday morning: 75% of Mon-Wed's calories, cardio optional
Thursday evening: "Tension" workout, begin carb-load
Friday: continue carb-load
Saturday: Diet variable, power workout
Sunday: Diet variable


Results:

I didn't take before pics for the purpose of comparing with after pics, so they're not the most ideal poses. Regardless...


Comparison shots:

May need to work on your inner pecs though to get that nice gap. although that might be genetic. Not sure.

 

[TLR Is Mental Poison]

May need to work on your inner pecs though to get that nice gap. although that might be genetic. Not sure.

Genetics....

 

[diggy]

How I miss this thread, my nikka dont took off like Future and landed on Pluto

Im tearing up, no wait, those are your quads

 

[GoPro]

Genetics....

Figured as much

 

[zerozero]

Spoiler

cotdamnyamanSpliff

 

[TLR Is Mental Poison]

Motherfukking Spliff.