Comments on: UD2.Built

By: MariAnne

MariAnne — Sun, 10 May 2009 05:00:17 +0000

Urbanski, Sorry I missed your post. I’m holding up okay, but as you know, my neck is bad right now (for those of you just tuning in now, I have OA and a herniated disc at c5-6) so cutting’s on hold for now.

Aside from that, back to you: maybe you need to take a couple of weeks off eating at maintenance and lifting heavier. I do that from time to time and it’s a real mind-saver.

Jugg, I’m very interested to hear back on the PH cycle.

Mary Ann – it’s
www dot beyondlowcarb dot net
- drop me a post to let me know to approve you. Sorry you’ve been sick.

joolsjj – I’ll look into a way to change the skin as a viewing option.

By: MariAnne

MariAnne — Sun, 10 May 2009 04:53:28 +0000

Moby, thank you so much for the feedback, and for reading my blog.

If you’re looking to rip to shreds, the choices I’ll offer you are detailed in “How to do cardio if you must”, or Lyle McDonald’s UD2.0

Have a read at how they’re laid out and decide from there.
http://builtblog.wikidbody.com/2007/06/11/how-to-do-cardio-if-you-must / (scroll to the end for a sample month)

http://builtblog.wikidbody.com/2009/03/17/ud2built/

I’m so happy to hear you’re reaching your goals – that is, after all, why I write.

MariAnne

By: moby

moby — Tue, 05 May 2009 22:00:49 +0000

First, thanks for all the info on this blog, I read it about a month ago and it’s made a huge difference for me. I used to be one of those people who went to the gym 5-6 times a week and did bicep curls & tricep kicks along with SS cardio, but was too scared to do squats, dead lifts, pull ups, etc.
I’ve sort of followed ‘Dree’s long slow cut plan’ (even though I’m a guy) & it’s been great!
Now almost all I do is compound moves (sets of 5×5 or 3×8) with a bit of HIIT & a bit of SS cardio, and lots of people have noticed a change in how I look. I’m currently at 155 lbs & 12% BF but would like to get to 9% BF without losing lean muscle. I’ve never been lean enough to see lots of definition in my abs but now that summer is just around the corner, I would like to get leaner, can you please help me out?
I don’t want to stop squatting, doing dead lifts or pull ups, I love the power moves, they’re super effective.
My macros are: 2500 Cals (45% Carb, 30% Protein, 25% Fat.
I’m lifting 4 times a week & quite active the other 3 days (playing tennis, walking lots, etc.)
Thanks again!
I really hope you can make a new plan for people who want to lean out for summer without losing lean muscle.

By: joolsjj

joolsjj — Fri, 24 Apr 2009 01:09:51 +0000

I can’t read much on this site cos the background is black so lots of stuff is just lost on my screen. Any chance on changing it?

By: Mary Ann

Mary Ann — Wed, 25 Mar 2009 23:33:29 +0000

Hi Marianne

I had talked to you a long time ago about low carb. I finally started Atkins and I am down about 15 lbs. so far.My big concern is “Am I losing muscle?” I haven’t worked out since Sept. due to chronic sinus infections and Plantar Faciitis. I remember that you are a moderator on a forum, just can’t remember the name. I’d like to publish my Fitday and see what you think.

Mary Ann

By: urbanski

urbanski — Mon, 23 Mar 2009 22:53:34 +0000

I’m interested in your workouts. Also, how are you holding up mentally? I’ve been “dieting” since Feb 15, 1500cals/day. Begin wk 3 UD2.urb tomorrow.
My love handles are less, I see some arm veins, but i still have a belly. Daily i want to bulk again…but daily i remind myself I want to see those abs. So….how do you do it?

By: juggernaut

juggernaut — Sat, 21 Mar 2009 19:26:48 +0000

I’m right behind you MA!
This is my second string my second phase of PSMFing. My first made me drop 7 lbs the first 12 days, and today, day 6 has me back down minus 2 lbs. Everything is going well.
I’m going to do a two week maintenance after this and then slip into the UD2. At that time, I will be rolling with the punches with an MDrol/HDrol+PCT stack and see what happens. My birthday is on April 13, and I am not quite sure what will happen on that week, but all in all, everything is going great.

By: urbanski

urbanski — Fri, 20 Mar 2009 22:33:34 +0000

Hello Built and thank you for allowing me to blog my UD2.urb with you

I began at 155lbs, est 16% BF. I am week 2, day 3 today. Goal: sub-10%.

My Day 1-3 diet is:
1500 cals
50gms carbs
Day 4 AM:
1125 cals
32gm carb
Day 4-5 carb load:
1000gms carbs
Day 6:
2500 cals
60% carb, 25% prot
Day 7:
back to 1500/50

My depletion workouts
Day 1: flat/incline bench
single arm and bent row
press and lat raise
3 x 12-15, the repeat cycle if i can
Day 2: squat
deadlift
curls/skullcrushers
abs/calves
3 x 12-15, the repeat cycle if i can
Day 3: 30 mins interval cardio
Day 4 Full body final depletion:
Squat, DL, bench, row, press, curl, chin up, pull up.
4 x 6, 2 x 6 for arms, 20 sets total
Day 5 off
Day 6 glycogen replete “Power”
squat/calf
bench/row
chin/incline
DL/press
curl/triceps
all 2-3 sets, 3-6 reps.
Day 7 off.

That is my interpretation of UD2.0, its UD2.urb.

My initial, newbie observances are:
depletion workouts are horrible. dreadful. awful. depressing. puke-inducing. The “power” workout is a hoot, wow does the strength ever come back. The depletion diet? Actually pretty damned easy.
Breakfast: protein shake
Lunch: white tuna w/ lowfat mayo
Snack: hardboiled eggs
Dinner: chicken, or shrimp, or beef.
See carbs anywhere? Nope. I lightly snack on chips and eat salad up to my 48-50gms.
Carb loading days? FUN!!!! OMG I love carbs. i raided the bread and chip aisles at Sams Club. =]

As always, thanks Coach Built. Much <3
urb