...I think.



Not good enough (yet), though.
A carbed up 72-73 kg'er is what I need to be before I'm happy with the level of leanness.
Me thinks, might be 70.
That's the lowest I'm willing to go, no matter what. Never 6x.xx again.

So at least 2 kilos to go still.
The good news is there's nuttin' to it, but to lose it.
The bad news is cutting is really, really starting to get old. It's been over 5 months now.
I don't mind the dieting part that much but lifting same #'s time and time again is what eventually gets me. Need GAINS.

O well, this is the price to pay for going full aura with bulking.
Never again.

Guess it's time go back to daily logging now that I'm getting paid to dawdle on the internet again.

7.7.2015

UD2.0 Week#7 - Depletion-WO #1

Goblet-Squat
3x15x25 kg

Bench
5x15x50 kg

SS with

Yates Row
5x15x50 kg

RDL
3x15x50 kg

DB-OHP
3x15x12.5 kg's

SS with

BW Chins
3x9

DB-LTE
2x15x7.5 kg's

BB-Curls
2x15x25 kg

Planks
2x5x10s

Same ol, same ol.
75 mins, 382 reps, ~15.6k of weight moved.

8.7.2015

UD2.0 Week#7 - Depletion-WO#2

Goblet-Squat
3x15x25 kg

Incline-Bench
5x15x40 kg

SS with

Chest supported DB Row
5x15x12.5 kg's

RDL
3x15x50 kg

DB-Lateral Raises
3x15x5 kg's

SS with

BW Chins
3x9

Side-Planks
2x5x10s (left)
2x5x10s (right)

CGBP
2x15x45 kg

SS with

DB-Hammer-Curls
2x15x12.5 kg's

75 mins, 389 reps, 13.6k of weight moved.

9.7.2015

Biking
22 kms in, idk, 60-70 mins or thereabouts. Forgot about the phone/sportstracker.


10.7.2015 AM

LISS
A brisk walk in the morning. ~45 mins.

10.7.2015 PM

UD2.0 Week#7 - Tension-WO

Front-Squat
2x6x70 kg

Bench
2x8x75 kg

SS with

Yates Row
2x9x75 kg

RDL
2x8x80 kg

OHP
2x8x50 kg

SS with

Weighted Chins
2x8 @ +5 kg

Incline-DB-Flyes
2x10x15 kg's

SS with

DB-Hammer-Curls
2x10x15 kg's

Ab-Wheel
2x9

SS with

Standing-Single-Arm-DB-Triceps-Extension
2x10x10 kg (left)
2x10x10 kg (right)

90 mins, 194 reps, 9.0k of weight moved.

One more carb-up in the books.

Scaled **** down a bit, ~1K of carbs, ~5.7K cals. In ~26 hours.

As far as food choices go, went with:

2 full shakers of carbs and protein (~300c)
4 bowls of yogurt and cereal (~300c)
4 plates of pasta (~400c)
a handful of candy (~50c)

It's kinda funny that the carb-up phase is pretty much the only time I get hungry within this diet. Fasting - no problem. 1.2k cals a day - no problem.
All the carbs and cals, eating every 2 hours - hunger gets real between meals.

Anyway, carbed up, creatine'd up. Ready for the power WO.

Damn. What carb supplement are you using for the shaker (and is it ez to get down)? I am having trouble hitting carb macros.

Maltodextrin. It's basically glucose. Very ez to gulp down.

This is what I buy -> http://www.gymsector.com/eu/artiklar...flex-pure-4-kg

A carb-up shake for me is typically 100-150g of maltodextrin + 20-30g of whey + 4-5 dl of milk.

12.7.2015

UD2.0 Week#7 - Power-WO

Deadlift
4x150 kg
5x140 kg

Bench
2x5x85 kg

SS with

Yates Row
2x7x85 kg

Front-Squat
2x4x80 kg

OHP
2x4x60 kg

SS with

Weighted Chins
2x5 @ +20 kg

Standing Calf-Raises
2x8x105 kg

Incline Bench
2x6x70 kg

SS with

BB-Curls
2x9x35 kg

CGBP
2x6x75 kg

SS with

Weighted Planks
1x5x10s @ +30 kg


Took me 140 (!) mins.
122 reps, 9.6K of weight moved. K.

Gave the OHS-challenge a go:



Doesn't actually look as bad as I anticipated. Felt terrible.
IF I were to work on my (very, very poor) ankle dorsiflexion, there's about a 3.5% chance I could have close to perfectly vertical arms/torso, I think.

13.7.2015

Biking
20 kms / 20.1 kmph

A double steakhouse w/ extra cheese from BK for lunch, ~one kilo of skyr for dinner. Expert diet.
Great macros. Not so great micros.

O well, back to meat/fish with veggies now.

14.7.2015

UD2.0 Week#7 Summary in numbers

BW & Diet

Day	BW		Cals	Protein	Carbs	Fat	Fiber
Tue	74,7		1337	159	60	51	20
Wed	74,3		1240	156	58	42	18
Thu	73,5		1271	157	67	41	19
Fri	73,2		3283	208	510	46	20
Sat	73,4		3476	175	586	48	48
Sun	74,2		2874	216	413	40	36
Mon	75,1		1678	166	91	72	9
Avg	74,1		2166	177	255	49	24

Avg morning BW went up from last week

Think I'm gonna try to avg <2.1k cals a day next week.
1.2K cals on lowcarb days and a slightly lesser carb-up should do the trick.
I've felt a bit bloated after the last couple of them anyway. Maybe 900c would be enough.

Activity

Day	Activity	Reps	Tonnage	Duration
Tue	Depletion-WO	382	15.6	75 min
Wed	Depletion-WO	389	13.5	75 min
Thu	Cardio	-	-	70 min
Fri	Cardio AM	-	-	45 min
Fri	Tension-WO PM	194	9.0	90 min
Sat	Gorge	∞	∞	All day
Sun	Power-WO	122	9.6	140 min
Mon	Cardio	-	-	60 min

Awesome, sounds similar to my beer, bacon and quark diet. I call it the BBQ diet, or BBQ 2.0 if you want a fancier name.

beer, bacon, quark. the holy trinity.
BBQ 2.0 does have a fancy ring to it.

14.7.2015

UD2.0 Week#8 - Depletion-WO #1

Mindlessly going thru the exercises at this point.

Goblet-Squat
3x15x25 kg

Bench
5x15x50 kg

SS with

Yates Row
5x15x50 kg

RDL
3x15x50 kg

DB-OHP
3x15x12.5 kg's

SS with

BW Chins
3x9

DB-LTE
2x15x7.5 kg's

BB-Curls
2x15x25 kg

Planks
2x5x10s


75 mins, 382 reps, ~15.6k of weight moved.

15.7.2015

UD2.0 Week#8 - Depletion-WO#2

Ugh. Slept like 3 hours last night.

Goblet-Squat
3x15x25 kg

Incline-Bench
5x15x40 kg

SS with

Chest supported DB Row
5x15x12.5 kg's

RDL
3x15x50 kg

DB-Lateral Raises
3x15x5 kg's

SS with

BW Chins
3x9

Side-Planks
2x5x10s (left)
2x5x10s (right)

CGBP
2x15x45 kg

SS with

DB-Hammer-Curls
2x15x12.5 kg's

Dead.
75 mins, 389 reps, 13.6k of weight moved.

16.7.2015

Biking
22 kms / 17.9 kmph

Apparently having two grocery bags hanging off the handlebar slows you down quite a bit. Who knew.


17.7.2015 AM

LISS
A brisk walk in the morning. ~40 mins.

17.7.2015 PM

UD2.0 Week#8 - Tension-WO

Front-Squat
2x6x70 kg

Bench
2x8x75 kg

SS with

Yates Row
2x9x75 kg

RDL
2x8x80 kg

OHP
2x8x50 kg

SS with

Weighted Chins
2x8 @ +5 kg

Incline-DB-Flyes
2x11x15 kg's

SS with

DB-Hammer-Curls
2x10x15 kg's

Ab-Wheel
2x9

SS with

Standing-Single-Arm-DB-Triceps-Extension
2x10x10 kg (left)
2x10x10 kg (right)

90 mins, 194 reps, 9.0k of weight moved.

Ended up carbing up 'only' ~830g through Friday night and Saturday.

The end result was less bloat and no dip in Sunday performance. Kool.

Makes me wonder why have I been stuffing myself with 1,000 -1,200 g's?
O well, no biggie, will keep on doing ~800g going forwards.

19.7.2015

UD2.0 Week#8 - Power-WO

Deadlift
4x150 kg
5x140 kg

Bench
2x5x85 kg

SS with

Yates Row
2x7x85 kg

Front-Squat
2x4x80 kg

OHP
2x4x60 kg

SS with

Weighted Chins
2x5 @ +20 kg

Standing Calf-Raises
2x8x110 kg

These are pointless. Erryone knows the only road to sweet calves is getting fat and staying fat for years.
But I like 'em, so will keep in rotation.

Incline Bench
2x6x70 kg

SS with

BB-Curls
2x9x35 kg

CGBP
2x6x75 kg

SS with

Weighted Planks
1x5x10s @ +30 kg


140 mins.
122 reps, 9.8k of weight moved.

20.7.2015

Biking
20 kms / 19.0 kmph

Chillin'.

21.7.2015

UD2.0 Week#8 Summary in numbers

BW & Diet

Day	BW		Cals	Protein	Carbs	Fat	Fiber
Tue	74,6		1219	152	53	44	17
Wed	74,0		1209	151	52	44	17
Thu	73,3		1171	162	58	32	17
Fri	72,9		2847	211	406	42	24
Sat	72,7		3145	180	506	45	46
Sun	73,3		2770	208	389	42	33
Mon	74,0		1693	166	139	53	12
Avg	73,5		2008	176	229	43	24

Back on the losing train. Good.

Activity

Day	Activity	Reps	Tonnage	Duration
Tue	Depletion-WO	382	15.6	75 min
Wed	Depletion-WO	389	13.5	75 min
Thu	Cardio	-	-	70 min
Fri	Cardio AM	-	-	40 min
Fri	Tension-WO PM	194	9.0	90 min
Sat	Gorge	∞	∞	All day
Sun	Power-WO	122	9.8	140 min
Mon	Cardio	-	-	65 min

Std.

28.7.2015

UD2.0 Week#9 Summary in numbers

BW & Diet

Day	BW		Cals	Protein	Carbs	Fat	Fiber
Tue	73,6		1219	152	53	44	17
Wed	73,0		1222	152	54	44	17
Thu	72,8		1190	165	59	33	17
Fri	72,3		2827	210	413	37	23
Sat	72,3		3220	177	527	45	49
Sun	73,2		2879	213	411	43	38
Mon	73,9		1784	163	161	55	11
Avg	73,0		2049	176	240	43	25

Activity

Lifts and cardio = same as always.
Yawn.

Rockin' a solid 4-pack ATM but still a layer of cottage cheese covering lower abs and obliques.
Think another ~3 weeks of UD2 is needed. Followed by a week or two reverse dieting / semi-slowly bringing calories back to maintenance.
So, another month to go.
O well, leaning out is all about being patient. Easy but boring.

4.8.2015

UD2.0 Week#10 Summary in numbers

BW & Diet

Day	BW		Cals	Protein	Carbs	Fat	Fiber
Tue	73,4		1259	159	58	40	17
Wed	72,8		1260	161	58	39	16
Thu	72,1		1192	162	55	32	17
Fri	72,1		2934	210	409	45	24
Sat	71,7		3174	173	482	52	44
Sun	72,4		3045	209	409	56	37
Mon	73,3		1778	156	96	85	17
Avg	72,5		2092	176	224	50	25

Activity

Lifts and cardio = same as always.
Holding steady at 4x150 DL, 4x80 FS, 5x85 BP and 4x60 OHP.
Yawn.

This week's cycle gonna have to be a shorter one.
Depletion on Tue, Tension on Wed, carbup on Thur and Power on Fri.

I've been doing a pretty good job dodging nomzie-bullets lately. Gonna give myself a pat on the back. Usually just sip on diet coke or coffee and eat nothing during social events. It's K, just say you're not hungry. Or if in a restaurant-setting, order a steak with a side-salad or something. No big deal, just don't be the guy who brings tupperware to places.

Anyway, next weekend I'll have 2 bday-parties and 1 family gathering lined up. Too much. Every one of them, if not evolving around nomzies, at least involving them.
No big deal, tho. A small diet break could be for the best actually. Good for the body, good for the soul.