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Lyle McDonald's Ultimate Diet 2.0

[quote]Dolce wrote:
David1991 wrote:
so basically this is just a ckd right?

just checked out ur pics, nice work. what workouts did u follow while on the ckd?

it is a cycling ketogenic diet. lyle delves into very specific metabolic processes that occur and how to better manipulate them to achieve a lower body fat percentage. without getting too specific, my workouts were all full body. 2 glycogen depleting workouts that consisted of very high reps. 1 “tension” workout with moderate weight that is used to assist in super compensating glycogen stores, and finally a “power” workout that requires low reps and high intensity. i was actually able to get STRONGER while achieving a low body fat percentage. i may have been over trained before hand and only doing 1-2 days of near maximal weight helped, but this is just speculation.

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ive heard that higher reps are a lot harder on keto. when i did keto for about 7 weeks awhile back i dont remember any problem in particular with my rep ranges.

right now im in the middle of lyle mcdonalds book on keto. it’s really informative and i’m just getting into the diet section now, hopefully it’s close to what he describes in this 2.0 one. if not i guess i could just ask people here but i’m pretty sure it’s close.
i’m actually considering doing a TKD bulk depending on how well carb cycling goes, so far it’s been going fine though

yeah high reps are alot harder on keto. try super low calories and high reps (i was around 1200 calories for 3-4 days at a time).

lyle warns of nausea and dizziness during these workouts so this is not unheard of it. infact, if you aren’t getting a burning sensation and experiencing extreme discomfort, you probably aren’t depleting glycogen optimally. small price to pay to be ripped.

i loved this diet for the simple fact that he actually recommends eating something along the lines of sugary breakfast cereal to start the carb load. i can’t wait to do this again, although it somewhat reinforces bad eating habits/ choices. oh well. haha.

definitely seems great for cutting.

has anyone used a similar approach for bulking?

Yeah the higher rep “depletion” workouts are straight out of hell. Theres no way around it. I really enjoyed eating as much as I did on friday though, today I eat significantly less and its terrible. Im so sad, lol.

How the hell does eating that low of calories not lead to muscle wasting? 1200 calories for a full grown man?? wtf

Yea that does seem unusually low, u probably could have eaten more.

The diet recommends going real low during certain parts of the weeks. Depending on your size, as low as a 1,000 cals a day, eating high protein. I thought the same when I first read the recommendations, but your only eating that low for three days out of the week, then you spike your cals back up.

The body doesn’t function on a 24hour clock like we do, the weekly average of cals/daily comes to about 2,300 (for me at least). I guess it all works out.

You have to remember, i was eating 1200 calories, consisting of almost all lean protein.

I was also eating lots of fibrous non starchy vegetables, and supplemented with fish oil.

It surprises people how low you can really go with calories and still hold onto muscle mass. ever heard of the V-Diet? this type of dieting is called “PSMF” protein sparing modified fast and its very effective at sparing LBM while shedding body fat.

This is not something you should or can do forever, as the body will eventually adapt and you’ll probably rebound and get fat again.

[quote]Dolce wrote:
you have to remember, i was eating 1200 calories, consisting of almost all lean protein.

I was also eating lots of fibrous non starchy vegetables, and supplemented with fish oil.

it surprises people how low you can really go with calories and still hold onto muscle mass. ever heard of the V-Diet? this type of dieting is called “PSMF” protein sparing modified fast and its very effective at sparing LBM while shedding body fat.

This is not something you should or can do forever, as the body will eventually adapt and you’ll probably rebound and get fat again. [/quote]

Didn’t u say u actually ate a ton though? this seems like a modified version of what he talks about in his keto book.

so basically u have 3 days of really low calories, a big spike, and some moderate days?

Yeah, I outlined my cals on the first page.

[quote]elusive wrote:
With a weekly carb day I managed to drop from 180-172ish. Im very lean right now, but Im not satisifed. If I can get leaner, why not. Im on day 2 of the UD2. Heres what my schedule looks like:
Mon - Tues - Wed
1,400 cals/low carb
Thur AM
1,000 cals/low carb
Thur PM - Fri PM
aprox. 6,000 cals/High Carb/low fat
Sat
2,400 cals/moderate carbs
Sun
2,100 cals/low-moderate carbs

The carb choices aren’t limited per say, but there are recommended things to avoid. Theres also specific training sessions for each day to make the diet more effective.
I’ll definitly post my progress.
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So this isnt really keto right? i ean even thursday ur taking in probably 1500 calories since ur getting 1000 early on and starting the carb up later. then u have somewhat moderate carbs saturday and sunday

No, this doesn’t have to be a keto diet. Being in ketosis doesn’t help out, but doesn’t hurt either. Its just not the point of the cycle.

Elusive hows the diet going? you still dropping fat?

Today is the beginning of my 2nd week. I have to eat low cal/carb and deplete myself in the gym. I started the diet at 171ish, I weighed at 174 this morning. I don’t feel as lean as when I started, but im still not sure if the extra weight is water retention/food volume. Either way, im sticking to this at least another 2 weeks.

this is pretty easy to find on bit torrent if anyone is interested

bit torrent is pissing me off. I tried downloading “secrets of the pro’s” by milos sarcev and it gets to like 35% and stops, it’s so slow and wont even open whats downloaded.

Keep us posted Elusive When I do A cut im definally gona give this a go

I definitly will. Last week I only did one cardio session, which was about 20 mins on thursday morning. This week im going to try to do at least three, maybe four sessions. I just finished a 30 min moderate intensity session.

[quote]David1991 wrote:
bit torrent is pissing me off. I tried downloading “secrets of the pro’s” by milos sarcev and it gets to like 35% and stops, it’s so slow and wont even open whats downloaded. [/quote]

i agree, very fickle program. but when it works, it can save u some serious cash.

I’m keeping up to date with this one. If you can, before and after pictures along with before and after maxes of the big 3 would be appreciated.