UD 2.0: Intermission

I’ve gotten behind on my posts.  While I am keeping a record of what I’m doing, I’m beginning to think that a couple of weeks here is sufficient, because I’m doing the same things on the same days of the week 🙂

I’ve been eating the same stuff, therefore staying on track for calories and macros.

Monday workout:

  • Leg Press: 195×15-215×15-235x15x15x15x15
  • Leg Curl: 135×15-150x15x15-135x15x1515
  • Bench Press: 75×15-65×15-60×15-55x15x15x15
  • Cable Row: 60x15x15x15-45x15x15x15
  • Lat Raise: 15x15x15x15
  • Calf Raise: 150×15-155×15 (This hurts my back, switching to one leg)
  • 1 leg Calf Raise: 15x15x15x15
  • Curls: 40x15x15x15-37.5×15
  • Tricep rope pushdown: 30×15-25×15
  • Tricep pushdown: 105×15-90×15
  • Rear Delt Fly: 15×15-45×15
  • Pec Fly: 45×5
  • Elliptical: 8 minutes
  • Walk: 30 minutes

Tuesday Workout:

  • Leg Press: 235×15-255x15x15x15-135x15x15
  • Leg Curl: 150x15x15-135x15x15x15x15
  • Incline Bench: 45x15x15x15x15x15x15
  • Lat Pulldown: 75x15x15x15x15x15x15
  • Lateral Raise: 15×15
  • Rear Delt Fly: 30x15x15
  • Calf Raise (1 leg): 35×15-55×15-35×15
  • Calf Raise: 155x15x15x15
  • Curls: 40×15-35×15-30x15x15
  • Tricep Extension: 40x15x15-30×15-35×15
  • Concept 2: 30:05 4,225m

I’m headed to Defcon for the next few days, so I’m not quite sure if I’ll be able to get in exactly the workouts I need.  Diet should be ok, we’ll see.

UD 2.0 Wednesday: Day 10

Calves stil sore this morning, but not nearly as bad as yesterday.

I sugar crashed really hard today.  This hasn’t happened to me on low carb since my first time, so it must be related to the carb-up.  I ate a few cherries, this helped some.

Morning weight: 199.4 lbs

Today’s Workout:

  • All I managed today was to walk around Safeway.

Today’s Food Intake:

  • 2 protein shakes (6 total scoops)
  • Chicken and broccoli stir-fry
  • Cherries
  • Skim milk
End of day macros (an estimate due to picnic):
  • Calories: 1,542 (target 1,435)
  • Protein: 305 (target 231)
  • Fat: 18 (target <= 25)
  • Carbs: 20 (target <=72)

Supplements/meds:

  • 88mcg Synthroid
  • 1 Claritin (am)
  • Morning mix + 3g l-tyrosine + 5g creatine + 2g glutamine + 2g beta alanine
  • 600mg Calcium (4 hours after Synthroid)
  • Evening mix
  • 1200mg Calcium
  • Iron
  • Daily Multivitamin
  • 5g Glutamine
  • 2 ZMA
  • Potassium
  • 6 Fish oil
  • 8,000 iu Vitamin d

UD 2.0 Tuesday: Day 9

My calves are so sore this morning that I’m having trouble walking.

Morning weight: 202.0 lbs

Today’s Workout:

  • Leg Press: 135x15x15-155×15-115×15-120×15-115×15 (Variety of machines)
  • Laying Leg Curl: 70×15-67x15x15 (Uncomfortable, but someone was on the seated machine)
  • Seated Leg Curl: 135x15x15x15
  • Incline bench press: 45×15-40x15x15x15x15-20×20 (Can you believe someone stole my bar???)
  • Lat Pulldowns (varying grips): 75x15x15-60x15x15x15
  • Lateral Raise: 3/3x15x15-0x15x15x15x15
  • Calf Raises (Standing): 135×15-115×15-95x15x15-75x15x15
  • Machine Preacher Curls: 40×15-30x15x15x15
  • Tricep Pushdown: 105×15-90×15-75x15x15
  • Concept 2: 15 min: 2280m
  • Elliptical stepper machine thingie: 15 min, .63 miles

Today’s Food Intake:

  • 2 protein shakes (3 total scoops)
  • Chinese bbq pork
  • String beans loaded with garlic
  • Spinach with feta
End of day macros (an estimate due to picnic):
  • Calories: 1,278 (target 1,435)
  • Protein: 191 (target 231)
  • Fat: 50 (target <= 25)
  • Carbs: 8 (target <=72)

Supplements/meds:

  • 88mcg Synthroid
  • 1 Claritin (am)
  • Morning mix + 3g l-tyrosine + 5g creatine + 2g glutamine + 2g beta alanine
  • 600mg Calcium (4 hours after Synthroid)
  • Evening mix
  • 1200mg Calcium
  • Iron
  • Daily Multivitamin
  • 5g Glutamine
  • 2 ZMA
  • Potassium
  • 6 Fish oil
  • 8,000 iu Vitamin d

UD 2.0 Monday: Day 8

Hit hard by DOMS this morning.  I’m moving the workout to afternoon to give myself a bit of extra rest.

I don’t know how my calves are going to take tomorrow’s workout, they felt pretty destroyed by the end of today’s.

Morning weight: 204.0 lbs

Today’s Workout:

  • Leg Press: 135x15x15x15-130x15x15-145×15
  • Laying Leg Curl: 80×15 (Uncomfortable, but someone was on the seated machine)
  • Seated Leg Curl: 120x15x15x15-135×15-150×15
  • Chest Press: 45x15x15-30×15 (This is killing my good shoulder.  I’m done with this machine)
  • Bench Press: 65×15-55×15-45×15
  • Row Machine: 45x15x15x15
  • Cable Row: 45x15x15-60×15
  • Lateral Raise: 3/3x15x15x15-0x15
  • Calf Raises (Seated): 135x15x15x15x15
  • Calf Raises (Standing): 135x15x15
  • Machine Preacher Curls: 40x15x15-30×15-35×15
  • Tricep Pushdown: 60×15-90x15x15-105×15
  • Elliptical stepper machine thingie: 30 min, 1.09 miles – gradually cranked the resistance from 40% up to 100%

Today’s Food Intake:

  • 2 protein shakes (3 total scoops)
  • Chinese bbq pork
  • String beans loaded with garlic
  • Spinach with feta
End of day macros (an estimate due to picnic):
  • Calories: 1,278 (target 1,435)
  • Protein: 231 (target 229)
  • Fat: 30 (target <= 25)
  • Carbs: 9 (target <=72)

Supplements/meds:

  • 88mcg Synthroid
  • 1 Claritin (am)
  • Morning mix + 3g l-tyrosine + 5g creatine + 2g glutamine + 2g beta alanine
  • 600mg Calcium (4 hours after Synthroid)
  • Evening mix
  • 1200mg Calcium
  • Iron
  • Daily Multivitamin
  • 5g Glutamine
  • 2 ZMA
  • Potassium
  • 6 Fish oil
  • 8,000 iu Vitamin d

UD 2.0: Day 7

Woke up stiff and sore this morning.

Morning weight: 204.2 lbs

No workout today.  Walked all around Volunteer park, including up the stairs to the top of the water tower and back down.

Today’s Food Intake:

  • 3 protein shakes
  • A sandwich from Jimmy John’s
  • A gyro
  • A few greek fries
  • Some fruit with small pieces of chocolate
End of day macros (an estimate due to picnic):
  • Calories: 2,721 (target 2,440)
  • Protein: 213 (target 205)
  • Fat: 105 (target <= 118)
  • Carbs: 165 (target <=139)

Supplements/meds:

  • 88mcg Synthroid
  • 1 Claritin (am)
  • Morning mix + 3g l-tyrosine + 5g creatine + 2g glutamine + 2g beta alanine
  • 600mg Calcium (4 hours after Synthroid)
  • Evening mix
  • 1200mg Calcium
  • Iron
  • Daily Multivitamin
  • 5g Glutamine
  • 2 ZMA
  • Potassium
  • 6 Fish oil
  • 8,000 iu Vitamin d

UD 2.0: Day 6

I woke up feeling pretty good this morning.  I lost last night’s bloat, my weight is down a bit, and I’m really looking forward to today’s workout.  I weighed myself before bed and came in at 206.8, higher than the weight I started at but full of water.  My shoulders were a bit stiff when I woke up, but feel ok a couple of hours later

Morning weight: 203.8 lbs

Today’s Workout:

  • Deadlift: 135×5-185×3-225x3x4-255×2-245×1-225x3x3
  • Calf raise: 175×6-195×6-215×6-235x6x6
  • Bench Press: 45×5-65×5-85×3-105x3x2-100×6
  • Bent Row: 100x3x3x3
  • Incline Bench: 65x6x6-75×4
  • Lat Pulldown: 90×6-105×6-120×4
  • Front Squat: 95×5-115x3x3
  • Shoulder Press: 45×5-65x4x5x3
  • Rear Lateral Raise: 3/3x5x5x6
  • Barbell Curl: 40x6x5x5
  • Close grip bench: 65×6-85x-95×3
  • RDL: 185x3x5x3

Today’s Food Intake:

  • 1 plain bagels
  • 2 protein shakes made with 2 scoops each
  • Pulled pork at a picnic – let’s call it 10oz
  • Lotsa fruit
  • Egg roll
  • Yogurt
End of day macros (an estimate due to picnic):
  • Calories: 2,616 (target 2,462)
  • Protein: 206 (target 205)
  • Fat: 40 (target <= 93) (Not too worried about this, I’ve been way under the rest of the week)
  • Carbs: 224 (target 320)

Supplements/meds:

  • 88mcg Synthroid
  • 1 Claritin (am)
  • Morning mix + 3g l-tyrosine + 5g creatine + 2g glutamine + 2g beta alanine
  • 600mg Calcium (4 hours after Synthroid)
  • Evening mix
  • 1200mg Calcium
  • Iron
  • Daily Multivitamin
  • 5g Glutamine
  • 2 ZMA
  • Potassium
  • 6 Fish oil
  • 8,000 iu Vitamin d

UD 2.0: Day 5

I woke up less sore this morning, but was very tight in the hip flexors.

I wasn’t as sleepy today as the book seemed to suggest I would be.  I’m not sure if this is a function of not being used to getting so much sugar, something that I’ve done wrong, or just not being very addicted to caffeine.

I find myself eating like I did when I was very overweight.  My fullness reflex doesn’t seem to kick in when I’m eating mostly carbs, it’s like I’m hungry all the time.  I had some salmon to help offset this, it helped quite a bit.

I feel like I’ve eaten all the things today.  I’m not sure I’ve ever taken in this many calories in one day before, but I was in the range I should be.  My macros are right where they should be!  My fat was even under – I could have put butter on one of those bagels!

Here’s hoping I wake up feeling as I should for tomorrow’s workout.  I tried to keep sugary carbs to a minimum today – and most of my carbs did come from either fruit or the bagels.

Notes for next week:

  • Make some rice or something.  You need more variety.  Maybe some oatmeal.
  • The ice cream was a nice treat, do that again.
  • Get a can of pop instead of a bottle if you want that treat – it was too much.
  • Strawberry jam is delicious on jalapeño bagels.

I’m putting in here my food since yesterday’s workout, because that’s how the calorie and macros targets are set up.

Morning weight: 199.8 lbs

No workout today.

Food intake since yesterday’s workout:

  • 8 bagels: 3 with creamed honey and 3 with strawberry jam.  2 plain.
  • 1 post workout shake, which I explained in yesterday’s post.
  • Several shots of rice vinegar
  • Sweet potato fries
  • Root beer
  • Strawberry Greek yogurt
  • 2 Safeway M&M cookies
  • Grilled pineapple
  • Grilled salmon
  • Spinach with feta
  • FroYo Cherry Garcia (Low fat ice cream)
End of day macros:
  • Calories: 5,428 (target 4,408-5,523)
  • Protein: 152 (target 154)
  • Fat: 107 (target <= 154)
  • Carbs: 1,021 (target 836-1,114)

Supplements/meds:

  • 88mcg Synthroid
  • 1 Claritin (am)
  • Morning mix + 3g l-tyrosine + 5g creatine + 2g glutamine + 2g beta alanine
  • 600mg Calcium (4 hours after Synthroid)
  • Evening mix
  • 1200mg Calcium
  • Iron
  • Daily Multivitamin
  • 5g Glutamine
  • 2 ZMA
  • Potassium
  • 6 Fish oil
  • 8,000 iu Vitamin d