Harder, Better, Faster, Stronger...

[biggurl27]

Holly shit your BF has dropped and you have probably gained a couple of kgs of lean mass, you lucky bugger!

Now the lunges, any weights? Man I did those today, most most least favourite thing, though the asparagus soup sounds like a close 2nd

[poos_n_wees]

I am not surprised you crawled out of the gym after that workout.......made me tired just looking at it.

Great work :nod: :nod:

Thanks Mark

Only 1 depletion workout left tomorrow night, then have 2 glorious days off \:D/

Holly shit your BF has dropped and you have probably gained a couple of kgs of lean mass, you lucky bugger!

Cheers gal! Yeah I *feel* leaner and its great being able to fit old clothes! Muscles feel flat though.. only 3 more days til my refeed! \:D/

Now the lunges, any weights? Man I did those today, most most least favourite thing, though the asparagus soup sounds like a close 2nd

Just used 5kg DB's for the lunges. Felt the burrrrrrrrrrrrrrrnnnnnnnnnnn lolz. And glad to know someone else is suffering with me on these haha!

And the asparagus soup is beautiful! :naughty: lol

[biggurl27]

Hmmm so your new "signature" means the apasagus or however the heck you spell it ahhaha is taking you that step further :pfft: Can tell I'm not a fan of soup?

Hows your glutes/quads today? I just went on my bike earlier and hell bum and thighs are burning!! :shock: Dam lunges! Gotta be good for ya!

[poos_n_wees]

Hmmm so your new "signature" means the apasagus or however the heck you spell it ahhaha is taking you that step further :pfft: Can tell I'm not a fan of soup?

If eating asparagus will stop me from eating hash browns (what I've beeen craving lately :evil: ) then I will eat the asparagus :pfft:

Plus soup is really filling! Can make a huge bowl of the stuff for very little cals :nod: I'd rather feel bloated than hungry lol.

Hows your glutes/quads today? I just went on my bike earlier and hell bum and thighs are burning!! :shock: Dam lunges! Gotta be good for ya!

Yaaahh, everythings sore lol.

It hurts to walk down stairs.. :? Actually, it hurts to walk lol.

[poos_n_wees]

Wednesday 27/8

9 weeks, 2 days

TRAINING - Fullbody depletion

Circuit: Repeated Twice.

Leg press 3x12

Seated leg curls 3x12

Machine chest press 3x12

Seated row 3x12

Lat raises 3x12

Ezibar curls 2x12

Tri pushdowns 2x12

CARDIO - 30mins brisk walking

DIET - On

Cals - 1,304

P - 189.1g

C - 45.8g

F - 29.3g

Water: 2.25L

M1: 150g plain yoghurt, 1 scoop PP

M2: 1/2 HPLC

M3: 150g chicken, 60g lite CC, asparagus, garlic, green beans

M4: 1/2 HPLC

M5: 120g lite CC, WW Jelly

M6: 150g chicken, green beans

Tired.

[SoaringSwine]

What's the idea behind fullbody depletion?

[2guns]

I just went on my bike earlier and hell bum and thighs are burning!!

biggurl27, are u suffering from chaffing?

[poos_n_wees]

What's the idea behind fullbody depletion?

They're designed to deplete muscle glycogen in preparation for a carb load.

BB'ders typically use them in their final weeks before a comp, then carb up afterwards for the supercompensation effect. But theres another method (UD 2.0) where you do a couple of depletion workouts at the beginning of the week, stay low carb throughout the rest of the week, then end it with a carb up/refeed (This is what I'm doing, but it can be done for longer than a week though.)

The latter method upregulates fat usage by the body (think ketogenic diets) so I go through 4.5 days of low carb diet hell then 2.5 days in an anabolic phase with lots of creamy carby goodness (and its during this phase that I do all the heavy trainings and whatnot).

Also using these refeed days to see what type of carbs my body responds to the best, which should come in handy in the last week's prep

[biggurl27]

I just went on my bike earlier and hell bum and thighs are burning!!

biggurl27, are u suffering from chaffing?

No 2guns my legs aren't that chubby! Now get off Poos Journal

[poos_n_wees]

Thursday 28/8

9 weeks, 1 day

TRAINING - Fullbody depletion. Last one!

Leg press 6x15

Lying leg curl 6x15

Incline bench 3x15

Lat pulldowns 3x15

Calf raises 3x15

Lat raises 2x15

BB curls 2x15

Tri pushdowns 2x15

I was miserable after this workout. Dizzy, sore throat, and I think I puked in my mouth a little?! Good times

CARDIO - Off

Will do both an AM and PM session tomorrow to make up for this.

DIET - On

Cals - 1,299

P - 171.4g

C - 41.4g

F - 39g

Water: About 2L I think.

M1: Eggwhite pizza w/cheese, veges, tomato paste & prawns

M2: 1/2 HPLC, 3 fish oils

M3: Asparagus soup w/prawns, lite CC, veges

M4: 1/2 HPLC

M5: Pineapple jelly fluff

M6: 1/2 HPLC w/10g PB spread on top

Went to the supermarket today to get my refeed food for Saturday and Sunday... arghh can't wait !

VERY low energy today. Literally dragging my feet all day and seem to be moving in slow motion. It took me about half an hour to do some work that usually takes like 10 minutes

No hunger pangs though, not moody (though I think I may have been pissing people off with my dawdling through everything :pfft: ) and no cravings which is great! Pepsimax for the win!

[Varven]

Just went through some of the older pages of your journal when the diet began and you were at full energy still...

f#$g strong shoulders and back.. drop this bb crap and come over to the dark side and work on that deadlift and squat... the force is strong in you young one :grin:

[SoaringSwine]

Just went through some of the older pages of your journal when the diet began and you were at full energy still...

f#$g strong shoulders and back.. drop this bb crap and come over to the dark side and work on that deadlift and squat... the force is strong in you young one :grin:

x 2

[biggurl27]

Oi leave Poos alone :pfft: she's doing a BB comp by crikey haha But yeah totally agree Poos will be an awesome powerlifter :nod:

[poos_n_wees]

Thanks guys

A powerlifting meet's definitely on my bucket list! Gotta man up and grow some balls first

Friday 29/8

9 weeks

TRAINING - Off

CARDIO - Off

DIET - On

Cals - 1,292

P - 161g

C - 37g

F - 46.1g

Water: 2L

M1: 200g yoghurt, 1/2 scoop PP, 3 fish oils

M2: 1 HPLC

M3: 175g salmon, veges

M4: Lime jelly fluff, 3 fish oils

M5: 120g chicken, veges

Energy was great today! Got really hungry around Meal 2, but was able to pull through by drinking lots of green tea. Thank you God for green tea.

Supposed to start my carb up tomorrow night, but I think I'll do another full diet day and start it on Sunday instead 'cos I'm on a roll :think: Everyone here's getting sick of me talking about carbs :pfft:

[Flamer]

Thanks guys

A powerlifting meet's definitely on my bucket list! Gotta man up and grow some balls first

Friday 29/8

9 weeks

TRAINING - Off

CARDIO - Off

DIET - On

Cals - 1,292

P - 161g

C - 37g

F - 46.1g

Water: 2L

M1: 200g yoghurt, 1/2 scoop PP, 3 fish oils

M2: 1 HPLC

M3: 175g salmon, veges

M4: Lime jelly fluff, 3 fish oils

M5: 120g chicken, veges

Energy was great today! Got really hungry around Meal 2, but was able to pull through by drinking lots of green tea. Thank you God for green tea.

Supposed to start my carb up tomorrow night, but I think I'll do another full diet day and start it on Sunday instead 'cos I'm on a roll :think: Everyone here's getting sick of me talking about carbs :pfft:

Jeez, I hope not Poos!! Bit a drastic "change" don't ya think??!!

Great goin on the diet - will continue to read with interest with regards to this program/diet method.

[biomax]

Thanks guys

A powerlifting meet's definitely on my bucket list! Gotta man up and b]grow some balls first

Energy was great today! Got really hungry around Meal 2, but was able to pull through by drinking lots of green tea. Thank you God for green tea.

Supposed to start my carb up tomorrow night, but I think I'll do another full diet day and start it on Sunday instead 'cos I'm on a roll

Nothing wrong with your pair PnW, if I may say so :grin:

Very few people are willing (have te guts) to constantly push their bodies to new limits to force it to get stronger, bigger and leaner let alone doing it when hungry and carb depleted.

You are rather a inspiration for others to grow more balls and work harder while eating less of the yummy stuff.

Keep up the good work and best of luck with the remainder of contest prep!!!

Bio

[Sportsgirl]

Great goin on the diet - will continue to read with interest with regards to this program/diet method.

It works good. I modified it so that the carb load was shorter and I dropped fat super quick. If you do it to the letter you can gain lean muscle and drop fat at the same time due to the different "phases" in the week.

------------------------------------------------------------------------

I reckon you should do PLing too. You are far too humble on your strength girl!

[teamfatboy]

Thanks guys

A powerlifting meet's definitely on my bucket list! Gotta man up and grow some balls first

Just don't forget to tell Ali G, I hear her bikinis can hide all sorts of things :grin:

[biggurl27]

Grow balls pffft! You are super strong, those deadlifts are amazing :shock: After your bodybuilding comp you think you may try a PL comp? At least your diet will be easier :nod:

[poos_n_wees]

Great goin on the diet - will continue to read with interest with regards to this program/diet method.

Thanks Flamer.. yeah its definitely different. I like the variation in the diet throughout the week and the fact that I can look forward to gorging on carbs for a 30hr period once a week!

Nothing wrong with your pair PnW, if I may say so :grin:

Very few people are willing (have te guts) to constantly push their bodies to new limits to force it to get stronger, bigger and leaner let alone doing it when hungry and carb depleted.

You are rather a inspiration for others to grow more balls and work harder while eating less of the yummy stuff.

Keep up the good work and best of luck with the remainder of contest prep!!!

Thank you Bio!

It works good. I modified it so that the carb load was shorter and I dropped fat super quick. If you do it to the letter you can gain lean muscle and drop fat at the same time due to the different "phases" in the week.

Did you ever do the UD 2.0 in its original form for a while before changing it? I'm eager to see how my body's gonna respond to the refeed :nod:

I reckon you should do PLing too. You are far too humble on your strength girl!

:shock: You can talk!! Miss 90kg bench and 105kg squat I'd pay good money to see you rip shit up in the powerlifting arenazzz :twisted:

Just don't forget to tell Ali G, I hear her bikinis can hide all sorts of things :grin:

Grow balls pffft! You are super strong, those deadlifts are amazing :shock: After your bodybuilding comp you think you may try a PL comp? At least your diet will be easier :nod:

Thanks BG .. Just tryin to catch up to your back muskelz

I've always wanted to do a PL comp, been to a few to support friends.. the atmosphere's so INTENSE and the support is awesome. I love lifting heavy and learning new lifting techniques and whatnot, so it'd definitely be something I'd consider trying at least once! (As should you )

[poos_n_wees]

Saturday 30/8

8 weeks, 6 days

TRAINING - Off

CARDIO - 10mins bike; 40mins crosstrainer

DIET - On

Cals - 1,281

P - 166.4g

C - 36.2g

F - 43g

Water: 2L

M1: 200g yoghurt, 1/2 scoop PP, 3 fish oils

M2: 1 HPLC, 3 fish oils

M3: 100g prawns, 50g lite CC, veges

M4: 1 HPLC, 10g PB

M5: 100g prawns, veges, WW jelly

Houston, we have 6 abs.

And under certain lighting (and when all the planets and moon are aligned lolz) I'm really happy with how my legs are developing! I'm stoked with progress thus far

Soooooo fricken HUNGRY today. Starving. But I've convinced myself that the hunger means that *something* positive is happening in terms of fatloss, so its there, but its manageable. I'm also super hyper and fidgety-like today :shock: Keep walking into the kitchen, looking through the fridge and pantry then will go back to what I was doing before.. weird.

Still getting by on little sleep (averaging 3-4hours a night). I'm taking ZMA tabs though, and waiting for my melatonin to be shipped here (thanks GreekAdonis!).. the ZMA doesn't seem to be doing much - I'm still wide awake late at night. Its like I'm tired, but my mind's racing and won't settle.. Grrrr.

Got an early workout tomorrow morning then I get to CARB LOAD.. I'm so excited its disgusting.

[TheGus]

Houston, we have 6 abs.

And under certain lighting (and when all the planets and moon are aligned lolz) I'm really happy with how my legs are developing! I'm stoked with progress thus far

That's awesome!!! Well done! I sometimes do that, walking into the kitchen, scan the fridge and then realize I just ate 30 minutes earlier. Keep up the hard work, you're obviously doing great!

[biggurl27]

Yay well done on the legs/abs, thats fantastic, again... can we swap?

[Flamer]

YAY for abs. Awesome Poos. I always feel I'm really progressing once they are visable - and still plenty of time to "refine" things too.

[Sportsgirl]

Did you ever do the UD 2.0 in its original form for a while before changing it? I'm eager to see how my body's gonna respond to the refeed :nod:

Nope, I cut the refeed so I could lose fat faster. Got enough in to normalise hormone levels/leptin etc. but basically was half depleted going into the depletion

I like it how you add weight to my squats and bench, makes me look good :pfft: