A sample carbload

Immediately following the Thursday workout, you would want to have a post-workout shake containing about 1 g lb of carbohydrates and 1 3rd as much protein. For our 150 lb lifter, that's 150 grams of carbs and 50 grams of protein. The carb sources should be from glucose or glucose polymers with some fructose. Twinlab UltraFuel or Unipro Carboplex are some examples. Whey protein would be the best choice here since it will get amino acids into your system the...

Step 1 Mobilization

The first step in burning off bodyfat is getting it out of your fat cells. You might even argue that this is the most important step since, if you can't get it out of the fat cell, you can't burn it off. Recall from last chapter that bodyfat is primarily stored triglyceride, with a small amount of water and some enzymatic and cellular machinery. Mobilizing bodyfat requires that we first break down the stored triglyceride into three fatty acids and a molecule of glycerol. The rate limiting step...

Fat loss

First let's sum up what we want to do in terms of maximizing bodyfat loss during a diet. In the most general sense, we want to accelerate the rate of fat utilization by the body. Not only does this increase fat loss, it will exert a protein sparing effect. Let's look at how we might accomplish this dietarily. By using MCT or DAG, we can provide dietary fatty acids to tissues like the liver and muscle at a more rapid rate. But that's only part of the picture and the low-carbohydrate phase is not...

Muscle growth part

Everyone reading this knows what muscle is, right Well, maybe. Technically speaking, your body has three different types of muscle skeletal or striated muscle, smooth muscle, and cardiac muscle. Smooth muscle is found in your arteries, blood vessels and such, and cardiac muscle is found in your heart. Bodybuilders and athletes are concerned with skeletal or striated muscle and I'll focus on that exclusively. Skeletal muscle is composed of a number of different components. This includes the...

The UD2 for other athletes

Other athletes can probably utilize the block training approach as in the endurance athlete example above. The key is to put the hardest weekly workouts on Saturday, Sunday and Monday (when you have plenty of carbs and calories to train) and lower intensity workouts on Tuesday through Thursday. A short-high intensity workout should precede the carb-load as in the example above. I'm sure creative readers can come up with even more variations than what I've touched on above. Frankly, I'd be...

Day 4 Thursday PM The workout

To prepare for today's weight workout, you want to consume about 25-30 grams of carbs, with about 15 grams of whey protein 30-60 minutes before the workout. This accomplishes a few things. First, it starts to shift you out of a ketogenic state, so you can resume anabolism and start the carb-load. The increase in insulin will also lower free fatty acids, helping to increase insulin sensitivity. Second, it will make you much stronger in the gym by raising blood glucose from low-normal levels....

Amount of carbohydrate

For the most part, total carbohydrate intake is the key aspect, so let's look at that first. Assuming full glycogen depletion, which you should have achieved if you followed the recommendations, somewhere between 12 and 16 g kg of lean body mass is the magic number here. That works out to approximately 7-8 grams of carbs lb of lean body mass for the metric impaired. A lighter lifter with 70kg (154 lbs) of LBM will be eating 1000-1200 grams of carbohydrates over this 24 hour span from Thursday...

Doing two things at once

One fundamental problem is that our bodies aren't typically good at doing two things at once, especially when those things are at odds with one another, or have different fundamental requirements. For example, study after study has shown that combining heavy strength training with heavy endurance training compromises the overall results. Why Strength training sends the muscle an adaptive signal to become bigger and stronger and more efficient at using glucose for fuel endurance training send a...

Using the UD2 for endurance competition

There are times when endurance athletes need to drop bodyfat while trying to maintain performance, just like other athletes. While most tend to stick with reduced calorie carbohydrate based diets, this can cause the same sets of problems that occur in natural bodybuilders of average genetic disposition. The UD2 can solve those problems. Additionally, current research has shown that following a 5 day low-carbohydrate period with a 1 day carb-load can actually increase performance in some...

Using the UD2 for mass gains

Although the UD2 is primarily aimed at fat loss with muscle maintenance (or even gain), it can also be used with slight modifications for muscle gain while minimizing bodyfat gain. Recall from the chapters on partitioning that the same mechanisms that make fat loss without muscle loss a problem for the genetically average also conspire to cause more fat gain when muscle is gained. The same processes that the UD2 temporarily improves (notably calorie partitioning) can be used for muscle gain....

UD2 Variations

Although I feel that the UD2 is close to optimal the way it's currently set up, there are a few situations where you may want to make some slight adjustments to it. Modifications to the UD2 for fat loss There are times that the main UD2 schedule may need to be adjusted even for fat loss. I mentioned one example in the last chapter folks who find that the carb-load wipes them out (by causing fluctuating energy levels) may wish to move the entire cycle forward to put the carb-load on Saturday....

Original Ultimate Diet Zumpano

After my last little drug book on Bromocriptine, I wanted to get back to my main area of interest and real area of expertise integrated methods of training and nutrition. I will be mentioning some drugs that might be useful along the way, but that's not the main focus of this book. Actually, the best way for me to introduce this book is with a story history lesson. The story of this book begins just over twenty years ago in 1982. That year, Dan Duchaine and Michael Zumpano introduced the...

Volume Training

Pump training has been described variously as volume training, depletion training, or even sissy training since the weights used are typically not as heavy . Poliquin's German Volume Training 10 sets of 10 as well as German Body Composition training also fits this description, as do many other systems. Let's just call it pump training. Pump training tends to describe a majority of traditional bodybuilding training routines which is a high number of sets per bodypart anywhere from 5 up to 20 or...

What about ketosis

If you're familiar with Bodyopus or any of the other cyclical diets of this sort, you're probably wondering about the importance or not of ketosis, which I haven't mentioned at all. Ketosis is a metabolic state that occurs when fatty acid oxidation is ramped up to a very high degree, such that the liver is unable to use them all for energy. This occurs under conditions of total starvation, low-carbohydrate diets, and even extensive endurance exercise. Under those circumstances, fatty acids are...