UD2.0 mass version

**mimo** · July 20th, 2005, 02:11 PM

Hi everybody,

i have a question id like you to answer (loky,etc)

im a basketball player(currently off-season until mid september) so, keep in mind id like to keep fat-gain to none or to a minimun necessary to gain mass.

ill be starting a 6 weeks hypertrophy phase of wich ill give u an example(this is week one.the phase peaks at week 3 and 6). just a little info about me: im a guard,1,84 cm high and i weigh ~78-80kg

workout 1 % x reps x sets

1- squat: warmup with sets of 5 , then 70%x5x5

2- deadlift: warmup with sets of 5, then 70%x3x3

3- T-bar rows: 10-8-6-6

4- incline bench press: warmup with sets of 5 ,then 70%x5x5

5- bench press: 6-6-6-6

6- Curl com Barra: 10-8-6-6-6

7- dips: 4 ou 5 séries of 6 reps,

8- abs and grip

# workout 2

1- squat: warmup with sets of 5,then 75%x5x5

2- Power Clean: warmup with sets of 3, then 70%x1x5

3- pull-ups: 4 ou 5 sets

4- behind the neck press: warmup with sets of 5, then 70%x5x5

5- dumbell shoulder press: 10-8-6-6-6

6- abs and grip

# workout3

1- squat: warmup with sets of 5, then 80%x4x5

2- deadlift: warmup with sets of 5 , then 75%x3x3

3- bar rows: 10-8-6-6

4- incline bench press: warmup with sets of 5, then 75%x5x5

5- close grip bench press:: 6-6-6-6

6- barbell biceps curl: 10-8-6-6-6

7-dips: 4 ou 5 sets, 6 reps

8- abs and grip

ihave also 2 days of conditioning work, mostly sprints and agility drills and one with strongman conditioning,like sled dragging ,tire flips, farmer walks,etc.

i was thinking of using the UD2 diet(mass version) to add lean mass but prevent fat gain. is this doable? if so, how would you set up the schedule? keep in mind that i have to place my carbload on sat evening and sunday because thats when i go home.

thank you very much, everybody

**mimo** · July 21st, 2005, 09:09 AM

So, would this work?

start the cycle on wednesday.

wed: sprints and lift(low carb)

thu:cardio(as b-ball) or recovery(low carb)

fri: strongman conditioning(low-carb)

sat:agility drills and lift ( after lifting begin carbload)

sun : off: carbload

mon:lift(maintainance or slightly above cals)

tues: cardio(b-ball)-maintainance or slightly above cals

would this work?

i was initially thinking about doing something like this:

wed:lift(low-carb)

thu:agility workout(low-carb)

fri: lift(low carb)

sat: strongman conditioning(after this,start carb load)

sun : off(carbload)

mon:lift(maintainance or slightly above cals)

tue:sprints(maintainance cals or slightly above)

i could also move the sprints to wed to give me more depletion.

would this be a good option?wich one do you think is best?

or should i do a more traditional carb cycling diet, with 3 high carb,2 low carb and 2 no carb?thanks

**Tkarrde** · July 21st, 2005, 01:18 PM

I like your first plan outlined above.

**mimo** · July 21st, 2005, 01:34 PM

[quote name='Tkarrde' date='Jul 21 2005, 05:18 AM']I like your first plan outlined above.

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thanks man.

i have a problem though, during the first month.my gym is closet on saturday.

would it be bad if i changed the friday workout with the saturday one? i would be doing the lifting and possibly agility drills on friday and strongman conditioning and maybe 3x3 basketball on sat and then start carb loading. looking forward to see what u think

**Loki** · July 26th, 2005, 09:02 PM

would it be bad if i changed the friday workout with the saturday one?

Ideally you should carb-load after a tension (lifting) workout or some kind of strength training. All the same, if you can get yourself adequately glycogen depleted and then complete any sort of serious, high-intensive anaerobic-aerobic exercise, you should be able to get supercompensation and have a good carb-load. Most of the research they do with carb-loading is in endurance athletes anyways, which resembles playing hoops more than does weight-lifting.

**mimo** · July 27th, 2005, 06:11 PM

alright.thanks bro.

in your opinion, does my plan seem fine for a clean bulk? i changed the pre-carb-load workout from strongman conditioning to boxing, wich,i think, is acceptable high intensity work prior to carbing up.

so, ill do:

wed: low carb(100g)-weight lifting and b-ball

thu: low carb -energy systems work-agility

friday: low carb - lift

sat: low carb until boxing( i could throw a couple of sets per bodypart in curcuit fashion after boxing to make sure im depleted,what do you think?) then carb up

SUN: rest: carb load

MON: maintainance cals or slightly above-lift

TUE: maintainance cals- energy systems work( linear speed )

seems ok?

thanks

**Loki** · July 27th, 2005, 07:40 PM

Yes.

**mimo** · July 28th, 2005, 10:54 AM

Again, thank you.

i hope im not pushing it, but id like to hear your input on another thing:

say, i scheduled my carb-load to saturday evening and sunday, but i have a birthday party on friday night( my best friend) wich will involve a regular dinner( grilled meat and rice,bread) and severe drinking. what changes would you do to saturdays diet and\or training to still ensure a fair\good carb-load on saturday and sunday? i thought about throwing a few sets per bodypart after boxing or in the morning( 15-20 reps per set) to deplete. would it be ok?

thanks alot

mimo

**meathead1987** · July 30th, 2005, 06:29 AM

Skip the diet for this week, start next week.

**mimo** · July 30th, 2005, 12:18 PM

yes, thats sort of what i decided.

i just did the normal low-carb days of the diet(tue-friday evening) and then carb-up starting fri evening until sunday night.then, back on the diet.

thanks

**FunkMasterFlex** · July 31st, 2005, 07:32 PM

you can do some shuttle runs post b-ball just to ensure glycogen up take....its about what 15-20 secs a piece? that might be right on the money

**meathead1987** · August 1st, 2005, 07:16 AM

YEah, maybe some pressups and pullups(if u can find a bar) to get some upper body uptake too.

**mimo** · August 1st, 2005, 11:27 AM

yes, thanks guys. those are all good sugestions

**mimo** · August 1st, 2005, 11:31 AM

Now, Loki or someone else experienced with it,

whats your imput on the usage of DNP on a clean bulk, speciall, the kind of diet im doing? since the low carb days objective still is to somewhat deplete the glycogen stores, would the use of a moderate dose of DNP on the first low-carb day help with depletion, therefor making the diet more effective? thanks alot.

PS: if you do not want to discuss this here, soot me a PM

**Lgoosey** · August 1st, 2005, 06:29 PM

stay away from DNP

**mimo** · August 2nd, 2005, 08:27 AM

[quote name='Lgoosey' date='Aug 1 2005, 10:29 AM']stay away from DNP

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i love this kind of answers whenever someone asks something about it.

i have used it in the past,with success.

but thanks for the advice. im asking a very specific question, not asking if its safe or not, as i know exactly what can happen and what dose to take to avoid it