The Ultimate Diet 2.0 (UD2.0) represents a modern approach to dieting for athletes and advanced dieters seeking to achieve low body fat percentages. Building upon the work of Dan Duchaine and Michael Zumpano in the early 80s, UD2.0 optimizes their original plan with cutting-edge research. This guide aims to provide a detailed overview of UD2.0, drawing heavily on user experiences and Lyle McDonald's book to offer a complete understanding of the diet.
Introduction to UD2.0
UD2.0 is designed for individuals who want to lose 1-1.5 lbs of fat per week without sacrificing muscle mass, and in some cases, even gain muscle. It also allows athletes to maintain or improve their performance while reducing body fat. UD 2.0 is a cyclical keto/protein-sparing-fast for already lean individuals desiring even lower levels of body fat.
The Core Principles of UD2.0
UD2.0 revolves around a weekly cycle of carbohydrate manipulation, strategic workouts, and calculated calorie deficits. The diet involves periods of severe caloric restriction combined with glycogen depletion workouts, followed by a substantial carb refeed. This approach is designed to maximize fat loss while preserving muscle mass and optimizing athletic performance.
The Weekly Cycle: A Detailed Breakdown
The UD2.0 cycle is structured around seven days, each with specific nutritional and training goals.
Day 1 & 2: Depletion Days (Low-Calorie, Low-Carb)
- Nutrition: Consume approximately 50% of your maintenance calories. Macros come at roughly 70C/205P/33F for a 1400 calorie intake.
- Diet Strategy: Eat carnivore during your low calorie phase. You won’t get hungry if your nutritional needs are being met and carnivore ticks all the boxes. Fast as long as possible during the day and back load your calories for greater satiety and limit hunger triggers
- Workout: Whole-body depletion workouts using 60% of 1RM (one-rep maximum) with minimal rest periods. Aim for 10 sets per muscle group.
- User Experience: The depletion workouts are tough and can induce nausea. High reps can be challenging if you are used to low/moderate reps training. Foam rolling after the depletion workout helps tremendously.
- Supplementation: Some users incorporate Yohimbine and LISS cardio fasted in the morning.
- Example Meal: Chicken breast, egg whites, sweet potatoes, and veggies. Alternatively, mustard and brown sugar baked pork tenderloin can be used as a substitute for chicken breast due to similar macros.
Day 3: Rest Day
- Nutrition: Continue with the low-calorie, low-carb intake.
- Activity: Rest from weights, but cardio can be performed if needed.
- User Experience: D3 can be boring. You just need to find things to do to keep you occupied.
Day 4: Tension Workout and Carb Load Preparation
- Morning Nutrition: Half day of low-calorie eating.
- Morning Activity: Cardio can be performed.
- Afternoon Workout: Tension workout, a whole-body workout with weights in the 6-12 rep range at 75% of 1RM. This primes the body for the carb refeed.
- Evening Nutrition: Begin the 24-30 hour carb-up, eating 14-16g of carbs per pound of lean body weight. Aim for 7-8g/lb of lean body mass from Thursday night to Friday bedtime.
Day 5: Carb Load (Continued)
- Nutrition: Continue the carb-up, eating every 2-2.5 hours.
- Workout: No workout.
- Carb Sources: Include some sucrose (no more than 100g) and fructose (no more than 50g) in the first part of the carb-up. Starchy carbs should comprise the majority of your calorie intake.
- User Experience: Weight gain (or more like water gain) is expected.
Day 6: Power Workout
- Nutrition: Aim for maintenance calories with a macro split of 60% carbs, 25% protein, and 15% fat. Some prefer to eat carbs pre and post-workout (30g each side of the workout) and then return back to carnivore.
- Workout: Power workout aiming for 3-6 sets per muscle group for 3-6 reps.
Day 7: Rest and Recovery
- Nutrition: High-fat day.
- Example Meals: Salmon + black rice for lunch, then steaks + veggies + egg for dinner.
Nutrition: Fueling the UD2.0 Cycle
Nutrition is a critical component of UD2.0, with specific guidelines for each phase of the cycle.
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Calorie and Macronutrient Targets
- Maintenance Calories: Multiply your body weight by 14-16 to calculate your maintenance calories.
- Depletion Days: Cut maintenance calories by 50%.
- Carb-Up: Consume 14-16g of carbs per pound of lean body mass over 24-30 hours.
Carb Sources
During the carb-up, prioritize starchy carbohydrates. Examples include:
- Pasta
- White Rice
- Bagels
Some users have found that sticking to one carb source can be beneficial for evaluating their reaction to the carb-up.
Protein Intake
Maintain a high protein intake throughout the cycle to preserve muscle mass.
Fat Intake
Fat intake is strategically manipulated, with very low fat intake on depletion days and a higher fat intake on the rest day (Day 7).
Supplementation
- Yohimbine: Some users incorporate Yohimbine during fasted cardio on depletion days.
- Glutamine: 10g of Glutamine before bed may help with sleep.
- Orlistat: Some users take Orlistat during the carb-up to reduce fat absorption.
Training: Strategic Workouts for Optimal Results
UD2.0 requires specific types of workouts to maximize fat loss and preserve muscle mass.
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Depletion Workouts
These workouts are performed on Day 1 and Day 2 to deplete muscle glycogen stores.
- Use 60% of 1RM.
- Aim for 10 sets per muscle group.
- Minimize rest periods.
- Focus on big movements - front squats, RDLs, dips, and rows for many sets of ten.
Tension Workout
Performed on Day 4, this workout primes the body for the carb-up.
- Use weights in the 6-12 rep range at 75% of 1RM.
- Focus on whole-body movements.
Power Workout
Performed on Day 6, this workout focuses on strength.
- Aim for 3-6 sets per muscle group for 3-6 reps.
- Focus on squats and presses.
User Experiences and Tips for Success
Many users have shared their experiences with UD2.0, offering valuable insights and tips for success.
Challenges
- Depletion Workouts: These workouts are often described as tough and can induce nausea.
- Low-Calorie Days: Managing hunger and fatigue on low-calorie days can be challenging. Backload your calories by fasting for as long as you can.
- Sleep Disturbances: Some users experience sleep disturbances following depletion workouts.
- Headaches: Headaches during workouts can occur, possibly due to dehydration or exertion.
- Mental Fatigue: The diet can be mentally taxing.
Tips for Success
- Plan Your Meals: Having a detailed meal plan makes the diet easier to follow.
- Stay Hydrated: Drink plenty of fluids, especially during workouts.
- Foam Rolling: Foam rolling after depletion workouts can help with muscle soreness.
- Manage Expectations: Set realistic expectations for workouts, especially during the carb-up.
- Listen to Your Body: Adjust the diet and training as needed based on your individual response.
- Stay Busy: Find activities to keep you occupied on low-calorie days.
- **Don't see the carb-up as an opportunity to load junk food.
Potential Benefits of UD2.0
- Rapid Fat Loss: UD2.0 is known for its ability to produce rapid fat loss.
- Muscle Preservation: The strategic approach to nutrition and training helps preserve muscle mass.
- Improved Athletic Performance: Some athletes experience improved performance while on UD2.0.
- Metabolic Normalization: The carb-up is intended to normalize metabolism after periods of caloric restriction.
Potential Drawbacks and Considerations
- Stressful: The diet can be stressful due to the extreme caloric restriction and demanding workouts.
- Requires Specialized Workouts: UD2.0 requires specific types of workouts that may not be suitable for everyone.
- Not Suitable for Beginners: UD2.0 is best suited for advanced dieters and athletes with experience in manipulating their diet and training.
- Sleep Quality: Some users experience decreased sleep quality, especially after depletion workouts.
- Headaches: Headaches can occur during workouts, possibly due to dehydration or exertion.
Alternatives to UD2.0
While UD 2.0 is effective, other less extreme diets can lead to great results.
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- Volumetrics: Volumetrics emphasizes eating foods with high water content, such as fruits and vegetables, to promote fullness and reduce calorie intake.
- Leangains: Leangains involves intermittent fasting and strategic nutrient timing to optimize fat loss and muscle gain.