So I am giving this set-up a try, as I do enjoy low carb diets. I'm trying to do my best to manage eating, as I work rotating 12-hr night shifts..
My calories are not the same per day due to having short and long days due to my work/sleep schedule. Calories come out to 2150/day (for now)..
My bodyweight currently is about 195 lbs. BF% is unknown due to being off for 2 months due to injury and Mononucleosis.
Here is a sample calorie set-up for this week (my short work week): (first week, may have to increase)
M: 1495 (Less calories because I dont wake-up until 2pm from working the night before and usually in bed by 11pm)
T: 2172
W: 2970 (long day at work, usually awake for 24+ hrs)
Th: 2510 (long day, but now pre and PWO meals)
F: 1495
S, Sun: 2172/day
On the days I lift I eat 70g carbs Pre-WO and 25g after; am still experimenting with these numbers, will more than likely decrease, assuming I can still maintain vloume/intensity.
Training is fullbody 3x/week:
Front Squats 3sets x 8reps
OHP 3x5
Pullups 3x BW
Glute-Ham Raise 3x6
Grip Holds 2x 20second hold
Close Grip BP 3x8
Machine Rows 2x8
Rope Crunches 3x10
Alt DB Curls 2x8
I basically use a weight until it becomes relatively easy then I add weight or reps (if needed)
This training seems to be working well with my schedule because if I have a crappy workout or 2 due to bad sleep during the day, I still have a few workouts to make-up for it instead of having to way a whole week.
*This is an old pic, I have been slightly lower BF% after a trial with UD2.0
http://www.mindandmuscle.net/forum/index.p...c=29788&hl=