Which would you say is better for:

a. Hypertrophy?
b. Fat Loss?
c. Recomposition

Right now I'd like to focus on mainly on losing fat while gaining just a bit of muscle. If I could gain a lot of muscle while losing fat even better. But I don't think that's possible. The way I see it as far as recomposition goes there are two ends of the spectrum.

if 0 was lose lots of fat/gain very little muscle,
10 was lose very little fat and gain lots of muscle,
and 5 was lose some fat / gain some muscle...
I'd say I was about 2.5 right now in terms of what I'd like to do.

Anyway, I have both eBooks and I'd like to know which ebook would be better for a, b or c and/or which ebook is better in general.

Thanks.

I dont know Venturos paln...but UD2 I recomped very well....

When I first start UD2 I lose fat very fast...then after a few weeks, it slows down and muscle gain seems greater. I gained strength and even endurance....its a great plan....

I would say for more fat loss keep depletion days lower in kcal and about zero carb.....I also found sesamin oncarb ups made me gain less muscle but also made me lose more fat.


And for greater muscle gain keep kcal a tad higher on depletion days....A TAD. And make your power day and maintenance day higher in kcal/carbs.


Basic UD2 I would give a 4 if you keep kcal low and dont use drugs.

Out of ten or five?

On UD2.0, when I was able to stick to it, I was able to lose almost 3lbs a week. Great diet if you can stick to it.

Wow, thanks for the input. Another question. UD2 calls for lots of full body work out days. This make sense but the only thing is that I've been doing fullbody types of routines for quite some time now and I think my body is ready for a change as i barely feel sore anymore, even though I'm pushing assloads of weight, relatively speaking.

So far I've been either doing full body 3x/week or doing a split like mon/wed for half the body and tues/thurs for the other half with just one exercise per body part.

I'm thinking of doing the following

day 1. Legs, 4 exercises
day 2. shoulder, 4 exercises
day 3. back, 4 exercises
day 4. chest, 4 exercises

I already started yesterday with back. I did about 5 back exercises. 4x8. I feel like I got a KICK ASS work out. I always have trouble feeling sore in the back and right now it feels like i was trampled by a stampede of bulls. Even my biceps are sore as hell. it feels like I did a full day dedicated to biceps when I didnt do one bicep exercise.

What do you think? Do you think I can still get good results if i follow just the diet portion? Will I get more muscle gain instead of fat loss if I train this way?

Thanks again!

On his scale......see his first post.

I would easily give it a ten outta ten.

The full body work on UD2.0 is because of the different types of work you need to do during the week to optimize the diet. I swapped out the depletion work with Advanced German Body Comp (based on a log I saw on Lyle's site), which worked very well and kicked my ass. Here's an example of the workout for the lower body:

Front squat - 6 reps (controlled negative, CAT on concentric)
Rest 10 seconds
Snatch grip DL - 12 reps (2 second negative, 1 second pause at top, CAT on concentric)
Rest 10 seconds
Olympic squat - 25 reps (2 second negative, 2 second concentric)
Rest 2 minutes (or however long you need to)
Repeat 2-3 more times

Here's the setup I used:

Day 1
A. Legs
B1. Horizontal Pressing
B2. Horizontal Pulling
C. Abs (basic 3-5 sets of 8-12)

Day 2
A1. Hips
B1. Vertical Pressing
B2. Vertical Pulling
C. Abs (basic 3-5 sets of 8-12)

For tension and power work I would just do whatever I felt needed additional work (as opposed to whole body).

Interesting approach.....how did it compare for recomp to the depletion work?

I seemed to lose fat faster with this approach. I had to make sure everything was spot-on for recovery though. DOMS was ridiculous the first week.

I bet...that sounds friggin intense man.....

DOMS is bad enough with regular depletion....but who knows I may try it or at least incorporate some.

OK, so what kind of results can i expect if I follow my program I have listed above as opposed to what's prescribed in the UD 2.0 program? More muscle gain and less fat loss? See the thing is, right now I'd be totally happy with anything as long as I'm losing fat and gaining muscle. I could be gaining lots of muscle and only losing a little fat.. I could also be happy with losing lots of fat and gaining just a little muscle... As long as both things are happening to some degree, I'm happy. Now, if i were to follow the training schedule that I have posted above, should I have my diet geared more toward muscle gain or fat loss?

Thanks again.

With that setup you'll basically be doing more of a CKD. Less fat loss and more muscle gain I would imagine. I would also think that whatever exercise you do first will benefit the most, because you'll have more energy from your refeed.

What's Venturo's plan like? Never heard of it before.

I have burn the fat feed the muscle, I haven't read it in years.

I don't remember a regimen like UD2 at all. Venuto pushed 40/40/20 macros and had a carb/calorie taper (eat a big breakfast at each meal after get progressively smaller with less carbs.) His workouts were just basic BB routines, mostly volume. I thought it was a good book but I think it's more of a general health book than a recomp or get cut book.