The Ultimate Diet 2.0 Book

About this Book (Words from the author)

When trying to diet to extremely low levels of body fat, muscle mass and performance loss, crashing hormones, runaway hunger and others are perennial difficulties that the non-genetic elite (or natural) dieter has to face.

The Ultimate Diet 2.0 (UD2) provides the answer to all of those problems and more. Building on previous cyclical diets such as the original Ultimate Diet by Dan Duchaine and Michael Zumpano, as well as Bodyopus, the UD2 includes a full discussion of the physiological hurdles that dieters must clear to reach their goals of extremely low body fat levels.

Based around cutting edge research into body-weight regulation, calorie partitioning and more, The Ultimate Diet 2.0 is a coordinated program of training, nutrition and supplements that will let the most genetically average individual sidestep the problems I mentioned above.

Every aspect of the training cycle, what to eat, how to train and what supplements to take are described in detail. As well, modifications to the diet for different goals are described as well. Variations for powerlifters, endurance athletes and those seeking mass gains are detailed as well.

Please note: the UD2 is an advanced diet for advanced dieters and is only for those seeking very low levels of body fat.  A male should be at 12-15% body fat or lower and females at 21-24% body fat or lower prior to considering the UD2.  As well trainees must have at least 6 months of consistent training in the weight room under their belt before they even consider the UD2.

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Table of Contents Foreword Introduction Chapter 1: What this book is and who it's for Chapter 2: Your body hates you Chapter 3: Why is it so hard: Part 1 Chapter 4: Why is it so hard: Part 2 Chapter 5: Fat basics Chapter 6: Fat cell metabolism Chapter 7: Muscle growth: Part 1 Chapter 8: Training systems Chapter 9: Ultimate Diet 2.0 overview Chapter 10: The low-carbohydrate phase Chapter 11: The carb-load Chapter 12: The weekend Chapter 13: UD2 Variations Chapter 14: Final commentary

Excerpt from this book

The following is from Chapter 1: What this book is and who it’s for

What you should expect during the diet

I'll say up front that the UD2 is not an easy diet. You'll have to count/decrease calories and carbohydrates 3-5 days out of every 7. While you don't get to eat everything in sight on the other days, it'll sure seem like it. On some days you can even eat some junk food. If you use the fat loss variant, you should be losing a pound or more of fat per week, while gaining some muscle. At the very least you'll maintain muscle without loss which can be an improvement for most people. Performance athletes can lean out while maintaining or even increasing performance as well. For the muscle gain variant, it's a little harder to predict. Women, of course, will have slightly smaller changes overall for what should be obvious reasons.

Despite what you may be used to, you'll only be lifting 4 days per week. Each workout should take about an hour or so, with one running maybe an hour and a half. If you can't find 4 hours per week to train consistently, this diet won't do you much good. Cardio is optional for men, but generally necessary for women to lose their lower body fat at any decent rate. Still, you shouldn't need a ton of cardio with this diet, not nearly as much as you think anyhow.

There are only one or two required supplements, although there are some that can be genuinely helpful. Beyond that, the diet revolves around basic foods that you can get at any supermarket (I assume that bodybuilders and athletes have no problem with protein powder). While I'll mention drug options to further optimize the diet, they are by no means required.

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