The Ultimate Diet 2.0
Advanced Cyclical Dieting for Achieving Super Leanness
First Edition
Softback: 8.5X11"
Number of pages: 77
Price: $39.95 +S/H
About the Book
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 bodyweight 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.
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
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.
Reader Feedback
“Lyle McDonald is known in the industry for being able to sift through the most advanced and recent research on human physiology, and then distill it all into simple and effective methods which truly works! That is the true hallmark of a great writer in my opinion. Where most people who want to diet to extremely low body fat levels face the challenges of losing muscle and feeling like crap, The Ultimate Diet 2.0 is a set of guidelines for a specific, integrated dieting and training program which will allow you to lose fat safely and effectively, while not only retaining muscle but in many cases BUILD muscle and strength!
I’ve used The Ultimate Diet 2.0 to achieve the best conditioning of my life in national bodybuilding competitions, and on a multitude of clients in bodybuilding, fitness, and sports where functional muscle mass with low body fat is just the advantage they need to beat their competition. Make no mistake, The Ultimate Diet 2.0 is a tough program and requires you to adhere to a strict setup (although suggestions for alternate schedules are included), but the results you will achieve will be dramatic and beyond your expectations!” -Borge (aka Blade) – Norway – MyoRevolution
Weight -6.2 lbs
Waist: -1in
Hips: – 2.5in
R thigh: -1.5in
Bi’s: +.5in
“I’d been warned that, by using conventional dieting methods, I’d likely lose hard-earned muscle mass from my upper body and end up looking skeletal, while attempting to whittle away at the long-held stubborn fat on my lower body. On the contrary, with The Ultimate Diet 2.0, I was relieved to see not only the preservation of existing lean body mass, but also noticeable upper body gains, while fat loss on my lower body was well underway.
This book offers a detailed explanation of both the science and the process; I learned not only “how”, but also “why”. While the schedule and diet plans are strict and precise, variations are offered that allowed me to align the plan with my scheduling challenges and family obligations. The workouts and meal plans are varied enough to prevent boredom, while allowing me to partake in normal social events and enjoy most of my favourite foods without feeling deprived. UD2 isn’t easy, and requires discipline, but tangible results from week to week made it easy to stay motivated and compliant.” – Anne, Canada
Click to enlarge the awesomeness
“After countless cycles of cutting and bulking, I found myself exactly where I started: 197 pounds and a high bodyfat percentage. The traditional approaches to cutting and bulking were just not working for me, at which point, I found Lyle’s Ultimate Diet 2.0. After implementing UD2.0 for 12 Weeks (4 Weeks on, 2 off, and 6 more on), I went from 197 pounds at 14-16% bodyfat, to 179 pounds at 7% bodyfat. The diet was incredible for maintaining lean body mass, shedding bodyfat, and increasing strength in the gym. The book lays out exactly what to do and when to do it. If you follow Lyle’s plan, you cannot fail in your quest to get lean while retaining lean muscle mass. The Ultimate Diet 2.0 is just that: The Ultimate Diet. I will never diet any other way”
B. Hayes – Washington, D.C.
Comments
I always love to hear back from my readers; if you'd like to provide some feedback about the book or how well the information in it worked for you, please feel free to use the comments section below.
30 Responses to “The Ultimate Diet 2.0”
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Hi Lyle,
I’ve been reading your pieces on line way back to the days where you documented your 14 week experience with Bodyopus. I too had success with that diet though a more clinical approach such as you took would have yielded better results I’m sure. I just loved the simplicity of the diet. I went through Wendy’s today and got a stacker with cheese and tossed the bun and a couple side salds. I’m lazy which thwarts my progress. I moved away from CKD in lieu of BFL by Phillips and FLR by Brink (great forum). The problem was I crashed on those as well. I know this goes against gurus like you (r) advice but I really f####ed up the past three months and lost any progress i had made with BFL or FLR. So I’m going long. If I can drop BF w/ CKD fast FOR JUST ONE MONTH do you think I’ll screww myself for moving into a more “sensible” plan like FLR. I just hate to cook and I’m lazy. Who wants to lose 2 lbs fat a week when i’m easily 25 plus percent. I can only deal with a calorie planner so much. Plus factor in that I’m lazy and don’t want to cook 10 chicken breasts on Sunday when i can be (sloppily) carbing up. So I guess what i’m getting at is why not a CKD when I’ll fall apart with BFL or FLR as well. At least I’ll have leaned out with the CKD a whole lot more with an agonizing 2 pound a week FLR or BFL. If you get this let me know what you think.
Best regards,
David King from Youngstown Ohio
Natural Appetite Suppressant…
This is a good source of information. Normally I found the same ole stuff but found some different stuff here. Good job and keep it up….
It’s truly unfortunate that exercise alone cannot yield superior results for most people; I decided not long ago that I wanted to have sub-10% bodyfat, and upped the intensity of my workouts to do so. I lost some weight, but hit a plateau quickly because while I was eating clean, it was still too many calories.
A friend recommended the UD2 as a dream come true- a way to lose fat and keep muscle. I’ve found that dieting isn’t nearly as bad as I thought it would be because of the weekly carb-ups, and it’s definitely been working. I’m on my third UD2 cycle now and have 3 to go after this one. My bodyfat goals are in sight and I have this diet to thank for it.
I want to purchase this book and follow the diet, but i need to know if i can do my own 3 day a week sheiko 29 workout and still yield results.
Eric,
No. the diet only works as an integrated program of nutrition and the specific training. While some have modified it for powerlifting goals, Sheiko as laid out probably won’t fit in quite right.
Lyle
You say women 21 – 24% but what if the body fat is already lower than that? is this still a good program? I am assuming yes, since the lady in the testimonial looks leaner than I in her “before” pic.
I’m not sure I want to do any sort of rigid diet like this ’til i see it, but I’m sure it will be good reading anyway. I love your articles. I am vaguely happy with my body already, but I guess I am wondering just what would it take to finally have a six pack, but without becoming a scrawny mess in the process. (i am already quite small/slim)
Females should be 21-24% or lower before starting the program. What I wrote above is a bit confusing and I’m going to change it now.
thanks
Lyle
thanks for clarifying Lyle, have ordered book.
Lyle,
Just finished reading this book. Learned some new things for sure and I must complement you on your writing style that makes the reading fun and easy while also explaining some complex concepts.
I’ve one quick question (not sure if this is the right place) – You recommended Zinc Orotate as a supplement in the book and for some reason all I see are Zinc chelates or citrates or gluconate etc. As you can see I’ve no idea what any of those mean and if it makes any difference at all! So must I find Orotate or can I just just any Zinc supplement ?
Manoj
I’m always dieting. It gives you discipline and dedication to look the way you want to look at all times. I’m always up for trying new things. Currently I am on BODYOPUS. I was on this diet for 6 weeks about 5 months ago and could not begin to tell you the success I have had on this diet. However, I have heard a lot about this Ultimate Diet. Even in the Bodyopus book Dan talked about it. I would like to try it but am somewhat skeptical with no disrespect. Any opinions I can get would be awesome. I am dieting for a show now but still have 13 weeks. With bodyopus ill be where i need to be in about 2 more weeks because i am still pretty lean. I would love to try something new though. I have plenty of time…Let me know, Thanks
C
Look above you, there are befores and after showing results. OR come to the support forum
forums.lylemcdonald.com
Plenty of people who have had success with it.
That said, if the BO diet is working for you, don’t mess with a good thing.
Lyle
Lyle, I bought your book “The Stubborn Fat Solution”. I am now reading it for the second time. For me a lot of it is hard to understand but eventually it will sink in!! I can’t wait to try thr Protocols. I am wanting to compete in a figure competition in 12 weeks. My legs are the last place to lose bodyfat. My abs and upper body lean out fast. I have a new trainer who is a bodybuilder who wants me to go all protein. What do you think and will your Ultimate Diet Book be helpful to me?????
Juanita
All protein can be useful although not for extended periods IME. The Rapid Fat Loss handbook goes that route but only for short periods for contest lean individuals. UD2 might be a good choice but unless yo’ure trainer is open minded, he won’t let you do the right training or use the diet.
Lyle
i am 5′6 and 145lb and would like to bulk up to 165lb without the fat. Is the ultimate diet book the right one for me or should i get the protein book instead?
UD2 can be used for mass gains while minimizing fat gains but most use it primarily for fat loss while sparing muscle loss. The information in The Protein Book along with what’s on the site is more likely to be useful.
I loved reading this book! I love your honest writing style and the information was scientific and supported. I used this plan for my last competition and came in lean and tight….and the carb up days are so much fun! Thanks for all your great work.
Hey Lyle,
Could the UD2 diet be used while eating only Paleo foods? Potatoes are Paleo in my eyes. I’m looking to lean out but I want to maintain food quality. Also, I’ve been consuming a lot of fish oil (3 tbsp per day), do you see this as beneficial in general or when on UD2?
Thanks,
Mark
Mark: You may have issues on the carb-load due to the sheer quantity of carbs required to fully carb supercompensate. I think that will be difficult with ‘paleo’ foods.
Hi Lyle, I’m vegan and basically live on protein powders and veggies (sometimes other carbs). Just checking if this book will be right for me…?
Lowered/low carb diets are nearly impossible to do as a Vegan. Certainly you can use a ton of protein powders but, for various reason I don’t generally suggest that.
After trying counletss diets etc, I’m going to give it all last try, following lyles book. Hopefully this will be the summer where i reach my goals.
I’ve been working out for over a year to try and regain my pre-natal body, after 2 babies. My youngest is nearly 19 months and I want to scream when I read it should all come off in the first year, because I work REALLY really hard for every pound! Anyway, I’ve got 15 pounds to go and it’s not happening. I go to the gym 6 days per week and train 2 x pw with a personal trainer that kicks my butt. I weight train for one more day and the other days I do an hour of intense cardio.
Stats – I’m five foot 3, 123 lbs, have lost 20lb. Still have fat on my belly, hips, thighs & butt. I’m using a body bugg to ensure a caloric deficit.
But enough already – I want these last 10 – 15 lbs gone YESTERDAY. Which plan do you think suits me best?
Thanks
oh and my body fat according to caliper’s by my trainer is 14.6%
I can assure you that your trainers estimate of your bf is incorrect. 14% for a woman means a full 6 pack, shredded delts, etc. Your description doesn’t match that. But most trainers in most gyms have no clue how to take body fat so I”m not shocked. Consider Flexible Dieting guide to get started.
Hey Lyle,
I work out in the a.m. so I need to do the modification carb up that you suggested in your book. (where it only leaves 24 hours between the Tension workout, and the Power workout)
My question is should I have a small protein/carb meal before the workout, than simply start my carb up immediately after the workout? also, If I wanted to just carb up for that day (12 hour carb up) would I still try to get in the 1000-1200 grams of carbs in that 12 hours, or should I eat a little less….(I am 160lbs LBM) THANKS!!!
Yes, have a small meal before. And you can’t get full glycogen repletion in 12 hours.
Hey thank you so much for the quick reply!
I am just wondering if this concept would be correct….
If my Tension workout ended at 9:00a.m. Saturday morning… and my carb up begins immediately after. I would just have to get in the 1000-1200g of carbs ending on Sunday at 9a.m.???? and do this by simply spreading out my carbs evenly through this time frame?
than start the Power training session sometime sunday?
also does that first meal before the tension workout count towards my carb total????
Thank you so much….I will NOT bother you any more….
Cody
I’m at around 5′6 1/2″ and 148 at around 16% BF
I do have the ability to follow a strict diet so I know that I can do it
I do Brazilian Jiu Jitsu and MMA so I guess I consider myself an “athlete”(don’t fight MMA yet)
I’m not really in the range that is recommends but I was wondering if that was ok.
I was thinking about buying your “rapid fat loss handbook” diet but people told me that is way too intense for an athlete.
I’d like to know the timeframe for getting down to about 10-11%. I’d like to be there by at least mid may
would this be a good diet to follow?
Read the Fat Loss for Athletes Series on the site. Body composition calculations will tell you how to determine how much fat you need to lose to get to 11%.
THANKS!