freedom's body recomp.

Discussion in 'Diet Logs' started by mmafreedom, Sep 12, 2010.

  1. mmafreedom

    mmafreedom Purple Belt

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    Thought i'd start a log so I can reflect on how my journey is going, and hopefully be able to pick up some tips and pass some tips on. First time following the U.D 2.0 so can't expect everything to be flawless, but can hope for the best and learn from mistakes.

    Age: 19
    Height: 178cm/5'10"
    Weight: 84kg/185lb
    BF%: 15%
    Suppliments: Multi vitamin, fish oil.

    Diet:
    09AM: 180g Tuna w/ 1 tspn lite mayo, lettuce, spring onions 40p/7c/1-4f
    12PM: HPLC protein bar (post workout) 45p/11c/11f
    03pm: 200g chicken breast 60p/0c/8f
    08PM: protein shake 25/5c/2f (post kickboxing)

    Training:
    AM: Depletion work out (take or give 3 reps, 1 minute rest between set)
    Bench press: 6x15 50kgs
    Incline press: 6x15 35kgs
    SOHP: 3x15 30kgs
    Upright row: 3x15 30kgs
    Lateral raise: 4x15 6kgs
    Shrugs: 4x15 25kgs
    Tricep extensions: 4x15 15kgs, 2x15 20kgs
    Weighted decline sit up: 6x15 10kgs

    PM:
    15 minute downhill run to kickboxing
    One hours kickboxing involving skipping, combo work, bag work, conditioning, crunches, push ups etc. etc.
    30 minute uphill run home
     
  2. mmafreedom

    mmafreedom Purple Belt

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    Location:
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    Diet:
    09AM: HPLC p-bar 45/11/11 (taken while rushing to work)
    12pm: 200g chicken breast 60p/0c/8f, pumpkin spinich and feta salad
    06PM: 180g Tuna w/ 1 tspn lite mayo, lettuce, spring onions 40p/8c/1-4f
    08PM: protein shake 25/5c/2f (post workout)

    Training:
    PM: Depletion work out (12-20 reps, 45 seconds - 1 minute rest between set)
    Squat: 6x20 60kgs
    Leg press: 2x20, 2x18, 2x16 80kgs
    Dead lift: 6x14 60kgs, 6x16 40kgs (have no other way that I can work my hamstrings at the gym, hence emphasis on high reps light weight)
    Bent over row: 4x14 30kgs
    Dumbell row: 1x18 17.5kgs, 1x15 17.5, 1x18 20kgs, 1x15 20kgs
    Horizontal pull ups: 4x12-14
    Bicep curls: 6x15 8kgs
    Decline sit ups: 2x15 10 kgs
    Decline ab twist: 2x15 10 kgs (left twist, right twist = 1)
    Prone hold: 1 min
    Left shoulder prone hold: 1 min
    Right shoulder prone hold: 1 min

    crawl home and crash into the shouwer feeling as decrepit as a 80 year old man.
     
  3. mmafreedom

    mmafreedom Purple Belt

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    Diet:
    10AM: 100g chicken, 1 full egg and 3 egg whites with 1 piece of bread 45p/15c/9f
    01PM: Protein shake 25p/5c/2f (post workout)
    04pm: 200g chicken, 130g spinach, clove of garlic. 60p/1c/6f
    08PM: 180g tuna with 1 tspn of pesto 40p/1c/7f

    Training
    PM: Cardio, light intensity
    3km run
    5x2 skipping, fast pace, 20 second intervals
    5x2 boxing rounds on a bag, 20 second intervals
    *First round focusing on jab, doubling up, head body, body head, body body etc.
    *Second round focusing on straight right, doubling up, body shot
    *Third round focusing on 1-2, doubling up the 1-2
    *Fourth and fifth round adding in hooks, rips, overhands, the whole schabang, very gassed and very flat rounds. Doing cardio after a leg depletion day is very brutal!
     
  4. mmafreedom

    mmafreedom Purple Belt

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    Location:
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    Diet:
    07:30AM: Protein bar while heading to uni 45p/11c/11f
    11:30AM: 180g tuna with 1 tspn of mayo 40p/8c/2f
    04:00PM: 50g salmon, very small serving of pasta with decent serving of pumpkin, wee bit of feta and fair amount of spinach 20p/15c/30f
    08PM: Protein bar 37p/9c/7f

    Training
    PM: Kickboxing for one hour.

    Notes
    * Pushed myself really hard as last cardio session of the week, wanted to deplete any glycogen I may have stored from the carb intake through out the day.
    * Looking very forward to tomorrow, start the morning off with a rough tension work out, not stopping until I feel flat and lose all motivation for training.
    * Start carb loading post tension work out.. CAN'T WAIT!
     
  5. mmafreedom

    mmafreedom Purple Belt

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    Diet:
    Today was carb loading day, yeeesh, definetely need to think it through better next time. Didn't realise the tag along fats and proteins could add up so quickly. Macronutrient ratio for today is
    253.2p/855.4c/135.7f

    Training: Tension work out
    Squat: 4x10 70kgs
    Dead lift: 4x10 60kgs
    Calf Raise: 4x10 60kgs
    Bench Press: 2x10 60kgs
    Incline Press: 2x10 25kgs
    Military press: 2x10 40kgs
    Upright row: 2x10 40kgs
    Horizontal pull up: 2x10
    Dumbbell row: 2x10 25kgs
    Bicep Curl: 2x10 10kgs
    Dips: 2x10
    Decline sit ups: 2x10 15kgs
    Decline twist: 2x10 15kgs

    Notes:
    *I went way over my protein of 150, and way over my fat of 50, fortunetely a high percentage of that fat was poly and mono so i'm not kicking myself toooooo hard. Carbs are at the lower range of recommended amount. Will probably feel either really bloated and sluggish tomorrow or on top of the moon. Highly doubt that it will have any serious effects at all, if anything raise leptin more and give me a better work out tomorrow.
    *Must watch peanut butter consumption... haha!
     
  6. mmafreedom

    mmafreedom Purple Belt

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    Diet:
    Hit my macros at 160p/282c/60f by eating oats, whey, chicken, lamb, pita, wholegrain bread, pasta, tabuli and protein bars.

    Training: Power (Heavy as possible for 1-5 reps)
    Squat: 3x3 120kg
    Deadlift: 3x3 120kg
    Bench: 3x3 80kg
    Incline press: 3x5 30kg per arm
    Chin ups: 4x5 slow
    Dumbell row: 3x5 30kg per arm
    Military press: 3x5 50kgs
    Shoulder shrugs: 3x5 100kgs
    Weighted decline sit ups: 6x5 25kgs

    *Notes
    Didn't have anyone to spot me so I was unable to max out on bench.
    Dumbells didn't go any heavier then 30kgs so I couldn't raise press.
    Didn't include warm up sets in training section
     
  7. mmafreedom

    mmafreedom Purple Belt

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    Diet:
    Macros worked out to be 83.5 91.3 31.7 prior to family dinner which had pork *removed all visible cuts of fat and skin* and roast vegetables, so I think im within my protein and carbohydrate limits but would have probably gone over fat threshold, not too worried though.

    Training:
    No training, rest day.
     
  8. IronMaidenfan#1

    IronMaidenfan#1 Brown Belt

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    I read your long, well done on your progress...
    You a small comment, made reference to being over on your fat macro on 17/9/2010 but sounded not too concerned because the fats were mono and poly. Round D+S we have discussed for a long time that saturated fats are not unhealthy as some suggest.
    If you want to know more then check out our thread on the issue...

    http://www.sherdog.net/forums/f15/cholesterol-saturated-fat-myths-addressed-here-1141488/
     
  9. mmafreedom

    mmafreedom Purple Belt

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    Thank you very much, i've been meaning to find out what each fat does exactly just havn't gotten around to it. Appreciate the input.
     
  10. mmafreedom

    mmafreedom Purple Belt

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    Diet:
    10:30AM: 150g chicken 45/0/09
    01:00PM: 100g p-bar 45/9/12 (Post workout)
    03:30PM: 230g chicken 70/0/14
    07:30PM: 25g p-shake 25/5/02 (Post cardio)

    Training:
    AM: (Depletion work out, chest, shoulders, back, triceps, biceps. Reps from 20-12)
    Bench press: 6x15 50kgs
    Incline press: 6x15 30kgs
    SOHP: 3x15 30kgs
    Upright row: 3x15 30kgs
    Lateral raise: 3x15 8kgs
    Shrugs: 4x15 30kgs
    Tricep dips: 6x15
    Bent over row: 3x15 30kgs
    Dumbell row: 3x15 17.5kgs
    Horizontal pull ups: 6x14-20
    Bicep curls: 6x15 8kgs

    PM:
    15 minute downhill run to gym
    1 hour boxing
    1 hour kickboxing
    30 minute uphill run home
     
  11. StrikerStatus

    StrikerStatus Green Belt

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    Good luck with UD 2.0! I did this earlier this year; 8 weeks on, 2 week break, 6 weeks on and did a complete recomp from my winter "fulking" (fat bulking). It definitely starts to wear on you but stick with it man.
     
  12. mmafreedom

    mmafreedom Purple Belt

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    Cheers bro! So it definetely works? Found today very hard, did way to much cardio and ate too little yesturday, had such low energy levels and an aching body. I think perhaps I can ease up on my cardio a bit, as I may be eating into my muscle more then necessary and I don't have any upcoming fights so I may just do that.

    Diet:
    08:00AM: 200g fillet steak
    01:00PM: 180g tuna with feta, pumpkin and spinach salad
    04:00PM: 200g chicken breast
    08:00PM: Protein bar

    Training: (Depletion, legs and abs)
    Squat: 6x15 70kgs
    Leg press: 6x15 100kgs
    Deadlift: 12x15 70kgs
    Weighted decline sit up: 6x15 10kgs
    Weighted decline twist: 6x15 10kgs
    Plank, left side plank, right side plank: Total of 6 minutes
     
  13. mmafreedom

    mmafreedom Purple Belt

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    Diet:
    200g steak with mesclin and an onion
    200g chicken with spinach
    1 protein bar (post workout)
    200g pork

    Training: (Another depletion, felt as though I didn't push myself hard enough on mond upper body wise. Held back because I was telling myself I still had a week to go)
    Bench press: 3x15 50kgs
    Incline press: 2x15 30kgs
    Decline press: 2x15 30kgs
    Horizontal pull up: 3x15
    Dumbell row: 3x15 17.5kgs
    Lateral raise: 2x15 8kgs
    Military Press: 2x15 30kgs
    Upright row: 2x15 30kgs
    Bicep curl: 3x15 8kgs
    Tricep dips: 3x15
     
  14. mmafreedom

    mmafreedom Purple Belt

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    Location:
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    Diet:
    Protein bar on way to work
    Steak with cabbage, a couple sliced up apricots, pinenuts, pesto.
    Chicken with lots of chilli, spinach and about 5 by 5cm of pumpkin (CHILLI IS SO GOOD! Must have more often, instantly makes bland into fantastic.
    Another protein bar after training

    Training:
    Kickboxing for an hour

    Notes
    Yes I realise that protein bars aren't nutritious and wholesome and I definetely need to substitute them out for more veges and meats but they are convenient on the go when trying to juggle work, university and training. Plus they taste pretty good.
     
  15. mmafreedom

    mmafreedom Purple Belt

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    Location:
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    Diet: 215/1080/110

    Training: Tension work out
    Squat: 4x12 80kgs
    Dead lift: 4x10 70kgs
    Bench Press: 2x10 70kgs
    Incline Press: 2x10 25kgs
    Military press: 2x12 40kgs
    Upright row: 2x12 40kgs
    Horizontal pull up: 2x10
    Dumbbell row: 2x10 20kgs
    Bicep Curl: 2x12 10kgs
    Dips: 2x12
    Decline sit ups: 2x10 15kgs
    Decline twist: 2x10 15kgs
     
  16. mmafreedom

    mmafreedom Purple Belt

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    Diet: As it currently stands i'm at 84.6p/241.6c/30.4f and forcing myself to eat some pasta post work out. Still have 65.4p/32.4-169.4c/19.6f to eat today, but am going to a kickboxing event to help out the team so don't know when i'm going to be able to eat again.

    Training: (Doesn't include warm ups. Poor performance today due to being lethargic, bloated, tired etc. etc.)
    Squat: 3x5 110kgs
    Deadlift: 8x1 120kgs
    Bench: 3x5 80kgs (No spotter)
    Pull ups: 8x6
    Military press: 4x5 50kgs

    Finished off my work out with some BJJ rolling. Had alot of fun and got 3-4 tap outs after not having done BJJ consistently for a year and a half. I feel as though grappling is such a natural thing and once you learn it, it's hard to unlearn. Striking on the other hand doens't feel as natural but is a hell of alot more fun.
     
  17. mmafreedom

    mmafreedom Purple Belt

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    Location:
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    26th of September (Yesturday)
    Diet: Macros at 150p/137c/<50f
    Training: Rest day

    27th of September (Today)
    Diet:
    02:00PM: Protein bar (Post workout)
    04:00PM: 200g steak
    08:15PM: Protein shake (Post kickboxing)
    09:30pm: 200g chicken

    Training: (Full depletion work out, sucked shit. Took two hours 15 minutes. Had to do all in one day as have no time tomorrow with work during the day and a mid-term test at university in the evening)
    AM:
    Squat: 6x12 60kgs
    Leg press: 6x12 80kg on machine
    Deadlift: 12x12 60kg
    Calf raise: 12x20 60kgs
    Bench: 4x15 50kgs
    Dips: 4x12
    Incline press: 4x30kgs
    Pull ups: 3x12
    Horizontal pull ups: 6x15
    Bent over dumbell row: 3x12 17.5kgs
    Military press: 3x12 30kgs
    Upright row: 3x12 30kgs
    Lateral raise: 3x12 8kgs
    Shoulder shrugs: 3x12 30kgs
    Bicep curl: 6x12 8kgs
    Tricep dips: 6x12
    Weighted decline sit up: 5x12 10kgs
    Weighted decline twist: 4x12 10gks
    Decline crunch: 1x80 1x70 1x60
     
  18. mmafreedom

    mmafreedom Purple Belt

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    Location:
    New Zealand
    Diet:
    08:00AM: Tuna with tspn of mayo
    11:00AM: 200g chicken with spinach
    02:30PM: 100g salmon with small amount of sweet potato and pumpkin, about 1 inch high, two inch wide and 3 inch long if even that.
    04:30PM: Protein bar (Post kickboxing)
    09:00PM: 200g steak

    Training:
    Kickboxing session
    2x5 min skipping
    5x2 min kickboxing
    2x3 min boxing
    2x2 min boxing

    Total time = 30 minutes cardio
     
  19. mmafreedom

    mmafreedom Purple Belt

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    Location:
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    Diet:
    08:00AM: 200g steak
    12:00PM: Protein bar (post kickboxing)
    03:00PM: 200g chicken
    07:00PM: 180g tuna
    09:00PM: Subway salad with double meat roast chicken, lettuce, capsicum, onion and jalapenose, red wine vinegrette sauce, no cheese. (was at work and suddenly felt very sick and my vision was going blurry, couldn't stand the hunger any more so went and got food)

    Training: Kickboxing session
    5x2min skipping
    2x3min + 2x2min kickboxing
    2x3min + 2x2min boxing
    5 mins of core: 1 min bicycle crunch, 1 min knee hugs, 1 min oblique crunch, 1 min prone hold, 30 seconds prone hold left and 30 seconds prone hold right side (total one min)

    Muscles are feeling a bit tender today, only one more kickboxing session tomorrow and then I can start my carb load on friday after my tension work out, can't wait!
     
    Last edited: Sep 29, 2010
  20. mmafreedom

    mmafreedom Purple Belt

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    Location:
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    Diet
    08:00AM: 200g steak with a fair bit of pumpkin and sweet potato
    11:00AM: 200g chicken with a little bit of pumpkin
    04:00PM: 100g tuna
    08:00PM: protein bar (post kickboxing)

    Training:
    Kickboxing for an hour

    Notes
    *All measurements are done before cooking, so actual weight of steak was 140 cooked and 130 for chicken cooked. Realised I have been eating less then I should be and this became very evident last night when I woke up feeling crook with that sick feeling you get from being over hungry and a saw gut from having very low fibre.
     

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