freedom's body recomp.

April, Friday the 15th
Diet
Porridge and eggwhite on toast 012.7/058.0/04.5
Box of cereal 075.6/295.4/04.2
Porridge 040.0/0160.0/08.8
Pizza 122.9/279.1/14.2
Total = 251.2/792.5/31.7

Training
Rest day
 
April, Saturday the 16th
Diet
Pre workout
Porridge 006.6/040.0/03.8
Post workout
2xprotein bar 040.0/060.0/12.0
Casein shake 075.0/030.0/03.0
Pizza 122.9/280.0/14.2
Porridge 006.6/040.0/03.8
Total = 231.1/450.0/30.8

Training
Bench: 2x5 90kgs, 3x5 87.5kgs
Squat: 3x4 120kgs
Deadlift: 3x4 120kgs
Chin ups: 5x5
OHP: 5x5 60kgs
Upright row: 5x5 60kgs
Dips: 5x5
BODR: 5x5 30kgs
Bicep curls: 3x517.5kgs
Tricep extension: 3x5 30kgs
Weighted medicine ball crunches: 5x5 20kgs
 
April, Monday the 18th
Diet
12:15PM - Whey shake = 50/06/02
01:00PM - 10 scrambled egg whites, 100ml trim milk, 5 fish oil capsules = 35.8/09.8/05
03:00PM - Can of tuna = 35/00/02
07:30PM - 280g chicken breast = 70/00/08.4
08:00PM - Protein pancakes = 41/13/1
Total = 1253 cals

Training
AM - Depletion
Bench: 2x15 60kgs, 2x15 50kgs
Squat: 2x15 70kgs
Deadlift: 2x15 70kgs
Lunges: 2x20 30kgs
Leg press: 2x20 100kgs (100kgs was on the bar, not sure what the bar itself weighs, maybe 20?)
Assisted pull ups: 2x15
Bent over rows: 2x15 50kgs
OHP: 1x15 40kgs, 1x20 30kgs
Upright row: 1x15 40kgs, 1x20 30kgs
Bicep curls: 2x15 10kgs
Tricep extension: 2x10 25kgs
Weighted medicine ball crunches: 2x20 15kgs, 2x20 10kgs

PM - Kickboxing + depletion
Just an hours kickboxing. 9 minute skip to warm up. Teach for 30 minutes. Bag work for 15 or so.

Flat dumbell press: 4x20 20kgs per dumbell
Squat: 2x15 70kgs
Deadlift: 2x15 70kgs
Lunges: 2x20 30kgs
Leg press: 2x20 100kgs
Bent over dumbell rows: 4x20 20kg dumbells
Lateral raise: 3x20 10kgs, 1x20 7kgs
Bicep curls: 3x15 10kgs, 1x15 7kgs
Tricep extension: 2x10 25kgs
Weighted medicine ball crunches: 4x20 12.5kgs


Notes
So I realised I havn't been putting my muscle under tension for long enough during my depletion work outs, so I slowed my reps down to try hit the 45-60 seconds under tension and HOLY HELL.... I only did 1/3rd of the whole depletion work out and my muscles were on fire. Had to drop the weight back to compensate.
 
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April, Tuesday the 19th
Diet
02:00PM - Whey shake = 25/03/01
02:30PM - 10 scrambled egg whites, 100ml trim milk, 5 fish oil capsules = 35.8/17.3/05
02:45PM - Can of tuna = 35/00/02
08:00PM - 300g chicken breast = 75/00/09
08:30PM - Protein pancakes (which were a complete fuck up and ended up just being protein goo... :( ) = 82/9.2/02
Total = 251.8/29.5/19 = 1188.2

Training
AM - Depletion
Bench: 2x15 60kgs, 2x15 50kgs
Lateral raise: 2x20 10kgs, 2x20 8kgs
Squat: 2x15 70kgs
Deadlift: 2x15 70kgs
Lunges: 2x20 30kgs
Leg press: 2x20 100kgs
BODR: 4x15 25kgs
V Sit-ups: 4x20

PM - Boxing
5x2 skipping, 4x10 squat jumps, 4x10 push ups, 4x10 Sit ups, 4x10 horizontal pull ups.
1x5 minute roll around with one of the mma boys
2x2 minute sparring rounds with two of the boxers.
 
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April, Wednesday the 20th
Diet
09:00AM - 4 egg whites = 12/00/00
11:00AM - Can of tuna = 35/00/02
02:00PM - 200g Salmon and small bowl of kumara salad = 53/50/26
08:30PM - 400g Chicken breast = 100/00/12
Total = 1360 cals

Training
An hour and a half of kickboxing
2x3, 2x2 skipping
2x3, 2x2 shadow
2x3, 2x2 bag rounds
6x2 sparring
2x2 pad rounds.
Total work time = 46 minutes
 
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Forgot to update for yesturday so will do it today.

April, Friday the 22nd
Training
Bench: 1x9 80kgs, 1x8 77.5kgs, 1x10 75kgs, 1x10 72.5
OHP: 2x10 50kgs
Upright row: 2x10 50kgs
Squat: 2x10 100kgs
Deadlift: 2x10 100kgs
Chin ups: 4x10
Weighted Medicine ball crunches: 4x10 17.5kgs
Bicep curls: 3x10 15kgs
Tricep extensions 3x10 30kgs

Diet
Porridge 010.0/040.0/04.0
Crumpets 018.0/096.6/03.0
Box of cereal 034.1/240.9/14.3
Porridge 010.0/040.0/04.0
Curry 043.5/130.5/12.4
Pizza 122.9/279.1/14.2

Total 238.5/827.1/51.9

April, Saturday the 23rd
Training
Bench: 1x5 90gs, 1x3 87.5kgs, 1x4 85kgs, 1x5 82.5kgs, 1x3 82.5kgs (total 25 heavy reps)
Chin ups: 5x5
Dips: 5x5
BODR: 5x5 30kgs
Lateral raise: 5x5 15kgs
Shrugs: 5x5 100kgs
Squat: 5x5120kgs
Deadlift: 5x5 120kgs
Weighted Medicine ball crunches: 5x5 30kgs
Bicep curls: 3x5 17.5kgs
Tricep extensions 3x5 30kgs

Diet
Porridge 010.0/040.0/04.0
Protein bars 040.0/060.0/07.0
Pizza 134.6/244.1/26.1
Muesli bars 006.4/073.6/18.8

Total 191.0/417.7/55.9
 
Cut loose over easter a bit so going to do a 12 day PSMF. Forgot to update for monday so will do that now.

April, Monday the 25th
Diet
07:00PM - whey shake 50/06/02
07:30PM - Chicken breast + fish oil 103.2/05/22
11:00PM - Casein fluff 50/06/02
Total = 1114.8

Training - half a depletion workout to kickstart fat loss
Bench: 3x12 70kgs
Chin ups: 3x12
Dips: 3x15
BODR: 3x15 30kgs
OHP: 2x15 30kgs
Upright row: 2x15 30kgs
Lateral raise: 2x15 12.5kgs
Squat: 3x12 80kgs
Deadlift: 3x12 80kgs
Lunges: 3x16 30kgs
Leg press: 3x15 100kgs on bar
Bicep curls: 3x15 12.5kgs
Tricep extensions: 3x15 25kgs
V Sit-ups: 3x20
Weighted medicine ball crunches 3x20 15kgs

April, Tuesday the 26th
Diet
08:00PM - whey shake 50/06/02
08:30PM - Egg white pizzas + fish oil 109.6/5.3/18.2
09:30PM - Casein fluff 61.4/15.6/02.4
Total = 1195

Training
Did some sprint training. Not sure of distance sprinted but did 25 sprints along my street, 5 sprints per lamp post for a total of 5 lamp posts.
Think the distances of the lampost would be about;
100m
80m
40m
25m
15m
 
April, Wednesday the 27th
Diet
09:30AM - Scrambled egg whites with a bit of tomato sauce on top 30.0/9.6/00.0
02:30PM - Omellete with shredded beef 78.4/0.0/08.2
08:30PM - Chicken and fish oil 25.6/0.0/12.6
08:45PM - Casein fluff 50/06/02
Total = 1003.6

Training
An hours kickboxing
 
April, Thursday the 28th
Diet
09:30AM - Eggs and Shredded Beef 63.4/6.8/05
02:00PM - Salmon and Salad 54.0/5.0/20
Total = 741.8
09:00PM - Free meal post workout which consisted of a Turkish Kebab

Training
Bench: 1x5 90kgs, 2x6 85kgs with help on my last two reps
Chin ups: 3x8
Squats: 2x8 100kgs
Deadlifts: 2x8 100kgs
Lateral raise: 3x8 15kgs
Bicep curks: 3x8 15kgs
Tricep Extensions: 3x8 30kgs
Weighted Medicine Ball Crunches: 3x10 20kgs
 
April, Friday the 29th
Diet
10:30AM - Protein pancakes 43.0/03.0/00.0
03:00PM - Omellete + Fish oil 55.6/03.8/12.6
11:30PM - Casein fluff 65.0/15.0/01.4
11:00PM - Jelly 07.6/00.8/00.0
Macros = 171.2/22.6/14 = 901.2
 
April, Saturday the 30th
Diet
Jelly 15.2/01.6/00.0
Omellete + Fish oil 55.6/00.0/02.6
Casein 61.4/15.6/02.4
Brownie 31.0/03.0/01.0
Total 163.0/20.2/16.0=876.4
 
April, Monday the 2nd
Diet
02:00PM - Protein Brownie 31.0/03.0/01.0
07:45PM - Omellete + Fish oil 50.0/00.0/12.6
08:00PM - Jelly 15.2/01.6/00.0
08:30PM - Casein Fluff 50.0/06.0/02.0
09:30PM - Ham 7.2/1.5/1.2
Total = 153.4/12.1/16.8 = 813.2 calories

Notes
Have experienced fantastic results, I love this diet. So much less stress then having everry day of your week structured around training. Enjoy more freedom and I like have one free meal + one refeed a week. Noticing more definition in the mirror and will weigh in on a wednesday morning.
 
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What was you weight when you started compared to what it is now?

Seems like such a low calorie total for somebody that works out etc
 
Weight when I first started this log was 84kgs, exactly the same as it was last time I weighed in two weeks ago. Will weigh in tomorrow morning and update. The differences in body composition though are where the differences are. I realised in my first measurements my BF% was higher then I thought it was.
 
April, Tuesday the 3rd
Diet
01:00PM - Egg white pizza w/ chicken 40.6/00.0/02.6
07:00PM - Chicken and veges 51.2/25.0/15.2
07:30PM - Jelly 15.4/01.6/00.0
08:00PM - Casein Fluff 50.0/06.0/02.0

Total 157.2/32.6/19.8=937.4

Notes
18 grams of my carbohydrates came from vegetables, 6 from protein shake and 7 from a teriyaki sauce.
 
April, Wednesday the 4th
Diet
Chicken curry 114.0/30.5/11.3
Salmon 040.0/00.0/08.0
protein and oats 038.6/43.3/03.3

Total = 192.6/73.8/22.3 = 1266.3

Training
AM - 20 minute run
PM - Weights;
Bench: 1x10 80kgs, 2x10 70kgs
Chin ups: 3x10
Squats: 2x8 100kgs
Deadlifts: 2x8 100kgs
OHP: 2x10 50kgs
URR: 2x10 50kgs
Curls: 3x10 15kgs
Extensions: 3x10 30kgs
Weighted medicine ball crunches: 3x10 30kgs

Notes
Woke up at 1:30am with insomnia. Think it's due to such low calories so I raised my calories during the day and had a refeed which I had approx 400g carbs, 200g protein (probably overkill but it was om noms!) and fats below 50g. (This is not included in the diet section, this was at the end of the day ontop of the other food I had eaten, so a very good refeed day)

Weighed in at 84.5kgs after a run, two piss trips and 750mls water this morning. No idea how on earth i've maintained weight with such little calories. I am refeeding, but not to the extent that I was doing so on U.D 2.0. Body composition has improved noticeably. Finally getting that useless bodyfat down. A bit buffled about the weight though, maybe I am lucky in that I am still getting good noob gains whilst I am refeeding? No idea.
 
April, Thursday the 5th
Diet
Salmon 50.0/00.0/10.0
Pizza 40.8/01.1/02.8
Jelly 15.4/01.6/00.0
Fluff 50.0/06.0/02.0

Total 156.2/8.7/14.8 = 792.8 cals

Training
3x3 skipping
4x2 shadow sparring
3x1.5 mins bag rounds.
 
April, Friday the 6th
Diet
Eggs and chicken 46.2/00.0/00.0
Fish oil 00.0/00.0/10.0
Jelly 15.4/01.6/00.0
Fluff 62.5/07.5/02.5
Egg white Pizza 40.9/01.1/02.9

Total = 165.0/10.2/15.4 = 839.4
 
April, Saturday the 7th
Diet
Egg white pizza 43.3/01.1/04.3
Pastrami & Veges 39.3/05.0/03.2
Cauliflower chicken 56.0/17.3/06.0
Jelly 15.4/01.6/00.0
Fish oil 00.0/00.0/01.0

Total 154.0/25/23.5 = 927.5 cals

Notes
Weighed in this morning at 82.9
Feeling very flat. Can't wait for my free meal tomorrow night. Think I will do another week or two or this diet and then go back to U.D 2.0.
 
April, Sunday the 8th
Diet
11:00AM - Whey shake post workotu 25/03/01
11:30AM - Chicken curry 115.0/30.0/11.0
08:00PM - Free meal. Roast beef and veges for dinner. Pavlova, raspberries, hazelnuts and chocolate sprinkles for pudding.
Total for the day not including free meal = 140/33/12 = 800

Training
Gym is closed on sundays so I have to make do with the 70kgs I have at home.
Bench: 3x10 70kgs
Chin ups: 3x10
Deads: 2x10 70kgs
Squats: 2x10 70kgs
OHP: 2x10 50kgs
URR: 2x10 50kgs
Curls: 3x10 15kgs
Extensions: 3x10 27kgs
Ab-wheel: 3x10
 
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