freedom's body recomp.

April, Monday the 9th
Diet
Pastrami, chicken and Veges 57.0/7.8/05.8
Fish oil 00.0/0.0/10.0
Casein Fluff 50.0/6.0/02.0
Jelly 15.4/1.6/00.0
Protein brownie 31.0/3.0/01.0

Total 153.4/17.8/18.8 = 854

Training
AM: Half a depletion workout
PM: Kickboxing for an hour
 
April, Tuesday the 10th
Diet
Pastrami, chicken and Veges 61.0/5.0/06.8
Fish oil 00.0/0.0/10.0
Pastrami, chicken and Veges 62.6/6.9/04.4
Jelly 15.4/1.6/00.0
6xegg whites 9.6/4.9/00.0

Total = 158.6/18.4/21.2=898.8

Training
Boxing;
5x2 skipping
5x20 push ups
5x10 squat jumps
10x1 min ab work out. I.e. each type of work out lasted for a minute and you performed as many reps possible.
2x2 boxing sparring
 
April, Wednesday the 11th
Diet
Salmon 20.0/0.0/10.0
Pastrami, chicken and Veges 57.8/7.7/05.6
Pastrami, chicken and Veges 57.8/7.7/05.6
Jelly 15.4/1.6/00.0

Total = 151/17/21.2 = 862.8

Training
3x2 Skipping.
4x2 Shadow sparring.
2x8 Minutes of circuit work. 2 minute rest between sets.
5x2 Sparring.
 
April, Friday the 13th
Diet
Scrambled eggs 37.7/04.0/01.9
Pizza 120.7/08.7/14.6
Fish oil 00.0/00.0/06.0

Total 158.4/12.7/22.5 = 886.9
 
April, Saturday the 14th
Diet
Scrambled eggs 022.7/4.0/01.9
Meat 016.8/1.6/01.8
Venison 100.0/0.0/10.0
Jelly 023.0/2.4/00.0
Fish oil 000.0/0.0/06.0
Pork 017.5/0.0/10.3
Total 180.0/8.0/30.0 = 1022

Training
Setsxminutes
2x3 skipping, 20 seconds normal 10 seconds high knees, rinse and repeat
2x2 skipping, 20 seconds normal 10 seconds high knees, rinse and repeat

2x3 kickboxing bag rounds
2x2 kickboxing bag rounds

3x2 pad rounds
 
April, Monday the 23rd
Diet
Meat and veges 58.8/13.7/07.4
Protein shake 25.0/03.0/01.0
Turkey 38.8/08.0/01.0
Eggs 43.7/04.1/01.9
Fish oil 00.0/00.0/10.0

Total 166.3/28.8/23.1 = 988.3 calories

Training
Depletion
Bench: 1x15 70kgs, 1x15 60kgs, 1x15 50kgs
Chins: 3x15
Horizontal pull ups: 3x15
Press ups: 3x15
Overhead press: 2x15 40kgs
Upright row: 2x15 40kgs
Lateral Raise: 2x15 12.5kgs
Bicep curl: 3x15 12.5kgs
Tricep Extension: 3x15 25kgs
Medicine ball crunches: 6x15 15kgs
Squats: 3x15 70kgs
Stiff leg deadlifts: 3x15 70kgs
Leg press: 3x15 100kgs
Medicine ball rolls outs: 3x15

Kickboxing
3x2 min skipping
3x1 min bag rounds
4x2 minute interval rounds. Throwing a combo as hard and fast as possible for 15 seconds, then resting 15 seconds for the full two minutes.

Notes
So I did that PSMF for 4 weeks instead of two. Weighed in at 80.6kgs so all up I lost 2.3kgs since I last weighed in. I think my strength remained the same but my work capacity dropped off a bit.
Yesturday I did a quick intense work out prior to a refeed, so today doing my depletion work out my muscles were already a bit fatigued. Not ideal by any means, I know, but so be it.
 
April, Tuessday the 24th
Diet
Scrambled eggs 59.5/8.2/03.6
Protein shake 50.0/6.0/02.0
Meat and veges 52.0/2.5/05.2
Fish oil 00.0/0.0/10.0

Total 161.5/16.7/20.8 = 900

Training
Bench: 3x15 60kgs
Chins: 3x15
Horizontal pull ups: 3x15
Press ups: 3x15
Overhead press: 2x15 40kgs
Upright row: 2x15 40kgs
Lateral Raise: 2x15 12.5kgs
Bicep curl: 1x15 12.5kgs, 2x15 10kgs
Tricep Extension: 3x15 25kgs
Medicine ball crunches: 3x15 15kgs
Decline sit ups: 3x15
V sit ups: 3x15
Squats: 3x15 70kgs
Stiff leg deadlifts: 3x15 70kgs
Leg press: 3x15 100kgs
Medicine ball rolls outs: 3x15
 
April, Wednesday the 25th
Scrambled eggs 59.5/08.2/03.6
Omellete 5.0/10.0/05.0
Salmon 20.0/00.0/10.0
Venison 34.0/00.0/03.3

Total 158.5/18.2/22.9 = 912.9
 
April, Thursday the 26th
Diet
Omellete and salmon 85.0/10.0/15.0
Meat 75.0/00.0/09.0
yoghurt and protein 94.5/40.5/07.0

254.5/50.5/31=1499
 
April, Monday the 30th
Diet
Protein shake 50.0/06.0/02.0
Fish oil 00.0/00.0/10.0
Chicken 25.6/00.0/02.6
scrambled eggs 32.8/02.4/00.1
Casein fluff 50.0/06.0/02.0

Total 158.4/14.4/16.7=841.5


Training
AM
Bench: 1x20 60kgs, 2x15 60kgs
Incline press: 1x15 22.5kgs, 2x15 17.5kgs
Chins: 3x15
Horizontal pull ups: 3x20
Military press: 2x20 40kgs
Upright row: 2x20 40kgs
Lateral raise: 2x20 10kgs
Squats: 3x20 70kgs
RDL: 3x20 70kgs
Leg press: 3x20 100kgs
Medicine ball roll outs: 3x20
Bicep curls: 3x20 10kgs
Tricep extensions: 3x20 25kgs
Weighted medicine ball crunches: 3x20 15kgs, 3x20 12.5kgs

PM
An hours kickboxing
3x2 skipping
Combo work
3x2 bag work
 
April, Tuesday the 31st
Diet
Scrambled eggs 16.4/01.2/00.0
Protein shake 50.0/06.0/02.0
Jelly 15.2/01.6/00.0
Meat and veges 74.0/15.6/07.2
Fish oil 00.0/00.0/10.0
Total = 155.6/24.4//19.2 = 893.6 cals

Training
Bench: 3x15 60kgs
Press ups: 3x15
Chins: 3x15
Horizontal pull ups: 3x15
Military press: 2x15 40kgs
Upright row: 2x15 40kgs
Lateral raise: 2x15 12.5kgs
Squats: 3x20 70kgs
RDL: 3x20 70kgs
Leg press: 3x20 100kgs
Medicine ball roll outs: 3x20
Bicep curls: 3x15 12.5kgs
Tricep extensions: 3x15 25kgs
Weighted medicine ball crunches: 6x20 15kgs
 
June, Wednesday the 1st
Diet
Omellete 45.0/10.0/05
100g salmon 20.0/00.0/10
Omelette 77.4/03.4/02
Jelly 15.2/01.6/00

157.6/15.0/17 = 843.4 cals
 
June, Thursday the 2nd
Diet
salmon 20/00/10
omellete 55/05/05
salad 10/15/20
burgers 100/15/12
jelly 15/02/00
Casein fluff 60/08/2

Total 260/45/49=1661
 
Last edited:
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