freedom's body recomp.

mmafreedom

mmafreedom

Purple Belt
@purple
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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
 
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.
 
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!
 
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!
 
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!
 
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
 
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.
 
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/
 
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.
 
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
 
mmafreedom said:
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
Click to expand...

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.
 
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
 
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
 
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.
 
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
 
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.
 
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
 
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
 
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:
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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