freedom's body recomp.

Today was one of those days when you just want to go rip shit at the gym, so I did alot more then I planned to do.

Diet:
08:00AM: 200g steak
11:00AM: 200g ham with pumpkin salad
03:00PM: A small muffin with feta, spinach, zuchini and tomato plus cabbage salad
08:00PM: Protein bars (post work out)

Training:
Bench: 4x12 60kgs
Incline press: 4x12 30kgs
Decline press: 4x12 30kgs
Assisted pull ups: 4x12
Horizontal pull ups: 4x12
BODR: 4x12 20kgs
Weighted decline sit ups: 3x12 15kgs
Weighted decline twists: 3x12 15kgs
Crunchies: 6x20
Bicep curls: 6x12 8kgs
Tricep extensions: 3x12 20kgs
Tricep dips: 3x12
Squat: 6x12 60kgs
Deadlfit: 6x12 60kgs
Lunges: 2x24 no weight, 2x24 30kgs
Squat jumps: 4x14
Leg press: 4x12 160kgs
 
Took my measurements again and my weight is now up to 82.7kgs/182lbs(weight was taken post kickboxing session on an empty stomach, so fully hydrated i'm probably even heavier) and according to an online body fat calculator (which I realise aren't very accurate) it says that my body fat percentage is now 13%

Perhaps if I took my weight whilst hydrated i'd be heavier, although with the same measurements making my body fat % look lower. These things are so tedious.

This weeks diet consisted of low carb-low cal, 1.5g of protein per lb, sub 50g.
1200 cals for mond-thurs, 1700 fri-sat,


Training consisted of 4 kickboxing sessions and 3 weights sessions.
 
So you've been on this approximately 1.5 months right? I'm curious what the mirror is telling you?

I started the Anabolic Solution only today which I gather is really similar to UD 2.0. I've had the best success losing body fat by cutting carbs but less than 30 grams/day is even more drastic than I'm used to. Really had a hard time stuffing my face with greasy meat today so I don't expect to have much trouble with any caloric deficit. I'm 6'1 just under 225 ~15% and trying to get down to just under 10% over the next 2 or 3 months. The online measurement always puts me under 11% which I know isn't correct. So I'm really curious as to whether or not you're noticing a big change?

I guess I'm still skeptical about this diet. My muscles really drained today and I had a minimal pump and lower energy at the gym. Thirstier and felt like my body was starting to catabolize sooner. Just from my little experience thus far I might criticize your full body workout plan like you had said earlier. That's a shit ton of volume in the last routine and you must have spent a lot of time in the gym.

I'd like to hear your general thoughts on any progress you've made or haven't made thus far if you don't mind.
 
So you've been on this approximately 1.5 months right? I'm curious what the mirror is telling you?

I started the Anabolic Solution only today which I gather is really similar to UD 2.0. I've had the best success losing body fat by cutting carbs but less than 30 grams/day is even more drastic than I'm used to. Really had a hard time stuffing my face with greasy meat today so I don't expect to have much trouble with any caloric deficit. I'm 6'1 just under 225 ~15% and trying to get down to just under 10% over the next 2 or 3 months. The online measurement always puts me under 11% which I know isn't correct. So I'm really curious as to whether or not you're noticing a big change?

I guess I'm still skeptical about this diet. My muscles really drained today and I had a minimal pump and lower energy at the gym. Thirstier and felt like my body was starting to catabolize sooner. Just from my little experience thus far I might criticize your full body workout plan like you had said earlier. That's a shit ton of volume in the last routine and you must have spent a lot of time in the gym.

I'd like to hear your general thoughts on any progress you've made or haven't made thus far if you don't mind.

Hey man, definetely noticed some changes in the mirror which were a much more significant thing to go by then measurements, in my opinion. My legs thickened out quite alot, my shoulders put on quite a bit of muscle, my arms stayed the same but got more defined, have 4 pack coming through on the low carb days. My strength went up alot but I was gassing alot quicker in kickboxing.

I don't think your body will catabolize that quickly, as long as you are getting your protein requirements. Mentally you may be exhausted but once you refeed you will feel on top of the moon.

Yeh it was alot of volume for the last work out. About half way through I was pretty tired, but I went to the gym first thing in the morning as I had to pick up a family member from the airport, so I had plenty of time to kill and just kept pushing myself as I knew it was going to be my last heavy lifting session for a while.

In my opinion, it was definetely worth it and I can't wait to get started again.
 
Hey man, definetely noticed some changes in the mirror which were a much more significant thing to go by then measurements, in my opinion. My legs thickened out quite alot, my shoulders put on quite a bit of muscle, my arms stayed the same but got more defined, have 4 pack coming through on the low carb days. My strength went up alot but I was gassing alot quicker in kickboxing.

I don't think your body will catabolize that quickly, as long as you are getting your protein requirements. Mentally you may be exhausted but once you refeed you will feel on top of the moon.

Yeh it was alot of volume for the last work out. About half way through I was pretty tired, but I went to the gym first thing in the morning as I had to pick up a family member from the airport, so I had plenty of time to kill and just kept pushing myself as I knew it was going to be my last heavy lifting session for a while.

In my opinion, it was definetely worth it and I can't wait to get started again.

Thanks for the response. Haven't checked back here for a bit. Anyway, I've kept up with the diet I mentioned too. I felt progressively worse and was experiencing insomnia and headaches. At some point around the 4th day I really felt like garbage. I even went home from work early that day. Then I guess I turned a corner because I've felt great since. I no longer have those issues or the ones I mentioned in my last post. I've only lost a few pounds but am noticeably leaner. I'm doing a fairly mild refeed from Saturday night into Sunday. My energy is consistent. I'm sleeping great as well. Overall I'm very pleased with how I feel and my progression thus far. Thanks again for your thread!
 
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Well i've decided to restart my log to keep me focused and keep track of what i'm doing. Going to be following the U.D 2.0 plan again. Was going to update yesturday but didn't get around to it so will update now and then todays program later tonight. Will post stats later when I get around to measuring them.

March, Monday the 28th.
Diet
12:00AM - Protein bar post depletion 45/20/11 = 360 cals
02:00PM - 200grams chicken breast + 10x fish oil capsules = 50/00/16 = 344 cals
07:30PM - 200grams salmon = 40/00/08 = 232 cals
08:30PM - 2 scoops casein 3 scoops water (Mixed in a beater and refrigerated for 2 hours, makes it taste just like a chocolate mousse, amazing!) = 50/00/00 = 200 clas

Total = 185/20/35 = 1135

Training
AM
Bench: 4x15 60kgs
Assisted pull ups: 1x15 (proper pull ups) 3x15 assisted
Military press: 2x15 40kgs
Upright row: 2x15 40kgs
Squats: 2x15 70kgs
Deads: 2x15 70kgs
Lunges: 2x16 30kgs
Squat jumps: 2x15
Bicep curls: 2x15 12.5kgs
Tricep extensions: 2x15 25kgs
V-sit ups: 2x20
Medicine ball crunches: 2x20 15kgs
Decline crunches: 2x20

PM
Kickboxing for an hour.
 
March, Tuesday the 29th.
Diet
11:30AM - Protein bar + 10xfish oil capsule = 45/20/21 = 450 cals
06:30PM - Chicken base pizza with tomato paste, a tomato, three slices of what is basically low fat cottage cheese = 127/18/19 = 750 cals

Total = 1200

Training
AM
Bench: 3x15 60kgs, 1x15 50kgs
Assisted pull ups: 2x15
Horizontal pull ups: 2x15
Military press: 2x15 40kgs
Upright row: 2x15 40kgs
Squats: 2x15 70kgs
Deads: 2x15 70kgs
Lunges: 2x16 30kgs
Squat jumps: 2x15
Bicep curls: 2x15 12.5kgs
Tricep extensions: 2x15 25kgs
V-sit ups: 2x20
Medicine ball crunches: 2x20 15kgs
Decline crunches: 2x20

PM
Bench: 3x15 60kgs, 1x15 50kgs
Horizontal pull ups: 4x15
Lateral raise: 4x15 12.5kgs
Squats: 2x15 70kgs
Deads: 2x15 70kgs
Lunges: 2x16 30kgs
Squat jumps: 2x15
Bicep curls: 2x15 12.5kgs
Tricep extensions: 2x15 25kgs
V-sit ups: 2x20
Medicine ball crunches: 2x20 15kgs
Decline crunches: 2x20
 
March, Wednesday the 30th
Diet
04:30PM - 60g of Hazelnuts = 09.4/07.2/37.2 = 401.2
05:00PM - Salad with two eggs, 200g chicken, 72.0/00.0/12.0 = 356.0
capsicum, spring onion, onion, lettuce
05:00PM - 10x fish oil capsule = 00/00/09 = 90
06:30PM - 4 scoops casein, 30g hazelnuts, 6 scoops cold coffee,
beaten and put into fridge for two hours 404.7/03.6/18.6 = 600.6

Total calories = 1447.

Training
Rest day today.
 
March, Monday the 28th.
Diet
02:00PM - 200g salmon with a small salad on side 40/10/10 = 290 cals
04:00PM - 70g hazelnuts = 11/08.4/43.4 = 470
06:00PM - Handful of muesli = 2/11/2 = 70
08:30PM - Protein bar = 45/20/11 = 360
09:30PM - 2 scoops casein 3 scoops water = 50/00/00 = 200 clas

Total = 148/49/66 = 1382

Training
PM
An hours kickboxing
 
Forgot to update for yesturday so will do it now, and update todays program tonight.

April, Friday the 1st
Diet
Too much to write down so I will just write my macros
203.6/935.4/48.3

Training
Bench: 4x10 70kgs
Pull ups: 4x10
Squats: 2x10 80kgs
Deadlifts: 2x10 80kgs
Military press: 2x10 50kgs
Upright row: 2x10 50kgs
Bicep curl: 3x12 15kgs
Tricep extension 3x12 25kgs
V-sit ups: 2x20
Weighted medicine ball crunches: 2x20 17.5kgs
Crunches: 2x20
 
April, Saturday the 2nd
Diet
10:15AM - Porridge 010.0/040.0/04.0
01:00PM - Protein bars 040.0/060.0/12.0
07:00PM - Pizzas 128.6/314.2/22.0
Total 178.6/414.2/38.0 = 2713.2

Training
Bench: 1x5 90kgs, 1x4 90kgs, 1x3 90 kgs, 2x5 85kgs
Chin ups: 5x5 strict form
Squats: 1x5 130kgs, 1x4 130kgs, 1x5 120kgs
Deadlifts: 3x4 120kgs
Military press: 3x5 60kgs
Upright row: 3x5 60kgs
Bicep curls: 3x8 17.5kgs
Tricep extensions: 3x8 30kgs
Weighted medicine ball crunches: 5x12 20kgs
 
April, Monday the 4th
Diet P C F
11:15AM - Can of tuna 038/00/00.8
01:30PM - 9 egg whites + 5xfish oil 018/00/05.0
07:30PM - 600g chicken breast + 5xfish oil 150/00/23.0
Total 206/00/28.8 = 1083.2 calories

Training
AM
Depletion workout;
Bench: 3x12 65kgs, 3x12 60kgs
Pull ups: 1x12 (proper pull ups) 2x12 assisted
Horizontal pull ups: 3x15
Military press: 2x15 40kgs
Upright row: 2x15 40kgs
Lateral Raise: 2x12.5 kgs
Squats: 3x15 70kgs
Deads: 3x15 70kgs
Bicep curls: 3x15 12.5kgs
Tricep extensions: 3x15 25kgs
V-sit ups: 2x20
Medicine ball crunches: 2x20 15kgs
Crunches: 2x20
+
2x3 min skipping, 2x2 min skipping. 20 seconds normal skipping, 10 seconds sprints.
2x3 min + 2x2 min boxing rounds
(total 20 minutes cardio)

PM
Kickboxing for an hour
(approx 20 minutes cardio, 40 minutes technique)
 
April, Tuesday the 5th
Diet
11:30AM - 10g BCAA 10/00/00 = 40
01:15PM - Lean roast beef + 5xfish oil 33.4/2.2/8.2 = 216.2
01:30PM - Can of tuna with 25ml mayo 38/08/02.1 = 202.9
01:45PM - 300g chicken 75/00/09 = 381
08:00PM - 9 egg white omelet with Lean roast beef + 5xfish oil 60.4/2.2/8.2 = 324.2
Total = 216.8/12.4/27.5 =1164.3

Training
AM
Depletion workout;
Bench: 1x12 75kgs, 1x12 70kgs, 1x12 65kgs, 3x15 60kgs
Pull ups: 3x12 assisted
Horizontal pull ups: 3x15
Military press: 2x15 40kgs
Upright row: 2x15 40kgs
Lateral Raise: 2x12.5 kgs
Squats: 3x15 70kgs
Deads: 3x15 70kgs
Bicep curls: 3x15 12.5kgs
Tricep extensions: 3x15 25kgs
V-sit ups: 3x20
Medicine ball crunches: 3x20 15kgs


PM
Cardio session
20 minute run
10 minutes skipping, 2x3 and 2x2 rounds. Normal skipping for 20 seconds, high knees for 10 seconds, rinse and repeat until round finished.
10 minutes boxing, 2x3 and 2x2 rounds. 10 pull ups, 10 squat jumps, 10 push ups and 10 sit ups inbetween rounds. On the final round I did 15 for each exercise instead of 10
 
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April, Wednesday the 6th
Diet
09:00AM - 12 egg white omelet with Lean roast beef + 5xfish oil 69.4/2.2/8.2 = 351.2
02:30PM - Can of tuna + Can of chicken 35.7/7.2/3.3 = 201.3
08:30PM - 10g BCAA + 5x1000mg fish oil + 300g chicken 85/00/14 = 466
Total = 1018.5

Training
2x3 skipping
2x2 shadow sparring
6x2 sparring
2x3 bag rounds
2x2 bag rounds
Total work time = 32 minutes
 
April, Thursday the 7th
Diet
08:00AM - 12 Scrambled egg whites with a bit of tomato sauce = 42/10/00
02:00PM - 100g salmon with a small bowl of salad, containing spinach, pesto, kumara, ricotta cheese, pumpkin, red onion. I'm unsure of macronutrients but I am fairly certain I am over-estimating it, to be on the safe side = 28/40/22
09:00PM - 400g chicken 100/00/12
Total = 170/50/40 = 1240

Training
An hours kickboxing.

Notes
Last wednesday night I weighed in at 89.4kgs. Had done zero cardio that week and was at the end of the day. Weigh in at the same time this of this weeks wednesday I was down to 85kgs, so a 4.4kg drop of water and hopefully a bit of fat. Feel great this week. Plenty of energy even considering my huge calorie deficit. Am very excited for my carbload tomorrow however.
 
Didn't have a chacne to update the log over the weekend.

April, Monday the 11th
Diet
01:00PM - Whey shake post workout - 50/6/2
01:30PM - Shredded beef post workout - 66.8/10/6.4
01:30PM - Fish oil post work out - 00/00/05
08:20PM - Tuna post cardio - 38/5/1.6
08:20PM - Fish oil post cardio - 00/00/05
08:40PM - Casein fluff after cardio - 50/6/1
204.8/27/21 = 1116.2 cals

Training
AM - Depletion
Bench: 3x15 65kgs
Incline dumbell press: 2x15 25kgs, 1x15 22.5kgs
Pull ups: 3x12
Horizontal pull ups: 3x15
Military press: 2x15 40kgs
Upright row: 2x15 40kgs
Lateral Raise: 2x12.5 kgs
Squats: 6x12 80kgs
Deads: 4x12 80kgs, 2x12 70kgs
Bicep curls: 3x15 12.5kgs
Tricep extensions: 3x15 25kgs
Medicine ball crunches: 6x20 15kgs

PM - Cardio
30 minute run
2x3 and 2x2 skipping. 20 seconds normal pace, 10 seconds high knees, rinse and repeat for duration of round.
2x3 and 2x2 kickboxing
2x3 and 2x2 boxing.
Total work time = 1 hour
 
April, Tuesday the 12th
Diet
01:00PM - Whey shake = 25.0/3/1
01:30PM - 600g prawns + 5xfish oil = 108/0/10.8
08:30PM - Can of tuna + 5xfish oil = 17/1/5.3
08:45PM - Casein fluff = 50.0/6/2.0
Total = 200/10/19.1 = 1023.9 cals

Training
AM - Depletion
Bench: 3x15 65kgs, 1x60kgs, 2x55kgs
Pull ups: 3x12
Horizontal pull ups: 3x15
Military press: 2x15 40kgs
Upright row: 2x15 40kgs
Lateral Raise: 2x12.5 kgs
Squats: 3x12 80kgs
Deads: 3x12 80kgs
Bicep curls: 3x15 12.5kgs
Tricep extensions: 3x15 25kgs
Medicine ball crunches: 6x20 15kgs

PM - Cardio
25 min run
2x3 and 2x2 skipping. 20 seconds normal pace, 10 seconds high knees, rinse and repeat for duration of round.
2x3 and 2x2 kickboxing

Total work time = 45 minutes
 
April, Wednesday the 13th
Diet
Can't remember the exact make up of each meal but days macronutrients come out as
162.7/17.6/19.6 = 915.6

Training
Didn't end up doing training, body was very achey and want to rest up a bit before tension workout tomorrow.
 
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What is your build right now, height and weight, specifically? I ask because I feel like if I worked out that much, I would eat WAY more food than that, however, that could be because I'm '6"5 with a large frame.
 
This morning I was 178cm (well, havn't measured in months but don't think i've grown any more. May have, as i'm only 19.) and my weight was 84.8kgs. Yeh it's not easy training on that amount of food, and your training sessions are far from anything special once you are in day three and four. I am noticing i'm getting stronger every week despite my calorie deficit on monday-thursday plus I am also much more cardiovascularly fit. But yes, being 6'5" you'd need to eat alot more then me. I'm only 5'10" ish I think.

Log
Diet
Pre tension work out
11:00AM - casein fluff - 62/14/2 = 322
03:00PM - 200g salmon - 58/70/40 = 872
Total = 1194

Post tension
07:00PM - Pancakes - 027.6/243.6/06.0
07:30PM - Porridge -005.0/020.0/02.0
08:30PM -Nachos - 060.6/155.9/07.8
Total = 93.2/419.9/15.8

Training - Tension workout
1x10 80kg, 1x10 75kg, 1x10 72.5kg and 1x9 70kg bench
2x10 100kg squat
2x10 deadlift
4x10 chin ups
2x10 50kg military press
2x10 50kg upright row
3x10 15 kg bicep curl
3x10 30kg tricep extension
4x10 17.5kg weighted medicine ball crunch
 
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