April'25 Body Recomposition

April'25 Body Recomposition
Photo by Victor Freitas / Unsplash

I've been working out for the past 2 years, but due to a shoulder injury I haven't trained much in 2025. Just some leg workouts and cardio on my home trainer bicycle.

I decided something needed to change. And I've created my own 30 day challenge.
From April 1 to April 30 I will follow this plan. It includes some physical and mental challenges. Inspired on Project 50 and 75 hard.

The next 30 days I will follow this plan and share the results.

The physical challenge will be the easy part. Never done much meditating, cold showers or journalling so very curious if I'm able to stick with it or feel any benefits. And also I find it very hard to stick with a diet.

Starting numbers:

Weight: 91KG
Fat Percentage: 18.9%

Goal:

Weight: 88KG
Fat Percentage: 17%

Posting on my blog for easy reference and accountability.

Goals

  • Reduce body fat (target: 2-3kg fat loss)

  • Build lower body, arms, back and core strength

  • Don't make the shoulder injury worse

  • Improve cardiovascular fitness

  • Develop mental discipline

  • Establish sustainable habits

Daily non-negotiables

  1. Hydration: 3 liters of water daily

  2. Nutrition: Follow the nutrition protocol below

  3. Training: Complete the scheduled workout (45-60 minutes)

  4. Cold Shower: 30 seconds minimum (increase by 5 seconds each day)

  5. Progress Photo: Take one photo in the same lighting, same pose

Nutrition

NUTRITION PROTOCOL

CALORIC TARGET

  • Daily target: 2300 calories (slight deficit from your maintenance level)
  • Weekly adjustment: If weight loss stalls for 7+ days, reduce by 100 calories

DETAILED MACROS

  • Protein: 180-200g (1.9-2.2g/kg body weight) - 720-800 calories
  • Fats: 65-75g (essential for hormone production) - 585-675 calories
  • Carbs: Remaining calories (200-230g) - 800-920 calories

MEAL STRUCTURE

Breakfast (500-600 calories)

  • Protein source: 4-5 egg whites + 1 whole egg OR 200g Greek yogurt
  • Complex carbs: Oatmeal (50g dry) OR 2 slices whole grain bread
  • Healthy fats: 1/4 avocado OR 1 tbsp nut butter
  • Fruit: 1 serving berries or half banana

Lunch (600-650 calories)

  • Protein: 150-180g lean meat (chicken, turkey, lean beef)
  • Complex carbs: 150g cooked brown rice OR sweet potato
  • Vegetables: 200g non-starchy vegetables (broccoli, spinach, peppers)
  • Fats: 1 tbsp olive oil for cooking/dressing

Pre-Workout Snack (200-250 calories)

  • Quick carbs: Banana OR 30g dried fruit + 20g nuts
  • Small protein: 100g Greek yogurt OR protein shake (25g protein)

Post-Workout (250-300 calories)

  • Fast-absorbing protein: Whey protein shake (30g protein)
  • Quick carbs: Piece of fruit OR 30g honey/maple syrup
  • Optional: 5g creatine monohydrate

Dinner (550-600 calories)

  • Protein: 150-180g fish OR lean meat
  • Vegetables: Large portion (250g+) mixed vegetables
  • Small carb portion: 100g quinoa OR 100g roasted potatoes
  • Healthy fats: 1 tbsp olive oil OR 1/4 avocado

Evening (optional 100-150 calories)

  • Slow-digesting protein: Casein protein OR cottage cheese (150g)
  • OR: Greek yogurt with cinnamon

Workouts

WORKOUTS (6 DAYS ON, 1 DAY ACTIVE RECOVERY)

MONDAY: FULL BODY A

  • Squats: 4 sets x 8-10 reps
  • Bench Press: 3x 8-10 reps
  • Lat Pulldowns: 4 sets x 10-12 reps
  • Tricep Rope Extensions: 3 sets x 12-15 reps
  • Romanian Deadlifts: 3 sets x 10-12 reps
  • Bent over rows: 3 sets x 10-12 reps
  • Bicep Curls: 3 sets x 12 reps
  • Chest Fly: 3 sets x 12 reps
  • Core Circuit: 3 rounds of planks and side planks
  • 5-minute cooldown stretch

TUESDAY: CARDIO + HIIT

  • 45 minutes of low-impact cardio:
    • 45 minutes on stationary bike (moderate intensity)

WEDNESDAY: FULL BODY B

  • Leg Press: 4 sets x 12-15 reps
  • Single Arm Dumbell Rows: 4 sets x 10-12 reps each side
  • Face pulls: 3 sets x 15 reps
  • Hammer Curls: 3 sets x 12
  • Tricep Extension (pushdown or skullcrusher): 3 sets x 12 reps
  • Bulgarian Split Squats: 3 sets x 10-12 reps
  • Shoulde Press: stop if it hurts
  • Incline Bench Press: Low weight, stop if it hurts
  • Chest Fly: 3 sets x 10-12 reps
  • Core Circuit: 3 rounds of bicycle crunches and leg raises

THURSDAY: CARDIO + HIIT

  • 30 minutes steady-state on bike
  • 15 minutes HIIT: 30 seconds intense/30 seconds recovery (choose exercises that don't stress shoulder: bike sprints, kettlebell swings, etc.)

FRIDAY: FULL BODY C

  • Side Lunges: 3 sets x 12 steps each leg
  • Lat Pulldowns: 4 sets x 10-12
  • Leg Curls: 3 sets x 15-20 reps
  • Bench Press: 3 sets x 8-10 reps
  • Cable Tricep Pushdowns: 4 sets x 15-20 reps
  • Cable Bicep Curls: 3 sets x 12-15 reps
  • Back Extensions 3 sets x 12-15 reps
  • Core Circuit: 3 rounds of planks, mountain climbers, and Russian twists

SATURDAY: CARDIO

  • 45 minutes incline walk

SUNDAY: REST + REFLECTION

  • Light 20-minute walk
  • Plan meals for the upcoming week

Mental, progress, adaptation

MENTAL DISCIPLINE COMPONENTS

  • Limit social media to 0 minutes per day

PROGRESS TRACKING

  • Weekly weigh-in (same day, same time)
  • Daily progress photos
  • Performance metrics: Track weights and reps for key exercises

ADAPTATION PROTOCOL

If shoulder pain increases:

  • Substitute more leg and core work
  • Focus on unilateral back exercises
  • Increase cardio duration slightly