DHfree Pro - Men's Body Recomposition
Body Recomposition for Men
Lose body fat + Build lean muscle + African-friendly meals
$34.99
/month
Program Objectives
✓Reduce visceral/body fat
✓Build lean muscle mass
✓Increase overall strength
✓Improve cardiovascular fitness
✓Develop shoulders, back, chest & legs
✓Maintain healthy waist circumference
✓Improve metabolic health
✓Protein focus: high-protein meals
7-Day African Meal Plan
Monday
Breakfast:3 eggs + oats + banana + small avocado
Lunch:Chicken + beans + brown rice/sweet potato + large vegetables
Dinner:Fish + vegetables + beans/lentils + avocado
Tuesday
Breakfast:3 eggs + oats + banana + small avocado
Lunch:Lean beef + beans + brown rice/sweet potato + large vegetables
Dinner:Fish + vegetables + beans/lentils + avocado
Wednesday
Breakfast:3 eggs + oats + banana + small avocado
Lunch:Fish + beans + brown rice/sweet potato + large vegetables
Dinner:Fish + vegetables + beans/lentils + avocado
Thursday
Breakfast:3 eggs + oats + banana + small avocado
Lunch:Chicken + beans + brown rice/sweet potato + large vegetables
Dinner:Fish + vegetables + beans/lentils + avocado
Friday
Breakfast:3 eggs + oats + banana + small avocado
Lunch:Fish + beans + brown rice/sweet potato + large vegetables
Dinner:Fish + vegetables + beans/lentils + avocado
Saturday
Breakfast:3 eggs + oats + banana + small avocado
Lunch:Lean beef + beans + brown rice/sweet potato + large vegetables
Dinner:Fish + vegetables + beans/lentils + avocado
Sunday
Breakfast:3 eggs + oats + banana + small avocado
Lunch:Fish/chicken + beans + brown rice/sweet potato + large vegetables
Dinner:Fish + vegetables + beans/lentils + avocado
DHfree Men Workout Program
Strength-oriented training for fat loss and muscle building
MONDAY — Chest + Shoulders + Triceps
Bench Press4 × 6–10
Incline Dumbbell Press3 × 8–12
Shoulder Press3 × 8–12
Lateral Raises3 × 12–15
Cable Fly2 × 12–15
Triceps Pushdown3 × 10–15
Finish: 15 min incline walk
TUESDAY — Back + Biceps
Lat Pulldown/Pull-up4 × 8–12
Barbell/Cable Row4 × 8–12
Seated Row3 × 10–12
Face Pull3 × 12–15
Biceps Curl3 × 10–12
Hammer Curl2 × 12
WEDNESDAY — Legs
Squat or Leg Press4 × 8–12
Romanian Deadlift3 × 8–12
Leg Curl3 × 10–15
Leg Extension3 × 10–15
Calf Raise4 × 12–20
Core: Plank (3 sets), Dead Bug (3 × 10/side)
THURSDAY — Active Recovery
8,000–10,000 steps. Optional: cycling, swimming, mobility, easy cardio
FRIDAY — Full Upper Body
Bench Press3 × 8–10
Lat Pulldown3 × 8–12
Cable Row3 × 10
Shoulder Press3 × 10
Lateral Raises3 × 15
Biceps Curl2 × 12
Triceps Pushdown2 × 12
SATURDAY — Lower Body + Conditioning
Leg Press3 × 10
RDL3 × 10
Walking Lunges/Step-ups3 × 10 each leg
Leg Curl3 × 12
Calf Raise3 × 15–20
Then: 20–30 min moderate cardio
SUNDAY — Rest
Walking and mobility only. Let your body recover for the next week.
DHfree African Food Swaps
Instead of:Large portion of white rice
DHfree option:Controlled brown rice
Instead of:Large fries
DHfree option:Sweet potato
Instead of:Sugary breakfast
DHfree option:Eggs + oats + fruit
Instead of:Large portion of ugali
DHfree option:Controlled portion + protein + vegetables
Instead of:Rice + vegetables only
DHfree option:Rice + vegetables + protein
DHfree's Message: Don't just become lighter. Become stronger, leaner and healthier. This program calculates portions/calories based on your individual needs rather than simply giving larger meals.
Ready to Build Your Best Physique?
Get complete African-friendly meals + detailed strength training workouts