Tech5c - Fat to Fit

Age: 23
Height: 5' 10"
Current Weight: 242
Goal Weight: 210
Estimated Body Fat Percentage: ~23%

Updated: 2/7





Current Diet Habits and Your Plan to Change them
-Currently eat clean

2800 Calories
43% Protein
27% Fats
30% Carbs

5-6 meals per day
Protein sources: chicken [..], tilapia, tune, nuts, whey, eggs
Fat sources: Fish oil, EVOO, eggs, flax
Carb sources: brown rice, vergetables, oats, yams


Current Workout Habits and Your Plan to Change them
-Was doing a bodybuilding style program switching to a strength based program

5/3/1
4 week cycle based on 1RM of Bench, Standing Press, Squat, and Deadlift
Week 1: 3x5 +[..]istance
Week 2: 3x3 +[..]istance
Week 3: 1x5, 1x3, 1x1 +[..]istance
Week 4: Deload +[..]istance

Last set of each main lift is always done to failure.


Current Supplementation and Any Plans to change/add to your current regimen
Glutamine
BCAA/EAA
Pre-workout Supp.
Multivitamin
Joint Support
Creatine

Week 1
Day 1: Monday

5/3/1 3x5 Bench
Flat Bench Press: 155x5, 180x5, 205X15
Incline DB Press: 90x12,12,12,12
Dips: 4x15

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 1
Day 2: Tuesday

5/3/1 3x5 Squat
Squat: 210x5, 240x5, 270X8
Leg Press: 650x12,12,11,12
Glute-Ham Raise: BWx15,15,15,15
Hanging Leg Raise: 5x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 1
Day 3: Wednesday

Gym closed today because of snow. Shoveled for 3.5 hours. Counting that as my cardio for the day.

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 1
Day 4: Thursday

5/3/1 3x5 Press
Standing Press: 115x5, 130x5, 150X12
Seated DB Press: 80x12,11,8,11
Shrug Machine: 3 pps x5x15
Pulldowns: 240x4x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Good luck my ninja. :afro:

Thanks. This will be my first time sticking to a cut for more than a few weeks.

Normally it was cut for 3 weeks then go back to bulking cuz it's funner.

Also I hope to get stronger with better form from the 5/3/1

Week 1
Day 5: Friday

5/3/1 3x5 Deadlift
Deadlift: 245x5, 280x5, 315X10
V-Bar Row: 225x10,10,11,12
Glute-Ham Raise: 4x12
Back Extension: BWx5x12
Hanging Leg Raise: 4x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 1
Day 6 & 7: Saturday & Sunday

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Drank a few beers and vodka/tonics over the weekend. Need to cut some of that out.

Week 2
Day 8: Monday

5/3/1 3x3 Bench
Flat Bench Press: 165x3, 190x3, 215X11
Incline DB Press: 95x4x10
Dips: 4x15

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Dart league started tonight so I had a few beers.

Week 2
Day 9: Tuesday

5/3/1 3x3 Squat
Squat: 215x3, 260x3, 280X6
Hack Squat: 180x11,10,10,9
Glute-Ham Raise: BWx15,15,15,15
Hanging Leg Raise: 4x15
EZ Bar Curls: 105x4x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 2
Day 10: Wednesday

30 min of HIIT cardio

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 2
Day 11: Thursday

5/3/1 3x3 Press
Standing Press: 125x3, 140x3, 160X10
Seated DB Press: 80x12,11,12,10
DB Shrug: 100x5x15
Pulldowns: 240x4x12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 2
Day 12: Friday

5/3/1 3x3 Deadlift
Deadlift: 260x3, 300x3, 335X8
DB Row: 100x4x12
Lying Leg Curl: 125x12x11x11x10
Back Extension: BWx5x13
Hanging Leg Raise: 5x12,12,12,12,10

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 2
Day 13 & 14: Saturday & Sunday

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil


Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: Homemade General Gau chicken 1 cup brown rice

Had a few beers over the weekend. Went a little off my diet on Sunday. Did 40 min total of HIIT.

Week 3
Day 15: Monday

5/3/1 Bench
Flat Bench Press: 180x5, 200x3, 225X12
Incline DB Press: 95x4x10,11,12,9
Dips: 5x13,14,12,13,12
DB Shrugs 100x5x15

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Good incline pressing. When do you test your max lifts?

It's 3 weeks of the 5/3/1 then a deload week. You follow this cycle for a recommended 12 weeks then after that I can test my max. The average increase is 30-40 lbs. on the 2 presses and 50-60 on deadlift and squat.

The maxes I'm hoping for....
Squat - 415
Deadlift - 495
Bench - 325
Standing Press - 235

Also to drop BW ~25 lbs. in the process. 2 a week isn't too much to ask for since I got a lot to spare.

Week 3
Day 15: Tuesday

5/3/1 Squat
Squat: 235x5, 265x3, 295X7
Leg Press: 650x13,14,12,13
Glute-Ham Raise: BWx15,15,15,15,12
Hanging Leg Raise: 4x15
EZ Bar Curls: 110x4x13,14,13,12

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 3
Day 17: Wednesday

45 min of HIIT cardio

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g tilapia, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil