Tech5c - Fat to Fit

Week 3
Day 18: Thursday

5/3/1 Press
Standing Press: 130x5, 150x3, 165X9
Seated DB Press: 80x12,12,12,10
DB Row: 100x4x12
Overhead DB Extension: 100x4x12

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 3
Day 19: Friday

5/3/1 3x3 Deadlift
Deadlift: 280x5, 315x3, 355X8
Pulldown: 220x4x12
Standing Leg Curl: 70x4x12
Back Extension: BWx5x12,12,15,15,22
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 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oilDeadlift

Week 3
Day 20 & 21: 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. No cardio. This pattern needs to stop if I wanna lose some BF.

Whats your weight at now? That's good you can get that much tilapia. Can't always get it plain over here.

Week 4
Day 22: Monday

5/3/1 Deload Bench
Flat Bench Press: 96x5, 120x5, 135x5. 145x5
Incline DB Press: 55xx5x20,18,16,14,12
Dips: BW-80x5x15
DB Shrugs 75x5x20

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

Deload week was deffinately much needed to recharge to body. Workout only lasted like 20 min.

I should probably rewrite that part, what I mean is enough fish to get 47g of protein. Usually it's tilapia so like 7 oz.

My weight is at 237. 1.5-2 lbs. a week was what I was going for. What I need to do is up the cardio a little bit and cut back on the alcohol and I think I'll be able to drop more lbs. while maintaining muscle mass.

I just realized I didn't have any pics up. I'll get some this week.

Week 4
Day 22: Tuesday

Gym was closed today because of snow. Spent 2 hours shoveling for my 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 4
Day 25: Thursday

Deload Press
Standing Press: 95x5, 105x5, 115x5
Seated DB Press: 50x16,15,15,14,15
Cable Row: 160x5x15
Overhead DB Extension: 60x5x15

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 4
Day 26: Friday

Deload Deadlift
Deadlift: 150x5, 185x5, 225X5
Pulldown: 140x5x20,18,16,16,14
Seated Leg Curl: 140x4x15
Back Extension: BWx8x6
Hanging Leg Raise: 8x6

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 4
Day 27 & 28: 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

Drank a few vodka tonics Fri night.
45 min cardio Sat.
Had a few beers during the superbowl Sun. night.

Week 5
Day 29: Monday

5/3/1 3x5 Bench
Flat Bench Press: 160x5, 185x5, 205x17
Incline DB Press: 95x11,11,12,11
Dips: BWx5x15,15,14,14,13
DB Shrugs 100x5x12

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 5
Day 30: Tuesday

5/3/1 3x5 Squat
Squat: 210x5, 240x5, 270X9
Leg Press: 650x14,13,12,13
Glute-Ham Raise: BWx6x12
Hanging Leg Raise: 6x12

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

Updated first post with pics.

Week 5
Day 31: Wednesday

30 min of HIIT cardio

Meal 1: 6 eggs, 1/2 cup oats w/cinnamon and honey, 3 fish oil
Meal 2: 47g of protein from fish source, 3 fish oil
Meal 3: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 2 TBSP EVOO, 3 fish oil
Meal 5: 74g of protein from salmon, 1 cup brown rice, spniach, 3 fish oil

i hope your cut goes effective for you cause you clearly got the muscle

I'm not too worried about appearance.

I'm mostly doing the cut so I can get into better condition for lifting heavier weights. I'd like to get my weight down so my total lifts is around 6-7x BW.

Week 5
Day 32: Thursday

5/3/1 3x5 Press
Standing Press: 115x5, 135x5, 155X11
Seated DB Press: 80x13,13,11,10
BB Row: 225x4x5,5,6,6*
Overhead DB Extension: 100x4x12

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

*BB rows were done in this fashion: 3 rows, 3/4 deadlift, shrug. So that would be 1 rep.

Week 5
Day 33: Friday

3x5 Deadlift
Deadlift: 260x5, 290x5, 325X11
Pulldown: 230x4x12
Goodmornings: 185x5x10
Back Extension: BWx14,16,18,20,22
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 yam, 3 fish oil
Meal 5: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

Week 5
Day 34 & 35: 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: 12 oz. chicken [..], 1 cup brown rice, vegetables, 3 fish oil

30 min of HIIT on both days.

Week 6
Day 36: Monday

3x3 Bench
Flat Bench Press: 170x3, 195x3, 220x14
Flat DB Press: 100x12,15,13,13
Dips: BWx5x15
Plate Loaded Shrug Machine: 630x5x12

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 6
Day 37: Tuesday

5/3/1 3x3 Squat
Squat: 225x3, 255x3, 290X8
Hack Squat 180x4x12
Glute-Ham Raise: BWx5x15
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