Boxden hiphop sports wild'ish games movies news eyecandy tech gear rides
trending now popular now #top20 top yesterday all sections videos pics tracks headlines

Tech5c - Fat to Fit

most watched this minute | see more
most viewed right now
87 viewing
 Image inside Well damn Drake new girl  
78 comments
most viewed right now
84 viewing
 Video inside Cardi B   
50 comments

top in section
50 viewing
Audio inside Wiz sends shots at Amber
top in hiphop
top in section
51 viewing
 Video inside Got Her Ass
top in wild'ish

people viewing this topic:   (0 members and 1 guests)  
 
 

let em know » Share this on TwitterShare this on Facebook
 Tech5c - Fat to Fit
topic by tech5c - 01-10-2011, 04:12 PM


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

Updated: 2/7
[picture /join BX to view]
[picture /join BX to view]
[picture /join BX to view]
[picture /join BX to view]

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 brea$t, 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 + a.ssistance
Week 2: 3x3 + a.ssistance
Week 3: 1x5, 1x3, 1x1 + a.ssistance
Week 4: Deload + a.ssistance

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



375 comments for "Tech5c - 5/3/1 (Pics 2/7)"

- To post a comment, join the squad -


 01-13-2011, 06:57 PMaway - #2
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil
 01-13-2011, 06:59 PMaway - #3
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil
 01-13-2011, 07:01 PMaway - #4
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil
 01-13-2011, 07:04 PMaway - #5
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil
 01-13-2011, 09:12 PMaway - #6
enetblazin4eva 4 heat pts space
avatar
space
$10,553 | POWERFUL
Good luck my ninja. :afro:
 01-14-2011, 12:06 AMaway - #7
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
Originally Posted by enetblazin4eva
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
 01-14-2011, 07:13 PMaway - #8
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil
 01-21-2011, 06:40 PMaway - #9
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 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.
 01-21-2011, 06:42 PMaway - #10
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil

Dart league started tonight so I had a few beers.

Last edited by tech5c; 01-21-2011 at 06:48 PM..
 01-21-2011, 06:44 PMaway - #11
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil
 01-21-2011, 06:45 PMaway - #12
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil

Last edited by tech5c; 01-21-2011 at 06:48 PM..
 01-21-2011, 06:46 PMaway - #13
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil
 01-21-2011, 06:48 PMaway - #14
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil
 01-25-2011, 04:29 PMaway - #15
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1 yam, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 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 brea$t, 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.
 01-25-2011, 04:31 PMaway - #16
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil
 01-25-2011, 05:32 PMaway - #17
enetblazin4eva 4 heat pts space
avatar
space
$10,553 | POWERFUL
Good incline pressing. When do you test your max lifts?
 01-25-2011, 06:47 PMaway - #18
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
Originally Posted by enetblazin4eva
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.
 01-25-2011, 06:52 PMaway - #19
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil

Last edited by tech5c; 01-31-2011 at 03:54 PM..
 01-31-2011, 03:54 PMaway - #20
tech5c 24 heat pts24 space
avatar
space
$3,061 | POWERFUL
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 brea$t, 1 cup brown rice, vegetables, 3 fish oil
Meal 4: 47g whey, 1/2 cup oats, 3 fish oil
Meal 5: 12 oz. chicken brea$t, 1 cup brown rice, vegetables, 3 fish oil
 

Home > BX Table Of Contents > The BX Gym - Health, Exercise, and Nutrition
  
    
          join bx


 




that hot ish yesterday


most viewed right now
50 viewing
NBA Steve Francis Chain Snatched (video)  
159 comments
@sports
most viewed right now
41 viewing
Image inside you'll never be drunker than...  
31 comments
@wild'ish
most viewed right now
34 viewing
Image inside Kenya Zairera  
43 comments
@eyecandy
most viewed right now
32 viewing
Video inside "Light Skin Living Lavish"  
48 comments
@wild'ish
most viewed right now
24 viewing
How long until the Will Smith is boning Margot Robbie rumo..
44 comments
@movies
most viewed right now
23 viewing
Image inside Can u smell the lawsuit??  
66 comments
@tech
most viewed right now
16 viewing
Image inside Frieza’s New Form in ‘Dragon Ball Z: Resurrection ..
121 comments
@movies
most viewed right now
11 viewing
Image inside Can you believe these are twins?  
24 comments
@eyecandy
most viewed right now
8 viewing
Image inside Early to Mid 2000s Nike Basketball Shoes Appreciat..
61 comments
@gear


contact us   |   bx@twitter   |   bx@facebook   |   mobile   |   privacy   |   search   |  © BX 1998-end of time.