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5/3/1

Cycle 1 • Week 1

Body Composition Goals

6-9 month target
Current
89kg
~28% BF
→
Target
80-82kg
18-20% BF

Daily Targets

0
kcal
Calories
0 / 2100
Protein 0 / 170g
Carbs 0 / 180g
Fat 0 / 70g

Hydration

Goal: 3L
0 / 3000 ml

Log Food

Quick Add

Meal Timing

Training Days
7:00 AM
Breakfast
Oats + eggs + fruit — 40g protein
12:00 PM
Lunch
Chicken + rice + veggies — 45g protein
4:00 PM
Pre-Workout
Banana + protein shake — 30g protein
6:30 PM
Post-Workout
Salmon + potatoes — 40g protein
9:00 PM
Before Bed
Greek yogurt + nuts — 25g protein

Weekly Check-in

kg

Squat

kg

Bench

kg

Deadlift

kg

Military

kg

Training Maxes (90% of 1RM)

Squat
63 kg
Bench
52 kg
Deadlift
84 kg
Military
21 kg

24 conditioning workouts organized by focus. These rotate through your training days each week.