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in:
i3lackfox
8%
bf
180 Lbs.
wt
5'11"
ht
BodySpace Member
i3lackfox
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Member Since: Mar 11, 2011

Last Visit: Yesterday, 12:24am

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BODYGROUPS

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INSPIRED BY

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real name
age
23
gender
Male
location
Ames, IA, US
gym
Lied Recreation Athletic Center
occupation
Student/Writer
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Overall Goal
///
Lose Fat
Time to get ripped!
goal physique
Bodybuilder

Progress & Goals

BEFORE
May 14, 2011
CURRENT
May 18, 2013
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165.6 Lbs.

LEAN BODY MASS

14.4 Lbs.

BODY FAT

CURRENT WEIGHT
180
Lbs.
May 18, 2013
Lbs.
Save
CURRENT BODY FAT
8
%
May 18, 2013
%
Save

PROGRESS HISTORY

Weight Body Fat Lean Body Mass
Lbs.
2011-03-11,2011-03-20,2011-03-23,2011-03-25,2011-04-01,2011-04-02,2011-04-06,2011-04-08,2011-04-10,2011-04-14,2011-04-16,2011-04-17,2011-04-20,2011-04-27,2011-05-02,2011-05-24,2011-05-26,2011-06-18,2011-06-22,2011-06-30,2011-07-06,2011-07-08,2011-07-21,2011-07-25,2011-08-06,2011-08-07,2011-08-09,2011-08-13,2011-08-15,2011-08-31,2011-09-17,2011-09-25,2011-10-04,2011-10-06,2011-10-08,2011-10-11,2011-10-12,2011-10-16,2011-10-17,2011-10-19,2011-10-21,2011-10-23,2011-11-04,2011-11-08,2011-11-17,2011-11-22,2011-12-11,2011-12-18,2012-01-03,2012-01-09,2012-01-14,2012-01-20,2012-01-21,2012-01-24,2012-01-30,2012-01-31,2012-02-07,2012-02-08,2012-02-14,2012-02-16,2012-02-22,2012-02-26,2012-03-03,2012-03-07,2012-03-08,2012-03-16,2012-03-19,2012-03-25,2012-03-26,2012-03-31,2012-04-01,2012-04-22,2012-04-23,2012-04-29,2012-05-03,2012-05-05,2012-05-07,2012-05-18,2012-05-25,2012-05-29,2012-05-31,2012-06-01,2012-06-10,2012-06-15,2012-06-22,2012-07-09,2012-07-18,2012-07-19,2012-07-23,2012-08-06,2012-08-09,2012-08-10,2012-08-19,2012-08-23,2012-08-26,2012-08-30,2012-08-31,2012-09-01,2012-09-05,2012-09-06,2012-09-10,2012-09-13,2012-09-15,2012-09-16,2012-09-26,2012-10-03,2012-10-04,2012-10-07,2012-10-08,2012-10-10,2012-10-18,2012-11-02,2012-11-05,2012-11-13,2012-11-14,2012-11-17,2012-11-19,2012-11-25,2012-12-16,2012-12-18,2013-01-05,2013-01-11,2013-01-12,2013-01-18,2013-01-27,2013-02-19,2013-02-25,2013-03-05,2013-03-10,2013-03-16,2013-03-17,2013-03-21,2013-03-31,2013-04-07,2013-04-14,2013-04-15,2013-04-20,2013-04-22,2013-04-23,2013-04-29,2013-05-02,2013-05-06,2013-05-15,2013-05-18
174,169.5,169.2,168,165,168,169.2,169.6,169,167.4,173.4,170.4,170.8,171.4,174,170,172,170.4,172.8,175,175.8,180.2,184,185,187,188.2,180.4,189,183,189.4,190.4,192,197,195,191,195,194.6,190.6,191.8,192,193,193.8,188.8,193.6,196.4,190.8,192,192,187,188.8,190,192,194,190.4,186,186,185,183.8,184.6,180.8,183.6,180.2,181.2,180.2,179.8,177.8,179.2,177.8,176.6,175.3,173.4,172,172.4,172,171.8,169.4,169,176.8,179,180,180,183,182.6,181,183.2,187.2,185.8,188,185.8,182,185,185,184.8,189.4,188,192.4,191.4,191.6,194,193,193.8,194.4,194.4,194.6,196.6,198.6,195.4,198,195,196.6,197,198,196.6,201,198.2,199.2,199.2,205,200.4,201.4,202,208,205.2,209.2,204,200,199,197.4,196.2,193,193,191.8,189.6,186.8,186,189,185,185,185,182.8,182,182.4,180,180
May 21, 2013
182 Lbs.
%
2011-03-11,2011-05-26,2011-06-18,2011-08-09,2011-11-22,2012-01-01,2012-01-03,2012-01-31,2012-02-26,2012-03-07,2012-03-08,2012-03-16,2012-03-25,2012-03-26,2012-03-31,2012-04-01,2012-04-22,2012-04-23,2012-04-29,2012-05-03,2012-05-05,2012-05-07,2012-05-18,2012-05-30,2012-07-18,2012-07-19,2012-08-06,2012-08-08,2012-08-10,2012-08-19,2012-08-23,2012-08-26,2012-08-30,2012-08-31,2012-09-01,2012-09-06,2012-09-10,2012-09-13,2012-09-15,2012-09-16,2012-09-26,2012-10-03,2012-10-04,2012-10-07,2012-10-08,2012-10-10,2012-11-02,2012-11-05,2012-11-13,2012-11-14,2012-11-17,2012-11-19,2012-11-25,2012-12-16,2012-12-18,2013-01-05,2013-01-11,2013-01-12,2013-01-18,2013-01-27,2013-02-19,2013-02-25,2013-02-28,2013-03-05,2013-03-10,2013-03-16,2013-03-17,2013-03-21,2013-03-31,2013-04-07,2013-04-14,2013-04-15,2013-04-20,2013-04-22,2013-04-23,2013-04-29,2013-05-02,2013-05-06,2013-05-15,2013-05-18
12.2,12.3,13.1,12.2,15.2,15.2,14,12,10,10,10,10,10,8.8,8.9,6.8,6.8,6.8,6.8,6.8,6.8,7.1,8.8,10.7,13,12.2,12.9,10.6,10.3,10.3,9.9,10,10.7,10.8,10.8,11.7,11.6,11.5,11.5,11.5,12.4,15.3,14.6,14.3,12.5,12.3,12,12.3,13,13.3,12.9,12.9,14.6,15.9,15,14.5,14.2,14.1,14.1,14.1,14.1,13.6,13.2,13,12.4,11.6,10.6,9.5,8.8,7.5,7.4,8.8,6.8,6.8,6.8,5.4,5,9.1,8.5,8
May 21, 2013
5 %
Lbs.
2011-03-11,2011-03-20,2011-03-23,2011-03-25,2011-04-01,2011-04-02,2011-04-06,2011-04-08,2011-04-10,2011-04-14,2011-04-16,2011-04-17,2011-04-20,2011-04-27,2011-05-02,2011-05-24,2011-05-26,2011-06-18,2011-06-22,2011-06-30,2011-07-06,2011-07-08,2011-07-21,2011-07-25,2011-08-06,2011-08-07,2011-08-09,2011-08-13,2011-08-15,2011-08-31,2011-09-17,2011-09-25,2011-10-04,2011-10-06,2011-10-08,2011-10-11,2011-10-12,2011-10-16,2011-10-17,2011-10-19,2011-10-21,2011-10-23,2011-11-04,2011-11-08,2011-11-17,2011-11-22,2011-12-11,2011-12-18,2012-01-03,2012-01-09,2012-01-14,2012-01-20,2012-01-21,2012-01-24,2012-01-30,2012-01-31,2012-02-07,2012-02-08,2012-02-14,2012-02-16,2012-02-22,2012-02-26,2012-03-03,2012-03-07,2012-03-08,2012-03-16,2012-03-19,2012-03-25,2012-03-26,2012-03-31,2012-04-01,2012-04-22,2012-04-23,2012-04-29,2012-05-03,2012-05-05,2012-05-07,2012-05-18,2012-05-25,2012-05-29,2012-05-31,2012-06-01,2012-06-10,2012-06-15,2012-06-22,2012-07-09,2012-07-18,2012-07-19,2012-07-23,2012-08-06,2012-08-09,2012-08-10,2012-08-19,2012-08-23,2012-08-26,2012-08-30,2012-08-31,2012-09-01,2012-09-05,2012-09-06,2012-09-10,2012-09-13,2012-09-15,2012-09-16,2012-09-26,2012-10-03,2012-10-04,2012-10-07,2012-10-08,2012-10-10,2012-10-18,2012-11-02,2012-11-05,2012-11-13,2012-11-14,2012-11-17,2012-11-19,2012-11-25,2012-12-16,2012-12-18,2013-01-05,2013-01-11,2013-01-12,2013-01-18,2013-01-27,2013-02-19,2013-02-25,2013-03-05,2013-03-10,2013-03-16,2013-03-17,2013-03-21,2013-03-31,2013-04-07,2013-04-14,2013-04-15,2013-04-20,2013-04-22,2013-04-23,2013-04-29,2013-05-02,2013-05-06,2013-05-15,2013-05-18
152.8,148.8,148.6,147.5,144.9,147.5,148.6,148.9,148.4,147,152.2,149.6,150,150.5,152.8,149.3,150.8,148.1,150.2,152.1,152.8,156.6,159.9,160.8,162.5,163.5,158.4,165.9,160.7,166.3,167.2,168.6,173,171.2,167.7,171.2,170.9,167.3,168.4,168.6,169.5,170.2,165.8,170,172.4,161.8,162.8,162.8,160.8,162.4,163.4,165.1,166.8,163.7,160,163.7,162.8,161.7,162.4,159.1,161.6,162.2,163.1,162.2,161.8,160,161.3,160,161,159.7,161.7,160.3,160.6,160.3,160.1,157.9,156.9,161.2,163.2,160.7,160.7,163.4,163.1,161.6,163.6,167.2,161.6,165.1,163.1,162.7,165.4,165.9,165.8,170.7,169.2,171.8,170.7,171,173.1,170.4,171.3,172,172,172.2,172.3,168.2,166.9,169.7,170.6,172.4,172.8,174.2,172.4,174.9,171.9,173.5,173.5,175.1,168.5,171.2,172.7,178.5,176.2,179.7,175.3,171.8,172.8,171.7,171.9,170.6,172.5,173.6,172.9,172.8,172.2,172.4,172.4,172.4,172.4,172.9,172.9,165.8,164.7,165.6
View All

LATEST MEASUREMENTS

  • Waist
    31" a loss of 1.5" in 10 days
    Mar 21, 2013
  • Arms
    18" no change in 18 days
    Jan 6, 2013
  • Chest
    45" no change in 18 days
    Jan 6, 2013
  • Thighs
    27" no change in 18 days
    Jan 6, 2013
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Programs

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Philosophy View My Full Workout Program

Work the muscle NOT the weight

The key to maximizing muscle growth potential is to work the muscle, NOT the weight. Treat every workout as THE workout rather than an auxiliary workout. For example, many people treat the flat bench press as the God of building a big chest. Change things up! Begin a chest workout with dips and chest flys for once, or beging your workout with an incline bench instead.

On leg days, try doing isolation workouts first and then go for squats to increase the difficulty of your workout. I find that pre-exhaustion is a great way to build muscle, rather than trying to lift the entire gym on compound lifts. The key in being successful, as Arnold said, is to break the rules (not the law lol).

Sunday: Chest

Monday: Back/Biceps

Tuesday: Cardio/calves/abs

Wednesday: Rest

Thursday: Shoulders/Traps/Triceps

Friday: Legs

Saturday: Cardio/calves/abs


I do cardio for 30-50 minutes 4-5 times per week. I usually break up my cardio in a circuit. For example, I will do 10 minutes of jogging up and down stairs, 10 minutes on the stairmaster, and a brisk walk on an incline treadmill that will be a total of 30 minutes of cardio.

Breaking up the cardio into sections will make exercising much more exciting, rather than being in one position for over 30 minutes. 

Also, I usually do my cardio separate from weight training to avoid overtraining. However, I will do cardio post-workout if I have the energy to do so. Simply listen to your body!

Types of cardio:

Stairmaster

Jogging up and down stairs

Jogging

Brisk walk on incline treadmill

Stationary bike

My Nutrition Program View My Full Nutrition Program

Current diet

1. Muscle milk/Gatorade/fish oil/cla 

2. 9 egg whites/3 egg yolks/oats/kale/red delicious apple/natural peanut butter/cla

3. Chicken breast/ red delicious apple/kale/cla 

4. Salmon/kale/red delicious apple/natural peanut butter/cla

5. Tilapia/kale/red delicious apple/cla/fish oil (optional meal)

 

 

My Supplement Program View My Full Supplement Program

Many of the supplements I use are combined to make pre-workouts; others are for general health.

CLA

Beta Alanine

Green tea extract

Fish oil

Opti-Men Multivitamin

Micronized Creatine Monohyrdate 

Dextrose (Gatorade)

Caffeine 

Muscle milk (when I want a quick meal or want a snack)

My Motivation Program View My Full Motivation Program

Constantly watch videos of great bodybuilders

I simply look at tons of workout videos from prominent bodybuilders, such as Ronnie Coleman, Kai Greene, Arnold Schwarzenegger, Phil Heath, Branch Warren, Jay Cutler, and Kevin Levrone. Moreover, I often read articles about weight training and nutrition.

What i3lackfox Is Up To

i3lackfox Haven't had a cheat meal in 30 days. It's getting easier and easier to follow a clean diet.

May 18, 2013 |
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i3lackfox updated his body fat from 8.5% to 8%, a loss of 0.5% in 3 days.

8%
May 18, 2013 |
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i3lackfox added a new photo to his progress photos.

May 18, 2013 |
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i3lackfox added 2 new photos to his photo gallery.

May 18, 2013

i3lackfox is now friends with Vlads.

May 17, 2013

i3lackfox updated his nutrition program.

1. Muscle milk/Gatorade/fish oil/cla  2. 9 egg whites/3 egg yolks/oats/kale/red delicious apple/natural peanut butter/cla 3. Chicken breast/ red delicious apple/kale/cla  4. Salmon/kale/red delicious apple/natural peanut butter/cla 5. Tilapia/kale/red delicious apple/cla/fish oil (optional meal)    

May 15, 2013

i3lackfox updated his supplement program.

CLA Beta Alanine Green tea extract Fish oil Opti-Men Multivitamin Micronized Creatine Monohyrdate  Dextrose (Gatorade) Caffeine  Muscle milk (when I want a quick meal or want a snack)

May 15, 2013

i3lackfox updated his body fat from 9.1% to 8.5%, a loss of 0.6% in 9 days.

8.5%
May 15, 2013 |
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i3lackfox updated his weight from 182.4 Lbs. to 180 Lbs., a 2.4 Lb. loss in 9 days.

180 Lbs.
May 15, 2013 |
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i3lackfox is now friends with RIcanpride631, casual and 2 others.

May 15, 2013

i3lackfox added 2 new photos to his photo gallery.

May 15, 2013

i3lackfox added a new photo to his photo gallery.

May 14, 2013 |
muhktarsaf and lennienm like this.
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i3lackfox is now friends with gwest670, baller42 and 1 other.

May 6, 2013

i3lackfox updated his weight from 182 Lbs. to 182.4 Lbs., a 0.4 Lb. gain in 4 days.

182.4 Lbs.
May 6, 2013 |
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i3lackfox updated his body fat from 5% to 9.1%, a gain of 4.1% in 4 days.

9.1%
May 6, 2013 |
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About Me

About Me:
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Visitor Comments

Leave a Comment
casual
casual thanks buddy! May 15, 2013 2:10pm
baller42
baller42 Ain't that the Truth Bro. Consistency is Key. I guess I can say I'm pretty consistent most of the time. lol May 7, 2013 12:24am
baller42
baller42 Thanks for the add Bro. WOW!! CRAZY Transformation. CRAZY Huge Dude. Keep Pushing hard Bro. May 6, 2013 4:13pm
BLKSPARTAN
BLKSPARTAN How do look bigger than be and weigh 30 lbs less than my fat azz? Congrats are you getting ready to comPete? May 3, 2013 1:00am
mckinnonj
mckinnonj Yes!! I think you should!! Oh, there's plenty of work left before I compete...I promise! Apr 24, 2013 10:07am
mckinnonj
mckinnonj Well thank you so much! I'm definitely getting closer but still have a lot of work before stepping on stage. You look like you could do the same! You could do both ya know!? Photo shoot and a show! Those stage pics sure would look good in your portfolio!! Apr 23, 2013 9:47am
MichyBoo
MichyBoo Thank u...Lookin to different people to keep me motivated cause I sure dnt hve any of those around me :( Apr 23, 2013 1:18am
mckinnonj
mckinnonj I'm training towards it. I had planned on doing a show this summer but I'm not sure yet. Eventually, I definitely want to! What about you?? Apr 22, 2013 1:40pm
mckinnonj
mckinnonj Thanks for accepting! Thank you :) so do you! Apr 22, 2013 12:37pm
BLKSPARTAN
BLKSPARTAN Yo wassup big guy ?what r u taking / doing during ur cut to lose weight as fast as u have ? Apr 8, 2013 1:34pm
lawrence_ballenger
lawrence_ballenger Makesure to do seated and standi ng curls also try doing different foot angles and switch the rep range sometime. Last but not least you might need to eat more calories to grow Apr 1, 2013 8:22am
lawrence_ballenger
lawrence_ballenger Makesure to do seated and standi ng curls also try doing different foot angles and switch the rep range sometime. Last but not least you might need to eat more calories to grow Apr 1, 2013 8:22am
lawrence_ballenger
lawrence_ballenger LOL Thanks for the support and add Feb 4, 2013 10:26am
lawrence_ballenger
lawrence_ballenger I think you should take in around 20 cal per pound when you start bulking just to see your gains if you are trying to bulk. If you are trying to maintain take 15 cal per pound. You have to remember this changes depending on how many calories you burn durning your workout aswell so it could go up 250-500 calories I hope this helps Jan 10, 2013 4:04pm
BLKSPARTAN
BLKSPARTAN Dude I'm ten years older than u and on the down side of the fitness peak ... Lol Jan 9, 2013 9:19pm
kbaymiller
kbaymiller Thank you so much! I appreciate the kind words and support! Keep up the great work! :) Jan 9, 2013 12:13pm
katipearl
katipearl Thank you, you look amazing yourself. Keep up the good work! Jan 8, 2013 10:43pm
BLKSPARTAN
BLKSPARTAN Me compete? Never... too old and not that committed.....lol. But u young bucks can do it! Jan 7, 2013 8:20pm
BLKSPARTAN
BLKSPARTAN EVERYTHING IS KOSHER SO FAR, JUST TRYING TO GET THE NEXT LEVEL BIGGUY.....HOW BOUT URSELF? Jan 6, 2013 7:41pm
lawrence_ballenger
lawrence_ballenger Thanks a lot for the support and I would wish you luck on your fitness goals but I dont have to because I know you will get there. Dec 12, 2012 8:29pm

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