Tom Blackman Show Prep for UKBFF British Finals 2007

TinyTom

Sorry not updated for a few days.

I've been ill for the last few days, I have a bacterial infection in my eye which has knocked me for six, thats why on Wednesday when I got home I just sat on my sofa and went to sleep watching TV.

I am using some dropd to get rid of it but dieting doesnt help the stress so its clearing up slowly.

I have eaten normally (as in the same as Tuesday) for Wednesday and Thursday and also today although I did go a bit crazy on Wednesday and scoff 3 trioplex bars as I couldnt be bothered to get up off my seat - literally the mind was willing but the body weak.

However I got up Thursday and was very refreshed from my night off.

I trained Back on Thursday and Chest Friday.

SOme pics from Friday are attached, visible improvements today over last week I think.

TinyTom

So just finished a really busy weekend.

On saturday I had a training consultation with Matt p from UKM and then a compulsory Nandos afterwards, all 3 of us (me, Matt and his mate) had whole chickens so we looked like a right bunch of fattys.

Later on that day I had a LEW chicken Omlette and some oatmeal and then a Lean steak mince Spag bol.

I dont tend to eat a lot on my cheat days in terms of meal quantity but the meals are bigger.

On sunday I reverted back to my normal type diet i.e.

10am - Cardio

11.30 - Oats and Whey

1.30 - Chicken and Rice

3.30 - Chicken and Rice

5.30 - Oats and Whey

7.30 - MyProtein LEW chicken Omlette and Cashews

10.00 - 300ml egg MyProtein LEW

These are approximate times as I ate eveyr 2ish hours I only know for sure what time I got up.

I have gone away from total rest on Sundays because I found that by not doing cardio I tend to feel like I'm not dieting and this leads me to want to cheat witha flapjack or something.

I also spent most of Sunday preparing a steroid seminar that I did on Monday, I do these every few months for drug workers so that they can learn about steroid use in their clients as most do not have a good idea about the culture or the drugs themselves.

Monday

I was away from work today giving a steroid seminar in Bristol. My day went like this

6.15 - 4iu GH, 80mcg ROHM Liquid clen, 2 NUtrex Lipo6X, 5g BCAA, 2g IA HMB

6.30 - Cardio

7.30 - 3g CEE

8.30 - 70g Oats, 10g Blueberries and Cranberries, 20g Lecithin, 48g Whey, 10g EPA

11.00 - 250g Chicken, 50g Brown Basmati Rice

1.30 - Same as 11am

4.00 - 48g Whey, 30g Cashews

5.30 - 4iu GH

6.00 - 45g ProPeptide (protein content), 30g Cashews

6.30 - 5g BCAA, 2g HMB, 2 Lipo6X, 25mcg T3

7.30 - Train Quads

8.30 - 72g Whey, 40g Vitargo

10.30 - Bed

Training went like this

3 sets, Tri Set - Front squats, Smith Machine Lunges, Rear Squats, 10 reps, 20kg each side

Leg extension - 3 sets, 30 reps

Leg Extension, Legcurl, Extension, Curl quad set - 3 sets

Doesnt look much but after the first exercise which was 3 compounds together I was absolutely shattered.

I missed out my last meal which was supposed to be a LEW chicken omlette. I did this for 2 reasons

1. I wasnt feeling very hungry which implies that I had eaten enough for the day.

2. I felt that the total calories I had taken in were enough considering that I didnt do any evening cardio.

I also wanted to get to bed as it had been quite a long weekend and doing the seminars really does take it out of you as I have to talk for about 4 hours in total, in depth about gear use/psychology etc.

bulldozer

Bigger chest than my gf

TinyTom

Tuesday was a shoulder workout

I did this

6.00 - 4iu GH, 80mcg ROHM Liquid Clen, 2 Nutrex Lipo6X 5g BCAA, 2g IA HMB, Green Tea

6.30 - 40 minutes cardio

7.30 - 3g CEE

8.30 - 70g Oats etc, 48g IA Whey, 5g EPA, 25mcg T3

11.00 - 250g Chicken, 35g Brown Basmati Rice, 10g EPA

2.00 - same as 11am

4.00 - 30g Cashews, 48g IA Whey

5.00 - 4iu GH, 5g BCAA, 2g HMB, 2 Nutrex Lipo 6X, 25mcg T3, 80mcg Liquid Clen. Green Tea

5.30 Train delts + 50 minutes cardio on stepper

7.30 - 72g Whey, 40g Vitargo

9.30 - 300ml Myprotein LEW chicken omlette, 30g Cashews

10.00 - IA Secreta GH capsules, 2g HMB

Today I decided to reduce my carbs a small amount (30g of rice, 10g Oats)

I did this for a number of reasons:

My progress has started to slow a little so time to change round the dieting, I will be using this lower amount on Mon, Tues, Thur, Fri and a higher carb day on wednesday and Sunday.

My cheat day will remain at Saturday.

This will represent a total reduction in carb calories of about 120 a day on low days.

However I am replacing those calories with a fat source so not a real drop in daily calories just a switch of source.

I have found the carb rotation style very helpful in the past so i will continue this until the show.

I have also decided not to train in the evening on Wednesdays as at the moment I am feeling very depleted on wednesdays. Last week I was forced to take a day off due to illness and I found that by increasing my carbs that day I felt 100% more energised on Thursday and I looked better as well. Therefore I will continue this. I will therefore train abs on another day.

TinyTom

Yesterday was Wednesday 16 August

My diet went like this

6.00 - 4iu GH, 2 Lipo6X, 2g HMB, 5g BCAA, green tea

6.30 - 40 minutes cardio

7.30 - 3g CEE

8.30 - 70g Oats etc and 48g Whey, 5g EPA, 25 mcg T3

11.00 - 250g Chicken, 35g Rice, 10g EPA

2.00 - same as 11am

4.00 - 48g Whey, 30g Cashews

6.00 - 100g Oats etc, 45g Protein shake 25mcg T3

9.00 - Club Sandwich at Frankie and Bennies

10.30 - 4iu GH

Today I had a rest from training as per my previous post. I found that the extra carbs had an almost immediate effect of increased fullness.

My GF was back from holiday yesterday so thats why the CLub Sandwich is there. We went out to have something to eat and seeing as I am progressing well I felt that this would not harm me. The meal was basically a high carb one anyway, although I did have some chips with it - Naughty Thomas.

I know that some people will say 'Oh you cheated etc etc' however I felt that seeing as I am 8 weeks out and have been dieting hard and the fact that I havent seen my GF in 2 weeks I didnt really want to be worrying about macros while I spent some time with her. I didnt have any pudding or sugary drinks so essentially I did control it to some extent

TinyTom

Pics from Friday









I had the customary Nandos on Saturday with Cassie and then just nibbled on carby food like oats and a bit of cereal later on.

Sunday was back to dieting mode and I got up at 12pm (worked till 3am) and went and did my cardio and some abs.

I ate breakfast at 2.30pm and then the day went like this

2.30 - Oats and Whey as normal

4.30 - 300g Cod Loin with 100g Wholegrain Couscous (66g Protein 30g carbs) 10g EPA and 10ml Udos (20g fats)

7.00 - 100g Oats etc, 45g Protein Drink

I didnt eat anything else that day as I just wasnt hungry. I went to bed at about 9.30pm

------------------------------

This week sees a variation of my strategy

I'm all for Variation of Stimulation so after 6 weeks of Morning cardio I am going to change things around to keep my interest.

Therefore Monday morning I got up and did some Quads. First thing at 6.30.

Weight training before breakfast accomplishes a number of goals

1. Maximum calorie expenditure

2. Elevation of metabolism for longer

3. Different stimulus

My workout was not a very heavy one as this would cause fibre breakdown to such a degree that I would not be able to recover. There were more high rep sets and supersets involved.

I certainly feel a bit different this week and a lot hotter but that may be due to the heating LOL.

I will be doing a morning training all this week as a bit of a change just to see how I react. I dont envisage doing this all the way to the show as I'd probably end up overtraining but as a short burst of stimulus it will be a good addition.

I will also be training in the evening but again my workouts are very short at the moment (45 minutes tops) and not with maximal weight so I doubt I'll end up overtired.

This method will also allow me to take Sunday and Wednesdays off an evening training without feeling that I've not done enough.

TinyTom

A continuation from the previous post regarding Monday.

I trained QUads first thing on MOnday and I did have a very good workout. I also trained hamstrings and calfs in teh evening

My day on monday went like this

6.00 - 4iu GH, 50mcg ROHM Liquid T3, 80 mcg ROHM Liquid Clen, 2 Lipo6X, 5g BCAA, 2g Inner Armour HMB

6.30 - Train Quads

7.30 - 3g CEE

8.30 - 70g Oats, 10g Blueberries, 10g Cranberries, 20g Lecithin, 10g Udos, 48g Whey

11.30 - 250g Chicken, 35g Brown Basmati Rice, 10g Udos, 10g EPA

2.00 - Same as above

4.00 - 48g Whey, 30g Cashews

6.00 - 45g ProPep (protein count), 30g Cashews

7.30 - Train Hamstrings and calves

8.30 - 72g Whey, 40g Vitargo (36 carbs)

10.30 - Inner Armour Screta GH, 2g HMB

Training

Quads

2 sets rear squats warm up

4 sets front and rear squats superset

3 sets leg extension

3 sets horizontal leg press

Hamstrings and Calfs

3 sets Lying Leg curls

3 sets LLC and Romanian deads supersets

3 sets LLC and reverse leg curl supersets

3 sets Seated calf raise

3 sets Seated calf and standing calf superset

3 sets single leg DB calf raise

3 sets Leg press calf raise

--------------------------------

I'm having a break from the giant set type training this week as I dont feel that this would be beneficial considering the twice a day type of training. Therefore I've broken down the exercises into supersets which are more managable

This week I am still carb rotating but have added in extra fats in the form of Udos oil 40g a day. This should provide me with the extra energy I need for the twice a day training.

Currently Low days look like this

350g Protein, 200g Carbs, 100g fats - 3100 calories

High days like this

350g Protein, 300g Carbs, 100g fats - 3500 calories

Low days are Monday, Tuesday, Thursday, Friday, Sunday

High days are Wednesday

Cheat day/high day is saturday.

TinyTom

Tuesday

So yesterday was my second day of double training. It went like this

6.00 - 50mcg ROHM liquid T3, 80mcg Liquid Clen, 2 lipo6X, 5g BCAA, 2g HMB, 4iu GH

6.30 - Train Delts

7.30 - 3g CEE

8.30 - Oats, whey, udos same as Monday

11.30 - 250g Chicken, 35g BBR, 10g Udos, 10g EPA

2.00 - Same as 11.30

4.00 - 48g Whey, 30g Cashews

6.00 - Train Back and Traps

7.30 - 3g CEE, 30 minutes Cardio

8.00 - 72g Whey, 40g Vitargo

9.30 - 100g Chicken, 300ml MyProtein LEW - Chicken Omlette, 40g Cashews

10.00 - SecretaGH 2g HMB

Training

Delts

3 sets DB press

3 sets Smith machine press, DB laterals superset

3 sets Front raises, rear laterals superset

3 sets DB upright row

3 sets standing military press, BB front raise superset

Back and Traps

3 sets pulldown

3 sets BB Row Deadlift superset

3 sets Machine single arm row, lat pullover superset

3 sets High single arm iso pulldown

3 sets DB shrugs

3 sets DB double Bent over row, Kelso Shrugs

3 sets machine shrugs

----------------------------------

I was visibly tighter today especially round the lower back and abs.

Glutes are nearly there and hamstrings will be fully through ina few weeks.

Traditionally my back has always been my problem area in terms of conditioning (as in not as dry or shredded as the fornt) however it is coming in very well now and I am sure that it will be the best I have ever looked from the rear this year.

7 weeks out and my front is striated with striuations across my abs, quads are deeply cut now and my shoulders and arms are paper like thin when I flex. The only place left for fat to come off is on my lower back and the top of my glutes.

Progress has picked up again this week in terms of conditioning so there's only one more place that fat can go from. I am keeping my carbs on low days at 200g as this is a comfortable level for me at the moment while still losing fat.

The major difference this wek that I have seen is muscel hardness. I have a more granity look now which can be from.

1. Tren Hex really kicking in
2. Dropping the NPP from my course
3. addition of extra fats
4. Just better conditioning as the diet progresses.

However I am finding myself more angry this week, I dropped a plate on my foot last night and had to calm myself very quickly as I wanted to throw the thing through the wiindow. Also I nearly had a proper rage at someone fro leaving the tiniest DB out but instead I just carried on.

This might be due to increased stress on me at the moment with the launching of a few different business ventures that I have going. The first is the webshop that will be sponsoring the forum (www.mosn.co.uk) I am a marketing/product consultant for them so I will be the customer face helping people with their enquiries and making sure that no sh*tty customer service happens like you see in some web shops.

The next venture will be happening in a few months just after the British as I will be leaving my job to start my own business (I cannot say what it is just yet in case it doesnt happen).

There's also a few other things on with seminars and BDP work that is taking up my time so I have had to pretty much cancel any consultancy work with any new fitness/bbing clients. My existing clients will not be affected by this.

And all that with a full time job so things are pretty busy.

Oh there's the small matter of British Prep in with all of that.

TinyTom

Hi guys sorry not had a chance to update as been so busy with all the business things that not really had a chance to write along reply here.

Basically I do my diet updates at my day job first thing when no one is around however this week I've been doing my business plans and website work instead as this will be my income in a few months.

So this week has been a bit of a departure from convention from my usual diet plans.

I was not happy on Sunday as I felt that I had not made progress at all last week. I was looking quite flat and depleted even after my carb up day so I knew something was wrong with what I was doing.

Therefore I decided to do a little experiment this week and I have doen the following

1. I returned my carb levels to my normal intake. i.e 100g oats am, 100g rice split over 2 meals, 40g Vitargo PWO. This gives about 250g carbs a day I think (I'll have to check my diary when I update that later) Theres also carbs from lecithin, nuts etc before any smart asses say that it doesnt add up

2. I reduced my fat intake, I felt that the fats were not really helping me as I was increasing my carbs therefore my fats have been adjusted to

5g EPA with breakfast
10g Udos with 11am meal
30g Cashews with 2pm meal
30g Cashews with evening LEW meal.

So my fat profile has been lowered somewhat.

3. I continued with my 2 WO a day split on every day except wed and Sunday. ON Wed I did cardio am and rested PM. On Sunday I did calves and cardio am.

4. Addition of a higher carb day on Wednesday. I was doing an extra serving of oats on Wednesdays but I felt that this was not enough considering my conditioning level and the problems with the level of calories burnt through training. Therefore on Wednesday I had my normal diet but included some wholemeal buns with turkey burgers and 2 Cinnamon Trioplex bars as well (these will be replaced by oats and rice next week as it was a last minute thing before I had to go out)

5 Training - My training as you may recall is aimed at calories burning not muscle development/growth. Therefore I have been training some bodyparts twice a week for the last few weeks. This obviuosly depends on the previous week as to what I do this week but an example of last week is as follows

Mon - Quads AM, Hams/calfs PM
Tue - Back AM, Delts PM
Thur - Quad/Ham superset AM, Chest PM
Fri - Delts AM, Back PM
Sat - Arms
Sun - Calfs
Mon - Quads AM, Chest PM
Tue - Delts AM, Back PM
Thur - Quad/Ham AM, Delts PM
Fri (today) - Chest Am, Back PM

I think thats right for last week, havent got time to double check now.

But you can see where things are going, a lot of work on bodyparts so each one gets hit a few times over 2 weeks. BUT nothing is to failure its all moderate weight for 10-12 reps with a few supersets. Its not EASY but not an all out failure and strength workout like I would do Off season.

This method is working well for me so I plan on using it until I feel I need to change again.

THE RESULTS

So this week there are noticeable results

1. My back is fuller and drier
2. My chest is not depleted (a sign that I am undercarbed)
3. I have loads of energy for training.
4. Noticeable differences in my condition and hardness.

Therefore I am confident that I have made the right decision and after talking with Paul Scarb (my voice of reason and about the only guy I do listen to on diet) the theory makes sense as well.

So I will definately get some photos done tonight, hopefully theres a visable difference lol.