Tom Blackman Show Prep for UKBFF Gravesend 24th August 2008

TinyTom

Try switching your carb sources around. I cant get on with brown rice in off season as its too slow digesting so I always go with Basmati White..

TinyTom

Update on things

Monday and Tuesday I followed the same diet as follows

6.00 - Coffee, 5g Extreme Glutamine, 30mg Effy, 2g HMB, GH

6.45 - 40 minutes cardio

8.20 - 80g Oats, 30g Meridian Peanut BUtter, 10g Lecithin, 2 scoops Extreme Protein.

11.30 - 225g Chicken, 60g Brown Basmati Rice, 10ml Udos

1.30 - 2 scoops Extreme Protein

3.00 - Same as 11.30

4.45 - Coffee, 5g Glutamine, 3 Extreme Kre Alkalyn caps, 25mcg T3, GH, effy

5.30 - Train

6.45 - 5g Glutamine, 3 Kre Alkalyn

7.00 - 40 minutes Cardio

7.45 - 2 scoops Extreme Whey, 60g Vitargo

9.30 - 3 Egg Yolks, 6 Egg whites, 30g Cashews

Macros are P/C/F 360/220/90 into a % ratio of 46/27/27 (rounded)

Monday I was very tired after training possibly due to the severe leg raping with Zak I normally have a hot bath after a leg session to help relax. However my legs are still aching today.

Yesterday I trained shoulders I did

Lat Raises
Smith SHoulder Press
Heavy Lat Raises
Bent over Raises
Front Raises
Standing Military Press

Upright Rows
BB Shrugs

I like to put a little bit of traps in with Shoulders although my main trap work is done on back day.

My weight unsuprisingly went up a little following the weekend to 95.6kg but last night it was back down to just under 15 stone at 94.8kg.

Condition wise I've seen no massive improvement this week but then after the weekend thats no suprise. I have noticed that my shape is getting better though particularly with the sweep from arms up to shoulder so possibly some subQ fat is going from that area.

Im on a medium day today so as far as the macros go I will be reducing fat and increasing carbs. I also have to train abs tonight so hopefully not a repeat of the spaz episode from last week.

I'll try and get some photos/video done on Thursday night.

TinyTom

I had a medium day yesterday. Because i am carb cycling the body starts to slow down on low days and not burn fat. This is to do with interactions of hormones in the body such as Leptin (fat burning hormone) and Lipoprotein Lipase (Fat storage Hormone) when carbs are low Leptin goes down and Lipoprotein Lipase goes up which is why on crash diets you gain loads of fat following a starvation phase.

Therefore the idea of carb cycling is to force some fat off on the low days but then before the body starts to enter the starvation phase you add in more carbs to level things off and kick up the metabolism (thyroid output) which means that the next day you are back into high metabolism and Low Lipoportein lipase levels so that the fat burning can continue.

Therefore after 2 days on Low carbs and intense training and cardio I have a small rest on Wednesdays and although I do morning cardio I dont train in the evening.

My diet went like this

6.00 - 5g Extreme Glutamine, GH, Effy, 2g HMB

6.30 - 40 minutes cardio

8.00 - 100g Oats, 10g Lecithin (notice I have dropped the peanut butter today to lower fats) 2 scoops extreme protein, 500ml OJ

11.00 - 230g Chicken, 100g Rice.

1.30 - 2 scoops extreme Protein

3.00 - Same as 11

6.00 - Same as 8am but swapped Protein for a protein pudding

9.30 - 300g Coley, 360g Sweet potato, Broccolli

Macros P/C/F 350/460/60

I didnt train last night due to a few reasons

1. Legs still fcuked from Monday so cant raise legs for abs

2. Have a few business issues to sort out and this was the only day I could do it.

In the coming weeks I will train on Wednesday nights but Im progressing well without the need for the extra cardio session just yet.

I will be taking the camera down to the gym tonight for some progress shots/vids. Going to try and get some training shots as well as there's a few exercises for chest that are a bit unusual.

crazycal1

i`m surprised you dont eat more food before your workout.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

TinyTom

When designing the diet I did originally put in a pre workout shake but Im finding at the moment that the 3pm meal keeps me full till the workout so no need at the moment to add more in.

I think as I get lower BF and reduce the carbs a bit more I will add in a protein drink or pudding pre workout as I have done this in the past.

At the moment though the low days are tolerable and Im losing fat so no need to change just yet.

crazycal1

only asking cos i was reading that james llewelyn thread at ukm and he does his cardio first thing,but adds a protein shake along with his supps.
the vids the first pics of really seen of you.
thought you looked big with out looking overtly chunky and squat which i kinda expected with your height.still aesthetically pleasing..coool!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

FAT BOY

i must have mised the vidio just watched it, you do have a very astheticaly pleasing phisique tom . should be a interesting line up at the british.

TinyTom

Yeah Its a combination I think of Beta Al, Whey and some other stuff.

I did used to have a small protein drink pre cardio a few years ago but just got out of the habit, now I find that 5g of Glutamine and some BCAA (which I have to buy ) works fine.

TinyTom

Thanks Fat Boy - Im more balanced this year than in past years due to more development in my upper body, Im quite pleased with my progress.

My diet yesterday and Friday was exactly the same as on Monday and Tuesday as I was on low days.

I trained chest on Thursday and there is a clip of one of my exercises below

Swiss Ball Flyes

I like to pre exhaust my chest before working on the compound stuff as my triceps tend to take over if Im not careful.

The workout went like this

Swiss Ball flyes
BB incline press
Cable crossovers High Low superset
DB press at slight incline
Pec Dec

My chest was battered afterwards. I incorporate drop sets and high reps (20) as I feel necessary. Pretty much all my sets are 20 reps but I dont use light weight after the 2nd set. For a last set I normally only go to 10 reps.

I also did my 40 minutes cardio after on stepper.

Today I did Back and went like this

Wide grip lat pulldowns
BB row
High Iso pull down
Wide grip cable row
Cable Lat pullover
Smith Machine Deads

DB shrugs
Machine Shrugs
Close grip lat pulldown (ties it all in nicely at the end)

As far as condition goes Im pulling in a lot tighter especially in the waist. I noticed that before my training session today I could see all the delt muscles though my skin so I was quite pleased with that.

Heres a progress video that I shot on Thursday, Not really much change in condition but you can see that my waist has come right in now.

Progess Video 11 June

Im off to my hypnosis course tomorrow and Sunday and we are doing Sports Hypnosis this weekend so Im looking forward to that.

PLUS cheat day tomorrow

TinyTom

Hey guys sorry for the lack of updates been ultra busy these last few days.

My diet has not changed at all on low days so I wont repeat all that again.

ON the weekend I went to my hypnosis course and we did a lot of work on Sports specific Hypnosis and anchoring.

I learnt some excellent techniques for focussed training that I've used to good effect already. I've also done a fair amount of practice with my friends to good effect so Im looking forward to qualifying a week before the Gravesend lol.

My cheat day wasnt that special I had my normal food but just added more carbs to it. I had a low fat spaghetti bolognaise before work and I did indulge in some chips but as far as mammoth eating goes I felt quite ashamed of my performance lol.

One major difference in this diet is that I dont have the need or desire to cheat at all and so this means that I am able to be stricter on cheat days and I dont really mind. This year I am more focussed than I've ever been thanks in part to my Hypnosis/NLP/CBT course but also the memory of last year, completely fcuking up has a habit of doing that to you I guess.

The last 2 days I've been off work and attending to a few business matters so havent been online much.

Monday I trained hamstrings and calfs

Lying Leg Curls - I have started to do this exercise a different way, instead of just ploughing up the weight I start off on 10kg and work up slowly with 20 reps of hard squeezing, the pump and deep pain I get from it is amazing, I'll try and get a video of the technique next week so you can see it. I then do 3 sets of heavy conventional lifting.

Romanian Deadlifts - Normal method here just strict form and 10-15 reps I think I wnet up to 3 plates a side (140kg) for 12 reps in the end.

Single leg curls - I do these on the quad extension as my gym doesnt have a specific machine for this. Again nothing special with technique just full reps and lots of them

Seated calf raises - I work up to 4.5 plates (90kg) and then do a few drop sets. normally hit 30 reps per set.

Standing calf - I normally focus on the peak contraction on this exercise but still hit 15 reps on the full stack (120kg)

Toe press - I do this on the leg press no silly wieghts as its more about the strecth on the gastrocnemius. I followed each set with 6-10 reps on the seated calf

You may have noticed that I like high volume training at the moment.

Today I trained delts

Lateral raises - only up to 12.5kg to warm up

Smith Machine Press - 4 sets inclduing a drop at the end

Heavy lateral raises - I use a slightly different technique that Nytol showed me that takes off the main stress of the exercise on the delt tendons, he may have uploaded the vid before but if not I will get one next time.

Front raises - normal technique here, got up to 20kg dbs so my shoudler is definately healed.

Military press standing - ONly light weight used here. 10kg each side on an olympic bar. The emphasis is more on a ROM, continuous tension and repetitions than trying to break my back with silly weight.

Upright row - again only with the same weight as before and same principles employed. I supersetted it with some bent over raises with dbs.

Both days I have done 40 minutes on the stepper following the workout. I bought the Heroes box set on the weekend so Im enjoying some more different entertainment which is always welcome.

I've got Quads on Thursday so I'll get some videos of that if you want a laugh at my silly pain expressions

Now that the embedding video thing is working it should be a lot easier to view the videos here.

One slight change Ive made to my AAS schedlue is that Ive cut out the long acting test and purely am using Prop and NPP now. Still using GH pre cardio and WO and T3 at 25mcg before bed. Also using some Letro EOD

Thats it as far as AAS etc goes Im having 2 weeks off clen at the moment and not seen a detrimental effect at all.

Ill be adding in some tren hex in a few weeks.

I was 93.5kg today which is a 2kg drop from last week.