IFPA Pro & Scivation Athlete Tommy Jeffers ~ The Never Ending Quest To Be The Best

[Sporto1633]

Once again...MISSION ACCOMPLISHED!!! I can't say enough how humbling it was to do as well as I did this last contest year and place ahead of so many top notch natural bodybuilders. I set out on a mission after I won my natural pro card in 2007 to make some noticeable improvements over a 2.5 year period and step on the pro stage, hopefully placing in the top 5, and actually looking like I belong up there. Not only did I blow my old physique out of the water, but I ended up taking the overall in both shows I entered, one of which was my very first pro show! Wow...what a feeling - words can't even describe it! For those that didn't know, the 2 shows I ended up doing were:

NPC Natural Northern USAs
IFPA Cape Cod Gaspari Classic

This last time around, I implemented several different approaches - some of which go WAY against the grain - in order to see for myself what difference (if any) these approaches made in the overall look of a physique. But, in order to do that, I had to get EXTREMELY lean. I'm talking glute striations, split hamstrings, no fat left in the joints, and downright cranky and irritable at EVERYTHING lean, in order to really see what was really going on. Fortunately, just about everything I did worked, and worked really well. I found myself at the end of my prep with a physique that even I couldn't recognize when I would see my progress pictures. It's an incredible feeling to put in so much hard work and actually see a physique you never even knew you had!

But, like I've said many times before - one of the greatest things about this sport is that the work is NEVER done! I fully intend on taking another 2-2.5 years off of competing to make even more noticeable improvements, and stepping back on stage at yet another all-time best against some even more stacked up lineups! I have my eye on quite a few top notch shows for my next round of competing. The ultimate goal I have right now is I eventually want to do the NPC Team Universe. That is a show I really want to do at some point, but I know I have a ways to go if I am going to be able to compete at that level in the weight class I will inevitably be in (light heavyweight). Now that I know around what weight I ultimately can get bone-dry shrinkwrapped at (185-186), I have a good 10lbs to build to fill out that weight class in order to really give the Team Universe a good run. So we will have to see how the next few years pan out and what kind of improvements I can make.

Aside from that, I will most definitely be aiming towards the IFPA Gaspari Classic again in Cape Cod. James Carron puts on one heck of a show, and is honestly one of the best shows I've ever been to and/or competed in. After that, it will definitely be the Yorton Cup as well. I really wanted to compete in it this year, but my wife was pregnant with our first child, and there was no way I was going to be able to pull it off with it being so close to her due date - I was lucky enough just to compete at all this year LOL! But that just shows how amazing my wife really is :) There are a couple of other shows in other natural organizations I am looking at as well, like the NGA Universe, but it will ultimately depend on the scheduling and the rules (if they will still accept IFPA pro cards) at that time as to whether or not I will be able to compete in them. Anyway, that's a tentative look at the near future plans I have as far as competing goes!

In the meantime, I am on a mission to make this offseason even more successful than the last one. Every single time I see a bodybuilding show, it looks like the bar gets raised higher and higher. And now, doing as well as I did this year, the bar I set for myself is even higher. That means that there is no room this offseason for any setbacks! I will have my challenges and obstacles just like everyone else, but I have my goals set for the next couple of years and I have every intention of reaching every one of them and bringing an all new and improved physique to the stage in a couple years.

This log will consist of a lot more details, videos, movie quotes, thoughts, random life events, and sometimes it may even be just a place to vent or tell funny stories (now that I am a new daddy, I have plenty of those!). So without further ado, welcome to my journal and I appreciate you all stopping by and following along these next few years! If anyone has any questions, comments, feedback, etc., please post! This log is for us all to learn and make ourselves better! I will outline my diet, training, and supplement approaches so that everyone can see exactly what I am doing and how I go about implementing this sport into my life!

In the next few posts, I will post some pictures from the IFPA Cape Cod Gaspari Classic where I ended up winning my very first pro show! My main training goals currently are my back width/depth, chest thickness, quad sweep, and some trap development. As I enter into my next rotation of my split, I will outline how I am training right now and how I am eating and supplementing to reach my goals! Again, thanks for stopping by and I hope you all continue to do so to chat and leave feedback!

Sporto

[Sporto1633]

Here are a few stage shots:

http://i60.photobucket.com/albums/h6/Sporto4323/StageMostMuscular.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageSideChest.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageRearDoubleBicep.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Posedown1.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/Posedown3.jpg

Sporto

[Sporto1633]

A few more stage shots:

Calf Pose
http://i60.photobucket.com/albums/h6/Sporto4323/Calf.jpg

Hamstring Pose
http://i60.photobucket.com/albums/h6/Sporto4323/Hamstring.jpg

Just a Side Tricep Pose where I hadn't yet blew my air out and crunched down on my abs LOL
http://i60.photobucket.com/albums/h6/Sporto4323/Posedown2.jpg

3 Rear Relaxed Pose Shots to show the MONSTERS I went up against in my class!
http://i60.photobucket.com/albums/h6/Sporto4323/StageRear3.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageRear2.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/StageRear1.jpg

Sporto

[drudixon]

Huge congratulations. You're insane ripped. WTG.

Repped.

[Sporto1633]

Last ones:

Winner!
http://i60.photobucket.com/albums/h6/Sporto4323/Winner2.jpg

Alas - the Overall!
http://i60.photobucket.com/albums/h6/Sporto4323/Winner.jpg

A few studio shots taken right after prejudging - I was gassed at this point LOL
http://i60.photobucket.com/albums/h6/Sporto4323/MostMuscular-9.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/SideChest-15.jpg

http://i60.photobucket.com/albums/h6/Sporto4323/RearDoubleBicep-6.jpg

Sporto

[Sporto1633]

Huge congratulations. You're insane ripped. WTG.

Repped.

Thanks! Getting insanely ripped was the only chance I had at doing well!

Sporto

[zmcdole]

Awesome!! It's nice to have some pro's on here sharing their wisdom. I'll be checking in on this log a lot.

[DanTheManB]

in!

[_jim_]

Most definitely in on this one! Dude, no doubt if you brought that package to Team U you would do more than great.

[Blitz n destroy]

In Tommy!

[ErickStevens]

You're a huge inspiration Tommy. In on this for sure.

[fltallpaul]

Hey Tommy you already know what a huge inspiration to me you have been but why not say it one more time. I always enjoy reading your thoughts in these journals and I hope you will be posting some videos as you attack your physique again. I look forward to hanging with you, Kera and the baby as soon as we can.

Enjoy fatherhood and go Colts!

[SideFX]

In on this!

[AustrianOakJr]

Im in on this....another couple years! Dude, your glutes are just insanely huge......looking at your rear poses compared to the other competitors. Leg development as a whole is just off the charts. Your season was a huge inspiration.......keep it up!

[tsajdak]

I'm in. Here to get some tips and see some awesome workouts.

[co1e_train]

I'm in for sure! Keep rolling man! Huge inspiration!

[anti-steroids]

2st so in for this

[CM82682]

Hey Tommy you already know what a huge inspiration to me you have been but why not say it one more time. I always enjoy reading your thoughts in these journals and I hope you will be posting some videos as you attack your physique again. I look forward to hanging with you, Kera and the baby as soon as we can.

Enjoy fatherhood and go Patriots!

*fixed :)

[ehlisl]

There's the big man!! Huge congrats on a Epic season and fatherhood!!

[The Solution]

Going to be one hell of a ride, look forward to learning, seeing you grow, and the positive things everyone can take away from your knowledge. Thanks for being a wealth of information and huge inspiration to many of us on here.

[tsajdak]

Tommy, would you be able to describe your peak week? Did you really change things or were you so lean that all you had to do was maintain through the shows?
Thanks, Trevor

[quest-x]

http://i60.photobucket.com/albums/h6/Sporto4323/Posedown3.jpg
Sporto

Unreal... unreal...

[triplewhammy]

So in!

[DanTheManB]

Tommy-what are your thoughts regarding Leucine as our one and only current world savior and destroyer of disease?

[Sporto1633]

Awesome!! It's nice to have some pro's on here sharing their wisdom. I'll be checking in on this log a lot.

Thanks! I'm happy to share the things I've picked up and refined over the last few years!


Most definitely in on this one! Dude, no doubt if you brought that package to Team U you would do more than great.

Thanks Jim! I appreciate the comment, but I would still get killed in the size department for my weight class....and with it being a top level NPC show, I doubt my conditioning my trump the lack of upper body size. Maybe in a few years I can bring up my upper body thickness to really give it a run!


You're a huge inspiration Tommy. In on this for sure.

Thanks!


Hey Tommy you already know what a huge inspiration to me you have been but why not say it one more time. I always enjoy reading your thoughts in these journals and I hope you will be posting some videos as you attack your physique again. I look forward to hanging with you, Kera and the baby as soon as we can.

Enjoy fatherhood and go Colts!

Thanks Paul - I most certainly will! I will be starting the videos as soon as my strength gets closer to normal. But in the meantime, I will be sharing some other stuff as well!


Im in on this....another couple years! Dude, your glutes are just insanely huge......looking at your rear poses compared to the other competitors. Leg development as a whole is just off the charts. Your season was a huge inspiration.......keep it up!

That's right - I definitely need another couple of years to bring my physique to the level it needs to be at in order to do well at all the top level shows. I know my weak points and I will be hammering away at them as much as possible.

My glutes were definitely the talk of the show. The feedback I got from the judges was that the back side of my legs really made a big difference. I had no idea my glutes would stay that big as I got lean. I mean, I knew they were big, but I didn't know that they would stay that big lol.


I'm in. Here to get some tips and see some awesome workouts.

Great! Stick around and ask away!


*fixed :)

Haha - that wasn't very nice!


There's the big man!! Huge congrats on a Epic season and fatherhood!!

Thanks! The little girl was the best trophy of all this year :)


Going to be one hell of a ride, look forward to learning, seeing you grow, and the positive things everyone can take away from your knowledge. Thanks for being a wealth of information and huge inspiration to many of us on here.

Thanks Bob - glad to have you lurking.


Tommy, would you be able to describe your peak week? Did you really change things or were you so lean that all you had to do was maintain through the shows?
Thanks, Trevor

Hey Trevor,

I really did change quite a bit form what I did last time. I tapered water, I used Scivation Showtime, I loaded up on green tea, I ate asparagus, I manipulated sodium, I manipulated potassium, etc. But the real key was being lean enough in the first place for any of that to matter.

Also, I even changed things a bit from the first show to the second show, and I ended up tightening up even more. What was great about the whole experience was being able to see what all was doing what throughout the final 2 weeks (my peak week is actually 2 weeks, not 1).


Unreal... unreal...

That was the look I was going for!


Tommy-what are your thoughts regarding Leucine as our one and only current world savior and destroyer of disease?

LOL - I'm confused, are you being serious because I can't tell lol

Sporto

[Flynn]

I had no idea my glutes would stay that big as I got lean. I mean, I knew they were big, but I didn't know that they would stay that big lol.


The wonders of a ghetto boo tay :). Give my best to Kera and the little one.

[J_Bo]

You may call it the never ending quest, but come 2013, YOU WILL BE THE BEST. Period! In for the ride, Thomas.

[FATHER FLEX]

At this rate its going to be J-Rod arse next time :D BIG!

[CklueD]

I was looking at your old pics where you won your pro card.. You were lean then but your new and improved self makes it look smooth!

Subbed!

[coloBB]

in on this journey! Your the man T

[Sporto1633]

The wonders of a ghetto boo tay :). Give my best to Kera and the little one.

That's just it...I've always had a huge rear...I just never thought it would stay huge while being shrinkwrapped! Kera and Bryn are doing great - I will tell them you said hi!


You may call it the never ending quest, but come 2013, YOU WILL BE THE BEST. Period! In for the ride, Thomas.

Well, the one thing I CAN promise is that I will be the bring the best Tommy to the stage! I've got some work to do to balance out my physique, but I'm already excited for the what the next couple of years will bring!


At this rate its going to be J-Rod arse next time :D BIG!

I will be working my arse off to be on that level the next time I compete!


I was looking at your old pics where you won your pro card.. You were lean then but your new and improved self makes it look smooth!

Subbed!

Thanks! I agree! I'm glad I ended up prepping the way I did...it really made a huge difference...


in on this journey! Your the man T

Thanks Evan! Hopefully this journal will help you on your journey!

Sporto

[Sporto1633]

Wow...what a great last week or so! I was able to spend a lot of quality time with family and friends over the long holiday weekend. All of my wife's side of the family was able to make it down for Thanksgiving and see Bryn for the first time. I went the to Michigan State vs. Purdue football game on Saturday with my brother in-law and had a blast watching the Spartans come back in the 4th quarter to win. It was amazing...the stadium was packed full and the entire fan base really gets into all the chants - which the majority of them were from the movie 300. Then last weekend, a big group of friends all rented a bus and tailgated at the IU vs. Purdue game for rivalry weekend. I didn't really care about or watch the game, but we had a blast eating all kinds of food, played a little touch football, and of course, CORNHOLE.

Other than that, these last couple of days have gone really well diet, training, and supplementation wise. I just needed a good long break from everything and took the last month to deload from training and get off most all supplementation as well as eat whatever my heart desired! As of yesterday, everything has been back in check and I am ready to start rocking this offseason!

These last 3 training days have gone really well. I feel like my strength is really working it's way back to where it was before I started dieting and that I will be 100% very soon. I was able to get in a couple of workouts during the holiday weekend with DA BEAST Derek Charlebois since I was up around where he lived for a good week or so. We hit up back one day and chest another. Since then I have hit the last 2 training days with a unique style of rest pauses and drop sets. I am going to continue this style of training for the majority of my offseason as I have found that I get very impressive gains by working out this way.

Diet and supplementation will be kept simple. For diet, I'm simply going to aim for 6 solid meals of about 12-15g fat, 50-60g carbs, 45-50g protein. I hit these numbers the last 2 days and will see how my body responds to this on a weekly basis and adjust from there. On non-training days, I will cut out a couple of carb meals and just replace with green veggies. For supplementation, I will be using a multi, efa, cla, glucosamine/chondroitan/MSM, cissus, whey, pre-workout, BCAAs and creatine. I feel like that's all I need to cover most all of my bases and not having any glaring gaps that would hinder progress.

I will start outlining my daily routine on a regular basis as well as start taking some pictures and videos for those that want to follow along. So, now that the Thanksgiving holiday is over with, and I've had enough time to eat what I want (feeling like crap in the process)and adjust to fatherhood, it's time to start this offseason en route to my next round of shows!

Sporto

[Sporto1633]

Monday - Chest/Back

BB Bench Press
305 RP 5X3X1

BB Bent Over Rows
365 RP 5X3X2

DB Incline Press
95X15
110X10
120X8
125X6 drop 95X6

HS Iso-Lateral Front Lat Pulldowns
2p+35psX15
3ppsX12
3p+25psX10
4ppsX8 drop 2p+25psX8

Free Motion Flys SS Free Motion Pulldowns
125X15/225X12
155X10/235X10
160X10/245X10
165X10/255X10

Sporto

[Sporto1633]

Tuesday - Arms/Calves

BB Decline Close-Grip Bench Press
315 RP 5X3X2

EZ Standing Curls
145 RP 5X3X2

DB Skull Crushers
45X15
50X12
60X8
65X8 drop 40X8

HS Preacher Curls
85X15
95X12
105X8
115X8 drop 70X8

Cable Rope Pushdowns
140X15
160X12
180X8 drop 120X8

DB Seated Hammer Curls
55X10
60X8
65X6 drop 45X6

Plate Loaded Seated Calf Raises
2p+25ps RP 8X5X3X1

Machine Standing Calf Raises
270 RP 8X5X3X1

Sporto

[ThaLadiesMan]

Tommy, how about some pictures/videos, or an update, champ? Blessings and best wishes.

[anti-steroids]

Tuesday - Arms/Calves

BB Decline Close-Grip Bench Press
315 RP 5X3X2

EZ Standing Curls
145 RP 5X3X2

DB Skull Crushers
45X15
50X12
60X8
65X8 drop 40X8

HS Preacher Curls
85X15
95X12
105X8
115X8 drop 70X8

Cable Rope Pushdowns
140X15
160X12
180X8 drop 120X8

DB Seated Hammer Curls
55X10
60X8
65X6 drop 45X6

Plate Loaded Seated Calf Raises
2p+25ps RP 8X5X3X1

Machine Standing Calf Raises
270 RP 8X5X3X1

Sporto

315lbs for cgbp?so thats how you get arms the size of some peoples legs!also how much weight have you gained post contest?

[The Solution]

Good work in here Tommy, look forward to the outlining of your program for the offseason. How much cardio are you going to keep in for the offseason or are you going to drop it completely? Best wishes to you and Kera on the newborn already 3 weeks old!

[stayfit2008]

OK Tom! Great to have met you in Ohio! Now its time to get your Fat on! ;)

[bradb]

Hey Tommy,

Congrats on becoming a father - I just became one myself (7 months old now).

Yes, one definitely needs a break from serious dieting when a newborn is in the house. But things are settling and I plan on getting that d@mn pro card next year.

Great job on the shows and best of luck in the future!

[Sporto1633]

Wednesday - Legs (Glute/Ham Focus)

BB Stiff Leg Deadlifts
455 RP 5X3X2

Machine Lying Leg Curls
110X20
140X10
140X10
150X8 drop 90X8 drop 60X8

Smith Squats - Wide Stance/Below Parallel
275X15
345X10
365X8
385X6 drop 275X8

Glute/Ham Hyperextensions
65X12
80X10
95X8

Machine Kneeling Single Leg Curls
50X15
60X12
65X10
70X8 drop 40X8

Machine Abductor/Adductor
145X20/235X20
145X20/235X20
145X20/235X20

~Starting to feel better each progressive day in the gym that I nail my nutrition and supplementation. Strength is slowly climbing back up to where it was before I started prepping and my energy is still good throughout the day. I had some eggs, turkey bacon, and ezekiel bread toast for breakfast, chicken breast sandwich for lunch, oats and whey for pre-workout meal, dextrose and whey for post workout meal, and I'm about to fix some chicken breast and sweet potatoes for my next meal. Tomorrow is a day off - I'll be in Terre haute all day shooting my commercials for the upcoming tax season. It will be nice to spend the day with family and watch them interact with Bryn...she is changing by the day! Here is a picture of her on Thanksgiving:

http://i60.photobucket.com/albums/h6/Sporto4323/Bryn.jpg

Topic Of The Day - Post Workout Nutrition

Today I wanted to talk a little about what I am going to be doing for post workout nutrition this offseason. This is actually going to be the only meal each day that I use a high GI source for my carbohydrates, and the majority of the time it is going to be dextrose (approximately 50g carbs worth). One, because it is cheap, and two, because it is really effective at spiking insulin for maximum glycogen replenishment. Since it is offseason, I am not worried about the insulin spike in the same way that I am when I am prepping. Along with dextrose, I will be consuming 55g whey (2.5 scoops Scivation Whey), 10g of Primaforce AAKG, and 5g of creatine monohydrate. I like my Arginine consumption POST workout, not PRE workout like most pre-workout formulas have. Mainly because it is far more effective at nutrient absorption than it is getting and maintaining a "pump" - which ultimately does nothing for composition anyway. And lastly, the daily maintenance dose of 5g of creatine monohydrate. I like plain old monohydrate because it is cheap and just as effective as ANY of the other more expensive versions of creatine. So, there you have it - that's what I am going to be doing for my post workout nutrition pretty much this entire offseason. Feel free to comment or ask questions!

Movie Quote Of The Day
"And that divides one from a champion and one from not being a champion. lf you can go through this pain barrier, you may get to be a champion. lf you can't go through, forget it. And that's what most people lack, is having the guts...the guts to go in and just say, ''l'll go through and l don't care what happens.'' lt aches, and if l fall down....l have no fear of fainting in a gym...because l know it could happen. l threw up many times while l was working out. But it doesn't matter, because it's all worth it."

Sporto

[Sporto1633]

Tommy, how about some pictures/videos, or an update, champ? Blessings and best wishes.

I will be posting some very soon!


315lbs for cgbp?so thats how you get arms the size of some peoples legs!also how much weight have you gained post contest?

Nothing beats CGBP for overall tricep mass!

I've gained a good 35lbs, but keep in mind that with my wife being due any day after my contests, I wasn't concerned with reverse dieting this time around...so I put it on rather quickly. But, now that nutrition is in check, I'm sure I will recomp pretty well at this weight as my strength continues to climb!


Good work in here Tommy, look forward to the outlining of your program for the offseason. How much cardio are you going to keep in for the offseason or are you going to drop it completely? Best wishes to you and Kera on the newborn already 3 weeks old!

I will be doing a little bit of cardio on non-training days that I have time to do so. The main reasons being that a) I love being active and want to be doing at least SOMETHING every day, and b) I want to maintain good cardio health.


OK Tom! Great to have met you in Ohio! Now its time to get your Fat on! ;)

It was nice meeting you as well! And believe me, the fat is already on lol!


Hey Tommy,

Congrats on becoming a father - I just became one myself (7 months old now).

Yes, one definitely needs a break from serious dieting when a newborn is in the house. But things are settling and I plan on getting that d@mn pro card next year.

Great job on the shows and best of luck in the future!

Thanks Brad and congrats to you as well!

Ah yes, the newborn definitely changes things and it does make things a little more difficult to live the bodybuilding lifestyle, but my wife and I will make it happen!

Best of luck to you as well on your pro card venture, and if you are looking for some guidance, feel free to hit me up when the time comes!

Sporto

[bradb]

Thanks Brad and congrats to you as well!

Ah yes, the newborn definitely changes things and it does make things a little more difficult to live the bodybuilding lifestyle, but my wife and I will make it happen!

Best of luck to you as well on your pro card venture, and if you are looking for some guidance, feel free to hit me up when the time comes!

Sporto

Thanks for the support. I will hit you up when I get down to the diet suffering. And I will be following you on here as well.

Yeah, my son is now 7 months old and is absolutely hilarious!

The best,

Brad

[adamjohn32]

Just found this thread, will be following your off-season progress. You've been such an inspiration Tommy, looking forward to all the pics, vids, and diet/training info! Take care and congrats on your shows and being a new father.

[bwelch1985]

Hey Tommy, I'm sure you know that most on this board have very little concern w/ the GI scale and attempting to control insulin...myself included. As I understand it, a meal containing a mixture of fat and protein in addition to a high GI carb source pretty much nullifies any huge effect that carb may have on insulin.

My question is: Have you done any experimentation in monitoring your blood glucose levels (w/ a glucometer or some similar tool) to see if there is a direct correlation between certain meals (such as a dextrose/whey meal compared to a chicken/sweet potato meal) and their effect on insulin?

I know Barn01 has been doing some experimentation on himself in that arena and, if I understand correctly, has had pretty insignificant findings...

[Sporto1633]

Friday - Chest/Triceps

Barbell Incline Bench Press
305 RP 5X3X1

EZ Skull Crushers
165 RP 8X4X2

Machine Hammer Strength Decline Press
80X15
95X12
110X10
115X8 drop 65X8

Smith Incline Press (2 second pause at bottom)
235X10
255X8
275X6
295X4 drop 205X6 drop 155X8

Dumbbell Low Incline Flys
70X15
75X12
80X10
85X8 drop 55X8

V-Bar Pushdowns
190X20
210X15
230X12
250X10
255X8 drop 140X10

~Ahh...had a nice day off yesterday and was able to shoot my commercials for the upcoming tax season. Afterwards, I spent some time with the family before heading back to settle in. This morning was nice because I was able to sleep in for a change! I'll be staying up late tonight with the baby so my wife can go to bed early and sleep in tomorrow. We make a great team! I guess that just means I can stay up and catch up on Dexter for once lol. Today's workout went smooth. Strength is still slowly climbing up and my endurance feels on par as well. My body weight is holding at about 225, which is a really good weight for me to grow at. I believe the 3000 calorie diet will keep me close to here, yet provide what I need to continue to grow and gain strength. We shall see! The rest pauses feel better and better and the added drop sets haven't effected my recovery at all. Tomorrow I will really be going to task - I have a big back day planned and I expect another great workout ahead of me!

Topic Of The Day - Mind/Muscle Connection - Chest

I had someone ask for advice today in the gym about chest exercises. One of the main things I always try to tell people is to focus on the mind/muscle connection of the muscle they are trying to work. Sometimes, that's much easier said than done. With chest, one of the things I like to do is focus on my ELBOWS. I find that if I stop focusing on my hands and focus on my ELBOWS doing the pressing, my chest ultimately gets the majority of the work. Keep the chest puffed out (like how the macho boys puff their chest out in front of the ladies) and the shoulder blades pinched together...that way you get the chest to do the majority of the work. You may have to drop the weight, but it will recruit your chest much better!


Movie Quote Of The Day
"Billy...when I say I'm thirsty, it doesn't mean I want you to bring me a glass of water. I want you to sympathize. I want you to say, 'Gloria, I too know what it feels like to be thirsty. I too have had a dry mouth.' I want you to connect with me Billy...through sharing and understanding of dry mouthedness."

Sporto

[Sporto1633]

Thanks for the support. I will hit you up when I get down to the diet suffering. And I will be following you on here as well.

Yeah, my son is now 7 months old and is absolutely hilarious!

The best,

Brad

Awesome! I'm just trying to stay in the moment and enjoy watching her change on a daily basis :) It won't be long before she starts to develop her personality!


Just found this thread, will be following your off-season progress. You've been such an inspiration Tommy, looking forward to all the pics, vids, and diet/training info! Take care and congrats on your shows and being a new father.

Thanks Adam - that means a lot!


Hey Tommy, I'm sure you know that most on this board have very little concern w/ the GI scale and attempting to control insulin...myself included. As I understand it, a meal containing a mixture of fat and protein in addition to a high GI carb source pretty much nullifies any huge effect that carb may have on insulin.

My question is: Have you done any experimentation in monitoring your blood glucose levels (w/ a glucometer or some similar tool) to see if there is a direct correlation between certain meals (such as a dextrose/whey meal compared to a chicken/sweet potato meal) and their effect on insulin?

I know Barn01 has been doing some experimentation on himself in that arena and, if I understand correctly, has had pretty insignificant findings...

I'm aware of what "most" believe as I used to prescribe to a lot of the same ideas that "most" on this board prescribe to :)

Also, the need to control insulin does depend on the insulin sensitivity/resistance of the person in question...which of course, changes in everyone as they age whether you were blessed in this department or not.

Furthermore, adding protein/fat to a meal with a high GI carb source doesn't "nullify" anything completely. The effect is still there, but what you may or may not experience depends highly on how efficient insulin is in your individual body. Most of the people you are referring to on here are young have yet to experience the body changes that will inevitably come. Sure, they may get away with some thing snow, but that will surely change.

Another thing, ask ANYONE who is more IR if they can feel a difference in the two meals you questioned. They will tell you there is a big difference. If GI didn't matter at all no matter what, do you think diabetics would have all the problems they do? So it all depends.

And, with respect to the majority of bodybuilders (you will always have exceptions to the rule and will look awesome in spite of what they do), there is a much different "look" while being at the same level of leanness when one controls insulin and food source. A lot of guys can get lean with glutes, but they can't seem to figure out why they don't look hard and grainy ;)

Sporto

[co1e_train]

Hey Sporto,


i had a quick question for clarity about post workout carbs and what kind of GI the carb is. Does it really matter at the end of the day? I normally use oats as my post workout source and i have had good gains. I just ask cause there are, like anything else, 13423 opinions. Im with most of the people here on the board about not caring what the GI is so I guess i just want to understand it more than I do for the sake of having more knowledge.



-the train

[bwelch1985]

Hey Sporto,


i had a quick question for clarity about post workout carbs and what kind of GI the carb is. Does it really matter at the end of the day? I normally use oats as my post workout source and i have had good gains. I just ask cause there are, like anything else, 13423 opinions. Im with most of the people here on the board about not caring what the GI is so I guess i just want to understand it more than I do for the sake of having more knowledge.



-the train

Tommy addressed this pretty well in the post above yours.


As far as the "hard, grainy" look goes, obviously a significant factor there is simply outstanding conditioning. You achieved, quite possibly, the best conditioning I've ever seen this year. I mean, your face alone spoke volumes on how retardedly lean you got...and I don't even need to mention the gl00tz!:D I'm sure you would agree that the months of hard dieting and training were the biggest factors in determining your incredible shape.

Now, when it comes to the little extra things BEYOND just getting freakshow lean...such as water, sodium, food sources, insulin control, supplementation...I would definately be interested in hearing your thoughts on these subjects and what you've learned this year about manipulating these things to truly benefit your physique. Obviously the minute details are insignificant as every body is different, but I hope you'll be willing to share some specifics of your prep as it relates to these topics (i.e. what were the food source rules you followed?, what supplements did you take and when?, how did you manipulate sodium/potassium/water in the final week?)

Basically I'm just interested in learning about some of the "little things" that are not well known on this board that you've clearly gotten a firm grasp on during your prep...any information you're willing to divulge I'm really anxious to hear!:)

Sorry for the wall of text and thanks Tommy!

[anti-steroids]

Movie Quote Of The Day
"Billy...when I say I'm thirsty, it doesn't mean I want you to bring me a glass of water. I want you to sympathize. I want you to say, 'Gloria, I too know what it feels like to be thirsty. I too have had a dry mouth.' I want you to connect with me Billy...through sharing and understanding of dry mouthedness."

Sporto


ha! White men cant jump! :D

[JohnBrowne]

I'm aware of what "most" believe as I used to prescribe to a lot of the same ideas that "most" on this board prescribe to :)

Also, the need to control insulin does depend on the insulin sensitivity/resistance of the person in question...which of course, changes in everyone as they age whether you were blessed in this department or not.

Furthermore, adding protein/fat to a meal with a high GI carb source doesn't "nullify" anything completely. The effect is still there, but what you may or may not experience depends highly on how efficient insulin is in your individual body. Most of the people you are referring to on here are young have yet to experience the body changes that will inevitably come. Sure, they may get away with some thing snow, but that will surely change.

Another thing, ask ANYONE who is more IR if they can feel a difference in the two meals you questioned. They will tell you there is a big difference. If GI didn't matter at all no matter what, do you think diabetics would have all the problems they do? So it all depends.

And, with respect to the majority of bodybuilders (you will always have exceptions to the rule and will look awesome in spite of what they do), there is a much different "look" while being at the same level of leanness when one controls insulin and food source. A lot of guys can get lean with glutes, but they can't seem to figure out why they don't look hard and grainy ;)

Sporto

I see guys shift from the broscience to valid science all the time but to see you move back towards perpetuating classic bodybuilding myths is truly unfortunate.

[DanTheManB]

I see guys shift from the broscience to valid science all the time but to see you move back towards perpetuating classic bodybuilding myths is truly unfortunate.

Dont listen to him tommy, he's a strong hater!

I hear you bout GI ....so I'll be your assistant lab partner in Bro Science

[zmcdole]

I'll be following along more closely than I thought. I'm gonna be a daddy as well in May. It will be nice to follow someone who shares the same passion and is a father.

[JohnBrowne]

Dont listen to him tommy, he's a strong hater!

I hear you bout GI ....so I'll be your assistant lab partner in Bro Science

Yeah this is something we disagree on. GI/GL/II/IL is all irrelevant in any realistically practical situation for a bodybuilder.

[DanTheManB]

Yeah this is something we disagree on. GI/GL/II/IL is all irrelevant in any realistically practical situation for a bodybuilder.

I'm only disagreeing sarcastically....


*secretly chooses barley over poptarts anyway*

[AustrianOakJr]

First, Congrats Tommy!!! That is a one cute kid.......good thing she gets her looks from mom. ;)


I'll be following along more closely than I thought. I'm gonna be a daddy as well in May. It will be nice to follow someone who shares the same passion and is a father.

Congrats to you as well! Fatherhood adds a whole other dimension to this sport.....and well, just about anything. Learning to live your dreams and passions while putting your kids ahead of yourself is very, very difficult....especially towards the end of a prep when your mind is 100% focused on what you need to accomplish....and youre grumpy and tired. Its all you can do to exert the effort and tell yourself that your fam has to come first.



Basically I'm just interested in learning about some of the "little things" that are not well known on this board that you've clearly gotten a firm grasp on during your prep...any information you're willing to divulge I'm really anxious to hear!:)

!

I second this motion! :) .....realizing that this is individual to you, Tommy.....but it would be interesting to look into the things that you learned about yourself.

[Work-Hard]

I have always prescribed to the follwoing notion:

Regardless of whether GI has a significant impact on the ability get lean, in general, lower GI foods (sweet potatos, oats, brown rice, veggies and fruit) have a higher and more complex micronutrient profile. This has always lead me to the assumption that a diet high in nutritionally dense food would lead to a more appealing, dry, well conditioned physique.

Again, just my opinion so take it for what its worth.

[DanTheManB]

I have always prescribed to the follwoing notion:

Regardless of whether GI has a significant impact on the ability get lean, in general, lower GI foods (sweet potatos, oats, brown rice, veggies and fruit) have a higher and more complex micronutrient profile. This has always lead me to the assumption that a diet high in nutritionally dense food would lead to a more appealing, dry, well conditioned physique.

Again, just my opinion so take it for what its worth.

agree 100%...the less additives the better

[JohnBrowne]

I have always prescribed to the follwoing notion:

Regardless of whether GI has a significant impact on the ability get lean, in general, lower GI foods (sweet potatos, oats, brown rice, veggies and fruit) have a higher and more complex micronutrient profile. This has always lead me to the assumption that a diet high in nutritionally dense food would lead to a more appealing, dry, well conditioned physique.

Again, just my opinion so take it for what its worth.

Oh I absolutely agree with that and I'm not one of the radical "antibroscientists" that will tell people to eat **** just because they "can".

But in terms of insulin manipulation... no matter what you eat you can't manipulate it to any meaningful degree without bringing in exogenous humulin.

[Sporto1633]

Saturday - Back/Biceps

Barbell Rack Deadlifts
Top Set: 585X8

EZ Preacher Curls
125 RP 8X5X3X1

Nautilus XP Load Lat Pull-Downs
3ppsX15
3p+25psX12
4ppsX10
4p+25psX8 drop 2p+25psX8

Seated Hammer Curls
60X10
65X8
70X7 drop 45X8

Seated Close Grip Cable Rows SS Smith Machine Shrugs
270X10/365X10
285X10x405X10

Nautilus Nitro Machine Preacher Curls SS Standing Rope Hammer Curls
140X10/52.5X12
155X8 drop 95X8/52.5X12

~Today didn't start off very well. A very good ollege friend of mine, out of nowhere, suddenly turned on me this morning. This was a guy whom I considered to be a very good friend...we were lifting buddies all through college, hung out all the time, was in the same fraternity, etc. Anyway, I tried to keep in touch with him as much as I could ever since we graduated college and went separate ways. He actually competed in the Mr. ISU the year before I did, so he was a fellow bodybuilder as well - although I don't think he has competed since then. Well, as far as I knew, we were still good friends...I tried meeting up with him a couple times while I was traveling for Scivation this summer, but it didn't end up working out. Well, according to him, I guess I am the most self-absorbed person he knows and I only care about myself - his proof is the Inside The Life video (#15) where I make a comment that backstage before a contest I only worry about and focus on myself. On top of that, supposedly I'm this huge drug user because back in college I guess I had some back acne or something (this is coming from a guy who also admitted to me he was juicing). Anyway, it sucks because this was all unbeknownst to me that he apparently felt this way until today. So I started off the day losing what I thought was a good friend. At first I was a little sad about it, then as I talked about it at the gym, I started to get a little pissed - that's when I just fueled it into the workout to bump the weights up a little more and make the most of it. Now, I'm over it and moving on! Sorry for the mini rant, but I think it helps to write stuff like this out sometimes and show that we all go through things like this in life and it's how hwe choose to handle it and grow from it that makes us who we are.

The workout started off with a bang - I was able to rack deadlift 585 for 8 reps without a belt, and it felt GREAT! My next rotation through this workout, I'm going to incorporate a little something different to start off each day, and knowing that I can do this 8 times has me excited for the next back workout :D Everything felt pretty good today and my strength is just about back to where it was before I started dieting. I'm maintaining weight, hitting my meals, and keeping up with my supplementation. So far so good. I have a lot of work to do, and this is only the beginning! Tonight, I'm going to take a "free" meal and have date might with the wifey and princess. Tomorrow, I'm either gonna work in a leg day after church or take the day off and do some light cardio and stretching...it all depends on how the lower back and core feels tomorrow after thos rack deads!

Topic Of The Day - Relationships

Something that I firmly believe in is that one of the most important things we can do with our lives is develop friendships/rrelationhips with people. I believe that it's the intangible things in life that truly matter as opposed to the physical things - toys, house, cars, etc. Honestly, I even feel like that is one thing that may truly hold beyond this life into the next...those connections we develop with other people. I guess that's why it hit me pretty hard to lose a good friend today out of nowhere. I realize that you can't please everyone, and sometimes no matter what you do and how benevolent your agenda is, there will always be people out there waiting to try and tear you down and claim your intentions aren't genuine. That's just part of life. It's times like these where I like to step back and take a look at all the good I have in my life that I have been blessed with and put my focus back on the things that truly matter...because at the end of the day, that's what is most important to me :)

Movie Quote Of The Day

"Gozer the Traveler. He will come in one of the pre-chosen forms. During the rectification of the Vuldrini, the traveler came as a large and moving Torg! Then, during the third reconciliation of the last of the McKetrick supplicants, they chose a new form for him: that of a giant Slor! Many Shuvs and Zuuls knew what it was to be roasted in the depths of the Slor that day, I can tell you!"

Sporto

[InclineDBPresss]

Always an inspiration and Topic of the day is a great addition! Do you have a comment on high reps vs low reps :D

[Sporto1633]

Hey Sporto,


i had a quick question for clarity about post workout carbs and what kind of GI the carb is. Does it really matter at the end of the day? I normally use oats as my post workout source and i have had good gains. I just ask cause there are, like anything else, 13423 opinions. Im with most of the people here on the board about not caring what the GI is so I guess i just want to understand it more than I do for the sake of having more knowledge.



-the train

In my opinion, at the end of the day, unless you are competing and below setpoint, it isn't something you are going to notice at all unless you have insulin resistance issues. Even then, I don't believe it will hinder total progress either. If you are a person that is more IR, you will probably notice your energy levels are all over the place, and this becomes more noticeable the leaner you get. Other than that, especially when not cutting, it's not a big concern at all.


As far as the "hard, grainy" look goes, obviously a significant factor there is simply outstanding conditioning. You achieved, quite possibly, the best conditioning I've ever seen this year. I mean, your face alone spoke volumes on how retardedly lean you got...and I don't even need to mention the gl00tz!:D I'm sure you would agree that the months of hard dieting and training were the biggest factors in determining your incredible shape.

Yes, the most significant factor is definitely being lean enough, however, there were several bodybuilders at both my shows that were lean enough (with glutes) that still didn't have the hard/grainy look. There was a reason for that (since I know how some of these people did their peak week)...


Now, when it comes to the little extra things BEYOND just getting freakshow lean...such as water, sodium, food sources, insulin control, supplementation...I would definately be interested in hearing your thoughts on these subjects and what you've learned this year about manipulating these things to truly benefit your physique. Obviously the minute details are insignificant as every body is different, but I hope you'll be willing to share some specifics of your prep as it relates to these topics (i.e. what were the food source rules you followed?, what supplements did you take and when?, how did you manipulate sodium/potassium/water in the final week?)

Basically I'm just interested in learning about some of the "little things" that are not well known on this board that you've clearly gotten a firm grasp on during your prep...any information you're willing to divulge I'm really anxious to hear!:)

Sorry for the wall of text and thanks Tommy![/QUOTE]

I will definitely touch on these at some point! I'm actually in the process of getting it all into writing in a book/pamphlet format...


ha! White men cant jump! :D

Classic, huh? More to come!!!


I see guys shift from the broscience to valid science all the time but to see you move back towards perpetuating classic bodybuilding myths is truly unfortunate.

Why is that? Someone asked me my opinion, and based on what I have seen over the last few years in both myself and countless clients, I gave my honest thoughts. In fact, I've been pretty clear that I don't even think GI of a source should necessarily be considered unless someone is competing and below setpoint - and even then it's not a matter of whether you will hinder progress, but rather how efficient your progress will be from then on. I really don't see how this is an undebateable topic either. If GI is insignificant on all levels, then why is it that IR people feel and perform much better on low/zero carb diets where insulin is hardly present? And when you take those same people and have them eat meals that spike insulin levels, they feel like crap and/or want to immediately take a nap? Because obviously there is something going on there with repsect to insulin and food choice...

In addition, all I can do is give my opinion based on what I have seen several times over and over when experimenting on myself and clients. It was only then that I could actually see noticeable differences..

And if my advice is so unfortunate, you may want to re-think reading my journal beyond this point. All I am tyring to do is help those who are seeking help and asking how I personally do things and what I personally believe on certain topics...


Dont listen to him tommy, he's a strong hater!

I hear you bout GI ....so I'll be your assistant lab partner in Bro Science

Even if he is, there are better ways to discuss a difference of opinion instead of making comments the way he did - THAT was unfortunate...


I'll be following along more closely than I thought. I'm gonna be a daddy as well in May. It will be nice to follow someone who shares the same passion and is a father.

Congrats! It throws a whole new set of challenges into the mix, but it is still the best thing in the world!


Yeah this is something we disagree on. GI/GL/II/IL is all irrelevant in any realistically practical situation for a bodybuilder.

And I don't disagree with that EXCEPT at a certain level of leanness when even the tiniest things start to count in the overall efficiency of things...


First, Congrats Tommy!!! That is a one cute kid.......good thing she gets her looks from mom. ;)

Ha! No kidding!


Congrats to you as well! Fatherhood adds a whole other dimension to this sport.....and well, just about anything. Learning to live your dreams and passions while putting your kids ahead of yourself is very, very difficult....especially towards the end of a prep when your mind is 100% focused on what you need to accomplish....and youre grumpy and tired. Its all you can do to exert the effort and tell yourself that your fam has to come first.

It certainly is...that's just one ofmany reasons I plan on taking another solid 2.5 years off...I'm going to need to prepare myself for a prep that includes little ones :)


I second this motion! :) .....realizing that this is individual to you, Tommy.....but it would be interesting to look into the things that you learned about yourself.

Coming soon!


I have always prescribed to the follwoing notion:

Regardless of whether GI has a significant impact on the ability get lean, in general, lower GI foods (sweet potatos, oats, brown rice, veggies and fruit) have a higher and more complex micronutrient profile. This has always lead me to the assumption that a diet high in nutritionally dense food would lead to a more appealing, dry, well conditioned physique.

Again, just my opinion so take it for what its worth.

I am in 100% agreement. So much so that I have chosen to eat the same way in the offseason to get the most bang for my buck nutrition-wise from my food selection. If it allows me to gain even the slightest ground on my competitors the next time I compete, it will be worth it!


Oh I absolutely agree with that and I'm not one of the radical "antibroscientists" that will tell people to eat **** just because they "can".

But in terms of insulin manipulation... no matter what you eat you can't manipulate it to any meaningful degree without bringing in exogenous humulin.

Let me ask you this...when someone is trying to go from lean to extraordinarily lean (all below setpoint), then would you say that even that "meaningful degree" could possibly matter at that point?

Sporto

[Sporto1633]

Always an inspiration and Topic of the day is a great addition! Do you have a comment on high reps vs low reps :D

First of all, I am addicted to Dexter! :D

Second, it is my firm belief that BOTH high reps and low reps matter if you want full muscular development!

Sporto

[anti-steroids]

First of all, I am addicted to Dexter! :D

Second, it is my firm belief that BOTH high reps and low reps matter if you want full muscular development!

Sporto

agree 10000% my reps can range from as low as 1 and as high as 50! dude even the fat girl needs love too!

[AustrianOakJr]

It certainly is...that's just one ofmany reasons I plan on taking another solid 2.5 years off...I'm going to need to prepare myself for a prep that includes little ones :)





Wise move. Very wise. Prior to my son being born I was a recreational bodybuilder and would hit the gym pretty regularly.....2-4 times per week. After he was born, i think I might have hit the gym maybe 2-4 times a YEAR for first few years of his life. And I think I put on a good, solid 40 lbs of fat......so just dont wander off the path like I did. By the time my daughter was born I started to learn the balance .....but its still a struggle.

[JohnBrowne]

Can you explain from a physiological perspective why you think that being extremely lean somehow changes the body's insulin response to food/changes body water balance in response to insulin?

And I'm not sure why you're bringing diabetics into the equation at all... please show me where it is that I claimed that GI/GL/II/IL is irrelevant for diabetics. We're talking about extremely active athletes who for the most part are not clinically insulin resistant.

I may come off as aggressive but the point I'm trying to get across is that if you can't explain your experience other than purely anecdotally then it has NO empirical value whatsoever and is the epitome of "broscience".

[JohnBrowne]

One, because it is cheap, and two, because it is really effective at spiking insulin for maximum glycogen replenishment.

I think that's what originally got to me because insulin has very little to do with glycogen replenishment... glycogen synthesis isn't insulin dependent.

[J_Bo]

Can you explain from a physiological perspective why you think that being extremely lean somehow changes the body's insulin response to food/changes body water balance in response to insulin?



I really don't think he ever said the body's response changes when you get extremely lean. Only that those fluctuation could have a more noticeable impact on a physique that is that lean... that's how I take what he said.

[AustrianOakJr]

Can you explain from a physiological perspective why you think that being extremely lean somehow changes the body's insulin response to food/changes body water balance in response to insulin?
.

The further you go below your set point, the more insulin sensitive you become. I know you dont like anecdotal evidence but.......I can eat an entire apple pie covered in a ice cream sundae and topped with a quart of honey and feel OK when im sitting above my set point. If I eat a real sugary meal after months of dieting to contest level leanness I need smelling salts to keep from passing out from the insulin response. There is no doubt about it for me....insulin response changes.

[JohnBrowne]

The further you go below your set point, the more insulin sensitive you become. I know you dont like anecdotal evidence but.......I can eat an entire apple pie covered in a ice cream sundae and topped with a quart of honey and feel OK when im sitting above my set point. If I eat a real sugary meal after months of dieting to contest level leanness I need smelling salts to keep from passing out from the insulin response. There is no doubt about it for me....insulin response changes.

That statement is true and contradicts the rest of your post.

Sounds like you need to get your fasting glucose tested.

[JohnBrowne]

I really don't think he ever said the body's response changes when you get extremely lean. Only that those fluctuation could have a more noticeable impact on a physique that is that lean... that's how I take what he said.

Assuming that insulin has an effect on "hardness" or "dryness", how does it do so?

I'm not saying it's impossible but I just don't see it from a physiological perspective.

[AustrianOakJr]

That statement is true and contradicts the rest of your post.

Sounds like you need to get your fasting glucose tested.

Perhaps I worded that wrong. I have been in the situation a few times where I take in a lot of sugar in one shot right after a contest (post contest feed fest) and I get super lightheaded and sick (actually blacked out once). What I believe is happening is that blood sugar is sky rocketing and my body's insulin response is falling short due to the fact that insulin is normally not needed in such large doses because I have become very insulin sensitive. The carbs enter the system, my body releases a normal amount of insulin but blood sugar rises much faster and higher than normal.....I feel sick......give a few minutes and the insulin response catches up. Im not a doc......but this is my best educated guess as to whats happening.

Either way....insulin sensitivity changes the leaner I get.

[JohnBrowne]

Perhaps I worded that wrong. I have been in the situation a few times where I take in a lot of sugar in one shot right after a contest (post contest feed fest) and I get super lightheaded and sick (actually blacked out once). What I believe is happening is that blood sugar is sky rocketing and my body's insulin response is falling short due to the fact that insulin is normally not needed in such large doses because I have become very insulin sensitive. The carbs enter the system, my body releases a normal amount of insulin but blood sugar rises much faster and higher than normal.....I feel sick......give a few minutes and the insulin response catches up. Im not a doc......but this is my best educated guess as to whats happening.

Either way....insulin sensitivity changes the leaner I get.

What you're describing is essentially type 1 diabetes... has nothing to do with insulin sensitivity and everything to do with insulin production.

Again I would highly recommend you get your fasting glucose and glucose tolerance tested because that's indicative of an underlying health problem.

[zmcdole]

What you're describing is essentially type 1 diabetes... has nothing to do with insulin sensitivity and everything to do with insulin production.

Again I would highly recommend you get your fasting glucose and glucose tolerance tested because that's indicative of an underlying health problem.

Getting stage lean isn't exactly a healthy thing to do and it shouldn't be a surprise that he would respond that way to large amounts of sugars after a long prep. I've heard that same story from many people. As he said, if he has a large amount of sugar in the offseason he doesn't have that issue.

[DanTheManB]

The further you go below your set point, the more insulin sensitive you become. I know you dont like anecdotal evidence but.......I can eat an entire apple pie covered in a ice cream sundae and topped with a quart of honey and feel OK when im sitting above my set point. If I eat a real sugary meal after months of dieting to contest level leanness I need smelling salts to keep from passing out from the insulin response. There is no doubt about it for me....insulin response changes.

you get drunk much faster too

[DanTheManB]

What you're describing is essentially type 1 diabetes... has nothing to do with insulin sensitivity and everything to do with insulin production.

Again I would highly recommend you get your fasting glucose and glucose tolerance tested because that's indicative of an underlying health problem.

I'd get the sugar high...never have I had the blacking out feeling or feeling sick. I love insulin spikes.

Just my random .02 cents

[CklueD]

Can you explain from a physiological perspective why you think that being extremely lean somehow changes the body's insulin response to food/changes body water balance in response to insulin?


Uhmm.. it's called calorie partitioning.. This is an article from Lyle McDonald..


http://www.bodyrecomposition.com/muscle-gain/calorie-partitioning-part-1.html


The question is why, why is bodyfat percentage having such a profound impact on P-ratio. Well, there are a few easy answers. One is that bodyfat and insulin sensitivity tend to correlate: the fatter you get, the more insulin resistant you tend to get and the leaner you are the more insulin sensitive you tend to be.

[AustrianOakJr]

What you're describing is essentially type 1 diabetes... has nothing to do with insulin sensitivity and everything to do with insulin production.

Again I would highly recommend you get your fasting glucose and glucose tolerance tested because that's indicative of an underlying health problem.

I would highly doubt that i am a type 1 diabetic. Usually type one diabetics have a hard time gaining weight/muscle because the body doesnt use glucose properly. I would be lacking strength, tired, etc. I dont have any of those symptoms. The only time I experience anything like this is when I am in the depths of prep and deprived of glucose for a long period of time.



you get drunk much faster too

The times I have had too much to drink I think I can count on about three fingers and none were during prep or when I was very lean. But I have had a drink at a post contest party and you are very right......I was feeling it within minutes of the first sip. But EVERYTHING hits the blood much faster when you are starving. Its not just hunger......the body literally thinks its starving. I wont pretend to know the exact mechanism or the science behind it, but the body becomes very efficient at getting nutrients into the blood and fast.

[DanTheManB]

I would highly doubt that i am a type 1 diabetic. Usually type one diabetics have a hard time gaining weight/muscle because the body doesnt use glucose properly. I would be lacking strength, tired, etc. I dont have any of those symptoms. The only time I experience anything like this is when I am in the depths of prep and deprived of glucose for a long period of time.




The times I have had too much to drink I think I can count on about three fingers and none were during prep or when I was very lean. But I have had a drink at a post contest party and you are very right......I was feeling it within minutes of the first sip. But EVERYTHING hits the blood much faster when you are starving. Its not just hunger......the body literally thinks its starving. I wont pretend to know the exact mechanism or the science behind it, but the body becomes very efficient at getting nutrients into the blood and fast.

Yea, pretty amazing

[JohnBrowne]

Oak how low was your carb intake at the end of prep?

[AustrianOakJr]

Oak how low was your carb intake at the end of prep?

It went as low as 130g at the very end.

[InclineDBPresss]

First of all, I am addicted to Dexter! :D

Second, it is my firm belief that BOTH high reps and low reps matter if you want full muscular development!

Sporto

Haha I agree with you on Dexter, but that was kinda random!

[InclineDBPresss]

What you're describing is essentially type 1 diabetes... has nothing to do with insulin sensitivity and everything to do with insulin production.

Again I would highly recommend you get your fasting glucose and glucose tolerance tested because that's indicative of an underlying health problem.

I don't like bro science but I am also against looking at every system in the body as an isolated thing. You might look at insulin response from various meals at various body fat. Okay, that is the INSULIN response. And you are trying to judge whether it was the INSULIN response causing something. But the body has a million complex functions for everything.

You can know whether a high GI carb meal had a "Good" or "bad" result a particular time but you can't take that and say that it was 100% due to the meal's insulin response. But being able to say whether its bad or good is enough for me.

[jdarndt]

Tommy,

Congratulations on all the amazing things happening in your life right now. Could you explain what you mean when you say your body will recomp at a certain weight? Is this able to happen when eating at maintenance? I suppose you mean you will lose fat and gain LBM. Thank you!

John

[adamjohn32]

First of all, I am addicted to Dexter! :D


that show is pretty addicting! thought you might like this, happy holidays!

http://www.youtube.com/watch?v=y7rdWRb-XKQ

(embedding has been disabled for some reason)

[Sporto1633]

Sunday - Legs

Barbell Squats
225X20
275X20
315X15
365X10
405X6 drop 225X12

Hack Squats SS Leg Press
3p+25psX20/4p+25psX20
5ppsX12/6ppsX12
6ppsX8/7ppsX12
6p+25psX5/7ppsX12

Lying Leg Curls
90X20
115X12
130X10
140X8 drop 85X8

Leg Extensions
130X20
160X15
165X15
210X10 drop 135X10 drop 80X10

Machine Abductor/Adductor
140X20/235X20
140X20/235X20
140X20/135X20

Tuesday - Chest/Back Width/Shoulders

Barbell Bench Press
135X20 (Warm-Up)
185X15 (Warm-Up)
225X10 (Warm-Up)
265X10
295X6
315X4 drop 225X8

Nautilus XP Load Lat Pull-Downs
3p+5psX15
3p+30psX12
4p+5psX10
4p+30psX8 drop 2p+30psX8

Smith Machine Upright Rows
105X15
115X12
125X10
135X8 drop 95X8

Dumbbell Incline Press
95X15
110X10
120X8
130X4 drop 80X10

Close Grip Cable Lat Pull-Downs
190X15
220X10
235X8
245X8 drop 170X8

Hammer Strength Military Press
2ppsX15
3ppsX8
3p+10psX6 drop 2p+10psX6 drop 1p+10psX6

Low-To-High Cable Flys
60psX15
80psX12
80psX12

Wednesday - Arms/Calves

V-Bar Push-Downs
150X20
160X20
190X15
210X12
250X8 drop 160X8

Barbell Bicep Curls
95X15
115X10
125X8
135X6 drop 95X6

Dumbbell Skull Crushers
50X15
60X10
65X8
65X8 drop 45X6

Dumbbell Hammer Curls
55X10
60X8
65X6
70X6 drop 40X10

Overhead Cable Extensions
120X12
130X12
130X12

Hammer Strength Preacher Curls SS EZ Reverse Curls
100X12/45X12
100X11/45X12
100X10/45X12

Seated Plate Loaded Calf Raises
2p+25psX10 - Sporto Tempo
2p+25psX10 - Sporto Tempo
2p+25psX10 - Sporto Tempo

Standing Calf Raise Machine
240X10 - Sporto Tempo
240X10 - Sporto Tempo
240X10 - Sporto Tempo

~It's already getting late (for me anyway as a new parent lol) so I 'm not going to comment much here this time, just posting my last few days of workouts!

Movie Quote Of The Day

"Say, the reason I'm calling is I wanted to tell you a little bit about the candidacy of Al Donnelly. Al Donnelly's a guy with a dream. His dream is to become governor of this great state of Washington. Hell, every guy's got his dream, am I right? Between you, me and the wall here, I doozy myself last night. Get this: A corn-fed harvest mouse, a hooker, a nun, a Flemish peasant woman. Whips, chains, whistles yo-yo's. A circus midget. My grandmother riding by on a bicycle giving me the finger, and a duck! Now, I don't know...are you crying? Oh my Lord. I am sorry honey, please don't...could you get your daddy on the phone? No, don't hang up please I..."

Sporto

[Sporto1633]

agree 10000% my reps can range from as low as 1 and as high as 50! dude even the fat girl needs love too!

Fat girls need love too...but they gotta pay! (Family Guy quote..not trying to be an ass lol)


Wise move. Very wise. Prior to my son being born I was a recreational bodybuilder and would hit the gym pretty regularly.....2-4 times per week. After he was born, i think I might have hit the gym maybe 2-4 times a YEAR for first few years of his life. And I think I put on a good, solid 40 lbs of fat......so just dont wander off the path like I did. By the time my daughter was born I started to learn the balance .....but its still a struggle.

It's all about balance! I'm learning how to keep a nice balance as we speak! Of course, it helps to have a wife who understands the lifestyle!


Can you explain from a physiological perspective why you think that being extremely lean somehow changes the body's insulin response to food/changes body water balance in response to insulin?

And I'm not sure why you're bringing diabetics into the equation at all... please show me where it is that I claimed that GI/GL/II/IL is irrelevant for diabetics. We're talking about extremely active athletes who for the most part are not clinically insulin resistant.

I may come off as aggressive but the point I'm trying to get across is that if you can't explain your experience other than purely anecdotally then it has NO empirical value whatsoever and is the epitome of "broscience".

I never said nor implied that being extremely lean changes the insulin response to food.

And no, we are not just talking about extremely active athletes, there are plenty of bodybuilders, and great ones at that, who are more IR than they are IS...especially older bodybuilders.

I don't mind the aggressive part, but you are making assumptions AND you are being a pr*ck about it. It is possible to discuss things without an attitude like you are all high and mighty with knowledge you know...besides, my experiences with myself and my clients all show that something is obviously working - whether there is a study done to prove it is pointless to me since I care about what works practically in the real world, at real shows.


I think that's what originally got to me because insulin has very little to do with glycogen replenishment... glycogen synthesis isn't insulin dependent.

So you believe that insulin plays no role in calorie partitioning?


I really don't think he ever said the body's response changes when you get extremely lean. Only that those fluctuation could have a more noticeable impact on a physique that is that lean... that's how I take what he said.

Exactly. When you get extremely lean, calorie partitioning becomes much more significant when tyring to achieve a certain look. Again, many bodybuilders can get lean with glutes, but because of little things like food source, they will lack other attributes...


Assuming that insulin has an effect on "hardness" or "dryness", how does it do so?

I'm not saying it's impossible but I just don't see it from a physiological perspective.

I was mainly looking at the insulin response from food intake from a calorie partitioning perspective. When you are extremely lean, every little bit matters...

And you can argue with me all you want, the results I have seen over and over are enough for me to keep doing what I am doing. Most people that I have worked with who have not paid attention to food source before, all report a wide range of looks throughout a given week. When they started working with me and paying attention to food source, they had a very consistent look throughout their entire prep.

Hmm...


Getting stage lean isn't exactly a healthy thing to do and it shouldn't be a surprise that he would respond that way to large amounts of sugars after a long prep. I've heard that same story from many people. As he said, if he has a large amount of sugar in the offseason he doesn't have that issue.

No it's not...there is no doubt a lot going on that doesn't go on in normal healthy adults. Trying to compare a legitimate 3-4% bodybuilder to a normal 10-14% active person is like comparing apples to oranges.


Uhmm.. it's called calorie partitioning.. This is an article from Lyle McDonald..


http://www.bodyrecomposition.com/muscle-gain/calorie-partitioning-part-1.html

Nice find! I've had several discussions with Lyle on this very topic...


I would highly doubt that i am a type 1 diabetic. Usually type one diabetics have a hard time gaining weight/muscle because the body doesnt use glucose properly. I would be lacking strength, tired, etc. I dont have any of those symptoms. The only time I experience anything like this is when I am in the depths of prep and deprived of glucose for a long period of time.




The times I have had too much to drink I think I can count on about three fingers and none were during prep or when I was very lean. But I have had a drink at a post contest party and you are very right......I was feeling it within minutes of the first sip. But EVERYTHING hits the blood much faster when you are starving. Its not just hunger......the body literally thinks its starving. I wont pretend to know the exact mechanism or the science behind it, but the body becomes very efficient at getting nutrients into the blood and fast.

No you are not type I diabetic LOL


It went as low as 130g at the very end.

Lucky...mine went even lower lol


Haha I agree with you on Dexter, but that was kinda random!

I am definitely random!


I don't like bro science but I am also against looking at every system in the body as an isolated thing. You might look at insulin response from various meals at various body fat. Okay, that is the INSULIN response. And you are trying to judge whether it was the INSULIN response causing something. But the body has a million complex functions for everything.

You can know whether a high GI carb meal had a "Good" or "bad" result a particular time but you can't take that and say that it was 100% due to the meal's insulin response. But being able to say whether its bad or good is enough for me.

All I care about are real world results. When food source was strictly controlled, noticeable differences were made...especially in the final look on stage. Period.


Tommy,

Congratulations on all the amazing things happening in your life right now. Could you explain what you mean when you say your body will recomp at a certain weight? Is this able to happen when eating at maintenance? I suppose you mean you will lose fat and gain LBM. Thank you!

John

Thanks!

Basically I just mean that I will be controlling cals and food source, maintaining around this weight, and focusing on strength gains in all rep ranges. I feel like this is a good weight for me to be at and grow, and as I build muscle and weight starts to creep, I will adjust things to stay around here (mini cuts, etc.)


that show is pretty addicting! thought you might like this, happy holidays!

http://www.youtube.com/watch?v=y7rdWRb-XKQ

(embedding has been disabled for some reason)

Nice!

Sporto

[zmcdole]

Lay out your plan then... do you use the GI or the II and in what context?

Also, how does food source specifically relate to calorie partitioning?

I'm not sure why your questioning this guy. It's not like he's saying that everything he does is gospel and EVERYBODY should do it or they'll look like crap. The guy is a freaking IFPA Pro for crying out loud!! He might know a thing or two about bodybuilding. It's one thing to question if you're trying to learn. BRB telling Cutler that everything he does is BS.

[JohnBrowne]

I'm not sure why your questioning this guy. It's not like he's saying that everything he does is gospel and EVERYBODY should do it or they'll look like crap. The guy is a freaking IFPA Pro for crying out loud!! He might know a thing or two about bodybuilding. It's one thing to question if you're trying to learn. BRB telling Cutler that everything he does is BS.

I'm wondering if there is any logic behind it other than "I ate like X and then like Y and I looked better when I ate Y" - which is no doubt reasonable in a singular case but I'm looking at this empirically.

I find it unfortunate that so many people take what pros say without expecting some rationale behind it.

I asked Tommy because he used to be a huge advocate of eating "within macros" and similarly he used to be against flat bench pressing as a chest exercise and he's changed his mind on both. It's worth the line of questioning.

Sorry that so many of you are so upset by something on the internet. Christ.

[zmcdole]

I'm wondering if there is any logic behind it other than "I ate like X and then like Y and I looked better when I ate Y" - which is no doubt reasonable in a singular case but I'm looking at this empirically.

I find it unfortunate that so many people take what pros say without expecting some rationale behind it.

I asked Tommy because he used to be a huge advocate of eating "within macros" and similarly he used to be against flat bench pressing as a chest exercise and he's changed his mind on both. It's worth the line of questioning.

Sorry that so many of you are so upset by something on the internet. Christ.

I see what you're saying. Why is it against the law for someone to change their mind? I thought you knew that bodybuilding is almost always singular in regards to how one responds to certain protocol. Tommy was just making the it known that getting to an ELITE level is very difficult to do and it may require going against the grain to achieve it. This is not surprising considering everybody is unique in their bodies makeup, chemistry, and overall response to variables. Sure, just about anybody can get stage lean. However, it's getting stage lean, filling back out, and having a POP to your muscle/physique is a pretty hard combination to achieve. Doing so is gonna require some experimentation and may even require one to go against what they previously held as gospel or truth.

[DanTheManB]

I don't mind the aggressive part, but you are making assumptions AND you are being a pr*ck about it. It is possible to discuss things without an attitude like you are all high and mighty with knowledge you know...besides, my experiences with myself and my clients all show that something is obviously working - whether there is a study done to prove it is pointless to me since I care about what works practically in the real world, at real shows.


In bold---my thoughts exactly! It infuriates me that all the 150lbers etc on this site reFUSE to accept real world experiences as truth. If it isn't done in a lab coat as an experience then it isn't true. Ridiculous. Emulate what you aspire to be. And what most successful bodybuilders do whether natural or enhanced works GREAT FOR THEM (in b4 it works in spite of them whatever) ..so why not emulate that?

How is the rebound going Tommy? Still getting strength back it seems...

[co1e_train]

I It infuriates me that all the 150lbers etc on this site reFUSE to accept real world experiences as truth. If it isn't done in a lab coat as an experience then it isn't true. Ridiculous. Emulate what you aspire to be.

Couldn't agree more!

[AustrianOakJr]

No you are not type I diabetic LOL

What? Type 1 diabetics dont load on 1700g of carbohydrates prior to a show?




Lucky...mine went even lower lol





Well, you got a LITTLE bit leaner than I did. A "LITTLE". :D

[FrmrHoss]

I'm wondering if there is any logic behind it other than "I ate like X and then like Y and I looked better when I ate Y" - which is no doubt reasonable in a singular case but I'm looking at this empirically.

I find it unfortunate that so many people take what pros say without expecting some rationale behind it.

I asked Tommy because he used to be a huge advocate of eating "within macros" and similarly he used to be against flat bench pressing as a chest exercise and he's changed his mind on both. It's worth the line of questioning.

Sorry that so many of you are so upset by something on the internet. Christ.


I don't think you're grasping it entirely. I was actually enjoying the discussion, and I feel there is a lot to learn (and a lot to be learned) by forcing someone to explain the rationales behind their reasoning. Most people are pissed off because of the condescending tone to your posts and how quickly you are to get hostile, whereas Tommy has pretty civil and has at least engaged you and tried to defend his perspective.

I actually tend to side with you on the GI debate based on the studies that I've read. But, at the same time, I'm not trying to get to stage-ready levels of leanness. I just want to look good naked. To get to 10% body fat, I'm sure I can just make sure I hit my macros/calories with pretty much whatever foods I please.

But, to my knowledge, there are NO studies out there about these sorts of issues (GI, insulin sensitivity and its role in calorie/nutrient partioning) that are done in exclusively a population of VERY LEAN individuals. If I'm wrong, please post the studies because I genuinely would like to read them. Absent that, all we have is anecotal evidence and at least I'm getting anecdotal evidence from Tommy's perspetive; from your end, I just get an assumption that the body processes things the same way at extreme levels of leanness. I don't know which one is accurate, but I do know that Tommy looked hella shredded this past season, so I appreciate the perspective.

[anti-steroids]

Couldn't agree more!

Yeah I agee too!but where most[not all] run into problems is when they go to far to the left or right when the answer is more often than not somewhere in the middle IMO..of course exceptions always exist

[SHARK13]

I don't think you're grasping it entirely. I was actually enjoying the discussion, and I feel there is a lot to learn (and a lot to be learned) by forcing someone to explain the rationales behind their reasoning. Most people are pissed off because of the condescending tone to your posts and how quickly you are to get hostile, whereas Tommy has pretty civil and has at least engaged you and tried to defend his perspective.

I actually tend to side with you on the GI debate based on the studies that I've read. But, at the same time, I'm not trying to get to stage-ready levels of leanness. I just want to look good naked. To get to 10% body fat, I'm sure I can just make sure I hit my macros/calories with pretty much whatever foods I please.

But, to my knowledge, there are NO studies out there about these sorts of issues (GI, insulin sensitivity and its role in calorie/nutrient partioning) that are done in exclusively a population of VERY LEAN individuals. If I'm wrong, please post the studies because I genuinely would like to read them. Absent that, all we have is anecotal evidence and at least I'm getting anecdotal evidence from Tommy's perspetive; from your end, I just get an assumption that the body processes things the same way at extreme levels of leanness. I don't know which one is accurate, but I do know that Tommy looked hella shredded this past season, so I appreciate the perspective.

On the contrary there are studies that examine this subject. I agree with the majority of Tommy's philsophy's. It would be inappropriate to think that carbohydrate selection has little bearing on ones physique, especially in our sport. I reference a study published in the American Journal Of Clinical Nutrtion A novel interaction between dietary composition and insulin
secretion: effects on weight gain in the Quebec Family Study1–3
Jean-Philippe Chaput, Angelo Tremblay, Eric B Rimm, Claude Bouchard, and David S Ludwig
This study concluded several interesting facts which I interpret to support Tommy's viewpoint. A few notable points in the study:
1. insulin-30 (measurement taken after 30 minutes) at baseline strongly predicted changes in bodyweight and waist circumference...
2. The primary findings of this study are that a proxy measure of insulin secretion strongly predicted weight gain and change in waist circumference over 6 y in adult whites...

Another study brushes on some of the debated topics and explores several other variables.
Potentiation of the thermic effect of insulin by
exercise: differences between lean, obese,
and noninsulin-dependent diabetic men13

I'm surprised that anyone challeged Tommy's perspective as the belief that keeping insulin and bay or as low as possible is pretty fundamental with the exception of post workout and perhaps the first meal of the day.

Sorry to add my perspective to YOUR thread, Tommy. I normally don't get too involved. congratulations on an excellent season, your physique was truly remarkable.

[JohnBrowne]

Can you post link to those studies please?

Lyle McDonald actually presented me with the idea that one should keep insulin as elevated as possible while dieting as its anticatabolic effects on muscle tissue tend to be greater than its antilipolytic effects especially in leaner individuals.

At the end of the day though it's extraordinarily difficult to manipulate blood insulin endogenously. I think some of the concepts that have been presented here are valid but only when dealing with exogenous humulin supplementation.

In simplified terms I think many of these concepts have become commonplace in the natty bodybuilding scene but really have no relevance to athletes that aren't manipulating insulin through injections.

I think that carb selection can have a huge effect on body water balance but it's not insulin dependent by any means.

[SHARK13]

Can you post link to those studies please?

Lyle McDonald actually presented me with the idea that one should keep insulin as elevated as possible while dieting as its anticatabolic effects on muscle tissue tend to be greater than its antilipolytic effects especially in leaner individuals.

At the end of the day though it's extraordinarily difficult to manipulate blood insulin endogenously. I think some of the concepts that have been presented here are valid but only when dealing with exogenous humulin supplementation.

In simplified terms I think many of these concepts have become commonplace in the natty bodybuilding scene but really have no relevance to athletes that aren't manipulating insulin through injections.

I think that carb selection can have a huge effect on body water balance but it's not insulin dependent by any means.

You will not be able to access them without being a member of the AJCN email me and i will send both as PDF's jesse@sett2win.com One will never be able to eradicate insulin nor would they want to as it is very anabolic as you cite however i disagree that GI/GL has no relavence on fat loss especially when subjects are attempting to get as lean as we do as competitors.

[Rsardinia]

Great season this year Tommy!! Maybe one day I'll share the stage with you. Best of luck in your next season whenever that ends up being. I won't be on stage til 2012.

[zmcdole]

Great season this year Tommy!! Maybe one day I'll share the stage with you. Best of luck in your next season whenever that ends up being. I won't be on stage til 2012.

I can't wait to see what natural bodybuilding has to offer in 2-4 years. It really seems like it's growing in all phases.

[Rsardinia]

I can't wait to see what natural bodybuilding has to offer in 2-4 years. It really seems like it's growing in all phases.

Think so. A lot of guys are getting really into taking their body as far as they can go on their own. Its really fun and I think more guys are catching on to that. There's a lot of young pros too that with a few years off will come back looking awesome.

[JohnBrowne]

You will not be able to access them without being a member of the AJCN email me and i will send both as PDF's jesse@sett2win.com One will never be able to eradicate insulin nor would they want to as it is very anabolic as you cite however i disagree that GI/GL has no relavence on fat loss especially when subjects are attempting to get as lean as we do as competitors.

I'm not aware of any competitors that eat carb sources in insolation in a fasted state.

[SHARK13]

I'm not aware of any competitors that eat carb sources in insolation in a fasted state.

This study referenced in the NSCA Journal has good relavence to the topic at hand:

Infl uence
of high-carbohydrate mixed meals with
diff erent glycemic indexes on substrate
utilization during subsequent exercise
in women. American Journal of Clinical Nutrition

CONCLUSION
the total
amount of fat oxidized after the low
glycemic meal was signifi cantly greater
than the amount of fat utilized after the
high glycemic index diet. Based upon
this research it might be concluded that
a low glycemic diet will facilitate the
oxidation of fats during exercise, thus
potentially having a greater impact on
body fat loss.

[AustrianOakJr]

This study referenced in the NSCA Journal has good relavence to the topic at hand:

Infl uence
of high-carbohydrate mixed meals with
diff erent glycemic indexes on substrate
utilization during subsequent exercise
in women. American Journal of Clinical Nutrition

CONCLUSION
the total
amount of fat oxidized after the low
glycemic meal was signifi cantly greater
than the amount of fat utilized after the
high glycemic index diet. Based upon
this research it might be concluded that
a low glycemic diet will facilitate the
oxidation of fats during exercise, thus
potentially having a greater impact on
body fat loss.

What was the time frame "after the meal"? Sure, an insulin spike is going to blunt fat burning.....thats not exactly a news flash.....I dont understand how that lends any support to the argument. This is the problem with the whole low glycemic index argument and most of the studies and rationale that surround its support. People fail to view fat loss in the big picture. If my net loss is greater than my net storage, then I am moving in the right direction. Just because carbs are stored now, doesnt mean that they cant be used later on when blood sugar is low......and they will if you are in caloric deficit. If I am in a 500 calorie deficit, I am going to lose my pound per week.......it doesnt matter how many insulin spikes I have in that week......its still a 500 cal deficit. Might I FEEL more hungy on a high GI diet? Probably, but thats a different discussion.

[SHARK13]

What was the time frame "after the meal"? Sure, an insulin spike is going to blunt fat burning.....thats not exactly a news flash.....I dont understand how that lends any support to the argument. This is the problem with the whole low glycemic index argument and most of the studies and rationale that surround its support. People fail to view fat loss in the big picture. If my net loss is greater than my net storage, then I am moving in the right direction. Just because carbs are stored now, doesnt mean that they cant be used later on when blood sugar is low......and they will if you are in caloric deficit. If I am in a 500 calorie deficit, I am going to lose my pound per week.......it doesnt matter how many insulin spikes I have in that week......its still a 500 cal deficit. Might I FEEL more hungy on a high GI diet? Probably, but thats a different discussion.

Read the study for the particulars. Your calories in calories out explanation is very valid and will get you pretty lean however when you are looking to get as lean as Tommy and some of these other pros get EVERY apect counts. Keep in mind that the majority of low glycemic carbohydrates are more nutritious that high glycemic choices (this is a general statement)

[JohnBrowne]

Read the study for the particulars. Your calories in calories out explanation is very valid and will get you pretty lean however when you are looking to get as lean as Tommy and some of these other pros get EVERY apect counts. Keep in mind that the majority of low glycemic carbohydrates are more nutritious that high glycemic choices (this is a general statement)

Are we talking about glycemic index or insulin?

[AustrianOakJr]

What? Type 1 diabetics dont load on 1700g of carbohydrates prior to a show?




Well, you got a LITTLE bit leaner than I did. A "LITTLE". :D

John Browne......just wondering why you negged me for this post. I have never had a negative reputation point until now. Congrats.

[surfergirl36]

Great log Tommy! Congrats on a great season and a beautiful baby. :)

I'm in and following along. I appreciate all your insights and knowledge.

[Quelly]

There is some really good discussion in here, and I think if everyone can keep their egos out of it, and just look to learn instead of make points (I'm not referring to anyone specifically) this could become very informative.

I will say right off the bat, that being in a deprived state, and being very lean does some wacky stuff to the body, especially if you had to go low carbs or keto for any significant time frame. When I got to very lean levels, almost every meal I ate gave me ankle edema regardless of food source, I also had a very long road to getting regular stable energy levels back and at a certain point I would get very lethargic after each meal.

I am no where near diabetic, and my experience is obviously not unusual, as Tommy, Sean, many of my clients and many of Tommy's clients have had the same experience.

I also have to say, that if your opinion DOES NOT change over time, you probably aren't learning anymore. And you are being guided by your ego and looking to protect your image and opinion instead of looking to learn. I applaud Tommy for continuing to learn even at the higher levels of competition. Being able to change your mind is a sign of someone not hindered by their own ego and an attribute of successful people in all walks of life. I go into debates and discussions to learn not to win, and I am better for it.

I will say though, that I have had different experiences, I had the hardest graniest look ever, after eating a ton of crap following my last show, where my peak went pretty well, and it was a back load with entirely "clean food" consisting of nut butter, rice cakes, chicken breast and organic jelly. But after pizza, sushi, mac and cheese, there was a point where I looked the graniest and hardest I'd ever had. I saw this again during my reverse diet, during which I maintained contest condition (fully striated glutes) for about 3 weeks while upping food, I had big cheats one day a week, and without fail, after these cheats I looked crazy.

Also, from what I have seen, hard and grainy tends to go hand in hand with being full vs flat.

For example, Layne put up pics from your show Tommy, and at the morning show he looked soft and flat, but his night show pictures he appeared to have a very similar look to yours, hard and grainy.

I wasn't there, and pictures don't tell all, and it's just my opinion based on photos, but I'm not sure if I'm convinced that insulin response and food source dictate the hard and grainy look. And if it does, it may have more to do with glycogen production and food allergies.

Just my thoughts, looking to stimulate some good discussion.

Also...John Browne mentioned that Lyle is of the opinion that keeping insulin as elevated as often as possible during a diet while still losing bodyfat should be the goal, because its anti catabolic effects are superior to its negative effects on fat burning....not surprisingly, Dr Joe is of the exact same opinion and I got to talk to him about this at a seminar. It makes sense, as fat loss is dictated in the end by calorie balance, not the isolated time frames around meals.
Like Sean said, you can store fat at one point of the day, but what really matters is net fat loss.

EDIT
BTW tommy if you feel like this is a hijack, just say so, I'll edit/delete my post and start a thread in the contest prep section

[Cumulonimbus]

Informative, repped on recharge Quelly!

[FATHER FLEX]

Also...John Browne mentioned that Lyle is of the opinion that keeping insulin as elevated as often as possible during a diet while still losing bodyfat should be the goal, because its anti catabolic effects are superior to its negative effects on fat burning....not surprisingly, Dr Joe is of the exact same opinion and I got to talk to him about this at a seminar. It makes sense, as fat loss is dictated in the end by calorie balance, not the isolated time frames around meals.
Like Sean said, you can store fat at one point of the day, but what really matters is net fat loss.

Of all the things you said this one is the biggest one. How elevated? Well that is going to differ greatly, from one individual to the next.

And yeah that chart Joe had was pure brilliance! :)

[Super Numb]

There is some really good discussion in here, and I think if everyone can keep their egos out of it, and just look to learn instead of make points (I'm not referring to anyone specifically) this could become very informative.

Like Sean said, you can store fat at one point of the day, but what really matters is net fat loss.



Yes, this is an awesome thread to begin with, but now it's even awesome-er. ;)

Ok, your second sentence is interesting. In fact, that one sentence may be the "come full circle" statement! ;)

So with that, in terms of showtime, aren't we all trying to peak at a specific point in time (i.e. at prejudging, etc.)? If so, then the first part of that sentence DOES become the more important matter, which I think Tommy is essentially talking about, right? If so, then I think breaking this stuff down to such isolated issues as specific food sources, and exact (or as exact as possible) timing of food intake, etc. really WOULD matter, and make a difference in truly "peaking".

Isn't it crazy how specific this stuff can get?!? :)

[Quelly]

Yes, this is an awesome thread to begin with, but now it's even awesome-er. ;)

Ok, your second sentence is interesting. In fact, that one sentence may be the "come full circle" statement! ;)

So with that, in terms of showtime, aren't we all trying to peak at a specific point in time (i.e. at prejudging, etc.)? If so, then the first part of that sentence DOES become the more important matter, which I think Tommy is essentially talking about, right? If so, then I think breaking this stuff down to such isolated issues as specific food sources, and exact (or as exact as possible) timing of food intake, etc. really WOULD matter, and make a difference in truly "peaking".

Isn't it crazy how specific this stuff can get?!? :)

I think that's a very good point, and probably the one time during a 24 week diet where I think food source, carb source, meal timing, fiber content, electrolytes etc. all matter the most is the final week.

I think I should be more clear that the final week's and especially the final day's approach to nutrition will look very different from the rest of the prep.

[Quelly]

absolutely awesome series, here's part 1, its a long read and in depth, but I guarantee it will rock your world with regards to many common preconceptions on the topic
http://weightology.net/weightologyweekly/?page_id=319

[SHARK13]

absolutely awesome series, here's part 1, its a long read and in depth, but I guarantee it will rock your world with regards to many common preconceptions on the topic
http://weightology.net/weightologyweekly/?page_id=319

Quelly,
Is it your stance that carbohydrate source is irrelavent during a contest preparation? I believe that Tommy was more discriminate in his CHO selection for his most recent preparation and it appeared to have made a very big difference. I think this is what sparked this whole dialogue.

[JohnBrowne]

Quelly,
Is it your stance that carbohydrate source is irrelavent during a contest preparation? I believe that Tommy was more discriminate in his CHO selection for his most recent preparation and it appeared to have made a very big difference. I think this is what sparked this whole dialogue.

What got to me was his "insulin control" talk and then references to the GI... where to start?

[Quelly]

Quelly,
Is it your stance that carbohydrate source is irrelavent during a contest preparation? I believe that Tommy was more discriminate in his CHO selection for his most recent preparation and it appeared to have made a very big difference. I think this is what sparked this whole dialogue.


What got to me was his "insulin control" talk and then references to the GI... where to start?

first off I REALLY recommend reading the full series of articles I posted, most people completely don't understand insulin's role in the body or its relationship, or perceived relationship, with bodyfat storage.

but no that is not my stance that carb source is irrelevant. Satiety, energy levels, fiber intake, micronutrient intake and individual food allergies all directly relate to carb source. And these issues become even more important during a carb load for getting on stage.
Carb source is very important, but not because of its effect on insulin, most of the common attempts at insulin manipulation are misguided and based on a faulty foundation of knowledge or a lack of understanding of endocrinology.

[JohnBrowne]

first off I REALLY recommend reading the full series of articles I posted, most people completely don't understand insulin's role in the body or its relationship, or perceived relationship, with bodyfat storage.

but no that is not my stance that carb source is irrelevant. Satiety, energy levels, fiber intake, micronutrient intake and individual food allergies all directly relate to carb source. And these issues become even more important during a carb load for getting on stage.
Carb source is very important, but not because of its effect on insulin, most of the common attempts at insulin manipulation are misguided and based on a faulty foundation of knowledge or a lack of understanding of endocrinology.

this

[AustrianOakJr]

absolutely awesome series, here's part 1, its a long read and in depth, but I guarantee it will rock your world with regards to many common preconceptions on the topic
http://weightology.net/weightologyweekly/?page_id=319

Funny, I just stumbled upon that web site yesterday. He is good. I loved that article......there was another series on the flaws associated with different methods of bodyfat measurement that was really interesting too.


this

Hey, whenever you can get to it....I asked you a question about those negs. And sent you a PM.

[SHARK13]

this

I missed that, agreed and thank you for posting

[JohnBrowne]

Funny, I just stumbled upon that web site yesterday. He is good. I loved that article......there was another series on the flaws associated with different methods of bodyfat measurement that was really interesting too.



Hey, whenever you can get to it....I asked you a question about those negs. And sent you a PM.

I negged you because I find your posts annoying

[AustrianOakJr]

I negged you because I find your posts annoying

Oh. OK. I thought that perhaps you thought that my comment about me not being a type one diabetic because I handle a lot of carbs on a load was a shot at you......indirectly calling you an idiot. But it wasnt intended that way. You had no way of knowing my history with carb loading and your inference based on the one piece of info about my sugar blackouts was fair. So, I just wanted to make sure you didnt think I was taking a shot at you b/c thats not the way the post was intended.

[JohnBrowne]

Oh. OK. I thought that perhaps you thought that my comment about me not being a type one diabetic because I handle a lot of carbs on a load was a shot at you......indirectly calling you an idiot. But it wasnt intended that way. You had no way of knowing my history with carb loading and your inference based on the one piece of info about my sugar blackouts was fair. So, I just wanted to make sure you didnt think I was taking a shot at you b/c thats not the way the post was intended.

Actually that's exactly how I took it. But we're all good.

[AustrianOakJr]

Actually that's exactly how I took it. But we're all good.

Well, why didnt you say so?? :confused: No need to beat around the bush with me. You know im not into bashing people for their ideas on here.....I wrote that comment because Tommy and I joked a bit back when he was helping me prep about my ridiculous carb loads. No other motive there.

Neg me again for no good reason and I will e-thump you. :D

[Sporto1633]

Wednesday - Legs/Calves

Hack Squat
Top Set: 8ppsX6 drop 5p+25psX20

Leg Press Superset Barbell Squats
Top Set: 10ppsX10 SS 315X10

Barbell Walking Lunges
Top Set: 275X6 steps each leg

Seated Plate Loaded Calf Raises
Top Set: 3ppsX6

Inner/Outer Thigh
235X20/150X20
235X20/150X20
235X20/150X20

~What a great day to start the journal back up :) There's nothing like a really good leg day to kick start the training after the holidays! My strength is very close to what it was before I started prep, and my physique has never looked better at this weight. I'm am sitting very comfortably at a weight my body likes to be at, so my goal for the next few months is to just maintain right around this weight and continue to gain strength in all areas and rep ranges. My lifting has been pretty sporadic around the holidays; I took about a week off and let the body heal while I visited family and had my first Christmas with my baby girl :) In about a week, I will be in Terre Haute for what will be my last tax season. There are some exciting changes my family will be going through in the coming months, but one thing is for sure - there isn't a single thing that will deter me away from my goal of stepping back on stage in a couple of years with the best and showcasing an all new and improved package! I have a lot of work to do, which will be worth it in the end. For now, one day at a time - and today starts with the wheels! Sets felt strong and I feel like I will be back to full strength very, very soon

Topic Of The Day - Vitamin D3

This is a topic I have discussed a lot lately. Having done really well in my shows this last year, my online training business almost tripled and I completely have my hands full! Now I know what Layne feels like :D One thing that I always talk about initially with any brand new client (along with nutrition, training, and cardio of course) are the supplement staples that I highly recommend...one of which is Vitamin D3. It is a very cheap supplement that gives you a lot of bang for your buck (which me being a frugal guy is something I love lol). It is an incredible mood and immune system booster. Anyone has been serious about diet and exercise for any amount of time knows how detrimental being either sick or injured is in achieving your goals. I absolutely HATE being sick. And let me tell you, ever since I have started implementing Vitamin D3 at about 10,000IUs/day (I recommend 5,000IUs for women), I have noticed a huge difference. The literature on this supplement is out there, so anyone wanting to do some quick google or pubmed searching can find a lot of info on it. Keep in mind though that regular Vitamin D won't cut it - your body can't get Vitamin D3 from regular Vitamin D, so you need to supplement with it. Anyway, I use the NOW Foods brand, and even at 10,000IUs/day, it lasts awhile and is pretty darn cheap. I highly recommend reading about it and picking some up to add to your arsenal!

Movie Quote Of The Day

"I am the LAST barman poet. I see America drinking the fabulous cocktails I make. America's getting stinky on something I stir or shake. The Sex On The Beach...the Schnapps made from peach...the Velvet Hammer...the Alabama Slammer! I make things with juice and froth...the Pink Squirrel...the Three-Toed Sloth. I make drinks so sweet and snazzy...the Iced Tea...the Kamakazi! the Orgasm...the Death Spasm...the Singapore Sling...the Dingaling! America you've just been devoted to every flavor I got, but if you want to got loaded, why don't you just order a shot? Bar's open!

Sporto

[Sporto1633]

I'm wondering if there is any logic behind it other than "I ate like X and then like Y and I looked better when I ate Y" - which is no doubt reasonable in a singular case but I'm looking at this empirically.

I find it unfortunate that so many people take what pros say without expecting some rationale behind it.

I asked Tommy because he used to be a huge advocate of eating "within macros" and similarly he used to be against flat bench pressing as a chest exercise and he's changed his mind on both. It's worth the line of questioning.

Sorry that so many of you are so upset by something on the internet. Christ.

I don't mind being questioned at all, I just didn't appreciate how you did it initially.

Unfortunately, I don't have the background scholastically to have a profound understanding of the endocrin system. So based on what I have seen with food source being important in literally several examples, all at the competition level, and making a difference, it seems that one of the reasons that I thought it was making a difference was a faulty one. Hey, I can take that. But, I still stand behind the fact that food source does indeed matter at a certain level - my experiences in the field have me convinced of that. Whether or not I can completely explain every facet as to why on an emperical level, I honestly can't, and as long as my clients are winning pro cards and what I am doing is working, I don't have a desire to.

I believe that eating within macros can take most people pretty far, but if you want to compete and place well at an elite level, I don't think hitting macros will cut it unless you are a genetic freak that will do well in spite of what you do.

As for the chest press, I was really against it for a chest exercise before mainly because the proper form to execute the strongest bench press possible does not activate chest nearly as much as it does other muscle groups. However, I do think that you can manipulate the form on a flat press along with focusing on mind/muscle connection and still be able to utilize flat pressing exercises well into a chest routine. It's just all in the manner in which you do the lift and what the overall goal is with the lift. Since my ultimate goal is getting the most aesthetically pleasing bodybuilding physique possible, I don't necessarily care how much I can bench, but what I can bench in certain rep ranges using form that allows me to activate my chest.

Hope that makes sense...


I see what you're saying. Why is it against the law for someone to change their mind? I thought you knew that bodybuilding is almost always singular in regards to how one responds to certain protocol. Tommy was just making the it known that getting to an ELITE level is very difficult to do and it may require going against the grain to achieve it. This is not surprising considering everybody is unique in their bodies makeup, chemistry, and overall response to variables. Sure, just about anybody can get stage lean. However, it's getting stage lean, filling back out, and having a POP to your muscle/physique is a pretty hard combination to achieve. Doing so is gonna require some experimentation and may even require one to go against what they previously held as gospel or truth.

Very true. Interestingly enough, I have found that by talking to all the pros who actually win overalls (which I can proudly say that I can finally include myself now), we all have a very similar belief on food source, water/sodium/potassium manipulation, etc. They may not mean anything on an emperical level, but there might be a little merit to it if a lot of the top natural pro overall winners are doing it...


In bold---my thoughts exactly! It infuriates me that all the 150lbers etc on this site reFUSE to accept real world experiences as truth. If it isn't done in a lab coat as an experience then it isn't true. Ridiculous. Emulate what you aspire to be. And what most successful bodybuilders do whether natural or enhanced works GREAT FOR THEM (in b4 it works in spite of them whatever) ..so why not emulate that?

How is the rebound going Tommy? Still getting strength back it seems...

That is actually the very advice I give people on a regular basis who stop me and ask questions in the gym. I always tell them that a great place to start is to find someone who looks the way they want to and emulate what they do. Granted that won't always work because some people get results in spite of what they do, but I still think it is good general advice.

Strength is almost back! Looks like it should be here around the start of the new year and then I will be hitting the weights with a vengeance until the next stage time!


Well, you got a LITTLE bit leaner than I did. A "LITTLE". :D

LOL - it's only fair, I did have to go up against some absolute monsters ya know :)


I don't think you're grasping it entirely. I was actually enjoying the discussion, and I feel there is a lot to learn (and a lot to be learned) by forcing someone to explain the rationales behind their reasoning. Most people are pissed off because of the condescending tone to your posts and how quickly you are to get hostile, whereas Tommy has pretty civil and has at least engaged you and tried to defend his perspective.

I actually tend to side with you on the GI debate based on the studies that I've read. But, at the same time, I'm not trying to get to stage-ready levels of leanness. I just want to look good naked. To get to 10% body fat, I'm sure I can just make sure I hit my macros/calories with pretty much whatever foods I please.

But, to my knowledge, there are NO studies out there about these sorts of issues (GI, insulin sensitivity and its role in calorie/nutrient partioning) that are done in exclusively a population of VERY LEAN individuals. If I'm wrong, please post the studies because I genuinely would like to read them. Absent that, all we have is anecotal evidence and at least I'm getting anecdotal evidence from Tommy's perspetive; from your end, I just get an assumption that the body processes things the same way at extreme levels of leanness. I don't know which one is accurate, but I do know that Tommy looked hella shredded this past season, so I appreciate the perspective.

Both studies and real world experience have their place. The body is so complex, it's impossible to really speak in absolutes. The more I try to study the human body and learn, the more I realize I simply don't know and probably never will LOL


On the contrary there are studies that examine this subject. I agree with the majority of Tommy's philsophy's. It would be inappropriate to think that carbohydrate selection has little bearing on ones physique, especially in our sport. I reference a study published in the American Journal Of Clinical Nutrtion A novel interaction between dietary composition and insulin
secretion: effects on weight gain in the Quebec Family Study1–3
Jean-Philippe Chaput, Angelo Tremblay, Eric B Rimm, Claude Bouchard, and David S Ludwig
This study concluded several interesting facts which I interpret to support Tommy's viewpoint. A few notable points in the study:
1. insulin-30 (measurement taken after 30 minutes) at baseline strongly predicted changes in bodyweight and waist circumference...
2. The primary findings of this study are that a proxy measure of insulin secretion strongly predicted weight gain and change in waist circumference over 6 y in adult whites...

Another study brushes on some of the debated topics and explores several other variables.
Potentiation of the thermic effect of insulin by
exercise: differences between lean, obese,
and noninsulin-dependent diabetic men13

I'm surprised that anyone challeged Tommy's perspective as the belief that keeping insulin and bay or as low as possible is pretty fundamental with the exception of post workout and perhaps the first meal of the day.

Sorry to add my perspective to YOUR thread, Tommy. I normally don't get too involved. congratulations on an excellent season, your physique was truly remarkable.

Thanks for commenting Jesse, you are a true ambassador to the sport!


Can you post link to those studies please?

Lyle McDonald actually presented me with the idea that one should keep insulin as elevated as possible while dieting as its anticatabolic effects on muscle tissue tend to be greater than its antilipolytic effects especially in leaner individuals.

At the end of the day though it's extraordinarily difficult to manipulate blood insulin endogenously. I think some of the concepts that have been presented here are valid but only when dealing with exogenous humulin supplementation.

In simplified terms I think many of these concepts have become commonplace in the natty bodybuilding scene but really have no relevance to athletes that aren't manipulating insulin through injections.

I think that carb selection can have a huge effect on body water balance but it's not insulin dependent by any means.

Interesting, perhaps I just happened to be using the right carb sources by accident that helped give me the most optimal water balance come stage time...


Great season this year Tommy!! Maybe one day I'll share the stage with you. Best of luck in your next season whenever that ends up being. I won't be on stage til 2012.

Thanks! I'm sure you will...I still have a lot of things I want to do in this scene before I am finished...my next stage time will either be 2012 or 2013 as of right now.


I can't wait to see what natural bodybuilding has to offer in 2-4 years. It really seems like it's growing in all phases.

I agree! And the bar gets raised every year!


Think so. A lot of guys are getting really into taking their body as far as they can go on their own. Its really fun and I think more guys are catching on to that. There's a lot of young pros too that with a few years off will come back looking awesome.

Forget awesome, I want to be unimagineable!


I'm not aware of any competitors that eat carb sources in insolation in a fasted state.

Maybe we can get one of those IF'ers to do it :)


What was the time frame "after the meal"? Sure, an insulin spike is going to blunt fat burning.....thats not exactly a news flash.....I dont understand how that lends any support to the argument. This is the problem with the whole low glycemic index argument and most of the studies and rationale that surround its support. People fail to view fat loss in the big picture. If my net loss is greater than my net storage, then I am moving in the right direction. Just because carbs are stored now, doesnt mean that they cant be used later on when blood sugar is low......and they will if you are in caloric deficit. If I am in a 500 calorie deficit, I am going to lose my pound per week.......it doesnt matter how many insulin spikes I have in that week......its still a 500 cal deficit. Might I FEEL more hungy on a high GI diet? Probably, but thats a different discussion.

Well, if we can't manipulate insulin via food intake, then we actually can't spike insulin with a post workout shake and blunt fat burning anyway, so it doesn't matter, right?

Sporto

[Sporto1633]

Read the study for the particulars. Your calories in calories out explanation is very valid and will get you pretty lean however when you are looking to get as lean as Tommy and some of these other pros get EVERY apect counts. Keep in mind that the majority of low glycemic carbohydrates are more nutritious that high glycemic choices (this is a general statement)


Are we talking about glycemic index or insulin?

We aren't talking about both? I thought that was the whole issue with you, I mentioned using a high glycemic carb source post workout to spike insulin and you said that GI has nothing to do with insulin control...right?


Great log Tommy! Congrats on a great season and a beautiful baby. :)

I'm in and following along. I appreciate all your insights and knowledge.

Thanks! I appreciate you following along!


I will say though, that I have had different experiences, I had the hardest graniest look ever, after eating a ton of crap following my last show, where my peak went pretty well, and it was a back load with entirely "clean food" consisting of nut butter, rice cakes, chicken breast and organic jelly. But after pizza, sushi, mac and cheese, there was a point where I looked the graniest and hardest I'd ever had. I saw this again during my reverse diet, during which I maintained contest condition (fully striated glutes) for about 3 weeks while upping food, I had big cheats one day a week, and without fail, after these cheats I looked crazy.

Well, to be honest, what you consider "clean" foods...nut butter, processed rice cakes, etc. is not something I would ever have a client load on. I'm not saying that I am right and you are wrong, I just pointing out that I don't load my clients on foods that are deemed "clean". I load them on very specific foods, with very specific, calculated water, sodium and potassium intake.

I'm happy for you that you ate all the so called "dirty" foods and felt that you looked your best. Introducing new foods that you haven't been eating the whole prep is not something I will ever do with clients for their peak weeks, but that is just me.


Also, from what I have seen, hard and grainy tends to go hand in hand with being full vs flat.

Not from what I have seen. Hard, yes. Grainy, no.


For example, Layne put up pics from your show Tommy, and at the morning show he looked soft and flat, but his night show pictures he appeared to have a very similar look to yours, hard and grainy.

I wasn't there, and pictures don't tell all, and it's just my opinion based on photos, but I'm not sure if I'm convinced that insulin response and food source dictate the hard and grainy look. And if it does, it may have more to do with glycogen production and food allergies.

All I am going to say is that I'm going to agree to disagree with you here.


Also...John Browne mentioned that Lyle is of the opinion that keeping insulin as elevated as often as possible during a diet while still losing bodyfat should be the goal, because its anti catabolic effects are superior to its negative effects on fat burning....not surprisingly, Dr Joe is of the exact same opinion and I got to talk to him about this at a seminar. It makes sense, as fat loss is dictated in the end by calorie balance, not the isolated time frames around meals.
Like Sean said, you can store fat at one point of the day, but what really matters is net fat loss.

I agree to a certain point. At very lean levels, I don't think end calorie balance is all that dictates fat loss. I've seen too many bodybuilders that subscribe to that philosophy get beat because they didn't pay any attention to the finer details that others are...

EDIT
BTW tommy if you feel like this is a hijack, just say so, I'll edit/delete my post and start a thread in the contest prep section[/QUOTE]

Not at all...I don't care.


So with that, in terms of showtime, aren't we all trying to peak at a specific point in time (i.e. at prejudging, etc.)? If so, then the first part of that sentence DOES become the more important matter, which I think Tommy is essentially talking about, right? If so, then I think breaking this stuff down to such isolated issues as specific food sources, and exact (or as exact as possible) timing of food intake, etc. really WOULD matter, and make a difference in truly "peaking".

Isn't it crazy how specific this stuff can get?!? :)

That is my stance, and that is what they are disagreeing with, which is fine with me.


I think that's a very good point, and probably the one time during a 24 week diet where I think food source, carb source, meal timing, fiber content, electrolytes etc. all matter the most is the final week.

I think I should be more clear that the final week's and especially the final day's approach to nutrition will look very different from the rest of the prep.

Well Eric, what do you think I am referring to here? I've said over and over that I agree with most of what you all are saying up to a certain point, but where I disagree is at the very lean levels...especially peaking.

Sporto

[Sporto1633]

Update us more, champ! We want to see more pics, videos, everything! Keep us in touch, sir! ~

I certainly will! I was caught traveling for a couple of weeks to 4 different Christmases, so keeping a journal up to date was just not in the cards LOL But I am definitely going to keep it up from now on!

Sporto

[quest-x]

Thanks for sharing the info on D3. Has it really improved your mood?

I guess I'm just skeptical of the high dosage, even with the studies out there (though I'm sure you understand, it's easy to be skeptical with the ****load of supps out there), but I did indeed find a few studies that indicate ~10,000 IU to be a good dose to actually notice the benefits. Are there are possible risks to the high dosage?

I do experience seasonal affective disorder, so I'm going to give this product a shot.

[Sporto1633]

Thanks for sharing the info on D3. Has it really improved your mood?

I guess I'm just skeptical of the high dosage, even with the studies out there (though I'm sure you understand, it's easy to be skeptical with the ****load of supps out there), but I did indeed find a few studies that indicate ~10,000 IU to be a good dose to actually notice the benefits. Are there are possible risks to the high dosage?

I do experience seasonal affective disorder, so I'm going to give this product a shot.

Yes, mood had a noticeable improvement. And no, toxicity doesn't start until you reach upwards around 40,000IUs - 50,000IUs a day consistently for about a month.

As for your seasonal affective disorder...have you ever noticed that when it is a bright sun-shiny day that your mood inevitably is always better? And when it is overcast, gray, and crappy outside, that your mood is usually worse?

Well, that's is because of D3 :)

Sporto

[JohnBrowne]

Tommy I do apologize for coming off so aggressively and at the end of the day you are the professional that won a show in his first season as such. Putting you next to Layne pretty much answers the question as to whose methods are more effective.What you do is obviously working. That being said I do think you would benefit from reading up on the function of insulin - the link Eric posted a page or two back covers the whole topic very effective and I know Lyle and Alan have gone very much in depth on it repeatedly. Again there is NO doubt that food selection can make a night and day difference especially when extremely lean but I think we can agree now that it's unlikely to be insulin dependent.

Sorry for being a ****tard LOL

BTW for what it's worth insulin and GI are not directly related - that's why there is the Insulin Index. Just FYI

[Quelly]

And I'd like to say Tommy, thanks for taking the time to address everything I brought up, I appreciate it. You have definitely found a winning combination of dietary manipulation to peak VERY well, and although you don't necessarily care as to WHY it works, more so, that it does (which is very pragmatic and respectable), I will echo JB above and refer to the research on insulin, and state that although its very tough to nail down exactly why certain protocols do certain things visually to the body, we can probably rule out insulin response.

[bradb]

Hey Tommy,

I went to your website.. nothing shows. Is it still under construction?

Also, you talked about your last tax season. Is there something new on the horizon?

Where is your online training/nutrition offered?

Thanks,
Brad

[bradb]

Topic Of The Day - Vitamin D3

This is a topic I have discussed a lot lately. Having done really well in my shows this last year, my online training business almost tripled and I completely have my hands full! Now I know what Layne feels like :D One thing that I always talk about initially with any brand new client (along with nutrition, training, and cardio of course) are the supplement staples that I highly recommend...one of which is Vitamin D3. It is a very cheap supplement that gives you a lot of bang for your buck (which me being a frugal guy is something I love lol). It is an incredible mood and immune system booster. Anyone has been serious about diet and exercise for any amount of time knows how detrimental being either sick or injured is in achieving your goals. I absolutely HATE being sick. And let me tell you, ever since I have started implementing Vitamin D3 at about 10,000IUs/day (I recommend 5,000IUs for women), I have noticed a huge difference. The literature on this supplement is out there, so anyone wanting to do some quick google or pubmed searching can find a lot of info on it. Keep in mind though that regular Vitamin D won't cut it - your body can't get Vitamin D3 from regular Vitamin D, so you need to supplement with it. Anyway, I use the NOW Foods brand, and even at 10,000IUs/day, it lasts awhile and is pretty darn cheap. I highly recommend reading about it and picking some up to add to your arsenal!



Tommy,

Do you think 10,000 IU is a bit much or not? Since D is fat soluble, is there any risk of overdoing it?

Thanks,
Brad

[Sporto1633]

Thursday - Shoulders/Traps

Military Press
Top Set: 285X5 drop 185X20

Barbell Shrugs
Top Set: 495X10 (2 second pause at top and bottom) drop 315X20 (same tempo)

DB Front Raises Superset Reverse Incline Dumbbell Raises
Top Set: 50X8/30X10

Hammer Strength Military Press
Top Set: 3p+25psX5

Cable Lateral Raises Superset Reverse Pec Deck
20X10/145X10
22.5X10/160X10
25X10/175X10

Weighted Ab Machine Crunch
120X10
120X10
120X10

~The ONLY thing on my mind right now is how freaking bad my legs hurt - HOLY HELL! I mean, it took 5 minutes just to put socks on - and I'm talking both sides of my legs here. I don't know what hurt worse today, the burn in my shoulders/traps, or the pain in my arse just sitting on the benches! The shoulder girdle felt really good today. Strength is, again, close to where it was. Hopefully by the new year, I will be back in full force and ready to push through some new PRs! I've got my eye on 315 for reps on the military press before too long!!! For now, it's all about the consistency of the nutrition, supplementation, and of course, the training! Tomorrow is a day off, and I will pick right back up on Saturday!

Other than that, life is amazing - my baby girl is now able to recognize us and actually smiles now when she sees us. It is the most amazing feeling in the world! I sometimes just stop and stare at her while she sleeps and she completely takes my breath away.

The wifey is now back in the gym and working her way back up - she is such a trooper! She is really such an amazing woman, and I consider myself to have hit the ultimate jackpot finding someone like her to put up with me :)

Topic Of The Day - Tempo On Calf Raises

I had a discussion today with someone about how to train calves properly. One thing that I see most people doing when they train calves is they "bounce" the weight way more than actually lifting the weight with their calf muslces. See, the achilles tendon has so much elasticity that if you aren't paying attention, can do a lot of the actual work of the lift, leaving your calf muscles not nearly as worked as they should have been. One way to take as much of the elasticity out of the lift as you can is to pause at both the top and the bottom of the lift. I like to squeeze at the top for a count, but at the bottom, I like to pause there until there is no bouncing motion at all. Then, I felx my calves to lift the weight up, and so on, and so on. Another thing that will help is to not neglect the heavy work either. I wouldn't treat my calves any different than other muscle groups - so I train them in all rep ranges just as I do everything else.

Implement those two simple approaches and you will have your calves turning into cows in no time!

Movie Quote Of The Day

"The key to faking out the parents is the clammy hands. It's a good non-specific symptom; I'm a big believer in it. A lot of people will tell you that a good phony fever is a dead lock, but, you get a nervous mother, you could wind up in a doctor's office. That's worse than school. You fake a stomach cramp, and when you're bent over, moaning and wailing...you lick your palms. It's a little childish and stupid, but then, so is high school."

Sporto

[Sporto1633]

Tommy I do apologize for coming off so aggressively and at the end of the day you are the professional that won a show in his first season as such. Putting you next to Layne pretty much answers the question as to whose methods are more effective.What you do is obviously working. That being said I do think you would benefit from reading up on the function of insulin - the link Eric posted a page or two back covers the whole topic very effective and I know Lyle and Alan have gone very much in depth on it repeatedly. Again there is NO doubt that food selection can make a night and day difference especially when extremely lean but I think we can agree now that it's unlikely to be insulin dependent.

Sorry for being a ****tard LOL

BTW for what it's worth insulin and GI are not directly related - that's why there is the Insulin Index. Just FYI


And I'd like to say Tommy, thanks for taking the time to address everything I brought up, I appreciate it. You have definitely found a winning combination of dietary manipulation to peak VERY well, and although you don't necessarily care as to WHY it works, more so, that it does (which is very pragmatic and respectable), I will echo JB above and refer to the research on insulin, and state that although its very tough to nail down exactly why certain protocols do certain things visually to the body, we can probably rule out insulin response.

No worries guys. I will be the first person to admit that I only have the physique I currently do and the overall wins I now have due to a bunch of people WAY smarter than me. Exercise science, physiology, etc. is not my background or degree and has been a self taught journey for the last 10 years of trying to listen to people that are hands on in the field of those areas. I will never pretend to know everything and I do appreciate the insight.


Hey Tommy,

I went to your website.. nothing shows. Is it still under construction?

Also, you talked about your last tax season. Is there something new on the horizon?

Where is your online training/nutrition offered?

Thanks,
Brad

Ha...if only I had someone that would help me finish it as I know nothing about computers. I have been through 3 different people and have yet to get it finished...

Yes, this will be my last tax season as I have a lot of upcoming options to choose a different career path - one that will be more family friendly and one that I will enjoy much more. As soon as I know something, I am sure I will be excited enough about it to bring it up in here :)

Email me at: Sporto4323@yahoo.com

That is the email I use for all my clients - we can discuss online consultation through there for you or anyone else who is interested!


Tommy,

Do you think 10,000 IU is a bit much or not? Since D is fat soluble, is there any risk of overdoing it?

Thanks,
Brad

If you google "high dose vitamin d3" you will find a ton of information on the subject. I recommend doing a little reading on the latest research if you are a little leary of the higher dose. Even at 10,000IUs/day, you are nowhere close to toxicity. I have been taking that dose for over 2 years now and I seem to be doing alright :)

Cheers!

Sporto

[co1e_train]

Farris Buelers day off FTW!

[bradb]

Thanks Brad and congrats to you as well!

Ah yes, the newborn definitely changes things and it does make things a little more difficult to live the bodybuilding lifestyle, but my wife and I will make it happen!

Best of luck to you as well on your pro card venture, and if you are looking for some guidance, feel free to hit me up when the time comes!

Sporto

Hey Tommy,

Any tips or tricks you can pass on? I start my diet soon (and modified training). Any words of advice?

Thanks,
Brad

[Sporto1633]

Hey Tommy,

Any tips or tricks you can pass on? I start my diet soon (and modified training). Any words of advice?

Thanks,
Brad

Best general advice I can give would be to:

A) Give yourself plenty of time to diet slowly
B) Be picky with your food sources
C) Pay attention to how your body responds to everything

Other than that, have fun!

Sporto

[thatswoleguy]

Are those standing military presses???

[chuckles_345]

Subbed! Can't believe I haven't seen this before! I'll be following.

Chuckles

[COZ999]

invited or not, interested in your upcoming endeavors

[wrkoutfrq]

how on the hell i missed the start of this thread i'll never know, but DEF in on this one!

to start off hounding you, lol, how would you go about upping cal's to gain some muscle without gaining hardly any fat?

i ask because i wanna try to improve one some areas that didn't keep up during my last bulk (rear delts, back thickness, and overall chest), but i wanna stay the leanness i am now for spring break (in 2 months)

[Sporto1633]

UPDATE!

~Hey gang! I wanted to start this journal back up now that I have the time to devote to it on a regular basis. Thing lately have been extremely hectic. Over the last week or so, I've been spending long hours in the tax office getting it ready for the upcoming traffic of tax season. All last week, my wife and daughter were with me, which meant that time with them was much more important than getting to the gym since I won't be seeing them during the week (only weekends) for almost four months! So, needless to say, training was a little sporadic. But, I've since settled in, got the office ready to roll, and even hit the gym yesterday evening for a great leg workout. From here on out, I will be implementing my multi-year offseason approach to bring yet another all-time best physique to the stage. I have been sizing myself up against the top naturals in the sport that I want to compete against this next time around, and boy do I have my work cut out for me! But, again, that's why I love this sport! I'm excited to see how some of my ideas and approaches this time around work as I move towards my goals.

I have been off of just about ALL supplementation for the last couple of months. I had been taking a multi-vitamin, vitamin d3, and vitamin c...that's it. As of yesterday, I started taking all of my staples again. Those include:

Breakfast
2 NOW Foods ADAM Multi-Vitamin
2 NOW Foods Vitamin D3
1 NOW Foods Vitamin C
3 Nature's Best Calcium/Magnesium/Zinc
6 Scivation Essential EFA
3 Primaforce MAX CLA
1 Primaforce Alcalean
3 Primaforce Pro Liver
1 Primaforce Idebenone
3 Primaforce Elastimine
3 Primaforce Cissus

Pre-Workout Meal
1 Primaforce Alcalean
3 Primaforce MAX CLA

Pre-Workout
2 scoops Scivation Xtend
4 scoops Scivation Quake 10.0 (whoa - taking this for the first time in 2 months had me FLYING)

Intra-Workout
4 scoops Scivation Xtend
4 scoops Primaforce Beta Alanine

Post-Workout
2 scoops Scivation Whey
50g NOW Foods Dextrose Powder
10g Primaforce AAKG
5g Primaforce Creaform
1 Primaforce Alcalean
3 Primaforce Pro Liver

Final Meal
6 Scivation EFA
3 Primaforce MAX CLA
3 Nature's Best Calcium/Magnesium/Zinc
1 Primaforce Idebenone
3 Primaforce Elastimine
3 Primaforce Cissus
3 Primaforce ZMA
3 Scivation Knockout

I can already tell how much better my body feels now that I'm taking everything again. That along with my nutrition should have me gaining some nice size and strength here before too long! My legs feel like death from yesterday...it was the first time lifting legs in over a week and a half or so, so I took it easy on the volume and just went by feel. I did some max effort work on Barbell Squats along with a drop set as my final set (talk about getting your heart rate up!). I also did some leg presses supersetted with some Hack Squats. Now that I am back in Terre Haute, the hack squat machine they have available is very different from the one I had been using at LA Fitness. This particular machine has the support pads located at the lower back in stead of the shoulders. Very weird feeling, but I will make it work. I followed up with some Dumbbell Walking Lunges...they only have Dumbbells that go up to 100s, so I did some hypertrophy sets of 12 with them. I then finished up with some abductor/adductor work. The volume was decent, the intensity was high...everything felt good. It will take a little bit to get back in my groove, but I don't think it will take long.

I will start taking some videos very soon! I can't wait to hear all the you-tube tough guys tell me how bad I suck LOL. Hope everyone had a great holiday and new years!

Movie Quote Of The Day

"Well, I got a 426 hemi here, 3/4 cams, nitro boosters, I can get 'er up to as good as 155! Never do, though, of course, unless I'm chasing a cute chick in a Ferrari! Haha! I guess I was goin' about... 65, tops."

Sporto

[Sporto1633]

Are those standing military presses???

Seated


Subbed! Can't believe I haven't seen this before! I'll be following.

Chuckles

Welcome!


how on the hell i missed the start of this thread i'll never know, but DEF in on this one!

to start off hounding you, lol, how would you go about upping cal's to gain some muscle without gaining hardly any fat?

i ask because i wanna try to improve one some areas that didn't keep up during my last bulk (rear delts, back thickness, and overall chest), but i wanna stay the leanness i am now for spring break (in 2 months)

Simple...just up the cals slowly and readjust your ratios! Weight gain does not equal muscle. I'll never understand why so many people think that they have to see the scale constantly go up for them to think they are making progress...

Sporto

[bwelch1985]

7...you were going 7 miles per hour!

...and usually when I pull people over...they pull over to the shoulder!

:D

[Rsardinia]

Hey Tommy,

Great lifts dude, and holy crap you take a lot of supplements. Do you feel those supplements are working for you or did you feel relatively the same while off them?

I'm blown away by the leg workout posted above, 10pps leg press supersetting with 315x10 is solid. And 275 walking lunges :eek: motherofgod.jpg

Keepin bustin em out!

[wrkoutfrq]

Simple...just up the cals slowly and readjust your ratios! Weight gain does not equal muscle. I'll never understand why so many people think that they have to see the scale constantly go up for them to think they are making progress...



cool man thanks... i'm just gonna have to hit it hard and keep a close watch.

good to see you back around here, looking forward to keeping up with the journal!

[Sporto1633]

7...you were going 7 miles per hour!

...and usually when I pull people over...they pull over to the shoulder!

:D

I miss Chris Farley...


Hey Tommy,

Great lifts dude, and holy crap you take a lot of supplements. Do you feel those supplements are working for you or did you feel relatively the same while off them?

I'm blown away by the leg workout posted above, 10pps leg press supersetting with 315x10 is solid. And 275 walking lunges :eek: motherofgod.jpg

Keepin bustin em out!

I take a lot of supplements because I want my body to be as efficient as possible...that's the only way I have a chance to gain any ground on my competitors. I am strict with my nutrition as well, but you just can't get all of what your body needs from food anymore, no matter how well you eat. If there's any chance I can take a supplement that might give me a little edge, even if it is really small, I take it...especially if it has some solid data and research behind it. Add in a couple of years of doing that, and that small difference might actually be noticeable :)

Now, most of what i take you can't actualy feel, but everything I take has a purpose.

Thanks for the kind words about the leg workout...my goal is to get up to a nice 315 for walking lunges for a good 6-8 steps a leg!


cool man thanks... i'm just gonna have to hit it hard and keep a close watch.

good to see you back around here, looking forward to keeping up with the journal!

Yep...that's all it is really - consistency over time and doing the extra little due dilligence that most don't!

Sporto

[Sporto1633]

Tuesday - Chest/Back Width/Shoulders

Barbell Incline Press
135X20 (Warm-Up)
185X12 (Warm-Up)
225X8 (Warm-Up)
265X10
285X6
315X4 drop 225X8

Hammer Strength Iso-Lateral Lat Pull-Downs
3ppsX15
3p+25psX12
4ppsX10
4p+25psX8 drop 2p+25psX8

Barbell Upright Rows
95X15
105X12
115X10
135X8 drop 95X8

Hammer Strength Iso-Lateral Decline Press
3ppsX15
3p+25psX10
4ppsX8
4p+25psX6 drop 2p+25psX12

Close Grip Cable Lat Pull-Downs
90psX15
100psX10
110psX8 drop 90psX8

Hammer Strength Military Press
2ppsX15
2p+35psX8
3p+10psX6 drop 2p+10psX6 drop 1p+10psX6

Low-To-High Cable Flys
30psX15
30psX12
30psX12

~Nothing like a good upper body pump to get back into the swing of things! I amnow back in Terre Haute full time and lifting at the new recreation center on the campus of ISU. Some of the machines are quite different, so the weights that I will be using will reflect either lower or higher numbers depending on the type of machine. They have a lot of hammer strength iso-lateral stuff, which is nice, but the cable machines they have are a little outdated...plus the dumbbells only go to 100s, so I will have to adjust accordingly. My overall strength seems to be just fine and very close to what it was before I started prep, but my endurance is still playing catch up :) Anyway, I am holding a very solid 225ish right now and I feel fantastic! Strength PRs....here I come!!

Topic Of The Day - Mind/Muscle Connection

One thing I wanted to briefly talk about today is the mind/muscle connection with any lift that you are doing. One thing that always amazes me as how many times I see people in the gym doing an exercise and clearly not using the intended muscle group(s) for that lift. As I have gotten older, and hopefully much wiser, I have definitely learned the importance of lifting every set of every exercise with purpose and making it all count. I was once victim of the gym ego and only cared about how I was perceived in the gym and how much weight was on the bar. But, now I understand that in order to get maximum muscular development, the mind/muscle connection is VERY important. For instance, for anyone that knows me and has seen me in person, I have rather large forearms/arms. The problem with that is that when I do back/pulling movements, if I don't concentrate really hard on using my back and pulling back with my elbows, my forearms/biceps will take over and do themajority of the work - taking the emphasis off my back (where I really need it). So I've taken measures to try and reduce that as much as possible - one of which is using straps. I've found that by locking in my grip with straps, I can focus more on my elbows pulling, rather than my hands. The result? Much more focus on the intended muscle group.

Bottom line - anything you can do to help connect you with the exercise and the mind/muscle connection, the better...even if it measn dropping the weight and working more on form and tempo. One of the hardest things to do in the gym is to leav the ego at the door - but if you want that great looking well developed physique, that's exactly what you need to do in order to achieve it.

Movie Quote Of The Day

"So I jump ship in Hong Kong, and I make my way over to Tibet, and I get on as a looper at a course over in the Himalayas. A looper, you know, a caddy, a looper, a jock. So, I tell them I'm a pro jock, and who do you think they give me? The Dalai Lama, himself. Twelfth son of the Lama. The flowing robes, the grace, bald... striking. So, I'm on the first tee with him. I give him the driver. He hauls off and whacks one - big hitter, the Lama - long, into a ten-thousand foot crevasse, right at the base of this glacier. Do you know what the Lama says? Gunga galunga... gunga, gunga-lagunga. So we finish the eighteenth and he's gonna stiff me. And I say, "Hey, Lama, hey, how about a little something, you know, for the effort, you know." And he says, "Oh, uh, there won't be any money, but when you die, on your deathbed, you will receive total consciousness." So I got that goin' for me, which is nice."

Sporto

[BaFtub]

Thanks for sharing the info on D3. Has it really improved your mood?

I guess I'm just skeptical of the high dosage, even with the studies out there (though I'm sure you understand, it's easy to be skeptical with the ****load of supps out there), but I did indeed find a few studies that indicate ~10,000 IU to be a good dose to actually notice the benefits. Are there are possible risks to the high dosage?

I do experience seasonal affective disorder, so I'm going to give this product a shot.

I'm not Tommy but I can shed my two cents.

Alberto Nunez (father flex obviously) recommended I add Vitamin d3 to my list of supps (that being scivation whey..and the occasional creatine mono/beta alanine) and I was a bit skeptical at first-but after doing some research/applying it, I was pretty surprised. I supplement with ~10,000 IU (which I believe comes out to 4-5 caps? ) and it GREATLY improved my mood.. that being the biggest noticeable factor. Days where I would forget about taking them in the morning were noticeable, so definitely not a placebo effect to any degree.

So for how cheap they are.. definitely worth it.

Keep up the good work Tommy!

[Sporto1633]

Wednesday - Arms/Calves

V-Bar Push-Downs
67.5psX20
77.5psX15
97.5psX12
Stack+30psX8 drop 77.5psX8

Barbell Curls
75X15
95X10
125X8
145X6 drop 95X8

DB Skull Crushers
50X15
60X10
65X8
75X6 drop 45X8

Standing Dumbbell Hammer Curls
60X10
65X8
70X6
75X6 drop 45X10

Overhead Cable Extensions
62.5psX12
65psX12
67.5psX10

Hammer Strength Preacher Curls Superset EZ Standing Reverse Curls
95X12 SS 50X12
95X10 SS 50X10
95X10 SS 50X10

Machine Straight-Leg Cow Raises
200X15
240X12
280X10
295X10

~What can I say...it just feels good to be back in the gym consistently and in my routine! i'm feeling better by the day, and Ihave a feeling I will be busting out some new personl bests here before too long. I've noticed some slimming up as well with my nutrition in check...I love how tight my stomach feels during the day when I eat well! Today is an off day from training, but I might go in and do a little HIIT...you know, for the kids :D i'm just so excited to be back in the gym that I don't know if I can stay out of it right now lol. That, and my legs could use a little loosening up - they are still tight from the last leg day I did!

Topic Of The Day - Gym Etiquette

Now is the time in the gym for all the New Year's resolution-ists and spring break-ers to come out of hiding and completely swamp the gym for the few weeks or months that these people even consider going. One thing that really irritates me is that these people, because they don't live the lifestyle and think they can just show up for a few weeks and change the way they look, don't understand proper gym etiquette at all. For instance, I will have all of my stuff surrounding a particular machine or setup, and as soon as I step away to grab a drink of water, someone comes in and starts removing weight. It never fails. Then, it's like I'M the dick for telling them that I'm not finished. Give me a break. the gym was filled with so much douche last night that I can still smell Summer's Eve. It's re-donkulous. Any way, a few more weeks, and hopefully I won't have to interact with these dingle-berries anymore.

Oh yeah, and if one more obese college kid tries to ask me how much I bench, I'm going to kick them right in the taint...

That is all.

Movie Quote Of The Day

"Hey! If any of you are looking for any last-minute gift ideas for me, I have one. I'd like Frank Shirley, my boss, right here tonight. I want him brought from his happy holiday slumber over there on Melody Lane with all the other rich people and I want him brought right here, with a big ribbon on his head, and I want to look him straight in the eye and I want to tell him what a cheap, lying, no-good, rotten, four-flushing, low-life, snake-licking, dirt-eating, inbred, overstuffed, ignorant, blood-sucking, dog-kissing, brainless, dickless, hopeless, heartless, fat-ass, bug-eyed, stiff-legged, spotty-lipped, worm-headed sack of monkey **** he is! Hallelujah! Holy ****! Where's the Tylenol?"

Sporto

[Sporto1633]

I'm not Tommy but I can shed my two cents.

Alberto Nunez (father flex obviously) recommended I add Vitamin d3 to my list of supps (that being scivation whey..and the occasional creatine mono/beta alanine) and I was a bit skeptical at first-but after doing some research/applying it, I was pretty surprised. I supplement with ~10,000 IU (which I believe comes out to 4-5 caps? ) and it GREATLY improved my mood.. that being the biggest noticeable factor. Days where I would forget about taking them in the morning were noticeable, so definitely not a placebo effect to any degree.

So for how cheap they are.. definitely worth it.

Keep up the good work Tommy!

Did you ever ask Berto where I got the idea to start with that kind of dose with Vitamin D3?

Sporto

[ekmi]

definitely subbing to this thread, a bit late but I'm in!

[bsnyds]

I'm in for tracking this thread too. I've looked in on your contest results from time to time. Very interested in seeing how your training goes. I feel you on all the New Years Res. people in the gym. Got in to it with some high school kid the other day who spent 45 minutes on a bench texting when there was 3 or 4 of us hovering around looking for a free bench. Oh to be young and dumb again.

Love the Christmas Vacation quote!

[BaFtub]

Did you ever ask Berto where I got the idea to start with that kind of dose with Vitamin D3?

Sporto

No sir but I have an idea. I'll bug him later about it ;D

[AustrianOakJr]

Now is the time in the gym for all the New Year's resolution-ists and spring break-ers to come out of hiding and completely swamp the gym for the few weeks or months that these people even consider going. One thing that really irritates me is that these people, because they don't live the lifestyle and think they can just show up for a few weeks and change the way they look, don't understand proper gym etiquette at all. For instance, I will have all of my stuff surrounding a particular machine or setup, and as soon as I step away to grab a drink of water, someone comes in and starts removing weight. It never fails. Then, it's like I'M the dick for telling them that I'm not finished. Give me a break. the gym was filled with so much douche last night that I can still smell Summer's Eve. It's re-donkulous. Any way, a few more weeks, and hopefully I won't have to interact with these dingle-berries anymore.

I recently ranted about something similar in a thread.......im starting to go over the edge because my gym just absolutely caters to these people. I cant stand it. We are talking like 300+ people in the gym at peak time. I had the same exact thing happen to me the other day. And at that point of my workout, if I said anything to the guy it would have come with some not-so-nice words......so I forced myself to just leave and go to another machine.

I get yelled at the other day because im making a little noise when im deadlifting......apparently it makes the fat people uncomfortable to know you have to work your ass off to attain a quality physique. We wouldnt want anyone to feel intimidated in the gym.



Oh yeah, and if one more obese college kid tries to ask me how much I bench, I'm going to kick them right in the taint...




"Taint"......I havent ever heard anyone else ever use that word. :D So how much do you bench? ;)

Anyways....good to see your back at it full stride. Big things are coming.

[Sporto1633]

definitely subbing to this thread, a bit late but I'm in!

Awesome! Glad to have ya and if you have any questions, ask away!


I'm in for tracking this thread too. I've looked in on your contest results from time to time. Very interested in seeing how your training goes. I feel you on all the New Years Res. people in the gym. Got in to it with some high school kid the other day who spent 45 minutes on a bench texting when there was 3 or 4 of us hovering around looking for a free bench. Oh to be young and dumb again.

Love the Christmas Vacation quote!

Thanks for following along! Ah yes, to be young again...reminds me of a Point Break quote: "You're a real blue flame special, aren't you, son? Young, dumb and full of cum, I know. What I don't know is how you got assigned here. Guess we must just have ourselves an ******* shortage, huh?"

LOL


No sir but I have an idea. I'll bug him later about it ;D

And I'm not even sure if it was me or not, I was really just curious as I was one of the first ones around to start preaching the high dose of vitamin D3 years ago...I was jut wondering where he got the idea - specifically that dose :)


I recently ranted about something similar in a thread.......im starting to go over the edge because my gym just absolutely caters to these people. I cant stand it. We are talking like 300+ people in the gym at peak time. I had the same exact thing happen to me the other day. And at that point of my workout, if I said anything to the guy it would have come with some not-so-nice words......so I forced myself to just leave and go to another machine.

I get yelled at the other day because im making a little noise when im deadlifting......apparently it makes the fat people uncomfortable to know you have to work your ass off to attain a quality physique. We wouldnt want anyone to feel intimidated in the gym.




"Taint"......I havent ever heard anyone else ever use that word. :D So how much do you bench? ;)

Anyways....good to see your back at it full stride. Big things are coming.

Let me guess...Planet Fitness? Did you set off the alarm? LOL

Yes, big things are coming...I'm at a crossroads and trying to decide where I want to take my training and competition level to. I've been throwing some ideas around lately and haven't decided on naything yet, so we'll see...

Sporto

[Sporto1633]

Wednesday - Chest/Shoulders

Barbell Incline Press
315X4 drop 225X8 RP X4X2

Hammer Strength Iso-Lateral Decline Press
4p+25psX6 drop 3ppsX10 RP X6X4

Low Incline Dumbbell Flys
90X10
90X10
90X10

Hammer Strength Military Press
3p+25psX5 drop 2ppsX12 RP X7X4

Lateral Machine Raises Superset Reverse Pec Deck
140X10/160X10
145X10/175X10
150X10/190X10

Around The World Raises
15X12
20X10
25X8 drop 15X8

~I had very little time to squeeze this workout in, so I moved really quickly in between sets and made the most of what I could! for some of my sets, I combined a drop set with a rest pause set, and holy hell...talk about instant sweat and heart rate shooting up! I think I may start doing sets like these from now on :) i'm taking both today and tomorrow off from the gym to spend with my two favorite girls, and then it's back to the gym on Monday to start working on my deadlift - which SUCKS by the way lol. I can just about SLDL/RDL the same weight that I can do conventionally. Oh well, no better time to work on it than this offseason. I have a goal set on what I want to accomplish, so it's time to put a plan in motion and go get it! My deadlift may suck for a while, but by this time next year, hopefully I'll be getting some "motherofgod.jpg" comments :D

Topic Of The Day - Lurkers Pick

Does anyone have any specific topics they want to discuss in here?

Movie Quote Of The Day

"So there I am, in Sri Lanka, formerly Ceylon, at about 3 o'clock in the morning, looking for one thousand brown M&Ms to fill a brandy glass, or Ozzy wouldn't go on stage that night. So, Jeff Beck pops his head 'round the door, and mentions there's a little sweets shop on the edge of town. So - we go. And - it's closed. So there's me, and Keith Moon, and David Crosby, breaking into that little sweets shop, eh. Well, instead of a guard dog, they've got this bloody great big Bengal tiger. I managed to take out the tiger with a can of mace, but the shopowner and his son... that's a different story altogether. I had to beat them to death with their own shoes. Nasty business, really. But, sure enough, I got the M&Ms, and Ozzy went on stage and did a great show."

Sporto

[bwelch1985]

very solid workout Tommy. 3 plate inclines is a big lifetime goal of mine. hell, getting 2 plates was a big deal to me! lol

here's a topic suggestion: how do we, as natural bodybuilders, balance our work, family, and friend responsibilities w/ our competitive goals? for professionals and aspiring pro's it requires a huge amount of time and effort to achieve the optimal physique for a show and, more often than not, other aspects of life get placed on the back burner. how do YOU achieve a healthy balance in life while still putting your heart and soul into contest prep?

[Flynn]

Low Incline Dumbbell Flys
90X10
90X10
90X10

Flys, ugh! I would be happy just to press that for reps. I'm really beginning to dislike you guys. BTW, I found this while cleaning up files on the computer. I don't remember who took the pic (maybe Kera) but the good ole days :)!

[Kstu23]

In just for the motivation

[Sporto1633]

Monday - Back Thickness/Traps/Rear Delts

Barbell Rack Deadlifts
225X15
315X12
405X10
495X10
545X8
585X8
635X8
675X8 - PR!

Hammer Strength Iso-Lateral Pull-Downs
3ppsX15
3p+35psX12
4p+25psX8
5ppsX6 drop 3ppsX10

Barbell Shrugs (1 full second pause at top and bottom) Superset Dumbbell Reverse Incline Rear Delt Raises
315X15/25X12
405X10/30X10
405X10/30X10
405X10/30X10

Hammer Strength Iso-Lateral Rows Superset Reverse Pec Deck
3ppsX15/160X10
4ppsX10/175X10
4p+25psX8/175X10

Weighted Leg Raises+Hip Lifts
20X10
20X10

Weighted Crunch Machine
95X12
95X12

~Hopefully this is a sign of things to come. I don't know if it has been just a mental block or what, but it always seems that I cruise along just fine on rack deadlifts until I put on 7 plates on each side. It seems like every time I do that, I can't get that first rep up and going. Most of it is my fault in the way I do the lift. I have to be really careful on any explosion stuff that involves my glute/high hamstring at all because of a college injury that still gets tweaked every now and then to this day. So I can't just explode up with the weight, I have to gradually increase the pull up to my max pull to make sure I don't tear anything. For some reason, the weight just came right up and I pounded out 8 reps with a weight I had yet to get off the bar before lol. I was going to keep going, but I didn't expect to do those reps with that kind of weight, so by that time I had already done quite a bit of work and was gassed. Next time for sure! I actually wanted to do deadlifts from the floor, but after sitting at a computer doing taxes all day, and not getting to the gym until late, I just did the rack deads instead. Still working to get my groove back, but things are settling in quite nicely right now...

Topic Of The Day - Balance

This is actually a very important topic as it pertains to the lifestyle of a bodybuilder, competitor, etc. One of the hardest things to do in life is to maintain a good and healthy balance between all facets of your life. Think about it, usually the really rich people have a lot of problems in other areas of their life because of how lopsided their lives are. That's because there are a lot of sacrifices that they have to make in order to acheive AND maintain that status. The same goes for everyone else...everything we do has an opportunity cost attached to it. So the big question is, what is it that you are willing to sacrifice in order to achieve your goals - whether it be with your physique, your financial stature, your relationships, etc.? Ultimately, you get to choose this balance and where you spend your time and effort.

I see a lot of younger kids on these boards that are very serious and very enthusiastic about the path of either getting into tip top shape, competing, etc. And, at this point in their lives, they probably have the ability and time freedom to devote to that goal without sacrificing much in order to achieve it. I was one of those guys not too long ago. I was able to prep whenever I wanted, train whenever I wanted, and pretty much devote my time to competing, getting a pro card, winning a pro show, you name it. But now that I have a daughter and a family, how much is my time really worth? The more time I try to devote to my personal endeavors, the less time I have to spend with my wife and family. So where do you draw the line?

One thing that really helps is having a wife that also lives the healthy, active lifestyle as well. That enables us to go to the gym together (now with our daughter because our gym has a Kids Klub), even though we are doing our own thing as far as our workouts are concerned, we are still not spending time away from one another. So that is a huge plus. Also, because my wife competes, she understands the importance of the consistency of the nutrition and training. Because of that, we are able to spend more time together while still being involved in a sport and lifestyle that can be very selfish at times. We grocery shop together, cook together, eat together, etc. Whereas, I do know of some couples who don't simply because one is trying to live the lifestyle while the other doesn't care to.

As this pertains to bodybuilding specifically, the thing is, the stage will ALWAYS be there. If you compete for the right reasons, it is much easier to maintain balance in other areas of your life. I think that is mainly because you know you aren't competing against anyone but yourself, and as long as you are making an effort to make yourself better, then no matter when you compete or who it is against, you are going to win no matter what. You can have this lifestyle "supplement" your life instead of taking it over and consuming it. And, honestly, that's where you draw the line. Once bodybuilding/competing starts ruining relationships, or costing you promotions or positions at a company, or disconnects you from your spirituality, that's when it's time to reconsider what your goal and purpose is with the sport. There are much more important things in life than having 7 strangers collectively think you have the best package on stage at a particular contest. And honestly, it's your opinion of yourself that happens to be the only one that truly matters. If you can look in the mirror everyday and like what you see and enjoy your life with the people you surround yourself with, then that is what it's all about. For the most part, we all probably got into this industry and sport becaue of our own insecurity issues (I know I did). But, once we can finally grasp the concept of being secure with ourselves, and start doing things for the right reasons, it's amazing how much better all of these other facets of our lives become.

Balance - it can be a difficult concept to grasp and put into action, but once you find it, you life will be filled with joy and true happiness.

Movie Quote Of The Day

"Do you know what a duvet is? It's a blanket. Just a blanket. Now, why do guys like you and me know what a duvet is? Is this essential to our survival, in the hunter-gatherer sense of the word? No. What are we then? We are consumers. We're bi-products of a lifestyle obsession. Murder, crime, poverty, these things don't concern me. What concerns me are celebrity magazines, television with 500 channels, some guy's name on my underwear. Rogaine, Viagra, Olestra. Martha Stewart. F*ck Martha Stewart. Martha's polishing the brass on the Titanic. It's all going down, man. So f*ck off with your sofa units and Strinne green stripe patterns..."

Sporto

[Sporto1633]

Flys, ugh! I would be happy just to press that for reps. I'm really beginning to dislike you guys. BTW, I found this while cleaning up files on the computer. I don't remember who took the pic (maybe Kera) but the good ole days :)!

Ah! Weren't those the good ol' days? I can still remember beig backstage and hanging out all day...that, and the smell of Hot Stuff lol

Sporto

[J_Bo]

You sure deads are a weak point for you? lol Those are some SERIOUS rack deads!

[quest-x]

MAJOR reps for your insight on balance.

[BaFtub]

Is that a Palahniuk quote? Looks very very similar.

Great Topic. Balance is key in every facet of life. Not much I can add because you went so damn in depth with it.

PS-I went on a search yesterday and happened to of read around every thread you've posted on Monkey island LOL

[Quelly]

slow clap on that balance insight tommy, x2 million

[triplewhammy]

Balance, good man!

[bsnyds]

Thanks for your thoughts on balance. They ring very true and are very pertinent to me right now. I'm trying to balance continued improvment in my physique as my wife who is a competitor trys to balance the idea of competing again vs spending more time with our 3 daughters. I think you framed the thoughts, fears, goals, and true meaning of it all very well.
I apreciate you allowing us to see inside a very private thought proccess. I believe many of us who to aspire to be more like you and other top competitors assume you all are imune to the same feelings/concerns we all have some how.

[Sporto1633]

You sure deads are a weak point for you? lol Those are some SERIOUS rack deads!

Well, deadlifts off the floor definitely are ;) I hoping that those rack deadlifts are a sign of things to come with my deadlift from the floor though as I haven't quite figured out how to fire everyting together efficiently yet to get a maximum effort pull. I mean, my legs are one of my strenths while back is one of my weaknesses...if I can figure out the proper technique, I should have a pretty sick deadlift. It's just gonna take some practice and time...


MAJOR reps for your insight on balance.

Thanks! I'll ty to pick good topics from now on and just tell everyone how I feel!


Is that a Palahniuk quote? Looks very very similar.

Great Topic. Balance is key in every facet of life. Not much I can add because you went so damn in depth with it.

PS-I went on a search yesterday and happened to of read around every thread you've posted on Monkey island LOL

Nope! It as from Fight Club :)

Ah...Lyle's site - yeah that's a fun one to hang around at...those guys are funny.


slow clap on that balance insight tommy, x2 million

Thanks Eric - I can't ven explain into words how much more that subject means to me now that I have my daughter :)


Balance, good man!

I just want to be happy....and, look good naked :D


Thanks for your thoughts on balance. They ring very true and are very pertinent to me right now. I'm trying to balance continued improvment in my physique as my wife who is a competitor trys to balance the idea of competing again vs spending more time with our 3 daughters. I think you framed the thoughts, fears, goals, and true meaning of it all very well.
I apreciate you allowing us to see inside a very private thought proccess. I believe many of us who to aspire to be more like you and other top competitors assume you all are imune to the same feelings/concerns we all have some how.

Great! Glad you like the post! Yeah we all share the same feelings, emotions , concerns, etc. that everyone else does, we just may not show it as much. But balance becomes more and more difficult the older you get and the more you have going on in your life. that's why it is ever so important to keep control of it so that certain areas of your life don't ruin others. Believe me, I would LOVE to be able to devote all of my time and energy to continue to build an absolute beast of a natural bodybuilding package, but with a wife and daughter in my life now, that endeavor seems insignificant compared to being the best father and husband I can right now...

Sporto

[lth]

[SIZE="3"]
[B][U]Topic Of The Day - Balance

This is actually a very important topic as it pertains to the lifestyle of a bodybuilder, competitor, etc. One of the hardest things to do in life is to maintain a good and healthy balance between all facets of your life. Think about it, usually the really rich people have a lot of problems in other areas of their life because of how lopsided their lives are. That's because there are a lot of sacrifices that they have to make in order to acheive AND maintain that status. The same goes for everyone else...everything we do has an opportunity cost attached to it. So the big question is, what is it that you are willing to sacrifice in order to achieve your goals - whether it be with your physique, your financial stature, your relationships, etc.? Ultimately, you get to choose this balance and where you spend your time and effort.

I see a lot of younger kids on these boards that are very serious and very enthusiastic about the path of either getting into tip top shape, competing, etc. And, at this point in their lives, they probably have the ability and time freedom to devote to that goal without sacrificing much in order to achieve it. I was one of those guys not too long ago. I was able to prep whenever I wanted, train whenever I wanted, and pretty much devote my time to competing, getting a pro card, winning a pro show, you name it. But now that I have a daughter and a family, how much is my time really worth? The more time I try to devote to my personal endeavors, the less time I have to spend with my wife and family. So where do you draw the line?

One thing that really helps is having a wife that also lives the healthy, active lifestyle as well. That enables us to go to the gym together (now with our daughter because our gym has a Kids Klub), even though we are doing our own thing as far as our workouts are concerned, we are still not spending time away from one another. So that is a huge plus. Also, because my wife competes, she understands the importance of the consistency of the nutrition and training. Because of that, we are able to spend more time together while still being involved in a sport and lifestyle that can be very selfish at times. We grocery shop together, cook together, eat together, etc. Whereas, I do know of some couples who don't simply because one is trying to live the lifestyle while the other doesn't care to.

As this pertains to bodybuilding specifically, the thing is, the stage will ALWAYS be there. If you compete for the right reasons, it is much easier to maintain balance in other areas of your life. I think that is mainly because you know you aren't competing against anyone but yourself, and as long as you are making an effort to make yourself better, then no matter when you compete or who it is against, you are going to win no matter what. You can have this lifestyle "supplement" your life instead of taking it over and consuming it. And, honestly, that's where you draw the line. Once bodybuilding/competing starts ruining relationships, or costing you promotions or positions at a company, or disconnects you from your spirituality, that's when it's time to reconsider what your goal and purpose is with the sport. There are much more important things in life than having 7 strangers collectively think you have the best package on stage at a particular contest. And honestly, it's your opinion of yourself that happens to be the only one that truly matters. If you can look in the mirror everyday and like what you see and enjoy your life with the people you surround yourself with, then that is what it's all about. For the most part, we all probably got into this industry and sport becaue of our own insecurity issues (I know I did). But, once we can finally grasp the concept of being secure with ourselves, and start doing things for the right reasons, it's amazing how much better all of these other facets of our lives become.

Balance - it can be a difficult concept to grasp and put into action, but once you find it, you life will be filled with joy and true happiness.


Sporto


Great insight sporto, awesome, very true.

[Work-Hard]

Movie Quote Of The Day

"So there I am, in Sri Lanka, formerly Ceylon, at about 3 o'clock in the morning, looking for one thousand brown M&Ms to fill a brandy glass, or Ozzy wouldn't go on stage that night. So, Jeff Beck pops his head 'round the door, and mentions there's a little sweets shop on the edge of town. So - we go. And - it's closed. So there's me, and Keith Moon, and David Crosby, breaking into that little sweets shop, eh. Well, instead of a guard dog, they've got this bloody great big Bengal tiger. I managed to take out the tiger with a can of mace, but the shopowner and his son... that's a different story altogether. I had to beat them to death with their own shoes. Nasty business, really. But, sure enough, I got the M&Ms, and Ozzy went on stage and did a great show."

Sporto


I can't believe nobody called the Wayne's World quote. By far one of my all time favorite movies. "Will Garth ever get his Sports Illustrated football phone?" "You didn't tell them about my pubes did you?"

been following along by the way, thanks for the motivation.

[Sporto1633]

Great insight sporto, awesome, very true.

Thanks Tommy...it's very easy to get wrapped up in this sport and eventually lose sight of what's really important - I think everyone on this site is guilty of that at some point, myself included. As much as I really want to be one of the best natural bodybuilders ever by the time I am done competing, all I have to do is take one look at my wife and daughter to realize that I would much rather spend more time being a good husband and father...


I can't believe nobody called the Wayne's World quote. By far one of my all time favorite movies. "Will Garth ever get his Sports Illustrated football phone?" "You didn't tell them about my pubes did you?"

been following along by the way, thanks for the motivation.

Ha! Del made that 2nd Wayne's World movie...that quote gets me every time!

Sporto

[Rsardinia]

Barbell Rack Deadlifts
675X8 - PR!


You sir are a monster.

[BaFtub]

Nope! It as from Fight Club :)

Ah...Lyle's site - yeah that's a fun one to hang around at...those guys are funny.



Chuck Palahniuk wrote Fight Club :D So boom headshot, haha.

They are! Brutal but funny.. LOL

[Sporto1633]

You sir are a monster.

That is my #1 goal this offseason - to achieve SCARY MONSTER status...being the lightest weighing "heavyweight" (or lightest weighing light heavyweight in NPC) is not quite scary monster status yet :D


Chuck Palahniuk wrote Fight Club :D So boom headshot, haha.

They are! Brutal but funny.. LOL

Ah ok! I didn't know that...I'm more of a movie-quoter rather than a movie trivia type of guy ;)

Sporto

[AustrianOakJr]

Good insight on the balance topic. Man, its a tough thing to achieve and its my number one priority this contest season......stay balanced. If it means I have to put off a show or whatever, my priorities have to be in line. Ive got my wife started on doing a body transformation contest as I prep, so this is a big step in achieving the balance you talk about. We are training, eating and counting macros together. And shes started off great. Cant wait to see how it turns out.

[Flynn]

Shouldn't you be buried in a dark corner with an overhead light, surrounded by stacks of paper :p? That is just something that I'll never miss.

[camaleom]

fuuuuuuuuuuuu

why I am not following this thread...?

in!

[Sporto1633]

Thursday - Legs

Barbell SLDL/RDL Hybrid
135X20 - Warmup
225X15 - Warmup
315X10 - Warmup
405X10
455X8
495X6 - PR!

Hammer Strength Kneeling Single Leg Curls
50X20 each leg
70X10 each leg
80X10 each leg
90X8 drop 60X8 drop 40X8 - TOAST!

Barbell Squats
225X15
315X10
365X8
405X6 drop 275X8

Glute-Ham Hyperextensions
65X12
80X10
95X8

Inner/Outer Thigh
235X20/150X20
235X20/150X20
235X20/150X20

Friday - Chest/Triceps

Barbell Incline Press
135X20 - Warmup
185X15 - Warmup
225X10 - Warmup
275X8
295X6
315X4 drop 225X8 drop 135X10

Life Fitness Machine Flys
190X15
205X12
220X10
235X8 drop 160X8

Incline Smith Machine Press (2 second pause at bottom)
225X10
245X8
265X6
275X4 drop 185X6 drop 135X8

Low Incline Flys
75X12
80X10
85X8 - TOAST!

V-Bar Push-Downs
67.5psX20
77.5psX15
87.5psX12
97.5psX10
Stack+25X8 drop 97.5X8

DB Skull Crushers
50X15
60X10
70X8 drop 45X8

Close Grip Decline Press
135X15
185X12
225X10
275X8 drop 185X8

Movie Quote Of The Day

"Janice, I apologize to you if I don't seem real eager to jump into a forced, awkward intimate situation that people like to call dating. I don't like the feeling. You're sitting there, you're wondering, "Do I have food on my face? Am I eating? Am I talking too much? Are they talking enough? Am I interested? I'm not really interested. Should I play like I'm interested? But, I'm not that interested. But, I think she might be interested? But, do I want to be interested? But, now she's not interested? So all of the sudden, I'm getting, I'm starting to get interested." And, when am I supposed to kiss her? Do I have to wait for the door? Cause, then, it's awkward. It's like, well, goodnight. Do you do like that ass-out hug? Where you like, you hug each other like this and your ass sticks out cause you're trying not to get too close? Or, do you just go right in and kiss them on the lips? Or don't kiss them at all? It's very difficult trying to read the situation. And, all the while, you're just really wondering, "Are we gonna get hopped up enough to make some bad decisions?" Perhaps play a little game called "just the tip", just for a second, just to see how it feels. Or, ouch, ouch you're on my hair."

Sporto

[Sporto1633]

Good insight on the balance topic. Man, its a tough thing to achieve and its my number one priority this contest season......stay balanced. If it means I have to put off a show or whatever, my priorities have to be in line. Ive got my wife started on doing a body transformation contest as I prep, so this is a big step in achieving the balance you talk about. We are training, eating and counting macros together. And shes started off great. Cant wait to see how it turns out.

Awesome! Great to hear! I hope she takes to it...you guys make a great team!


Shouldn't you be buried in a dark corner with an overhead light, surrounded by stacks of paper :p? That is just something that I'll never miss.

Ha! It isn't quite that bad just yet ;)


fuuuuuuuuuuuu

why I am not following this thread...?

in!

I don't know, but welcome!

Sporto

[devo09]

I also enjoyed the "balance" blurb :)

BTW, you're pretty much "scary monster" status already haha

[Sporto1633]

Monday - Back/Biceps/Calves

Barbell Bent Over Rows
365X5
365X5
365X5
365X5
365X5

Standing EZ Bar Curls
145X5
145X5
145X5
145X4 - TOAST!

Hammer Strength Iso-Lateral Pull-Downs
4p+25psX5
4p+25psX5
4p+25psX5
4p+25psX5
4p+25psX5

Seated Dumbbell Curls
65X8
65X8 - Video Coming!
70X6

Seated Close Grip Cable Rows
270X10
285X10
300X8

Hammer Strength Seated Plate Loaded Cow Raises
1p+25psX10
2ppsX8
2p+25psX8
3ppsX6

~I didn't have a whole lot of time to get this workout in, so I did the best I could and kept the workout moving to squeeze as much in as I can. For about the next month-month and a half or so, I pretty much will just have to do the best I can with what I have to work with. Tax season is in full blown force right now, therefore I am busy and sitting at a computer screen from 10-12 hours a day lol. So the real trick right now is trying to maintain where I am at until we settle down and I have much more time to devote to a consistent schedule for both training and nutrition. After tax season, I will be attacking the gym with an intensity beyond anything I've ever had before. I have set the bar extremely high for myself now, and for me to continue the trend, I have to put in a lot more work to bring an even better, all-time best package to the stage next time. I'm really looking forward to proving some paradigms of mine by praticing what I preach and showing the noticeable differences that they will make. So, for now I will bust out what I can, and then after tax season, the steroid-like gains will be pouring in...

Topic Of The Day - Muscle Group Frequency

One of the things that never quite sat right with me when looking at most workout splits was the fact that most of them are created to try and coincide with a work week. What I mean by that is, for the most part, a lot of workout splits rotate every 7 days and most lifters associate days of the week with certain muscle group pairings and they ultimately end up hitting all muscle groups with the same frequency and then trying to find the right volume for their "sweet spot" routine to balance out right for them. Now, I do realize that most people do not desire to compete at the elite level of natural bodybuilding, but I do believe that the advanced lifter needs to create their workout split without succumbing to trying to fit it into a 7 day work week, mostly because the volume/intensity that an advanced lifter probably needs to continue to make gains is going to be more than the average, intermediate lifter.

Typcially, if you are on the advanced level, you are living the bodybuilder "lifestyle" and will always find a way to get a workout in no matter what day of the week it is. So instead of looking at days as Monday, Tuesday, etc., you should look at days as Day 1, Day 2, etc. and allow your workout split to focus on certain frequencies for certain muscle groups. That way, you can really break everything down and design your workout split to focus on what needs to be brought up in order to achieve the desired look that you want. One of the HARDEST things to do as a natural bodybuilder (or any physique enthusiast for that matter) is to NOT try and bring EVERYTHING up at the same time. Even if you could ultimately do that, theoretically, you are still going to have the same flaws of proportion and symmetry that you had before lol. Sometimes you just have to prioritize your focus in certain areas to get the right balance and right look...and that is a very difficult thing to do mentally. We are so used to pushing ourselves day in and day out, that sometimes we forget to strategize our offseasons to bring out the best look. Think about it...how often to you look forward to working out your best muscle groups? I know I always do :D

So when putting together your workout split, think about possibly setting it up without a 7 day work week in mind. Think about where to focus your frequency, volume and intensity and to what muscle groups. Try to rotate as many exercises that you can in and out of your routines. Focus on one intensity technique for a few weeks, then switch it up to a different. Your body is the most adaptive machine on the planet and it will adapt to just about anything you throw at it. Keep it from adapting...keep it GROWING!

Movie Quote Of The Day

"You must be out your god damn mind! Joe Louis is the greatest boxer that ever lived! I'll be with you boys in a minute. He was better than Cassius Clay, he was better than Sugar Ray, and that new dude, what's his name? Mike Tyson? Looks like a bulldog; he was better than him too."

"Vait a minute. Vat about Rocky Marciano?"

"Oh, there they go. There they go, every time I start talkin 'bout boxing, a white man gotta pull Rocky Marciano out their ass. That's their one, that's their one. Rocky Marciano. Rocky Marciano. Let me tell you something once and for all. Rocky Marciano was good, but compared to Joe Louis, Rocky Marciano ain't ****."

"He beat Joe Louis' ass."

"That's right, he did whoop Joe Louis' ass."

"Joe Louis was 75 years old when they fought!"

"I don't know how old he was, but he got his ass whooped."

"Joe Louis had come out of retirement to fight Rocky Marciano the minute he was 76 years old. Joe Louis is always lying about his age. He lie about his age all the time. One time Frank Sinatra came in here and sat in this chair. I said Frank 'you hang out with Joe Louis, just between me and you, how old is Joe Louis.' You know what Frank told me, he said "Hey, Joe Louis is 137 years old." A hundred and thirty-seven years old!"

"Oh. Man, you lying, you ain't never meet no Frank Sinatra."

"F*ck you, f*ck you, and f*ck you! Who's next?!"

Sporto

[Sporto1633]

I also enjoyed the "balance" blurb :)

BTW, you're pretty much "scary monster" status already haha

Thanks Devo! Give me another couple of years...I'm going for a look that I won't even be able to describe in words...

Sporto

[Quelly]

ahh the good old days when eddie murphy was funny

[The Solution]

c8hkNgSaqx8

:eek:

[ErickStevens]

c8hkNgSaqx8

:eek:

After 2 pulling exercises and 4 sets of EZ Bar Curls to boot. Is this real life?

[AustrianOakJr]

Good thoughts on the frequency/work week thing. I am guilty of this. In my OCD brain I like to make things nice and tidy and organized so I set my workouts up to follow days of the week.....makes my refeeds nice and organized, etc. I have often thought of going to a numbered days routine but i have yet to sit down and figure it out. I have typically controlled growth rate on my bodyparts by varying the intensity. I train much of my upper body with a more moderate intensity as opposed to my lower, which I think has helped to balance me a bit better. But certainly changing the frequency of my legs and frequency of my REST (even bigger key) would probably help a lot. I may go to a numbered days routine in my next off season.

[triplewhammy]

Good thoughts on the frequency/work week thing. I am guilty of this. In my OCD brain I like to make things nice and tidy and organized so I set my workouts up to follow days of the week.....makes my refeeds nice and organized, etc. I have often thought of going to a numbered days routine but i have yet to sit down and figure it out. I have typically controlled growth rate on my bodyparts by varying the intensity. I train much of my upper body with a more moderate intensity as opposed to my lower, which I think has helped to balance me a bit better. But certainly changing the frequency of my legs and frequency of my REST (even bigger key) would probably help a lot. I may go to a numbered days routine in my next off season.

It definitely is different once you switch your mentality. Especially if, for example, you work out at different times on the weekends vs week days. I got used to hitting certain body parts at certain times of the day and it was strange to switch it up an hit others instead. Now that I do 2-3 ON and 1 day OFF and repeat that pattern, I hit bodyparts at different days/times every week.

[The Solution]

Tommy wanted me to post these:

Skullcrushers:

NUqk2Wv5Y9M

Flies:

tWgrXJZMKRw

[Justin-27]

FFS. That is just nutso weight. And controlled beautifully.

[triplewhammy]

100 lb DB fly?! That's just absurd...

[FATHER FLEX]

Those skull crushers are just plain stupid

[camaleom]

100 lb DB fly?! That's just absurd...

srly...

[bsnyds]

Hundo's for flys and what looked like 190 for skull crushers..... Insane!

RESPECT

[tylerrc55]

Tommy, when doing your skullcrushers, do you somewhat curl the wrist upwards on the way down, to keep tension on the triceps? I'm not sure if you know what i mean but if you do let me know lol

[bsnyds]

What happened? Did this thread die? I was looking forward to following you Tommy.

[fltallpaul]

What happened? Did this thread die? I was looking forward to following you Tommy.

Tommy has his own tax business and this is his busy time of year. He also has a new born daughter so priorities force him to miss some logging opportunities. I have been in touch with him and he is working very hard. I am sure when he does find time for an update it will be a good one.

[bsnyds]

Tommy has his own tax business and this is his busy time of year. He also has a new born daughter so priorities force him to miss some logging opportunities. I have been in touch with him and he is working very hard. I am sure when he does find time for an update it will be a good one.

Wow, tax time, I get it. He's gotta be slamed! Thanks for clearing that up. I've got 3 little girls, nothin more important than daddy daughter time. :)

I will check back from time to time.

[CaseySmithBB]

Hey Tommy!

I was wondering if there was any way that I could gain some insight as to how you went about your "peak week" (2 weeks).

I have read several of Lyle McDonald's articles, and I own Rapid Fat Loss. I was thinking about buying Stubborn Fat Solution as well.

Is there any way that you can list a detailed diet, training/cardio, and supplementation log of your recent contest preps? I would be willing to buy it in pdf or hardcopy from you via Paypal.

If it is easier, I might be interested in consultation if you aren't already too busy. My email is SmithCS27@aol.com


Thank you very much!

[Sporto1633]

I can finally take in a nice big sigh of relief! Tax season is slowing down now and my hours at the office are back down to pretty much normal hours from this point on. I can't describe in words how great this is and what it all means for my training and nutrition lol. I have been back at it for the last week or two at full throttle and already within those 2 weeks of nailing nutrition and supplementation, my strength and energy are right back up to where they were! I told my workout partner to watch how my strength was going to shoot up once I started nailing my nutrition, and sure enough, strength started exploding back up. I mean, I rack deadlifted 765lbs (8 plates per side) for 6 reps and still only weigh 215lbs! This year will be nothing short of productive as I start to plan out the next time I will be stepping on stage against the best naturals in the world...

On the home front, my daughter is growing like a weed! It seems like every week she is breaking some new milestone. She just melts my heart...she giggles out loud now, and smiles every time she sees me and recognizes me - it's one of the greatest feelings on the planet. Kera is getting back into her groove as a full time mom now. We joined the Kids Klub at LA Fitness, so at least she can bring Bryn with her and still get her workouts in. During tax season, I only get to see her on weekends, so we make the most of it every weekend and try to spend a lot of quality time together.

I'm also getting really excited at these first round of spring shows coming up! I have several clients competing in early shows this year, and a few of them have mind blowing physiques that are gonna be a force to be reckoned with! It amazes me that every time I see a show, it always seems like the bar continually gets raised to an all new level! Of course, what fun would it be if it didn't? :) At least it keeps me motivated to continue to break through personal bests! I can honestly say though, this is the first time during an offseason where I haven't had the whole "grass is greener on the other side" syndrome. I feel very comfortable with my composition and strength level, which has always been a battle for me coming out of contest prep mode.

Tonight I have hellacious leg workout on tap, and I may even take off of work early to go hit the gym lol. I'll be attempting my SLDL/RDL hybrids with 545lbs tonight, so hopefully I can keep the trend going and continue busting out new strength records!

Time to eat!

Sporto

[Sporto1633]

Hey Tommy!

I was wondering if there was any way that I could gain some insight as to how you went about your "peak week" (2 weeks).

I have read several of Lyle McDonald's articles, and I own Rapid Fat Loss. I was thinking about buying Stubborn Fat Solution as well.

Is there any way that you can list a detailed diet, training/cardio, and supplementation log of your recent contest preps? I would be willing to buy it in pdf or hardcopy from you via Paypal.

If it is easier, I might be interested in consultation if you aren't already too busy. My email is SmithCS27@aol.com


Thank you very much!

Hey Casey, it would be better to email me at Sporto4323@yahoo.com - that is the email all of my clients use to get a hold of me. That way, when I am online later this evening doing emails, I can respond back and we can talk further about consultation, etc.

Thank you for the consideration!

Sporto

[JohnBrowne]

Tommy I don't intend this as an insult but your legs looked smaller than I expected on stage this season. Might you have overdieted or done too much cardio? Or am I totally wrong on this point?

[Sporto1633]

Tommy I don't intend this as an insult but your legs looked smaller than I expected on stage this season. Might you have overdieted or done too much cardio? Or am I totally wrong on this point?

No offense taken! I think it is a valid point, and honestly, I noticed it too. I do know that I did a lot more prioritizing my upper body since my legs were my strength before and my upper body is finally catching up in size. But, it's hard to say if I over-dieted and/or did too much cardio because, although my legs at least looked bigger on stage in '07 (relative to my upper body), they weren't nearly as ripped...especially from the backside. So who knows if they would have looked that big had I been in better condition...

Sporto

[PaC-mAn8]

Tonight I have hellacious leg workout on tap, and I may even take off of work early to go hit the gym lol. I'll be attempting my SLDL/RDL hybrids with 545lbs tonight, so hopefully I can keep the trend going and continue busting out new strength records!

Time to eat!

Sporto

:eek: :eek: :eek:

You're not human, I swear.

Hope everything is going well T.

[Sporto1633]

Monday - Back/Biceps/Calves

Barbell Rack Deadlifts
135X20
225X15
315X10
405X10
495X10
585X10
675X8
765X6 - PR!

Standing EZ Bar Curls
95X12
105X10
115X10
125X8
135X6
145X4

Hammer Strength Iso-Lateral Pull-Downs
3ppsX12
4ppsX10
4p+25psX8
4p+25psX8 drop 2p+25psX10

Hammer Strength Plate Loaded Preacher Curls
90X12
115X10
115X8 drop 70X6 drop 45X6

Seated Close Grip Cable Rows
StackX12
StackX12
StackX12

~A nice hour and 15 minute workout hitting up the back and biceps! My workout partner and I kept the pace moving and just alternated between back and bicep exercises. Towards the end, we were both pretty toast - I think the rack deadlifts had something to do with that lol. Now that tax season is slowing down, and I'm not sitting in a chair for 14 hours plus every day, I'm going to start back up my deadlifting from the floor and work on getting that exercise up there in weight. I measured my arms (flexed) after the workout (yes, cheating I know lol), but they did finally crack 20 inches in circumference...so that was cool. It was just a for fun thing because they really felt pumped to the gills after the workout and I was curious. My bicep insertions still suck and I will never have peaks, but maybe I can get enough size to make up for it...who knows. On tap for tonight - LEGS! I'm so excited, I can't even stand it...may have to take off of work to start it up early!

Topic Of The Day - Success

This will be short and sweet. I am a firm believer that there is enough abundance in life that everyone can share the wealth. In fact, when it comes to bettering oneself, whether it be financially, physically, spiritually, or whatever, I am that person's biggest fan and will root them on to become the best they can in whatever walk of life they choose. I personally strive to be successful in all things that I do and I love to see everyone else doing the same thing. I have never looked at anything that I do to be in competition with anyone else, simply because there is PLENTY of everything to go around.

That being said, I apologize if anyone has ever gotten the impression that I am jealous or envious of anyone else's success. That is simply not the case and never will be. I am truly happy for all of those who seek to enrich their lives and better thamselves as human beings!

Movie Quote Of The Day

"You don't need to put your P in a V right now..."

"No, I need to B my L on someone's T's..."

Sporto

[Sporto1633]

:eek: :eek: :eek:

You're not human, I swear.

Hope everything is going well T.

He's like hitting a piece of iron!

All is well my friend, how about you?

Sporto

[PaC-mAn8]

He's like hitting a piece of iron!

All is well my friend, how about you?

Sporto

20" arms too? Unreal

Everything is going well. Can't complain when you and close ones are all happy and healthy :)

[aguy fish]

wow Tommy you're really my inspiration ! Amazing !

[bsnyds]

Great post Tommy. I think too many people mistake drive to better themselves for interest in crushing everyone else. I agree that you can have both the drive and pasion to excell and the empathy and joy in someones elses situation or success. Great insight, I always apreciate reading your thoughts, it gives me pause to consider my own situation.

"Pump the Breaks"

[Sporto1633]

Thursday - Legs

Barbell sQUATS
135X20 - Warmup
225X15 - Warmup
315X10 - Warmup
405X10
455X8
495X6

Hack Squats Superset Leg Press
6ppsX10 SS 9ppsX10
6p+25psX8 SS 10ppsX8
7ppsX8 SS 11ppsX6

Machine Single Leg Curls
90X15
110X12
130X8 drop 70X8

Glute-Ham Hyperextensions
70X12
85X10
100X8

Inner/Outer Thigh
StackX20/StackX20
StackX20/StackX20
StackX20/StackX20

~Good Lord that felt great! My legs are S-M-O-K-E-D! I haven't waddled around like a duck like this since prep! I'm going to try a couple of minor technique tweaks to help bring up some weaknesses of mine in the legs, so we'll see how that goes. Lower back still feels ok and the IT bands are finally loosening up (thanks foam roll!). I've got a quick shoulders/traps workout scheduled tonight here in a little bit, so I'm gearing up for that. I haven't done DB Military Press in what feels like AGES, so since the gym here in Terre Haute only goes up to 100's, I'm going to see how many I can do for a few work sets...other than that, life is good!

Movie Quote Of The Day

"Zee heeppopotamoose, he is not born saying, "Cool beans. I am a heeppo." No way, Joesay. So he try to paint zee stripe on him to be like zee zebra, but he fool no one. Then he try to put zee spot on zee skin to be like the leopard, but everyboody know he is a heeppo. So, at certain point, he look himself in zee mirror and he just say, "Hey. I am a heeppopotamoose and zere is nothing I can do about it." As soon as he accepts zis, he live life happy. Happy as a heeppo. You understand zis, Luban?"

Sporto

[Sporto1633]

20" arms too? Unreal

Everything is going well. Can't complain when you and close ones are all happy and healthy :)

Yeah well...I cheated a little bit - I waited until after an arm workout to measure them ;)


wow Tommy you're really my inspiration ! Amazing !

Thanks!


Great post Tommy. I think too many people mistake drive to better themselves for interest in crushing everyone else. I agree that you can have both the drive and pasion to excell and the empathy and joy in someones elses situation or success. Great insight, I always apreciate reading your thoughts, it gives me pause to consider my own situation.

"Pump the Breaks"

Yeah, unfortunately it really doesn't matter how many people I try and help or how benevolent my agenda is, there will always be people who will think whatever they want about me...that's just the way it is. My battle is not letting it get to me when people seem to think I'm the type of person that I KNOW I'm not. Then again, all I have to do is sit back and enjoy how blessed I have been in this life and it puts everything into perspective. I'm here to help anyone who wants to get to where I have been able to go with my physique...you all know where to get a hold of me :D

Sporto

[Sporto1633]

Sunday - Chest/Back

Deadlifts
135X15
225X10
315X8
405X6
495X4
545X2

BB Bench Press
275 RP 8X5X3

BB Bent Over Rows
315 RP 8X5X3

DB Incline Press
125 RP 8X5X2

Machine Close Grip Lat Pulldowns
250X8X5X3

Machine Pec Deck Flys
220X15
235X12
250X8

Seated Close Grip Cable Rows
255X12
270X10
285X8

~Getting back into the groove! Today was the first day since the very beginning of prep that I have done conventional deadlifts from the floor. I must say, even though my numbers aren't impressive, they were better than I thought they were going to be! Since I have been sitting all day long 6 days a week during the last few weeks of tax season, my IT bands have been in excrutiating pain anytime I have tried to do legs. This last leg workout I posted a couple days ago was the first time they weren't bothering me, mainly because of foam rolling. I went to the gym a little early to foam roll and make sure my legs were ok to deadlift off the floor since I hadn't done it in so long. Thankfully, as I continued to add weight, the IT bands didn't flare, and I was able to concentrate on the lift and find my groove. Once tax season officially ends, and I get back to Indy, I will be using a deadlifting based program tweaked to a bodybuilding style routine in an effort to help bring this weak *ss lift up for me :) I'm confident that I will soon have this lift up in the 6pps plus range for reps, which is something I've been wanting to accomplish ever since I started bodybuilding. Plus, my back could use the thickness :D

Movie Quote Of The Day

"Lot of pressure...you've gotta rise above it. You've got to harness in the good energy, block out the bad. Harness...energy...block...bad. Feel the flow, feel it. It's circular. It's like a carousel - you pay the quarter, you get on the horse. It goes up and down and around. Circular...circle. With the music, the flow. All good things."

Sporto

[wrkoutfrq]

awesome stuff tommy! you may not think much of the dealift numbers, but they seem pretty beastly to me. have you figured out the specific cause of your IT issues yet?

[COZ999]

Sunday - Chest/Back


Movie Quote Of The Day

"Lot of pressure...you've gotta rise above it. You've got to harness in the good energy, block out the bad. Harness...energy...block...bad. Feel the flow, feel it. It's circular. It's like a carousel - you pay the quarter, you get on the horse. It goes up and down and around. Circular...circle. With the music, the flow. All good things."

Sporto

***PSYCHOOOOO*** haha Happy Gilmore, good reference!

[Justin-27]

Do. not. want. 5 plate squats followed by supersetting hacks n leg presses?
Holy hell no wonder you were waddling outta the gym!

[Sporto1633]

Tuesday - Shoulders/Biceps/Triceps

Seated DB Military Press
105s RP 8X5X3

BB Standing Curls
145 RP 8X5X3

EZ Skull Crushers
170 RP 8X5X3

HS Iso-Lateral Shoulder Press
3pps RP 8X5X3

HS Preacher Curls
115 RP 8X5X3

BB Close Grip Decline Press
315 RP 8X5X3

Reverse Pec Deck
160X12
175X8 drop 115X8

DB Seated Curls
50X12
60X8 drop 40X8

Cable Rope Extensions
200X12
240X8 drop 160X8

Movie Quote Of The Day

"My job consists of basically masking my contempt for the *ssholes in charge, and, at least once a day, retiring to the men's room so I can jerk off while I fantasize about a life that doesn't so closely resemble Hell. For 14 years, I've been a whore for the advertising industry. The only way I could save myself now is if I start firebombing."

Sporto

[Sporto1633]

awesome stuff tommy! you may not think much of the dealift numbers, but they seem pretty beastly to me. have you figured out the specific cause of your IT issues yet?

It's pretty much mostly from me sitting in a chair in front of a computer for 14 hours straight. Now that I have been able to take breaks during the day, and foam rolling, most of the pain is subsiding.

Sporto

[wrkoutfrq]

It's pretty much mostly from me sitting in a chair in front of a computer for 14 hours straight. Now that I have been able to take breaks during the day, and foam rolling, most of the pain is subsiding.

Sporto

awesome man, good to hear

[TheDominicanRock]

first of all, congrats Tommy on all of your accomplishments! can't wait to see what you'll bring next! quick question, I remember reading I think it was on your last contest prep thread something about you eating barillas plus, Whats your take on it? was it something you had as a treat on your prep? do you think its alright if someone used it as their main source of carbs? I just had it for the first time this week and luv it! added a lil bit of salsa since its low cal and it was great. I'm in my growing season, but just interested in knowing how much of it you had of it while prepping

[Sporto1633]

Tuesday - Chest/Triceps

Barbell Incline Press
285 RP 8X5X3

EZ Skull Crushers
175 RP 8X5X3

Smith Low Incline Press (2 second pause at bottom)
225X12
255X8
275X6 drop 185X6 drop 135X6

Cable Rope Extensions
200X12
220X10
240X8 drop 160X8

Machine Tricep (out in front) Extensions
StackX10
StackX10
StackX8

Machine Pec Deck Flys
250X10
265X8
265X8

~My first workout since the Arnold - felt WAY better than I had anticipated! I expected my strength to be a little down, but instead, it felt like it was a little up. The stress fracture in my wrist still hurts like hell, so I am anxious to get my APT straps I ordered (among a few other things)! Back is on tap for tonight!

Movie Quote Of The Day

"Janie, today I quit my job. And then, I told my boss to go f*ck himself, and then I blackmailed him for almost sixty thousand dollars. Pass the asparagus.

"Your father seems to think this type of behavior is something to be proud of."

"And, your mother seems to prefer I go through life like a f*cking prisoner while she keeps my d*ck in a mason jar under the sink"

"How dare you speak to me that way in front of her. And, I marvel that you can be so contemptuous of me on the same day that you LOSE YOUR JOB."

"Lose it? I didn't lose it. It's not like, 'Whoops! Where'd my job go?' I QUIT! Someone pass me the asparagus."

Sporto

[Sporto1633]

first of all, congrats Tommy on all of your accomplishments! can't wait to see what you'll bring next! quick question, I remember reading I think it was on your last contest prep thread something about you eating barillas plus, Whats your take on it? was it something you had as a treat on your prep? do you think its alright if someone used it as their main source of carbs? I just had it for the first time this week and luv it! added a lil bit of salsa since its low cal and it was great. I'm in my growing season, but just interested in knowing how much of it you had of it while prepping

I used Barilla Plus Pasta up until about the last 6-8 weeks or so!

Sporto

[JRemix]

Hey Tommy how old were you when you got serious with nutrition/lifting?

[JohnBrowne]

Why do you alternate chest/tricep movements? Wouldn't that seriously hurt your pressing numbers?

[fltallpaul]

Hey Tommy I texted you about your trip down. I am back now so holler when you get a chance inbetween clients. I have some ideas for your time down.

[Sporto1633]

Hey Tommy how old were you when you got serious with nutrition/lifting?

I got serious with training WAY before I got serious with nutrition. If I would have known way back then how big of a role nutrition plays in this whole game, I would have started with that instead LOL

I'd say I got serious with training when I was a sophmore/junior in high school (about 16/17 years old) and I didn't get really serious about nutrition until about a year ago lol


Why do you alternate chest/tricep movements? Wouldn't that seriously hurt your pressing numbers?

I sometimes will alternate them, and sometimes I finish up one muscle group and go to the next. I rarely do the same thing each time. I do it for no real intentional reason either. But, I don't think it seriously hurts my pressing numbers, but it depends on what you mean by seriously though too. Plus, I'm not really going for max effort or trying to break any strength records...so if it means that my particular style of trianing costs me a few pounds or whatever, I'm not really concerned. As long as my overall goal of stimulating growth is accomplished with my intensity techniques, etc., it's all good to me.


Hey Tommy I texted you about your trip down. I am back now so holler when you get a chance inbetween clients. I have some ideas for your time down.

Hey Paul! Hope Australia was awesome (I'm sure it was!)!

It looks like we will be down there 6/27-6/30, so let me know what all you have going on those days. It's going to be just me and my brother though, Kera won't be with us. I wanted to do a little something with Troy when he got back from Afghanistan, so we decided to hit up Universal Studios (or whatever it's called now) for a couple days, golf, etc.

Sporto

~I've gotta get back to my emails, but I was able to rest pause 145 for 8X5X2 yesterday, which is better than I can ever remember doing in the past!

[tsajdak]

Hey Tommy, it was great meeting you and having that chat at the Arnold last weekend. Wish had some time to pick your brain a little more.

[Sporto1633]

Hey Tommy, it was great meeting you and having that chat at the Arnold last weekend. Wish had some time to pick your brain a little more.

You bet Trevor! Best of luck in your upcoming show(s)!

Sporto

[JRemix]

I got serious with training WAY before I got serious with nutrition. If I would have known way back then how big of a role nutrition plays in this whole game, I would have started with that instead LOL

I'd say I got serious with training when I was a sophmore/junior in high school (about 16/17 years old) and I didn't get really serious about nutrition until about a year ago lol

Well I am sure just being consistent with training got you to pack on some good amount of lean mass over the years regardless of not having serious nutrition. I mean you've been lifting 10 yrs+. That's insane, a year ago? How the heck did you look crazy ripped/add so much lean mass without proper nutrition! Insane natural gains. The IFPA pro's got me to see that I'll never have to turn to gear to achieve my BB'ing goals/size I want to get to.

I just started lifting last month (after being consistent for 2 months back in aug-oct 1st 2010 then not lifting at all) and my 8 month (bulking) goal is to pack on 12-15lbs of lean mass and put on minimal fat. Nutrition is pretty decent so far: 5"5/141lbs/ macro split: 375carb/80 fat/210 protein (around 3000 cals). Can't wait to see how I look once I am consistent for 8 months to a year.

[BFJ]

It's pretty much mostly from me sitting in a chair in front of a computer for 14 hours straight. Now that I have been able to take breaks during the day, and foam rolling, most of the pain is subsiding.

Sporto

That's good. From personal experience with this issue myself and from doing computer station evaluations for ergonomic correctness in one of my internships I'd advise looking into the amount of hip an knee flexion you're in with your chair and desk set however they are. Typically about 90 degrees is recommended, but honestly I feel for dudes with knee or hip issues the greater the angle (within reason) the better. Night and day difference in my comfort when I get these angles just right. Just a thought. If you want some real fun you can always roll with pvc pipe too :) lol.

[TheDominicanRock]

Tommy quick question about D-3, in your supp outline you mention taking 2 D-3 pills in the am with your multi, is that 2 5,000 IU? or 1,000 IU then take more throughout the day? also whats your take on vitamins post workout? I know some people take a multi or vit C for meal 1 then again post workout

[Jrich54338]

Tommy quick question about D-3, in your supp outline you mention taking 2 D-3 pills in the am with your multi, is that 2 5,000 IU? or 1,000 IU then take more throughout the day? also whats your take on vitamins post workout? I know some people take a multi or vit C for meal 1 then again post workout


Romer in the house!!!!

[Sporto1633]

Well I am sure just being consistent with training got you to pack on some good amount of lean mass over the years regardless of not having serious nutrition. I mean you've been lifting 10 yrs+. That's insane, a year ago? How the heck did you look crazy ripped/add so much lean mass without proper nutrition! Insane natural gains. The IFPA pro's got me to see that I'll never have to turn to gear to achieve my BB'ing goals/size I want to get to.

I just started lifting last month (after being consistent for 2 months back in aug-oct 1st 2010 then not lifting at all) and my 8 month (bulking) goal is to pack on 12-15lbs of lean mass and put on minimal fat. Nutrition is pretty decent so far: 5"5/141lbs/ macro split: 375carb/80 fat/210 protein (around 3000 cals). Can't wait to see how I look once I am consistent for 8 months to a year.

Well I should clarify a bit - what I meant by "getting serious about nutrition" was paying attention to the more finer details of what particular food sources offer over others with respect to general health, body composition, etc. So, while I was eating pretty good before that, it wasn't until this last year that I started learning some more of the finer details. It was that attnetion to detail on nutrition that allowed me to get crazy ripped this last round of shows.

But, it has been the pure consistency over time with my training/nutrition that has at least gotten me to the point where I am at today....


That's good. From personal experience with this issue myself and from doing computer station evaluations for ergonomic correctness in one of my internships I'd advise looking into the amount of hip an knee flexion you're in with your chair and desk set however they are. Typically about 90 degrees is recommended, but honestly I feel for dudes with knee or hip issues the greater the angle (within reason) the better. Night and day difference in my comfort when I get these angles just right. Just a thought. If you want some real fun you can always roll with pvc pipe too :) lol.

Foam rolling on a PVC pipe, eh? I don't think I'm quite that masochistic lol. I just had a deep tissue massage a few minutes ago and I'm downing some Quake now to go hit up legs. So far, just the foam rolling and stretching has been a huge help so far. The thing is, I only sit at a computer like that for about 3 months a year...so I've never really paid any attention to seat angle, or anything like that...


Tommy quick question about D-3, in your supp outline you mention taking 2 D-3 pills in the am with your multi, is that 2 5,000 IU? or 1,000 IU then take more throughout the day? also whats your take on vitamins post workout? I know some people take a multi or vit C for meal 1 then again post workout

I took 2 D3 pills that were 5,000 IUs a pill (10,000IUs total all at once with breakfast). Also, I never took any vitamins post workout - I take them all with breakfast. All I took post workout during my entire prep was 5g creatine, 5g glutamine, 500mg Acetyl-L-Carnitine and 1g N-Acetyl-Cysteine.

Hope that helps!

Sporto

[TheDominicanRock]

Thanks Tommy, just added it to my supps this past week and wanted to make sure.

Joe whats up bro! will you be at the INBF northern states super naturals this weekend? I'm actually test judging for it.

[tsajdak]

Thanks Tommy, just added it to my supps this past week and wanted to make sure.

Joe whats up bro! will you be at the INBF northern states super naturals this weekend? I'm actually test judging for it.

Joe will be there crushing some lightweights

[Sporto1633]

Thanks Tommy, just added it to my supps this past week and wanted to make sure.

You bet! Vitamin D3 is a great addition to any supplement regime!

Sporto

[Sporto1633]

Today, I was back in Indy lifting with some of the old faithful and we absolutely MURDERED our legs today! That is exactly the kind of intensity that I am missing when I am back in Terre Haute for tax season. I started off really well, but after the first couple of exercises, I had to dig extremely deep to finish the workout lol. Let me just say that it is ON when I get back up to Indy full time! Strength felt really good, but I can tell my endurance needs a kick to the pants :D Only 6 more weeks! Until then, I'll just do what I can back in the Haute to prepare for some EXTREME offseason gains! I get excited just thinking about it!

From what I can remember on the bigger lifts, I worked up to a solid 10 reps (had a couple more in the tank) on Hack Squats with 7 plates on each side. Then did a drop set from 8 plates per side to 5 plates per side...then took 5 minutes to catch my breath!

Then I worked up to some heavy Leg Press (9 plates per side I think) supersetting with Barbell Squats (275) and by the last set, my entire body was shaking lol. We finished off with some leg extensions and quad extensions and accesory work.

I finally bought a new foam roller today - it is a "ribbed" one and looks like it will really help, so I am anxious to use it tomorrow!

Other than that, I'm gonna finish some emails and settle down for the night with the wifey!

Sporto

[tsajdak]

Today, I was back in Indy lifting with some of the old faithful and we absolutely MURDERED our legs today! That is exactly the kind of intensity that I am missing when I am back in Terre Haute for tax season. I started off really well, but after the first couple of exercises, I had to dig extremely deep to finish the workout lol. Let me just say that it is ON when I get back up to Indy full time! Strength felt really good, but I can tell my endurance needs a kick to the pants :D Only 6 more weeks! Until then, I'll just do what I can back in the Haute to prepare for some EXTREME offseason gains! I get excited just thinking about it!

From what I can remember on the bigger lifts, I worked up to a solid 10 reps (had a couple more in the tank) on Hack Squats with 7 plates on each side. Then did a drop set from 8 plates per side to 5 plates per side...then took 5 minutes to catch my breath!

Then I worked up to some heavy Leg Press (9 plates per side I think) supersetting with Barbell Squats (275) and by the last set, my entire body was shaking lol. We finished off with some leg extensions and quad extensions and accesory work.

I finally bought a new foam roller today - it is a "ribbed" one and looks like it will really help, so I am anxious to use it tomorrow!

Other than that, I'm gonna finish some emails and settle down for the night with the wifey!

Sporto

Man, those are some serious weights. I really need to talk our gym into getting a hack squat. But being that our gym is on our federal installation, the money is locked up itghter than Fort Knox right now.
Is the new foam roller you bought, the same one they had at the Arnold? Has knobbies all over it? I tried that one out at the Arnold and it was saaaa weeeet.

[Project_Ripped]

From what I can remember on the bigger lifts, I worked up to a solid 10 reps (had a couple more in the tank) on Hack Squats with 7 plates on each side. Then did a drop set from 8 plates per side to 5 plates per side...then took 5 minutes to catch my breath!

Sporto

Man...coming on the forums is always like a reality check when I see the kind of weight the top natural guys are pushing....it's like when you an Layne were complaining about running out of room for plates on the hack squat machine at the Vegas Gold's! LOL. Crazy strong T!!

[Sporto1633]

Tuesday - Chest/Triceps

Barbell Incline Press
295 RP 8X5X3

EZ Skull Crushers
180 RP 8X5X3

Barbell Bench Press
225X12
275X8
315X4 drop 225X8 drop 135X12

Cable Rope Extensions
StackX12
StackX12
StackX10 drop 160X10

Smith Low Incline Press (2 second pause at bottom)
225X10
265X6
285X4 drop 195X6 drop 145X8

Machine Tricep (out in front) Extensions
StackX10
StackX10
StackX8

Machine Pec Deck Flys
265X10
265X10
280X8

~I wanted to do a nice chest and back workout, but I'm still nursing a small strain in a small muscle in my lower back, so I just went with chest and triceps again. I typically don't repeat workouts like this for at least a good week and a half, but it just made sense to do this combination again. I upped the volume some now that I am able to get to the gym at a decent time and have more energy. Strength felt really good and I think with my nutrition where it is, it will only keep getting better. Back and biceps tonight...depending on how the lower back feels, I might still end up trying to do deadlifts, but we will see.

Movie Quote Of The Day

"Whoa, whoa whoa...don't break character ever again, okay? I don't care if Kevin starts crying because Finch bit his c*ck off. You're a dirty cop, you're a prissy maid, and I am your filthy cabana boy in need of much punishment and cleaning."

Sporto

[Sporto1633]

Man, those are some serious weights. I really need to talk our gym into getting a hack squat. But being that our gym is on our federal installation, the money is locked up itghter than Fort Knox right now.
Is the new foam roller you bought, the same one they had at the Arnold? Has knobbies all over it? I tried that one out at the Arnold and it was saaaa weeeet.

I'm not sure...it does have knobbies all over it...what were they seeling them there for? I just went to Dick's and picked one up because I had a coupon.


Man...coming on the forums is always like a reality check when I see the kind of weight the top natural guys are pushing....it's like when you an Layne were complaining about running out of room for plates on the hack squat machine at the Vegas Gold's! LOL. Crazy strong T!!

Ha! Thanks!

Sporto

[fltallpaul]

Hey Paul! Hope Australia was awesome (I'm sure it was!)!

It looks like we will be down there 6/27-6/30, so let me know what all you have going on those days. It's going to be just me and my brother though, Kera won't be with us. I wanted to do a little something with Troy when he got back from Afghanistan, so we decided to hit up Universal Studios (or whatever it's called now) for a couple days, golf, etc.



That sounds great Tommy. Those are 4 weekdays so I will be working most likely. I will take a few days off to hang with you guys if that's cool. I am sure we can have some down time as well. It will be scorching hot that time of year, temps in the high 90's and humid but there are plenty of things to do to stay cool. Misty will be upset as I know she loves hanging with Kera but another time.

Let me know if you guys would like to crash at my place, I have spare room and your more than welcome to it. I live pretty central to everything as well, 10 minutes to the parks.

[ehlisl]

~I wanted to do a nice chest and back workout, but I'm still nursing a small strain in a small muscle in my lower back, so I just went with chest and triceps again. I typically don't repeat workouts like this for at least a good week and a half, but it just made sense to do this combination again. I upped the volume some now that I am able to get to the gym at a decent time and have more energy. Strength felt really good and I think with my nutrition where it is, it will only keep getting better. Back and biceps tonight...depending on how the lower back feels, I might still end up trying to do deadlifts, but we will see.

Nice work Tommy! The #'s just keep going up!! Really enjoyed following last years progress and its already back on!

I went through something simular with my low back right after prep, that foam roller is my best friend...lol Hope it heals up quick, I wan't to see where you can get those Deads to! First time pulling in 6 months and you get 545 for reps! :rolleyes:





Movie Quote Of The Day

"Whoa, whoa whoa...don't break character ever again, okay? I don't care if Kevin starts crying because Finch bit his c*ck off. You're a dirty cop, you're a prissy maid, and I am your filthy cabana boy in need of much punishment and cleaning."

Sporto

American Wedding :D Great one!!

[Sporto1633]

Monday - Back/Biceps

Hammer Strength Iso-Lateral Lat Pull-Downs
5pps RP 8X5X3

Standing Barbell Curls
155 RP 8X4X2

Barbell Bent Over Rows
315X15
365X10
405X8 drop 225X14 - TOAST!

Hammer Strength Preacher Curls
135X8
115X8
115X6 drop 70X6 drop 45X6 - TOAST!

Seated Close Grip Cable Rows
Seated Dumbbell Hammer Curls
Bodyweight Pull-Ups

~Do you ever have one of those days where you just look enormous in the mirror? Like for whatever reason, you just look huge relative to what you normally do? What is that? Today I felt like an absolute beast in the gym - I can't really explain it. I didn't do anything different...nutrition was the same, the supplements are still basic, etc. Who knows. Whatever it was, everything just clicked today. I hoep this momentum carries forward...I'm gonna need a solid year and a half of this kind of working out if I'm gonna step back on stage against the best in this sport! I really wanted to deadlift today, but Ican still slightly feel the strain in my back and I didn't want to risk it...plus, my legs are still tender to touch, even from 3 DAYS AGO! So, it was probably a wise decision to hold off anyway. But, I am definitely looking forward to the next deadlift day...that's for sure!

Random Life Talk

It doesn't always have to be about weights and supplements in here, does it? :D My brother is over in Afghanistan right now. For those that don't know me, my brother is my best friend. I am extremely close to my family, and nothing is as important to me as they are. So, watching my brother deploy back in December was a very hard thing for me to go through. I am not the type of person that shows a lot of emotion, and even when he left, I didn't show very much, but after he was gone I ended up spending almost an entire day weeping. Anyway, he gets back to the States here in June and I have planned to take a little mini vacation with just the two of us down to Orlando, FL to hit up what used to be called Universal Studios. Some of you know that I am a movie FREAK (my brother is too), and the last time we went on a trip together was to Universal and Islands of Adventure to hit up roller coasters and movie rides. So this is something I am really looking forward to and am really anxious for him to get back. He hasn't seen much of his niece yet either, so I know he's gonna want to spend some time with here and hang out as much as he can before he heads back to DC for work.

My brother and I always used to say that one day, if we ever ended up living in the same area when we got older, we would both buy into a little "mini mansion" where my family would live in one wing, his in another, and we would share common living areas like a living room and kitchen. How cool would that be? Maybe one of these days...

Movie Quote Of The Day

"This suit is really cramping my Hardy Boys. It's no mystery. And, it dosen't really allow my dice to roll...and by dice I mean testicles...speaking of testicles, let me get a beer."

Sporto

[Sporto1633]

That sounds great Tommy. Those are 4 weekdays so I will be working most likely. I will take a few days off to hang with you guys if that's cool. I am sure we can have some down time as well. It will be scorching hot that time of year, temps in the high 90's and humid but there are plenty of things to do to stay cool. Misty will be upset as I know she loves hanging with Kera but another time.

Let me know if you guys would like to crash at my place, I have spare room and your more than welcome to it. I live pretty central to everything as well, 10 minutes to the parks.

Thanks Paul! My brother has access to a military hotel right there at Disney that's on a golf course. I think the plan is to hit up Islands of Adventure one day, Universal Studios (or whatever it is called now) one day, and golf the third day. You are more than welcome (both of you) to come any one of those days and do whatever! Just let me know! I'm sure we'll touch base as the time approaches!


Nice work Tommy! The #'s just keep going up!! Really enjoyed following last years progress and its already back on!

It's amazing what good nutrition in the offseason can do! :D Thanks man...just as much as I enjoy watching you get shredded for the stage!


I went through something simular with my low back right after prep, that foam roller is my best friend...lol Hope it heals up quick, I wan't to see where you can get those Deads to! First time pulling in 6 months and you get 545 for reps! :rolleyes:

Foam roll on the back, eh? I didn't think of that, but will be doing it tonight for sure!

I'd like to see where my deads top out at too, especially now that I found a style that Ifeel comfortable with! I was really anxious to do them today, but I jsut felt like it could have been one of those workouts where I would have made it worse with one wrong small move, so I laid off of them. The LAST thing I want to do is be injured! THe bar gets raised so damn high every year that I have no time to waste!


American Wedding :D Great one!!

Haha! Stick around! I will be pulling them from all genres!

Sporto

[COZ999]

brother's army I'm guessing?

[Sporto1633]

brother's army I'm guessing?

Air Force - he's on a voluntary deployment (which didn't go over well with the family) but it was in an effort to beef up his resume for some things he wants to accomplish when he gets back. He's not out on the front lines or anything, but it's still an uneasy feeling with all the crap going on in the world if you know what I mean...

Sporto

[adamjohn32]

Foam roll on the back, eh? I didn't think of that, but will be doing it tonight for sure!


Saw your post about the "ribbed" foam roller, think I'm gonna order a firm one to replace my current one.

Also, here's a handy document that outlines some of the more useful ways to cause pain, er relieve tight spots. I found this one on the thera-roll's website, but was given something similar to this by my PT when I was rehabbing an IT band issue a few years back.

http://www.thera-roll.com/downloads/thera-roll_techniques_18-36.pdf

Foam rolling helps a ton, you'll be back to full health/strength in no time if you keep at it.

[Sporto1633]

Saw your post about the "ribbed" foam roller, think I'm gonna order a firm one to replace my current one.

Also, here's a handy document that outlines some of the more useful ways to cause pain, er relieve tight spots. I found this one on the thera-roll's website, but was given something similar to this by my PT when I was rehabbing an IT band issue a few years back.

http://www.thera-roll.com/downloads/thera-roll_techniques_18-36.pdf

Foam rolling helps a ton, you'll be back to full health/strength in no time if you keep at it.

Awesome! Thank you for that Adam! I can definitely feel a difference and I really want to keep foam rolling in the the mix for other areas too whether I am injured or not!

Sporto

[JRemix]

Well I should clarify a bit - what I meant by "getting serious about nutrition" was paying attention to the more finer details of what particular food sources offer over others with respect to general health, body composition, etc. So, while I was eating pretty good before that, it wasn't until this last year that I started learning some more of the finer details. It was that attnetion to detail on nutrition that allowed me to get crazy ripped this last round of shows.

But, it has been the pure consistency over time with my training/nutrition that has at least gotten me to the point where I am at today....



Sporto

Gotcha. I was told that 'as long as you meet your macros while bulking it does not really matter where your macronutrients come from" i.e. 14g of fat in a veggie lasagne vs 14g of fat in peanuts. Do you think it makes a big difference? Like wholewheat carbs/vs regular pasta...fat from cheeses vs fat from peanut butter? Or for bulking is it: hit your macro numbers with whatever foods (within reason, not like carbs from icecream or things with loads of fat and sugar).