Tom_B

Except my names not really Tom
My names Lewie (pronounced like Louie , what were my parents thinking??)
Here''s my Stats ~
16 y/o
5'8
139 - 140lbs
Bodyfat ~ around 15%
Heres a link for my previous Journal for my most recent Pics (Tom's first journal)
There nothing impressive , My arms really need to catch up with my chest.
Anyways ..
So my goals right now is try and do a body recompostion , add a little more LBM (hopefully around my arms ) while losing some fat (hope to be around 10% , maybe lower) and maintaining my weight. Right Now I'm fine with the mass I have on my Legs and Chest so I'm not concerned about increasing weights for these , I plan on working on strength after I'm done my recomp.


This here is my Current Split
Sun - Chest / Shoulders / Tris
Mon - Quads + Negative Pull - Ups (until I get strong enough to do regular Pull-ups) + Abs
Tues - Cardio
Wed - OFF
Thurs - Am - Back + Bi , PM - Cardio
Fri - Hammies + Glutes + Calves + Abs
Sat - OFF (also my cheat day )

Also warning ya now , I'm a weakiling , so don't make fun of my weights LOL

Tom_B

Training -OFF


Diet -
Meal 1 - oats , EW , CC , banana, olive oil
Meal 2 - skim milk , oats , whey , banana, strawberries
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , whey , fishies , PB , CC
Meal 6 - walnuts , CC , fishies


Macros ~
Calories - 2383
Fat - 75G (10G sat)
Carbs - 261G (6G fibre)
Protein - 170G

Water -6.5L
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , SF ketchup,
Sleep - 7 and a half

Got out of crap ass comm - tech today Had a Doc appointment , I need to see a dermatologist , but since I live in a such a small town the nearest one is a 45 minute drive away , so it'll be interesting trying to get up there. Also got a Dentist appointment tomorrow morning so I get to miss my science test - only 3 more weeks of school ..

Emma-Leigh

Hey Tom-Tom!!

BulkMeUp

BooYa!!

Tom_B

Hey Emma and Adrian


Umm Emma I've been meaning to run something by ya if you don't mind.

For my step class of Tues , it's at 4:00pm .. I don't get home until 3:15pm , and I don't finish eating my chicken + brocolli + olive oil + sweet potatoes + apple untill 3:30 - 3:40 ... thats not good is it?? ...
So I was wondering if I should just make that meal into another shake with
~ strawberries
~skim milk
~whey
~ oats

My step class on Thursday is good it dosne't start untill 4:50pm so I get around an hour inbetween.

Tom_B

Training -Am - Back + Bi / PM - 55 minute step class
V-grip Lat Pulldown - *40lbs* 1x12 , *90lbs* 2x8 , *sat on floor* *80lbs* 2x8
Wide Grip Seated Row - *60lbs* 1x8 DROP *50lbs* 1x4 , *50lbs* 2x12 , *Long Rest* *40lbs* 1x12
One Arm DB Row - *35lbs* 1x10 , *30lbs* 1x12 , *25lbs* 1x12

Hyper Extensions -3x12
Super Seted With
DB Preacher Curls - *15lbs* 4x12

DB Curls - *15lbs* 1x12 , 1x10 (Left arm gave out)

Umm .. kinda crapy workout.
Half way through my V-Grip pulldowns I remembered Emma telling me to sit on the floor to target my middle back more .. and does it ever , at first I was like "how is this gonna target my middle back more??" But , it's probably the best back exercise I've done , I loved it
Wide Grip seated row was crapy .. before I was pushing 100 - 110lbs on normal seated rows , so I thought 60lbs would be fine .. ugh for 50lbs - 60lbs all I could feel was in my arms , couldn't feel a thing in my back. So reduced again to 40lbs and there was a big difference. DB Rows .. well I couldn't feel those either .. so I kept reducing weight until I could .. there getting better , I think I'm not placing my legs right or something LOL.
Everything else was great though. Espicallyt the step class , sweat was pouring off of me , she decided to go longer than 40 mins so teach us some new moves , damn double mambo


Diet -
Meal 1 - skim milk , oats , whey , banana,
*PW* skim milk , oats , whey , banana
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
*PW* skim milk , oats , whey , banana
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , whey , fishies ,walnuts
Meal 6 - PB , CC , fishies


Macros ~
Calories - 3246
Fat - 87G (11G sat)
Carbs - 401G (47G fibre)
Protein - 226G

Water -4L ... my whole expermient of drinking 6+L of water to get rid of my bloat so didn't work .. woke up this mornign with the bloat from hell
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , SF ketchup,
Sleep - 8 hours

Stressful day .. just when everything seemed to be going great , everything turned around.
Doc Appointment issue - Well I was so happy I'm finally getting a chance to see a dermatologist , I really need one , But now I'm stuck with the problem of getting up to moncton ..
Dentist appointment - They got rid of the black spot on my Fake tooth all that needed to be done was it to be polished , and they didn't even charge me , I also asked about what can be done about the spaces on my teeth and he said a cosmetic specialist comes down from Moncton once in a while so I'll have an appointemtn with him in Late Agust for a consultation. Told my dad and he laughed and said "Ha your teeth bother you? I understand if you Women and want could teeth but you Man you don't need good teeth" Oh god .. so he said he won't be paying for it and I better start saving my money .. But I WILL get this done. It's been a huge issue in my life ..
Real Dad Called - .. ugh what bullshit. He left a message saying "I'm sorry that I didn't call on Xmas and that I didn't send any gifts.. " It's the end of Fucking May and he's calling now?! Then he ended it with a "But I want you guys to always Remeber .." *Dramatic Pause* " I love you" Ugh I hate him so much ..

So all that and the stresses of work , exams coming up (a HUGE math one , last semester literally everyone basically failed .. there were a few that didn't. The school board made it up , and the teachers don't have time to cover everything .. so there'll be stuff on the exam we haven't even learned , the lowest mark I heard someone got was an 8 % , highest was a 91% , which was Andrew but that was the 2nd highest mark in the province .. so that dosen't count cuase he's a genuis , after that it was a 68% ..) ... People all day have been asking me if I was alright? and That I'm not looking too healthy ..

Emma-Leigh

Sure!

Right - you have ~40 mins so yes - your suggestion of a meal of liquidy goodness is best.

I would be careful of too many strawberries (lots of strawberries will bloat you) and not too many oats (may slow digestion a little too much) but some milk/whey/fruit/oats would be fine.

Emma-Leigh

Glad you liked it!

How are you holding the bar? And your arms when you are doing the movement? Are your arms straight? Bent? Are you leaning forward or staying upright?

How are you holding your back? Are you keeping your shoulders in line and your shoulder blades pinned to your back?
Are you kneeling on a bench for these?

You don't need >6L a day tom!!! 4 L is fine!

If you are constantly bloated (uncomfortably so) then you may want to consider going to an immunologist who can do some allergy tests to see if you are allergic to anything you are eating...






I wouldn't be too impressed with that piss-poor excuse for 'love' either... Sperm donation (what ever way it occurs) does not make you a father and does not immediately mean you will love him. Love requires mutual respect, honestly and trust in the relationship. The fact that he didn't call on X-mas is a sign that he doesn't really value the relationship all that much...

Don't waste your time or your emotions on him Tom. You are worth more.

BulkMeUp

With Water, i recently discovered it is best to have most after a meal, to control/reduce the bloat. E.g. After a meal i have a big glass (~300ml). Then ~30mins later another 300ml. So if you have 6 meals and do this after each meal, then that will be ~3L. The remaining 1L can be used to sip between meals. Give that a try and see how you react.

Dont worry about this too much. Situation with teeth dont really go bad, unless you are not taking care of them (brushing and flossing regularly). e.g. I have seen guys that have gotten braces and they are in their 40's! This is something you can fix later (EXCEPT if it is tooth decay). So take it easy for now and get to it when you are ready for it.



Ease up a bit. Dont everdo things in the gym. More is not neccessarily better. Focus on those studies and go easy on the gym for a bit.

Tom_B

Ok I'll drink this ~
1 cup skim milk ,
40G banana
40G Oats
.75 coops of whey for

338 calories
4G fat (1G sat)
51G of Carbs (4G fibre)
27G protein

In the end I lose about 100 calories , so my overall calorie intake for the day would be 2700

Tom_B

I'm holding the bar with an overhand grip , straight. The I pull the bar into my lower belly while keeping my back straight .. the big difference when I used the 40lbs was that I could pull the bar a little more ways and I could squeeze my shoulder blades together ..

I keep my back straight .. except for when I lower the DB i put it a little ways past arms length. Umm I think my biggest probabaly was not keeping my shoulder blades pinned to my back , I just tried one on my bed trying to keep my shoulder blade pinned to my back and I felt it more...
Yup kneeling on a bench .. but for some reason when I brign the weight up it isn't by my hips it's always by the ribcage / chest



Good idea , I'll schedule that appointment , lol my doctor must hate me!!
it's just keeps getting worse , it's now gotten to the point where I'm really constipated all the time and I have to go to the washroom after every meal but I can't get it all out cause I'm so constipated and then I'm even more constipated and it's like a never ending circle of hell
( LOL wow that was disgusting )

I have noticed somethign though .. I'm not AS bloated after my meal with chicken + Broccoli + apple + olive oil + sweet tato + LOTS of pepper ..pepper helps in digestion right?? So could it just be that my body can't digest all the food I'm eating? It's also not as bad in the next 2 meals where my carbs are really low ..




Thanks Emma! I'm past it now - I"m through with him , he had his chance to be my father or the very least be my friend , but that times gone now.

Tom_B

Thanks Adrian I'll give that a shot , I usually have to buy those 1L bottles becuase with the 500mls I can't remeber how much I drank LOL!
My biggest problem I think is school .. see I drink X amount of water before / at school .. and then I have sit down .. all day. And if I do have to pee I can't just get right up and go to the washroom , I gotta sit there and wait till the movie / teacher is done talking or what not and by that time I'm so bloated ..


O I want them now if I could! He said I MIGHT need braces , he said there is a possibilty they can do soemthign to jsut push them all together. I don't want braces on me for 3 years .. it's look so bad , but I'd suck if up if it meant getting rid of my spaces .. They've been this life long embarrasment to me ..They wouldnt' even be that bad if my upper lip didn't go up so much .. LOL you'll see what I mean when I go to Toronto , don't laugh either LOL



I know .. I take it as easy as possible ...but I love the gym so much Adrian .. it's the place where I know no ones gonna bother , it's my time. It gives me time to think , it allows me to do something that I love , something I want to be involved with my enitre life. LOL I know it sounds weird but the gym is the only time i get to relax and do something I enjoy.

Tom_B

Training -Hammies + calves + Abs
SLDL - *45lbs* 1x12 , *115lbs* 2x8 , 1x7 *Damn grip I'm gonna try either a hook or over/under grip next time .. * 1x8
Split Squats - *100lbs* 3x12 .. hmmm not as good as last weeks , I'm gonna work on my tempo / balance for the movement and take it slower ..
Glute Ham Raises - 1x5 , 1x3 , 1x4 ** how'd I get 4 last set?? Anyways not complaining , I'm getting lots better at these
Calf Raises - 3x15
Abs - Just 9 sets ,
3 of Hanging leg / hip raises
3 of hanging Leg Raises
3 of Ball Pikes
Starting to get better at all of them too

Diet -
Meal 1 - skim milk , oats , whey , banana,
*PW* skim milk , oats , whey , banana
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
* 4 hours inbetween*
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , whey , fishies ,walnuts
*4 and 15 minutes inbetween *
Meal 6 - PB , CC , fishies


Macros ~
Calories - 2816
Fat - 81G (10G sat)
Carbs - 331G (40G fibre)
Protein - 2198G

Water -4L
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , SF ketchup, diet pepsi
Sleep - 6 hours

REally Really fun day today .. started out crappy as I jsut found out my hair dresser has gone to New york (what's upw ith every1 goign to NY??? I want to go .. O well I'm going next year with Sarah / Corey / Mike / Steve / Diane - There's this yearly trip there with our Showcase company that Sarah and Corey is in , so we can all go) So that means that I can't get my hair cut , or talk to her about a full hair dye instead of regular highlights (I've been consulting EVERYONE about it , I mean it's a HUGE decision I have to make .. omg I think I would cry if it came out crappy .. seriously I've done it before) and I have to go around for a week with longer than normal hair that's gonna look really bad So I was stressed baout that for alittle
Then I had work , And then me Sarah and Corey wne to "Madagascar" OMG LMAO I loved that movie! so funny! Then we went around driving and talking , it was a great night had lots of fun. It's why my meals were spaced out a little too much for my likeing.. but o well

Tom_B

May 28 Weight/ Measurments

Weight is 139lbs

Measurments .. kinda alright ..
Forearms - 8.5inches
Arms - 11.1
Chest - 37
Waist - 28 (increased by .5 inches) UGH .. was really mad about this , My first measurment was at 29.3 .. then I was like "there's no way .. " So I just kinda sat on my bed and waited for 5 minutes thinking "How the hell .. this isn't fair" LOL yes I'm a loser , then I realzied I had to go to the mashroom came back down and took my new measurment .. still went up though ..
Under Naval - 31.7 ---- >30.5 at least this went down , by over an inch too!!
Thighs - 20.2
Glutes - 35.1
Calves - 13

So for the most part everything stayed the same (arms / forearms / glutes) or increased (Chest / waist / thighs / claves) and under my naval decreased.

BulkMeUp

You will have to think of a way to time your water intake when you are in school. Like have some water with your meal. And some more about 15 mins before the end of class. Dont forget you still have several years of schooling to do. So that problem is not going away anytime soon. Just need to figure that out to work with the system. But for the meals not in school, try drinking water like i suggested.

Oooh.. i'm sure you are probably making it sound worse than it is!

You can still go to the gym to have your time. But you could do a wo with less weights. And cardio can be done low to moderate. Just so that you can recuperate.

jaim91

First time visiting the journal Tom, it's looking awesome! You're looking awesome!

Ms. O...HERE I COME! (6 years...?)

Tom_B

I know Some days are better than others , I just have to time it correctly as to what class I'll be going in ..

I've been drinking the water like you've suggested (except 500ml instead of 300ml) and so far it's working great - still bloated from the food though


LOL nope , also when I'm older I'm gonna have really really bad laugh lines LOL! anytime I laugh / smile you I have them , sometimes after I laugh alot and stop you can still see them !


Well right now , I'm not progressing weight loads , except for my arms, shoulders , lats and Just the neutral V-grip Pulldown for my middle back. Everything else I'm keepign at the same weight and focusing on taking my movements very slowly and really concentrating on form / muscle and mind connection to get me preped for when I'm at a bodyfat % I like and I start either a power lifting or olympic type routine (after I do some reasearch , can't wait for summer , I'll have time to read again!!!) as I'll no longer be focusing on mass , just maintaining my weight / bodyfat and increasing my strength.

Tom_B

Hey Jaim!! Thanks!

I can't believe you went to prom , I'm so jealous LOL!!
Only another month till I'm down there! I seriously can't wait , the only thing is it's gonna be a really hard challenge to eat clean, espically iwht lots of my family members owning chinese restaurnats so they'll probabaly invite me down and everyone get together etc.. espically is my sisters go with. .. So I don't know what I'm gonna do about that... maybe I jsut won't get groceries and jsut wing my meals and try to eat as clean as possible as I'll be out all the time .. or buy a box or 2 of protein bars LOL

Gonna reply to your PM super soon k??

Tom_B

Training -Chest+ shoulders + tris
Decline Bench Press - *45lbs* 1x12 , *95lbs* 2x8 , 2x7
Cable Flys - *10lbs* 1x12 , 1x8 , 1x6
Incline DB Press - *25lbs* 1x8 , 1x7 , 1x6
Seated DB press - *20lbs* 1x8 , 1x6 , 2x5
Low Pulley Side Lateral Raises - *10lbs* 2x12 , 1x10
Rear Cable Pull Aparts - *15lbs* 1x12 , 1x9 , 1x8
CG Bench Press - *30lbs* 2x12 , 1x9
One Arm DB Ext. - *10lbs* 1x12
Two Arm DB Ext. - *30lbs* 2x7

Good Workout


Diet -
Meal 1 - skim milk , oats , whey , banana,
*PW* skim milk , oats , whey , banana
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , whey , fishies ,PB, CC
Meal 6 - walnuts , CC , fishies


Macros ~
Calories - 2816
Fat - 81G (10G sat)
Carbs - 331G (40G fibre)
Protein - 2198G

Water -4L
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , SF ketchup, diet pepsi
Sleep - 9 and a half hours


Busy days , had to work all day andhad to cook stuff tonight , so that took up my night ..

Anyways Sad day We now only have 1 puppy left , the other 3 were sold it was so sad. And one of the puppies we gave away for free. Like 5 years ago we sold a puppy to a really good friend of the familys (they use to work for my dad , my sister is friends with their daughter , brother friends with their son etc.. ) Well they called up crying letting us know that there dog died . it wa on the front porch , it had a heart attack .. so my mom gave them a puppy for free.

Also Dad found out about Sunny today LOL. He looked out and saw him last night , well he asked my mom about it and she said "what are you talking about?! theres no dog here , you must be asleep unless you saw a big brown cat" LOL well today he asked me about it and I told him , he wasn't mad , he didn't care then I told him he's been there for like 2 -3 weeks already and he laughed his ass off , he was like "Been there for 2 weeks and I not notice?! " so that was funny.

BulkMeUp

The 300ml i drink is with food + 300ml 30min after so thats 600ml total (sometime more). But if you can do 500ml instead of 300ml without feeling like your gut is going to burst, all the better!

Glad it is helping. No the bloating dosent completly go away, but it get reduced considerably. Also you are less likely to suffer from constapation as your food intake contains adequate water.

A long time ago i read that it is not adviseable to take digestive aids constantly for a long time (not saying that you are, but if you are considering doing it). Not sure how true that is. Maybe Emma can clarify?

Tom_B

I'm actually still constapated ... it's still bad. And to make matters worse my gas has come back in full swing .. I'm literally farting every 5 minutes , no I'm not exagaretting. It's extremely embarassing , espically at school .. I nearly killed my social studies class room , and my family is getting sick of it .. I'm gonna try and lower my carbs .. I need too ..

I've tried digestive aids before (at least I think i did , pepermint pills .. ) but they did nothing anyways ..