Tom's On a Recomp

[BulkMeUp]

Hope you are feeling better today. I suggest do shakes. e.g. my breakfast shake everyday (coz i'm an old man who cant chew, you know ) is Oats+ Pro powder+ apple+EVOO. Put in a blender and blend until smooth. If you skip chewing veggies/food for a couple of days, it is fine. Dont force yourself to chew. Just let yourself heal.

Yay on more weight AND getting smaller. It would suggest that you may have recomped nicely.

 

[Emma-Leigh]

[/B]ARG!! So much for 'not being scared' I put on 1.5lbs this week

Tom - you have not been working out as much - water weight and glycogen will have increased... Don't panic.

Arg .. I know some of it was fat as my under naval measurment increased.

That increase is NOT an increase.... 0.5 inches in an increase - 0.2 inches could be increased intestinal bloat.

Sat - 2200 cals (just cause I already had some shakes pre made)
Sun - 2000 cals (maybe .. 1500 cals here?? ..)
Mon - 1000 cals + alchohol
Tues - Food-a-thon
Wed - 2000 cals
Thurs - 2000 cals
Fri - 2000 cals
Sat - 2000 cals
Sun - Back to normal.

Unless Emma advises me otherwise ..

Sigh... Anything less than 140 pounds is rediculous for your height and frame...

And just so you know - Bruce lee was Asian. His bone frame is about 75% the size of the typical caucasian males. If you aim for his weight you will look skeletal and you know it.... But your choice.

And I HATE that you are going to drink yourself stupid again... But that is your choice too.

But you do not want my 'general advice' on this type of stuff...


So I will just give you advice on the depletion stuff... If you REALLY want to get serious about a 'depletion' for the next week you are going to have to change things a lot... But you have left it a little late... You really need 4-5 days PRE food-a-thon to prepare...

Anyway -
1. drop calories RIGHT back (take it to 1500-1600 ish for rest/cardio and 1750 for weights days).

2. drop carbs except pre and post training. Pre weight training do a banana and yoghurt. PWO do skim milk and dextrose. Ideally, dextrose would be the best but if can't get dextrose then a banana will do. Total carbs ~70-75g for weights days. So have 30-35g pre workout and 30-40g post workout. On cardio days, drop carbs to 25-30g ish total. Pre-workout would be better for these too...

3. Rest of your carbs green vegetables (and psyllium). Don't count these towards total daily calories or carbs.

4. Fats at 0.4-0.5g/pound (~60-70g).

5. Protein 220g a day (complete only - so don't count vegetable protein).

6. So example of totals could be (NOT COUNTING VEGETABLES)
1500 on non-workout days (220g protein + 70g fats)
1600 on cardio days (25g carbs, 220g protein, 70g fat)
1750 on weights days (75g carbs, 220g protein, 60g fat)

Monday - drop most of the fats (take it back to 45g) and bring your total down to 1450 cals ish but increase protein (250g worth). Don't count green vegetables again.

Stick to these levels for 5 days after your food-a-thon too... Then on your first day back, do a carb up. Something around 5-6g per pound lean mass... So 700g ish carbs. LOW fats (< 40g). Moderate protein (~180g). I would do a big-arse full body workout here too... (not LOTS of volume - but LOTS OF INTENSITY!! So think 5 x 5 reps HIGH weight, LONG rests. 3-4 full body movements such as DL OR squat, bench, BB row then 2-3 other exercises such as biceps/triceps/hammies).

The next day, drop carbs back to 2-3g carbs/pound lean mass (~300-400g). Low fat. Moderate protein.

Then get back to normal the next day.

And I'll be weighing myself each day during this. (and I'm started to get really tempted to jsut start weighing myself each day from now!! .. I'm basically right back to where I started ! Which was around November 11th .. only difference is my weight is actually now higher , and everything is a bit smaller .. very tiny bit. Except calves there almost an entire inch thicker )

Tom - why are you worried about the damn scales??!! Really?! What the hell are they telling you??

Your measurements are going in the RIGHT DIRECTION!!! Scales mean CRAP ALL!! Your waist measurement/abdo measurement are MUCH lower than before... You are getting stronger, gaining muscle, losing fat and fixing all that stupid damage you did when you lost all that weight and yet you can't see the progress....!!!

What you have done is called RECOMPING... It is what you were AIMING FOR you twit! (hence the title of your journal! ).


If only you were not so stupidly fixated on the damn scale weight and your unrealistic goal of being in the 130's then you would actually see that you have made stacks of progress and that you are actually looking GOOD!!!

 

[Emma-Leigh]

ps: Keep weights lowish volume and low reps. And stay WELL clear of high intensity cardio... Moderate to low only... Well.. That is unless you want to kiss good-bye a whole-heap of good muscle.

 

[boilermaker]

Hey Tom, congrats on the successful surgery. If you are still having trouble with the veggies, here is something I do. My 2 year old even eats veggies this way.

Chop your veggies and put them on a baking sheet. Brush with olive oil, salt, pepper, season to taste. Roast in oven at 375 until done (about 30-40 minutes). Put veggies into food processor (or blender) add cottage cheese and blend to consistancy you want. Now you have something that looks like hummus that is a good source of veggies, protein and carbs.

 

[Tom_B]

Emma thank you SOOO much for writting out all that for me .. I feel so bad. But .. you rlast sentence really hit me , the one about losing muscle.
And I thought about it and I don't want to lose any muscle .. I've worked so hard to get what I've got. I'd rather add on a couple pounds of fat before losing some muscle. So with that said .. I'm not doing the depletion thing.
Keeping things normal today , lowering cals tomorrow for the alchohol , doing food-a-thon , eating low carb / low cal the day after (and possibly thurs) then back on track Friday. My original Plan.

I'll catch everyone up on everyhting later .. I was due in at work at 2 .. it's now 2:13

Once again I feel so bad .. You wrote all that out .. ack. thank you so much though, I appreciate it tons and you probably stoped me from doign something I really would have regreted in the long run. thank you Emma.

 

[Tom_B]

March 4

Training - Wokrout 2 - 1:30RI for everything
Squats - *95lbs* 12, 12, 12
Bent Over BB Rows - *60lbs* 12, 12, 12
DB Press - *25lbs* 12, 12, 12
Straight ARm pulldown - *30lbs* 12, 12
Seated DB press - *20lbs* 12, 12, 12
Pull Throughs - *15lbs* 12, 12


Diet -
Meal 1 - Ezikel Sprouted Bread, banana, Chicken
Meal 2 - CC, barley flakes, pysllium, whey, banana
Meal 3 - Chicken, iceberg/romain lettuce
Meal 4 - Oatbran, yogurt, olive oil, whey,
Meal 5 - Yogurt, whey, olive oil
Meal 6 - Yogurt, whey , olive oil
Meal 7 - CC, barley flakes, pysillium ,whey, PB

Macros -
2076 calories
42G fat (8G sat)
174G Carbs (17G fibre not including veggies and pysllium)
248G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar substitute, Starbucks espresso
Water : 3-4L

Spent the day with Marc hahaha .. I now have my first hicky ever .. and also one of my stitches broke So we gotta be a little more easy ..
We went to a friends party .. it was soo much fun!!

 

[Tom_B]

March 5

Training - Cardio + Rotator Cuff + Core
45 minutes at 4mph with 10% incline
Diet -
Meal 1 - Yogurt, whey , olive oil, oat bran
Meal 2 - CC, barley flakes, whey, strawberries, ezikel sprouted bread
Meal 3 - strawberries, iceberg/romain lettuce, yogurt, whey, olive oil, fishies
Meal 4 - chicken , iceberg/romain lettuce, olive oil , yogurt, fsihies
Meal 5 - tuna, iceberg/romain lettuce, olive oil, yogurt, fishies
Meal 6 - CC, whey, barely flakes, PB, pysllium

Macros -
2128 calories
52G fat (7G sat)
179G Carbs (20G fibre not including veggies)
233G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar substitute, green tea,
Water : 3-4L

Worked all day
And I can eati all my veggies with no problems now (thanks though Boiler)
Tomorrow is VOO-DOO .. then it's the Food-a-thon will be taking pics!!

 

[Emma-Leigh]

Just wanted to say hey tom-tom! Sorry if you thought I was getting cranky at you! I wasn't - I was just getting concerned about you and your fixation on '130'...

Anyway - I am glad your mouth is feeling soooo much better! YAY! Have HEAPS fun in Mocton! And take LOTS of piccies for us!!

 

[Tom_B]

Ok sorry about the lack of updates. I've just been really busy ... I'll try and catch this thing up.
MONDAY ---
Well .. after school I headed straight to marc's with the girls to get ready for voo-doo. Well ... hmm after we got to voo-doo I was booted after only one hour. They caught be puking the washroom ... I was soo drunk. I can't remember anything. So I got kicked out, Marc came with me went back to his house and then puked alot more apparently. From what I heard it would of been so fun if I had of actually been there and would of been able to remember it. So ..
TUESDAY --
Woke up to marc with a bowl full of strawberries and a tub of whiped cream .. problem was, was I was going through a very very VERY (I can't stress it enough .. ugh) hangover. My head .. ugh. So I had to lay down for another 30 minutes. Woke up .. did the whole strawberry and whiped cream thing and went through the food-a-thon. Becuase of the Hangover .. I was disappointed in the amount I ate. But it couldn't be helped. I threw up (very tiny amounts) like 5 times .. it just wasn't sitting. I was soo sick the entire day. Marc felt the same way. But it was still a great day none the less ... although you guys might be mad I sorta forgot my camera back home .. so there's no pictures .. sorry!! Then in the afternoon we came back to amherst I went to the gym (ugh .. hang over +loaded full of food + Heavy squating = omg I'm going to puke EVERYWHERE!!) then after the gym we went to the restaurant and then spent the rest of the night watching the oscars together (he taped them for me).
WEDNESDAY ---
Woke up feeling a bit better. Me and Marc was sooo tired .. like fuck. We took soo many naps together. Umm took him to the school at lunch hour to meet some of my friends , then we headed back to moncton and I got the stitches removed from my mouth! Omg it look sooo good. I've gotten so many compliments on my new smile. Then we went back to his house for the night ..
THURSDAY --
Well nothing really happened today. First day back to school after missing a week. Ugh .. it was burutal. So much to catch up on. / I probably failed both my tests I had to do. Anyways then I also worked tonight .. missing Marc. But I'm heading back up for a party tomorrow night (NOT DRINKING) and spending the night there. Can't wait.

Also .. for now on when I drink it'll be very little amounts. And only COOLERS no hard liquor. My body just doesn't agree. I'm at the point where if it came down to hard liquor or being sober, I'd MUCH rather be sober. It's just not worth it.
And Next food-a-thon there will be no hang over to slow me down!! I was really upset becuase I didn't get to eat half as much as I was hoping .. it was still alot. Like I'm estimating around 8000 cals , but on normal conditions I could of eaten butloads more.
----------------------------EDIT-----------------------------------
Umm just so I don't have to make a second post ..
Mon - 1200 cals + Booze (pint of vodka)
Tues - Food-a-thon (I'll list this below) (Heavy Push .. didn't go to well , shoulder is acting up from lack of rotator cuff work, Lower back was not liking the squats .. and strength was down for some stuff becuase I didn't plan pre nutrition well. + 20 mins of 4mph at 10% incline)
Wed - 1600 cals (50G of carbs) (45 minutes at 4mph with 10% incline)
Thurs - 2800 cals (Heavy Pull, This was a better workout this morning. Strength was good, getting back into the hang of it. + 10 minutes of intervals)

Okay Food-a-thon
Meal 1 -
Package of strawberries, Half a Tub of Full Fat whipped cream, Protein bar.
Meal 2 -
Protein Bar, half of a Venti sized strawberries and creme frappacino, 5 brownie square things (including a cheesecake one), one Large TCBY shiver scor ice-cream
Meal 3 -
A McChicken combo at McDonalads (McChikcen and Fries)
Meal 4 -
2 slices of 12" pizza, 7 fingres of a 12" Garlic Fingers, 1/4 of a med. Oreo Mint chcolate blizzard
Meal 5 -
3 chicken fingers, 3/4 large poutine, 1L of chocolate milk, 1 egg roll, 2 fried wontons.
Meal 6 -
1 slices of 12" pizza, About .. 1 -2 cups of vanilla frozen yogurt, Chocolate Milk .. about 3 cups or so, 1 cinnamon crisp wafer thingy

Like I said .. very dissapointing .. and after actually looking at it I doubt that was 8000 cals .. it was actually alot less than I thought ..
Damn. I'm thinking I should just fucking re-do it next week during march break. Bah .. if only I could. Gotta wait another month until the next one I'm hopign that was enough to act as a 'refeed' and tie me over till next month.. Apr. 7th .. But I know if I 're -did' it I'd probably just put on alot of fat or something. And it's not like my BF is low enough that it *really* needs refeeds.
SOO disappointing. All that food I wanted to eat .. but just couldn't.

 

[BulkMeUp]

Hey Tom Sorry to hear that you didnt have a good time at voo-doo and the food-a-thon. But it was expected with all that boozing .. not like you wernt advised not to do it .. oh well.. the experience has been had and hopefully a lesson has been learnt learnt .. so if you are going drink a bit, just look up the tips i posted a while back... but better still try and avoid it as much as possible. You dont need to drink to have a good time

 

[Tom_B]

Hey!! Don't get me wrong I still had a GREAT time!! Just wish I had of drank less / ate more. But other than that it was practically 3 straight days with Marc

 

[Tom_B]

March 10

Training - Light Pull + Core
Single Leg Press - :45RI - *90lbs* 5/5 , *260lbs* 12/12 , 12/12, 11/11 , 11/11
DB Fly - 1:00RI - *35lbs* 11 *30lbs* 12 , 10 BETTER ROM
Leg Extensions - 1:00RI - *60lbs* 12, 10
Decline DB Fly - 1:00RI - *25lbs* 12 , 10 , 7+ 2 shit reps
DB Side Lateral Riases - *15lbs* 10, 10 (rest pauses on 2nd set) *12lbs* 12
Superseted with ..
Lying One Arm Tri Extensions - *20lbs* 12/12 ,12/12, 12/12

Good workout. I decided to reduce weight on Leg Extensions and Db Fly for a better ROM and really focus on ROM for my decline Flies.
Result = A much better ROM / burn. But it also meant that no longer was I getting the 'light headedness' on just my leg press, but for every single set I got soo light headed. UGH! I was hoping that feeling would go with the deloading week. But I guess not .. so I guess I'm jsut going ot have to live with it , if it gets too too bad then I'll have to consider increasing RI.

Meal 1 - Yogurt, whey, rolled oats, banana
*PWO* - Skim milk powder, rolled oats, banana, whey
Meal 2 - CC, barley flakes, banana , ezikel sprouted bread, PB, whey
Meal 3 - Broccoli , chicken ,fishies , olive oil, oatbran
Meal 4 - Romain / iceberg lettuce, chicken, olive oil , fishies, chick peas
Meal 5 - Romain / iceberg lettuce, tuna, olive oil, fishies, apple
Meal 6 - CC , whey , barley flakes, PB

Macros -
2800 calories
64G fat (8G sat)
321G Carbs (39G fibre not including veggies)
235G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green tea, black pepper, vinnegar, cinnamon *hopefully a cafe americano from Starbucks*
Water : 3-4L

IT's finally March break!!
heading up to mocnton tonight for a party! Staying the night there with Marc , bahaha I hope my friend Mike comes with , I wasnt to get him LOADED! He's never been, he'd be hillarious!! hahaha Should be soo much fun tonight.

Anyways since I'm going to be gone tomorrow morning I weighed myself Today.
143lbs (I'm actually down 2lbs since Saturday)
So I guess that food-a-thon did absouletly nothing to me .. not holding onto any water / glycogen / fat or anything. Weird hahah not complaining though. It made me become even more tempted to have a actual food-a-thon Tuesday (one where I can actually eat!!) . Hahaha but gonna wait till april!

 

[jaim91]

Why don't you just go for it? I mean, if it had no effect on you, then it's obviously not slowing you down or anything. and you enjoyed it

 

[Emma-Leigh]

Hey Tom-tom!

Arggg... sounds like you had a filled week! And sorry to hear about the semi-non-food-a-thon. Oh well - there is always next month right? And at least you got to se Marc!

(I am pleased about you deciding not to drink as much though. ).


But for forgetting your camera... I was looking forward to piccies!

Anyways since I'm going to be gone tomorrow morning I weighed myself Today.
143lbs (I'm actually down 2lbs since Saturday)
So I guess that food-a-thon did absouletly nothing to me .. not holding onto any water / glycogen / fat or anything. Weird hahah not complaining though.

Hmmm... just be careful on reading the scales... Remember what happened last time you had a weekend of drinking and barfing....?? Alcohol and puking can do funny things to water/glycogen stores.... (But I agree - it is a good sign that the scale didn't jump up 5 pounds! LOL).


Hope you enjoy you break! It sounds like you need it!!

 

[boilermaker]

Ok sorry about the lack of updates. I've just been really busy ... I'll try and catch this thing up.
MONDAY ---
Well .. after school I headed straight to marc's with the girls to get ready for voo-doo. Well ... hmm after we got to voo-doo I was booted after only one hour. They caught be puking the washroom ... I was soo drunk. I can't remember anything. So I got kicked out, Marc came with me went back to his house and then puked alot more apparently. From what I heard it would of been so fun if I had of actually been there and would of been able to remember it. So ..
TUESDAY --
Woke up to marc with a bowl full of strawberries and a tub of whiped cream .. problem was, was I was going through a very very VERY (I can't stress it enough .. ugh) hangover. My head .. ugh. So I had to lay down for another 30 minutes. Woke up .. did the whole strawberry and whiped cream thing and went through the food-a-thon. Becuase of the Hangover .. I was disappointed in the amount I ate. But it couldn't be helped. I threw up (very tiny amounts) like 5 times .. it just wasn't sitting. I was soo sick the entire day. Marc felt the same way. But it was still a great day none the less ... although you guys might be mad I sorta forgot my camera back home .. so there's no pictures .. sorry!! Then in the afternoon we came back to amherst I went to the gym (ugh .. hang over +loaded full of food + Heavy squating = omg I'm going to puke EVERYWHERE!!) then after the gym we went to the restaurant and then spent the rest of the night watching the oscars together (he taped them for me).
WEDNESDAY ---
Woke up feeling a bit better. Me and Marc was sooo tired .. like fuck. We took soo many naps together. Umm took him to the school at lunch hour to meet some of my friends , then we headed back to moncton and I got the stitches removed from my mouth! Omg it look sooo good. I've gotten so many compliments on my new smile. Then we went back to his house for the night ..
THURSDAY --
Well nothing really happened today. First day back to school after missing a week. Ugh .. it was burutal. So much to catch up on. / I probably failed both my tests I had to do. Anyways then I also worked tonight .. missing Marc. But I'm heading back up for a party tomorrow night (NOT DRINKING) and spending the night there. Can't wait.

Also .. for now on when I drink it'll be very little amounts. And only COOLERS no hard liquor. My body just doesn't agree. I'm at the point where if it came down to hard liquor or being sober, I'd MUCH rather be sober. It's just not worth it.
And Next food-a-thon there will be no hang over to slow me down!! I was really upset becuase I didn't get to eat half as much as I was hoping .. it was still alot. Like I'm estimating around 8000 cals , but on normal conditions I could of eaten butloads more.
----------------------------EDIT-----------------------------------
Umm just so I don't have to make a second post ..
Mon - 1200 cals + Booze (pint of vodka)
Tues - Food-a-thon (I'll list this below) (Heavy Push .. didn't go to well , shoulder is acting up from lack of rotator cuff work, Lower back was not liking the squats .. and strength was down for some stuff becuase I didn't plan pre nutrition well. + 20 mins of 4mph at 10% incline)
Wed - 1600 cals (50G of carbs) (45 minutes at 4mph with 10% incline)
Thurs - 2800 cals (Heavy Pull, This was a better workout this morning. Strength was good, getting back into the hang of it. + 10 minutes of intervals)

Okay Food-a-thon
Meal 1 -
Package of strawberries, Half a Tub of Full Fat whipped cream, Protein bar.
Meal 2 -
Protein Bar, half of a Venti sized strawberries and creme frappacino, 5 brownie square things (including a cheesecake one), one Large TCBY shiver scor ice-cream
Meal 3 -
A McChicken combo at McDonalads (McChikcen and Fries)
Meal 4 -
2 slices of 12" pizza, 7 fingres of a 12" Garlic Fingers, 1/4 of a med. Oreo Mint chcolate blizzard
Meal 5 -
3 chicken fingers, 3/4 large poutine, 1L of chocolate milk, 1 egg roll, 2 fried wontons.
Meal 6 -
1 slices of 12" pizza, About .. 1 -2 cups of vanilla frozen yogurt, Chocolate Milk .. about 3 cups or so, 1 cinnamon crisp wafer thingy

Like I said .. very dissapointing .. and after actually looking at it I doubt that was 8000 cals .. it was actually alot less than I thought ..
Damn. I'm thinking I should just fucking re-do it next week during march break. Bah .. if only I could. Gotta wait another month until the next one I'm hopign that was enough to act as a 'refeed' and tie me over till next month.. Apr. 7th .. But I know if I 're -did' it I'd probably just put on alot of fat or something. And it's not like my BF is low enough that it *really* needs refeeds.
SOO disappointing. All that food I wanted to eat .. but just couldn't.

Translation: Monday, got really wasted. Tuesday, recovered (disappointed because I planned this whole food fest thing for weeks and then I felt like shit so it never happened. Wednesday, got my stitches out. Thursday, wondered why I blew Food Fest.

 

[jaim91]

Lol, looks like boilermaker pretty much summed up the life of a teenager

 

[Tom_B]

Why don't you just go for it? I mean, if it had no effect on you, then it's obviously not slowing you down or anything. and you enjoyed it

hahah. Well I feel a little bit leaner actually ... so maybe it did have some sort of effect. Besides I dont' want to risk it. I really want to be in the 130's by mid - april. (or around 9 - 10% BF)

Hey Tom-tom!

Arggg... sounds like you had a filled week! And sorry to hear about the semi-non-food-a-thon. Oh well - there is always next month right? And at least you got to se Marc!

(I am pleased about you deciding not to drink as much though. ).


But for forgetting your camera... I was looking forward to piccies!



Hmmm... just be careful on reading the scales... Remember what happened last time you had a weekend of drinking and barfing....?? Alcohol and puking can do funny things to water/glycogen stores.... (But I agree - it is a good sign that the scale didn't jump up 5 pounds! LOL).


Hope you enjoy you break! It sounds like you need it!!

Hey Emma! Ya it was certainly worthy! But your right .. it was all worth it. I got to spend 3 straight days with Marc.
And I'm defintly not ever drinking that much again. Ugh .. not worth it! I can have a fun time without it!
Sorry about forgetting the camera .. I promise next time I won't forget it!!
LOL ya I w2as really ahppy the scale didn't jump up!! Last time I drank / ate some junk the scale went up 5.5lbs!! Thsi time it went down 2 and I feel a bit leaner so no complaints from me at all!!
And I certianly enjoyed my little break .. and now it's march break so I get another!! SLEEP!

Translation: Monday, got really wasted. Tuesday, recovered (disappointed because I planned this whole food fest thing for weeks and then I felt like shit so it never happened. Wednesday, got my stitches out. Thursday, wondered why I blew Food Fest. Went to school and failed a math test / got too stressed so I took 3 tylenol 2 pills

BAHAHA! although you forgot that tiny part on Thurs I ended up getting a 13.5 / 28 on my math test ... really hoping I didn't fail my pyshics test too ..

 

[Tom_B]

March 11

Training - OFF
Diet -
Meal 1 - oatbran, yogurt, whey, fishies, banana
Meal 2 - CC, barley flakes, banana , ezikel sprouted bread, PB, whey
Meal 3 - oatbran , broccoli, chicken, banana
Meal 4 - chick peas, chicken, Romain / iceberg lettuce, olive oil
Meal 5 - Romain / iceberg lettuce, tuna, olive oil, fishies, apple, yogurt
Meal 6 - CC , whey , barley flakes, PB

Macros -
2543 calories
62G fat (7G sat)
262G Carbs (39G fibre not including veggies)
236G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/strawberry tea, black pepper, vinnegar, cinnamon
Water : 3-4L

Soo much fun at the party last night. Amazing Night.
Although .. at midnight I started getting a headache / feeling like total shit / really cold. I think it was becuase I spread my melas so thinly over the time .. so I ended up crashing a bit early. Slept for 9 hours .. got up , we all went out to Mcdonalds (they needed to clear there hang overs LOL) then had to head home cause of work .. after I got home I took a shower (my god I needed one bad .. there was Vodka / lemon gin all over my body *ahem* along with other things I felt soo nasty ) Then after my shower I went directly downstairs and the moment I sat in my computer chair I like passed out and slept for a good solid 2 hours. Problem was Is that I had to be at work at 4 .. woke up at 4:40pm .. Manged to get there at 5 ..
Don't know why I was soo tired. I had really good sleep ..

Arg my first Light pull workout tomorrow since two weeks ago .. This is the only workout I don't look forward too ..

 

[Tom_B]

march 12

Training - Light Pull + Core
Reverse BB Lunges - :30RI between legs - *45lbs* 24 (12/12) *140lbs* 10/10 , 10/10 , 10/10
One Arm DB Row - :30RI between arms - *45lbs* 12/12 , 11/11 , 10/10
Straight Arm Pulldown - 1:00RI - *55lbs* 10, 10 , 10 , 10
Seated Row to Neck - 1:00RI - *45lbs* 12, 12, 11
GHR - 1:15RI - 12 , 8
Incline DB Curls with rotation - *20lbs* 11, 11, 10
Alternated with ... :45RI
Reverse Cable Flies - *20lbs* 12, 12, 12

Gah I hate this wokrout.
Decided to switch the RDL's with GHR's. I just really hate doing Deadlifts and / or squats at a higher rep range. Really bad on my lower back ..
Anyways I actually liked the GHR's more. On the second set I really focused on lowering myself really slow then pushing off on my fingertips. Such a differnent feeling / burn

Meal 1 - Yogurt, whey, rolled oats, banana
*PWO* - Skim milk powder, rolled oats, banana, whey
Meal 2 - CC, barley flakes, banana , ezikel sprouted bread, PB, whey
Meal 3 - Broccoli , chicken ,fishies, oatbran
Meal 4 - Romain / iceberg lettuce, chicken, olive oil , fishies, chick peas
Meal 5 - Romain / iceberg lettuce, tuna, olive oil, fishies, apple
Meal 6 - CC , whey , barley flakes, PB

Macros -
2805 calories
64G fat (8G sat)
322G Carbs (39G fibre not including veggies)
235G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/strawberry tea, black pepper, vinnegar, cinnamon
Water : 3-4L

Sooo tired Worked basically all day. Came home .. Talked to marc on the phone. Gah .. I think I soon might start playing the jealous boyfriend role. I don't know .. it's jsut there's this guy named Chris that's trying to get with Marc and no matter how much he tells him no, and that he's goingout with / loves me, he keeps persisting. And for some reason Marc and him always end up drinking together .. I don't know. I jsut don't feel comfortable. There's only been two incidents .. and Marc's told me about each, and nothing happened at each becuase marc kept shooting him down (even when he was drunk). So marc told me he's going to stop hanging around Chris for a bit .. so I feel a little more 'safe' I guess. I haven't really told Marc that I don't feel comfortable with him hanging out around Chris at all. Espically drunk. But .. I really don't want to start playign the jealous boyfriend thing and saying 'you can't hang out with such and such' ... he can make his own decisions. If he (if anyone) ever cheated on me , it'd be over. No if ands or buts ..
But I don't think this would ever be the case .. it's just the little worrisome voice in the back or my head. And I needed to get it off my chest ..

 

[Tom_B]

Feb 14

Training - Rotator Cuff + Core + Cardio
50 minute step class
10 minutes at 6mph with 5% incline

Diet
Meal 1 - Yogurt, whey, banana , oatbran, fishies
Meal 2 - Brocolli, chicken , olive oil
Meal 3 - Romain/Iceberg lettuce, chicken, banana, ezikel sprouted bread, chick peas
*Workout*
Meal 4 - Oatbran, CC, strawberries, barley flakes, whey
Meal 5 - apple, tuna, fishies, almonds, yogurt
Meal 6 - CC , whey , barley flakes, PB

Macros -
2547 calories
63G fat (7G sat)
257G Carbs (41G fibre not including veggies)
239G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/apple crisp tea, black pepper, vinnegar, cinnamon
Water : 3-4L

Really tired .. had an amazing night out with the girls tonight. So much fun.

 

[Tom_B]

O ya forgot to mention.
Saw a guy tonight I haven't seen in around 3 - 4months .. he looked at me and went 'Damn Lewie, your getting HUUGE!' ...
I was like 'Omg are you calling me fat?!' and everyone (including the guy) went 'No! omg Lewie we mean Muscle .. not fat!! Idiot!'

So apparently I'm looking .. 'bigger' Ack. I was hoping I was looking a bit smaller. Maybe they just mean I'm lookign more riped .. in which case but if they mean Size

 

[Emma-Leigh]

Tom - LOL - don't worry!! You are no where NEAR huge!


ps: good to see some vegetables in your recent plans

pps: DO NOT be the jealous boyfriend! Believe me - it will only drive Marc insane! Let him know your concerns, but if he says that he is NOT interested and would never do anything - then believe him and let him be... He will appreciate the trust...

BUT - If he ends up doing anything...

ppps: Sorry to hear about your exam... Is there anything you can do to make it up?


pppps: Ummm... Nothing to say here really! Just wanted to write another one!


Happy Tuesday Tom-Tom!

 

[jaim91]

Lew, you know Marc is crazy about you...everything you guys have done together since you've met just reinforces that. This other guy is just a person from his past, that's it, but you are his present (I know that sounds cheesy, but I don't know how else to phrase it). He's yours...and that's it.
And you are sooooo not huge. Muscular, but not huge. Gunter Shlierkamp is huge, you are muscular Don't take these things so personally

 

[BulkMeUp]

Tom - LOL - don't worry!! You are no where NEAR huge!

I totally agree. They probably see you as huge compared to what you were after you went down to ~120. But you are not huge in any sense. So dont worry.

 

[Tom_B]

Thanks guys.
hahah yes the veggies have certianly been in my diet! been eating soo much. It's certainly taking a toll on my wallet though

And thanks about marc. I'm certianly not the jealous boyfriend type. He made the decsiion to stop hanging around with Chris for a bit all by himself .. besides I'm not really that worried. I have 100% faith and trust in him. What I'm concerned about is that I don't trust Chris .. and if they're both drinking together .. and alone. But Marc said that's goign to be stopping. So all is good

 

[Tom_B]

March 14

Training - Heavy Push
Squats - 1:45RI - *45lbs* 5 *95lbs* 5 *135lbs* 5 *195lbs* 3, 3, 3, 1:00RI 3
Bench Press - 1:45RI - *115lbs* 6, 6, 6
Leg Press - 1:30RI - *440lbs* 6 , 6
Incline DB Press - 1:30RI - *45lbs* 0 *40lbs* 7 , 6 , 6
Seated DB Press - 1:45RI - *35lbs* 4, 4, *30lbs* 6
CG Bench Press - 1:45RI - 895lbs* 5, 4, 4

Good workout. Squats were a bit too easy so I threw in that extra set. Decided to take Emma's advice and work on my chest .. So instead of doing 2x3 with my bench press I've switched it to 3x 4-6. I also think I hit my limit with the incline DB Press I keep trying but I can't get 45lbs up! So I'm increasing the reps on each set and tryign to get to 8 ..

Also I increased Banana and stuff today .. didn't get really light headed at all. Just a bit on the Bench press stuff.

Meal 1 - Yogurt, whey, rolled oats, banana
*PWO* - Skim milk powder, rolled oats, banana, whey
Meal 2 - oatbran, strawberries , ezikel sprouted bread, fishies, Iceberg/romain lettuce, chicken
Meal 3 - CC, whey, PB, barley flakes
Meal 4 - Broccoli, chicken, oatbran
Meal 5 - Romain / iceberg lettuce, apple, tuna, yogurt, fishies
Meal 6 - CC , whey , barley flakes, PB

Macros -
3094 calories
55G fat (8G sat)
403G Carbs (53G fibre not including veggies)
245G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/strawberry tea, black pepper, vinnegar, cinnamon
Water : 3-4L

Good day marc's over and spending the night .. he's actually asleep in my bed right now hahaha. Gonna go cuddle

 

[Tom_B]

Feb 15

Training - Cardio + Rotator Cuff + Abs
5 minutes at 4mph with 1%incline
35 minutes at 8mph with 1% incline
10 minutes at 4mph with 1 5 incline
HR ~ 176 - 180

Up-right External Rotations - *10lbs* 4x12 (each side)
DB Scaptions - *10lbs* 2x12 (each side) 2x10 (each side)

Landmines - 2 x 30 (15 each side)
ss'
Ball Pikes - 1 x 15 , 1 x 12
ss'
Cable Curnches - *40lbs* 2 x 20

Good workout, haven't had a good job in around 2 weeks .. reached around 180BPM. Lots of sweating happening.

Meal 1 - Yogurt, whey, rolled oats, banana
Meal 2 - oatbran, strawberries , CC , whey
Meal 3 - apple, Iceberg/romain lettuce, Yogurt, whey, almonds, fishies
Meal 4 - Tuna, Iceberg/romain lettuce, olive oil, fishies
Meal 5 - Chicken, broccoli, olive oil
Meal 6 - chicken, Iceberg/romain lettuce, olive oil
Meal 7 - PB, whey, CC , barley flakes

Macros -
2566 calories
88G fat (10G sat)
198G Carbs (23G fibre not including veggies)
247G Protein

Additionals : SF vanilla/hazelnut syrup, Sugar/Salt substitute, green/strawberry tea, black pepper, vinnegar, cinnamon
Water : 3-4L

Nothing special really today .. Marc spent the night last night so we went up to moncton today .. saw Danika , then hung around his house for the night. Just nice and relaxing.

 

[BulkMeUp]

Hey Tom. Still on March break? hope u you are enjoying your holidays.

 

[Emma-Leigh]

Hey Tom!

Killer workout yesterday! And you started doing scaptions?! How do you like them?

It sounds like things are going really well with Marc I am so pleased to hear it!! You'll have to post a piccy of him and you so we can see what he looks like!


Also - Just wanted to say bye before I head off!! Speak to you in a few days!

 

[Tom_B]

Hey guys. Yup still on March break .. haha nice and relaxing.

LOL I've been doing Scaptions for a while now .. really like them!!
Gonna try and get pictures up .. maybe next food a-thon?? April 7th? (or 4th? haven't decided .. )