A few pics of Tom Blackman - Page 2 - UK-Muscle Body Building Community

**Pscarb** · 22-09-2005, 10:21 AM

you have got it right Scott Tom and James use the same method as i do which is carb cycling so the carbs they use to re-fuel will keep them sane until the last 1-2 days of carb deplete(low end of the cycle)..

and yes i can vouch for the fact Tom is a grumpy git at the moment.....

Pete · 22-09-2005, 11:32 AM

Jesus, still only 25 with that physique, that's good going. I'd have assummed you were well into your 30's to get to that size. What were you like when you were younger, did you not get a lot of publicity like Flex Lewis is getting now?

**Tinytom** · 22-09-2005, 12:53 PM

As far as my diet goes those are approximate figures.

I have 100g of oats in the morning with a bit of Almonds a few sultanas and Lecithin Granules

I have tomato sauce with my turkey to help it taste not like cardboard.

I also have a 1/4 glass of OJ before each workout to stem cortisol and provide a small amount of carbs for fat burning.

I also have a small swig of Udo's or similar product in the evening with my post workout protein shake.

So my calorie intake could very well be higher than the values I listed. I only really measure an approximate value because your body is at different levels each day in the week, for instance on tuesday this week I had an extra 100g of oats after my workout because I felt so depleted that I was having trouble concentrating and I would have been even worse the next day.

It's all about how I feel on the day but I always eat the same meals, I just adjust as to how I feel!

And yes I am grumpy at the moment but only cause i chickened out of a workout with Paul this week.

**robdog** · 22-09-2005, 02:03 PM

Looking realy good mate hope you do well.

**hackskii** · 22-09-2005, 03:58 PM

I see two interesting things Tom, and thanks for posting so fast to my post.

OJ and cortisol?......I didnt know OJ did that but I am really aware of its nutritional value and the benefits of potassium and muscle constriction. I learned something here thanks.

The oil in the protein drink kindof sounds opposite tho.
Wont that slow down the absorpton of the protein adding the oil in the PWO shake?
I know protein is actually absorbed better using oil to slow digestion.

Alot of guys use a fast acting carb after the workout with protein, do you do this when not dieting?

Man, you guys and your diets. I am sure I could not compete (besides not having the genetics) strictly from diet alone, this takes too much dedication.
Impressive.

Do you take any supplements when dieting?
Im not asking gear but stuff like alfalfa or kelp or anything else?

BigDaddy · 22-09-2005, 04:15 PM

Excellant physique Tom, you look alot heavier/bigger than 82kg, respect buddy, some really nice silver ware and trophys you have in them photos

winger · 22-09-2005, 05:02 PM

Quote:

Originally Posted by Pscarb

you have got it right Scott Tom and James use the same method as i do which is carb cycling so the carbs they use to re-fuel will keep them sane until the last 1-2 days of carb deplete(low end of the cycle)..

When carb cycling, how many days depleted and how many days of re-fuel?
In the book "Bodyopus" (BO) by Dan Duchaine doesn't he restrict carbs for 5 days then load for two? Not sure cause I never read it.

**big pete** · 22-09-2005, 05:14 PM

awesome condition youve reached there!!

you say "14weeks of hell" what bf%/condition were you at before?

also on the carb cycling, do you do 3 or 4 day rotations? at the start of the diet do you hit zero carbs? or only close to the end?

carb cycling is summat i gotta get my head round, cant stay a porker for much longer!!

**Pscarb** · 22-09-2005, 06:30 PM

there is no real strict regiem for carb cycling i know that tom does'nt go as low as i do on his low days.
i rotate my carbs over a 7 day period having 2 medium days/1 high day and one refeed day the rest are low days.

i don't think tom does it like this though.

**big pete** · 22-09-2005, 06:39 PM

ok, how do you work those 7 days? refeed,med,low,high,med,low,low

supercell · 22-09-2005, 08:00 PM

I do 3-4 days at 35g of carbs and 80-90g of fat and then 1 day at 350-400g carbs with 20-30g fat. Protein is a little lower on carb days, usually about 280g compared with 320-350g on low carb days. As paul said this works, it's my first time of doing it and its hurting. Even on the high carb day you feel ****e, it's only until the day after I feel normal again and then it goes down hill again for the next 2 days!!!!

**hackskii** · 22-09-2005, 08:46 PM

Makes alot of sense to me.
I have read this can make the bodyfat really low without going too catabolic.

Thanks

**Pscarb** · 22-09-2005, 09:33 PM

Pete my way of rotating is this
Sun = Low
Mon = Med
Tue = Low
Wed = High
Thu = Low
Fri = Med
Sat = Refeed

but as you can see James does his diffrently and to be honest the next time i diet i will probably have to re-evaluate this rotation schedule...

**Tinytom** · 23-09-2005, 09:37 AM

Ok a few answers

OJ and cortisol.

Exercising on and empty stomach produces GH at a higher level - Good
However first thing in the morning Cortisol levels are highest so I take in a small amount of OJ to stem that. I also use some BCAAs and Glutamine to offset catabolic actions of training while empty.

Also the OJ provides a small amount of carbs for fat burning at this cannot take place in the absence of Carbohydrate.

Carb cycling

I tend to do 6 days depleting and 1 day reloading, this ties in with my working week better. However there does come a point in the week usually tuesday or wednesday when I feel more depleted than usual so I have an extra 100g of oats after training.

Whey and Udos

I drink the whey protein and then have some Udos about 10 mins later. I also have a Banana if I feel I need it. In the last few weeks I am not doing a gruelling heavy workout so glycogen replenishment is not a major issue, As long as I have a small amount of OJ before my PWO shake this will do the trick and keep me in a fat burning mode. The result I am aiming for is maximum fat recruitment for energy so taking in a large carb source after my evening workout is not beneficial.

Amount of carbs in diet

I don't need a lot of carbs when i'm off season so I usually start from 300g a day and work down over the course of the diet. I follow the pattern of
6.30 Train
8 am Carb and Protein meal
10.30 Protein meal
1pm Carb and Protein meal
3pm Protein meal
5pm Train
7pm Carb and Protein PWO
9pm Protein
11pm Protein

As the diet progresses I cut down the carbs in meal 3 until 4 weeks out I stop the carbs in that meal altogether.

The PWO carbs also decrease until I just get down to 1/4 pint OJ in the last 4 weeks.

As far as supps go I don't take anything except Creatine Ethyl Ester, Glutamine and Protein shakes in the off season.

In the diet phase I take the following

BCAAs
Peptide Bonded Aminos
Peptide Bonded Glutamine
Whey
ProPeptide
Creatine Ethyl Ester - great for drying you out and keeping you full.
Protein Puddings - yummy

Vitamin wise I take the following

Cranberry - for kidney function
Milk Thistle - for liver cleansing
Saw Palmetto - for Prostate function
Vit C,E
Multivit
Chromium
Garlic - Fat Burning, Cholesterol lowering, Immune support

Hope this is helpful.

supercell · 23-09-2005, 11:09 AM

**** Tom no wonder you cant make the weight, all those pills!!!!!

22-09-2005, 10:21 AM	#16 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,497	you have got it right Scott Tom and James use the same method as i do which is carb cycling so the carbs they use to re-fuel will keep them sane until the last 1-2 days of carb deplete(low end of the cycle).. and yes i can vouch for the fact Tom is a grumpy git at the moment..... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

22-09-2005, 12:53 PM	#18 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,886	As far as my diet goes those are approximate figures. I have 100g of oats in the morning with a bit of Almonds a few sultanas and Lecithin Granules I have tomato sauce with my turkey to help it taste not like cardboard. I also have a 1/4 glass of OJ before each workout to stem cortisol and provide a small amount of carbs for fat burning. I also have a small swig of Udo's or similar product in the evening with my post workout protein shake. So my calorie intake could very well be higher than the values I listed. I only really measure an approximate value because your body is at different levels each day in the week, for instance on tuesday this week I had an extra 100g of oats after my workout because I felt so depleted that I was having trouble concentrating and I would have been even worse the next day. It's all about how I feel on the day but I always eat the same meals, I just adjust as to how I feel! And yes I am grumpy at the moment but only cause i chickened out of a workout with Paul this week. __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage Last edited by Pscarb; 22-09-2005 at 02:18 PM.

22-09-2005, 02:03 PM	#19 (permalink)
robdog UK-Muscle Moderator Join Date: Dec 2003 Location: Home!! Posts: 5,685	Looking realy good mate hope you do well. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25% off for UKM members (discount code UKM25)

22-09-2005, 03:58 PM	#20 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,651	I see two interesting things Tom, and thanks for posting so fast to my post. OJ and cortisol?......I didnt know OJ did that but I am really aware of its nutritional value and the benefits of potassium and muscle constriction. I learned something here thanks. The oil in the protein drink kindof sounds opposite tho. Wont that slow down the absorpton of the protein adding the oil in the PWO shake? I know protein is actually absorbed better using oil to slow digestion. Alot of guys use a fast acting carb after the workout with protein, do you do this when not dieting? Man, you guys and your diets. I am sure I could not compete (besides not having the genetics) strictly from diet alone, this takes too much dedication. Impressive. Do you take any supplements when dieting? Im not asking gear but stuff like alfalfa or kelp or anything else? __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-09-2005, 04:15 PM	#21 (permalink)
BigDaddy Newbie Trainer Join Date: Mar 2005 Location: Derry/N.Ireland Posts: 12	Excellant physique Tom, you look alot heavier/bigger than 82kg, respect buddy, some really nice silver ware and trophys you have in them photos __________________ I see my body as an instrument, rather than an ornament. Mod @ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Mod @ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-09-2005, 11:32 AM	#17 (permalink)
Pete Gym Addict Join Date: Nov 2003 Location: NW Posts: 339	Jesus, still only 25 with that physique, that's good going. I'd have assummed you were well into your 30's to get to that size. What were you like when you were younger, did you not get a lot of publicity like Flex Lewis is getting now?

22-09-2005, 05:14 PM	#23 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	awesome condition youve reached there!! you say "14weeks of hell" what bf%/condition were you at before? also on the carb cycling, do you do 3 or 4 day rotations? at the start of the diet do you hit zero carbs? or only close to the end? carb cycling is summat i gotta get my head round, cant stay a porker for much longer!! __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

22-09-2005, 06:30 PM	#24 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,497	there is no real strict regiem for carb cycling i know that tom does'nt go as low as i do on his low days. i rotate my carbs over a 7 day period having 2 medium days/1 high day and one refeed day the rest are low days. i don't think tom does it like this though. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

22-09-2005, 06:39 PM	#25 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	ok, how do you work those 7 days? refeed,med,low,high,med,low,low __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

22-09-2005, 08:00 PM	#26 (permalink)
supercell Middleweights...You bloody sure? Join Date: Aug 2005 Location: Kent Posts: 1,330	I do 3-4 days at 35g of carbs and 80-90g of fat and then 1 day at 350-400g carbs with 20-30g fat. Protein is a little lower on carb days, usually about 280g compared with 320-350g on low carb days. As paul said this works, it's my first time of doing it and its hurting. Even on the high carb day you feel ***e, it's only until the day after I feel normal again and then it goes down hill again for the next 2 days!!!! __________________ James Llewellin - A proud member of Team M.P* To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Sports Supplements tailored for You www.jamesllewellin.com

22-09-2005, 08:46 PM	#27 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,651	Makes alot of sense to me. I have read this can make the bodyfat really low without going too catabolic. Thanks __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-09-2005, 09:33 PM	#28 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,497	Pete my way of rotating is this Sun = Low Mon = Med Tue = Low Wed = High Thu = Low Fri = Med Sat = Refeed but as you can see James does his diffrently and to be honest the next time i diet i will probably have to re-evaluate this rotation schedule... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

23-09-2005, 09:37 AM	#29 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,886	Ok a few answers OJ and cortisol. Exercising on and empty stomach produces GH at a higher level - Good However first thing in the morning Cortisol levels are highest so I take in a small amount of OJ to stem that. I also use some BCAAs and Glutamine to offset catabolic actions of training while empty. Also the OJ provides a small amount of carbs for fat burning at this cannot take place in the absence of Carbohydrate. Carb cycling I tend to do 6 days depleting and 1 day reloading, this ties in with my working week better. However there does come a point in the week usually tuesday or wednesday when I feel more depleted than usual so I have an extra 100g of oats after training. Whey and Udos I drink the whey protein and then have some Udos about 10 mins later. I also have a Banana if I feel I need it. In the last few weeks I am not doing a gruelling heavy workout so glycogen replenishment is not a major issue, As long as I have a small amount of OJ before my PWO shake this will do the trick and keep me in a fat burning mode. The result I am aiming for is maximum fat recruitment for energy so taking in a large carb source after my evening workout is not beneficial. Amount of carbs in diet I don't need a lot of carbs when i'm off season so I usually start from 300g a day and work down over the course of the diet. I follow the pattern of 6.30 Train 8 am Carb and Protein meal 10.30 Protein meal 1pm Carb and Protein meal 3pm Protein meal 5pm Train 7pm Carb and Protein PWO 9pm Protein 11pm Protein As the diet progresses I cut down the carbs in meal 3 until 4 weeks out I stop the carbs in that meal altogether. The PWO carbs also decrease until I just get down to 1/4 pint OJ in the last 4 weeks. As far as supps go I don't take anything except Creatine Ethyl Ester, Glutamine and Protein shakes in the off season. In the diet phase I take the following BCAAs Peptide Bonded Aminos Peptide Bonded Glutamine Whey ProPeptide Creatine Ethyl Ester - great for drying you out and keeping you full. Protein Puddings - yummy Vitamin wise I take the following Cranberry - for kidney function Milk Thistle - for liver cleansing Saw Palmetto - for Prostate function Vit C,E Multivit Chromium Garlic - Fat Burning, Cholesterol lowering, Immune support Hope this is helpful. __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

23-09-2005, 11:09 AM	#30 (permalink)
supercell Middleweights...You bloody sure? Join Date: Aug 2005 Location: Kent Posts: 1,330	**** Tom no wonder you cant make the weight, all those pills!!!!! __________________ James Llewellin - A proud member of Team M.P To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Sports Supplements tailored for You www.jamesllewellin.com