TomKend

After much thought and general persistance I thought I've come this far lets see what we can do.

I have trained, and dieted to suit progressively over the last 2 years mainly spurned on by me getting married in July last year.

Over this time my strength and physique has improved greatly.

I see a trainer who has helped me out greatly. I see him once a week and we feedback on the weeks training and the diet to see if it needs any tweaks. Therefore my diet and training are very consistent. We have progressively altered my training programs to get the most out of them. (i.e. cycling the training phases to either aid strength, lean mass or endurance).

So the plan was set:
1st Timers @ EAST OF ENGLAND CHAMPIONSHIPS

• 2nd September 2007

• Current lifestyle:
  • Full time PE Teacher
  • Training on average 4-5x per week (weights), including average 20mins of Cv.
  • Extra CV Sat / Sun Am 40mins pre-Breakfast

As a Teacher I am on ½ term Hols at the mo (26th May - 3rd June), so will be doing Am CV for 40mins pre-Breakfast each day.

Info on myself:
Current Stats:

• Age: 26
• Weight: 88kg
• Height: 5ft 6½”
• Body Fat: 15% (Need to get this confirmed)
• Chest: 44½ "
• Arms: 16½”
• Waist 34"
• Calf’s 16"
• Thighs 25"

Current Training:
· 2-3 days on, 1 off, 3days on.

· Training Day 1: Legs - Quads
· Training Day 2: Chest, Hams & Calves.
· Training Day 3: Arms – Bi’s & Tri’s
· Training Day 4: Back (with trainer Brandon)
· Training Day 5: Shoulders

Current Diet is as follows:
Monday:
On rising:

• 15 grams of glutamine in water
• 1 gram vit c. 25mg zinc.

Breakfast (0645):

• 75g oat mix made in water,
• 2 scoops(50grms) of whey isolate powder (in water)

Mid morning (1100):

• 150grams chicken breast grilled (Flavour with spices)
• Large leafy green salad, cider vinegar
• 1 pint of water.

Lunch (1320):

• 75 grams of oats / Weetabix
• 1 and a half scoops whey isolate in water.

Mid afternoon (1530):

• Whey isolate protein shake (2 scoops) with 1 desert spoon of oil blend.

Post Workout (1800):

• Straight after have 1 scoop isolate and 1 desert spoon honey.

Mid evening (1930):

• 150 grams of salmon,
• 80 grams green beans,
• 2 chopped mushrooms.

Before bed (if needed):

• 1 scoop whey isolate shake in water, with 1 desert spoon of oil blend

Tuesday:
As Monday.

Wednesday:
On rising:

• 15 grams of glutamine in water
• 1 gram vit c. 25mg zinc.

Breakfast (0630):

• as Mon / Tues.

Mid morning (1100):

• 150 grams chicken or tuna
• Large baked potato (250grams),
• 1 pint of water.

Lunch (1320):

• As breakfast except just 1 scoop isolate.

Mid afternoon (1530):

• 1 scoop isolate shake in water,
• 2 apples.

Post Workout (1800):

• Straight after have 1 scoop isolate and 1 desert spoon honey.

Mid evening (1930):

• 150 grams of tuna or chicken , turkey,
• With vegetables, any amount.

Before bed (if needed);

• 2 scoop isolate shake, with 1 desert spoon of oil blend.

Thursday:
On rising:

• 15 grams of glutamine in water
• 1 gram vit c. 25mg zinc.

Breakfast (0630):

• Omelette, made with 2 whole eggs and 8 whites., with onion and 2 mushrooms .

Mid morning (1100):

• 200 grams chicken breast with 1 desert spoon of oil blend.

Lunch (1320):

• 200 grams of salmon with
• 80 grams of green beans.

Mid afternoon (1530):

• 2 scoop whey isolate shake. with oil blend.

Post Workout (1800):

• Whey isolate shake (2 scoops) in water.

Evening (1930):

• 200 grams of steak with onions. Water.

Before bed:

• 2 scoop isolate shake with oil blend.

Friday:

• As Monday / Tuesday.

Saturday:
On rising:

• 15 grams of glutamine in water
• 1 gram vit c. 25mg zinc.

Cardio before breakfast.

Breakfast:

• Anything.

Mid morning:

• Protein shake with 1 scoop isolate.

Midday:

• Anything.

Mid afternoon

• Protein shake , 1 scoop isolate in water.

Post Workout:

• 1 scoop isolate shake in water.

Mid evening:

• Anything.

If training after have 2 scoops isolate in water.

Sunday:
On rising:

• 15 grams of glutamine in water
• 1 gram vit c. 25mg zinc.

Cardio before breakfast.

Breakfast:

• Omelette made with 8 egg whites. Flavour with onions and Soya sauce if required.
• 2 pints Water.

Mid morning:

• Whey isolate shake, 2 scoops with 1 desert spoon oil blend.

Midday:

• 150 grams chicken breast stir fried with spices.

Mid afternoon:

• As mid morning.

Evening:

• As midday.

Mid evening:

• As breakfast.

Before bed

• As mid morning.

Only do cardio on this day…..no weights.

I shall leave it at that and willing to answer any other questions you folkes pose.

I had been keeping my journal to date (from Jan this year) on Muscletalk, which can be read @:
http://www.muscletalk.co.uk/m_156812..._1/key_/tm.htm

Many thanks for your time.
Positive Criticism Welcome
Tommy K
All done bye bye

coco

wow that is a low carb diet mate, with alot of protein shakes, you including some cheat meals to bring that metabolism back up?

Delhi

Agree with coco, A little scant on carbs.................also possibly too much cardio at this point, are you natural?

Conrats on taking the leap though you will love it on stage.

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ParaManiac

Hello Tommy and welcome! as Coco says the diet appears very low carb and you are taking in alot of shakes over "real" food but i guess it must be working for you or else you would have changed it? Also you have a 4.5hr gap between feeds in the morning,this imo is too long and im sure you would benefit more by eating at least every 3hrs.Also you have another whey shake "if needed" before bed,I believe this is an essential meal and must not be missed,i use Casein here as i feel it does a better job than whey.I will have a look at your diary on musclechat but maybe you can post some pics here? welcome again.Para.

TomKend

Thanks for the feedback so far guys.

On the low carb point... I am coping at the moment. My trainer had asked to add in some extras in place so I may have to make these adjust ments as you've said.

The whey Shakes... I tend to use this at the mo for convenience, as at school.

The diet suggested above is working, with the training though. We couldn't belive it. I weighed in again yesterday, 3weeks into diet I have lost 2kgs so down from 90Kgs. But looking a hell of a lot leanner.

With regards to Cheat Meals that saved in for Saturdays / This week though it;s saved for Sunday as we have a family BBQ.


Not currenly natural, have been on a course as suggested by trainer (Brandon Marjoram).


I appreciated the feedback as I am learning as I am on this journey.
Many thanks, Gonna post some pics in a couple of hours, just off to train Shoulders.

TomKend

Evening...
Just had a good shoulder session, and just taken some pics to update on progress.
Will add some leg shots on Monday.

Positive Criticism Welcomed...

Thanks
Tom K
All done bye bye

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ParaManiac

Good pics Tom,excellent size and shape,well done,you obviously dont need too much advice! Keep the thread going,will be interesting following your diet progress.

TomKend

Hi there...
Just to keep you posted. Have placed a shot of the legs as said. SOrry about the hair!!! Will have to invest in shares with Immac or someone come show time!.

Trained Quads this arvo, was pretty average, trying to keep recovery times between 90sec & 2 mins.

QUADS: 29th May 2007

Leg extensions: 3 sets (12-10 reps)
• 3x 50Kgs (10 reps)
• Plus a drop set at 25Kgs, holding the squeeze.

Hack Leg press: 3 sets (12-15 reps)
• 3x 220 Kgs (15 reps)

Squat: 3 working sets (6-8 reps)
• 3x 140Kgs (10 reps)

The diet has been harder the last 2 days, today especially. As said in a previous post I have upped the CV to a 45mins session pre-B'fast. This has had a a knock on effect with energy levels the rest of the day.

Seeing Brandon tommorrow so will have a chat about the Carb, Fat levels. Any suggestions here would be appreciated.

Many thanks
Tom K
All done bye bye

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Pscarb

nice diet mate agree with other Carbs are low but if it is working and you are not losing muscle then stick with it but be careful...

Brandon knows his stuff and you won't go far wrong listening to him...

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TomKend

Appreciated... Many thanks.
This week I have increased the AM Oat mix / other times I have "Same as B'fast" to 100g. I will admit that Brandon said that I should take on 100g. But as a beginner in the diet process I wanted to make ways.

Felt with the am Cv I needed those extra carbs, and have noted what you guys have already said. Will keep you posted.

Tom K
All done bye bye

TomKend

Hi there folks...
Sorry I've been quite for a few days now.

Busy concentrating on the diet & training.
All is going very well, dropped another KG this week. Down to 85.5Kgs thats 5down over 5/6weeks, (as it's only tuesday I usually weigh in on Friday).

Getting into the groove now with the diet, and now know what I am eating when. Enjoying the salmon and veggies, now that I add garlic in the stir-fry! N enjoy the higher carb day (tomorrow).

Will be looking to update the pics this weekend, have just started to see athe reminants of a 4-pack! Whooo.

Many thanks for looking.
Tom K
All done bye bye

helder07

Hi Tommy

Im also doing the Leicester Show, will be in the under 70kg.

Just wanted to wish you the best of luck with the training and diet and hope you do well on the day.

Helder :lift:

TomKend

Helder...
How's ur training n diet going?
I take it it's not ur 1st show...

If I could make the weight then the idea would be to do under 70Kgs, But I reckon that I'll be about 75Kgs.... & as it'll be my 1st then we'll be looking at 1st timers.

Best of luck to you also.
Tom K
All done bye bye

helder07

Hi Tom

My training is going ok, thanks for asking pal. I also have a thread on my comp prep, check it out.

Not its not my 1st show, its my 3rd, competed in Mansfield in 2005 in the under 70kg at 66kg and came 4th out of 15 and in 2006 competed in the NPA Holmfirth again in the under 70kg and again at 66kg and came 7th out of 12 so not done to well up until now!!!

Looking to change that this year, hopefully!!! lol

Helder

TomKend

BACK: 15th June 2007

Old Skool: T-Bar Row: 3 sets (10-12 Reps) (Use an Olympic Bar with weights on 1 end)
•3 x 70 Kgs (10reps)

Wide Grip Pull downs: 3 sets (10-12 Reps)
• 50 Kgs (12 reps)
• 3x 60 Kgs (10 reps)

Reversed Grip Pull downs: 3 sets (10-12 Reps)
• 3x 60 Kgs (10 reps)

Single arm DB Row: 3 sets (10-12 Reps)
• 3x 40 Kgs (12 reps)

Another good session... I'm enjoying myself loads at the mo, Diet is spot on. and training is still improving!

I do get tired, so have now resulted in little cat naps from when I get home to when it''s time for the gym HHahhahah.

Dropped another KG. I reported earlie that I weighted in earlier this week and was at 85Kgs, just weighed myself this eve as I usually do and I'm in at 83Kgs!, and dropped another 1/2 inch off the waist. Down to 33" now...

4-Pack is comming though. Will get some pictures as updates tommorow

Just found another great thing to help with pre-contest diet food. Balsamic Vinager. I have been using Chilli Olive Oil, and Mediterranian Oliver Oil to help flavour some of my stir frys / broccolli.

Keep up the good work.
Tom K
All done bye bye