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Tommyjam Builds a Better Body

You earned that free meal!

The additional carbs will have you feeling better and better the higher we go. The hardest part coming out of a rebound is to not eat everything in sight. lol Before you know it you'll be slamming carbs and progressing nicely.
 
Today is my rest day and a low carb day. Knocked out my cardio first thing and the rest of the day will be dedicated to enjoying some time with the family, and getting a bit of yard work done.

Fasted weight: 204.3

Cardio: 40min recumbent bike

Todays meal plan: LOW DAY - P256, C47, F34 scrambled eggs 1 hr before bed to keep me from waking up hungry on low day.
meal 1.jpgmeal 2.jpgmeal 3.jpgmeal 4.jpgmeal 5.jpg
 
Enjoyed my rest day yesterday and got a lot done. Yesterday's low carb day was more of a struggle than it has been for a while. My hunger is returning as we add more carbs back in. Coach has added 9 additional sets of bicep work, to be completed one day each week on a day not already doing biceps. (3 movements of choice x 3 sets each) I decided to do them on Monday mornings after cardio rather than adding them to my normal afternoon lifts. He also prescribed double drop sets on all side and rear delt movements and all bicep movements. Today I did the double drop sets on my lateral raises and it for sure brings the burn. Today's lift went really well and it is a great feeling to have my strength and energy returning. I was able to add at least 1 rep to every set today and some progressed quite a bit more. Added a plate to triceps push-downs. Did ab roller today to finish out my push day, I always feel like it synergizes well with push day.

Fasted weight: 203.7

Cardio: 45 min incline treadmill

A.M. Bicep Work:
•Incline Seated DB Curls: 3 Sets - 15, 13, 12
•Standing DB drag Curls: 3 Sets - 14, 12, 10
•Standing Hammer Curls: 3 sets - 15, 11, 9

Push Day
•Chest Supported, DB Lateral Raise: 4Sets - 15, 13, 11, 10
•15% Incline DB Chest Press: 4 sets - 15, 11, 9, 9
•30% Incline DB chest Press: 4 Sets - 13, 11, 11, 10
•Seated OH DB Press: 3 Sets - 12, 12,11,10
•Incline DB Flys: 3 Sets - 14, 12, 11
•Standing EZ Bar Upright Row: 2 Sets - 15, 15
•Incline Bench EZ Bar French Press: 3 sets - 15, 13, 9
•Tricep push down: 4 sets - 18, 15, 12, 11

Abs:
Ab roller 4 sets

Today's meal plan: P249, C251, F24 meals 2-3-4 is the same meal eaten on repeat and is listed as dinner below
meal 1.jpgmeal 2-3-4.jpgmeal 5.jpg

I eat a lot of lentils and I dont see anyone else on the boards talk about them much or list them in meal plans. I like lentils because they have a similar carb-weight ratio as rice and are high in protein, but the real kicker is that when you combine rice and lentils their two individual amino acid profiles combine to form a complete protein source. They are also high in fiber and help alot with digestion. The picture on the right is a stew made of ground turkey, lentil, and vegetables served over white rice.
spinicheggs.jpglentilstew.jpg
 
TommyJam said:
Enjoyed my rest day yesterday and got a lot done. Yesterday's low carb day was more of a struggle than it has been for a while. My hunger is returning as we add more carbs back in. Coach has added 9 additional sets of bicep work, to be completed one day each week on a day not already doing biceps. (3 movements of choice x 3 sets each) I decided to do them on Monday mornings after cardio rather than adding them to my normal afternoon lifts. He also prescribed double drop sets on all side and rear delt movements and all bicep movements. Today I did the double drop sets on my lateral raises and it for sure brings the burn. Today's lift went really well and it is a great feeling to have my strength and energy returning. I was able to add at least 1 rep to every set today and some progressed quite a bit more. Added a plate to triceps push-downs. Did ab roller today to finish out my push day, I always feel like it synergizes well with push day.

Fasted weight: 203.7

Cardio: 45 min incline treadmill

A.M. Bicep Work:
•Incline Seated DB Curls: 3 Sets - 15, 13, 12
•Standing DB drag Curls: 3 Sets - 14, 12, 10
•Standing Hammer Curls: 3 sets - 15, 11, 9

Push Day
•Chest Supported, DB Lateral Raise: 4Sets - 15, 13, 11, 10
•15% Incline DB Chest Press: 4 sets - 15, 11, 9, 9
•30% Incline DB chest Press: 4 Sets - 13, 11, 11, 10
•Seated OH DB Press: 3 Sets - 12, 12,11,10
•Incline DB Flys: 3 Sets - 14, 12, 11
•Standing EZ Bar Upright Row: 2 Sets - 15, 15
•Incline Bench EZ Bar French Press: 3 sets - 15, 13, 9
•Tricep push down: 4 sets - 18, 15, 12, 11

Abs:
Ab roller 4 sets

Today's meal plan: P249, C251, F24 meals 2-3-4 is the same meal eaten on repeat and is listed as dinner below
View attachment 203384View attachment 203385View attachment 203386

I eat a lot of lentils and I dont see anyone else on the boards talk about them much or list them in meal plans. I like lentils becasue they have a similar carb-weight ratio as rice and are high in protein, but the real kicker is that when you combine rice and lentils tehir two individual amino acid profiles combine to form a complete protein source. They are also high in fiber and help alot with digestion. The picture on the right is a stew made of ground turkey, lentil, and vegetables served over white rice.
View attachment 203387View attachment 203388
Click to expand...
Love the detail man
 
Meetketchup said:
Lentils are fine but less protein bioavailability than meat, milk or eggs.
Click to expand...
I trust you coach, and I knew that to be true when eaten alone, but when eaten with rice, all of the information I have read says they combine to form a complete protein.

here is the ai summary

"Combining rice and lentils improves the overall protein bioavailability by creating a "complete protein" with a full spectrum of essential amino acids that neither food provides individually. While lentils are low in the essential amino acid methionine but rich in lysine, rice is high in methionine but low in lysine. By consuming them together, the rice compensates for the lentil's methionine deficiency, and the lentils provide the lysine that rice lacks, enhancing protein quality and increasing protein synthesis in the body"
 
I slept like a rock last night. Best night of sleep in a couple months. I am leaving on a short mini vacation with my wife today so I knocked out my training session before cardio this morning instead of my usual afternoon session. It was a good session and I was able to add some reps here and there. Still eating pretty low amount of carbs, but just having them each day without constant low days has done a lot for my energy levels, and I don't feel so depleted constantly. At this point, I feel like my energy is returning but not my strength yet. The reps that I have been able to add back since reversing, are purely a product of that higher energy level and increased output. I have meal preps packed for about 1/2 of my total meals while away, and the rest will be filled in with healthy smart restaurant choices. I have been checking out a couple of private gyms in the area we are visiting that offer day passes, and I found one that looks like it will be pretty nice for leg day tomorrow.

Fasted weight: 203.5

Cardio: 40min Recumbent Bike

Pull Day:
•Incline Seated DB Curls: 3 Sets - 15, 14, 11
•Standing DB drag Curls: 2 Sets - 15, 15
•Standing pronated cross body curl: 2 sets - 15, 12
•DB Pullovers: 2 Sets - 15,15
•Wide Grip Pull Ups: 3 Sets - 12,10,10
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 16, 15
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets - 17, 15
•Single Arm kneeling DB Rows: 3 Sets - 14, 12, 10
•Seated DB Rear Delt Raises: 4 Sets - 17, 14, 14, 12

Today’s meal plan: I will be on short mini vacation and eyeballing macros, so no meal plan posted today. macro targets are P235, C235, F40
 
TommyJam said:
I slept like a rock last night. Best night of sleep in a couple months. I am leaving on a short mini vacation with my wife today so I knocked out my training session before cardio this morning instead of my usual afternoon session. It was a good session and I was able to add some reps here and there. Still eating pretty low amount of carbs, but just having them each day without constant low days has done a lot for my energy levels, and I don't feel so depleted constantly. At this point, I feel like my energy is returning but not my strength yet. The reps that I have been able to add back since reversing, are purely a product of that higher energy level and increased output. I have meal preps packed for about 1/2 of my total meals while away, and the rest will be filled in with healthy smart restaurant choices. I have been checking out a couple of private gyms in the area we are visiting that offer day passes, and I found one that looks like it will be pretty nice for leg day tomorrow.

Fasted weight: 203.5

Cardio: 40min Recumbent Bike

Pull Day:
•Incline Seated DB Curls: 3 Sets - 15, 14, 11
•Standing DB drag Curls: 2 Sets - 15, 15
•Standing pronated cross body curl: 2 sets - 15, 12
•DB Pullovers: 2 Sets - 15,15
•Wide Grip Pull Ups: 3 Sets - 12,10,10
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 16, 15
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets - 17, 15
•Single Arm kneeling DB Rows: 3 Sets - 14, 12, 10
•Seated DB Rear Delt Raises: 4 Sets - 17, 14, 14, 12

Today’s meal plan: I will be on short mini vacation and eyeballing macros, so no meal plan posted today. macro targets are P235, C235, F40
Click to expand...
Enjoy the time away beo.
 
TommyJam said:
Enjoyed my rest day yesterday and got a lot done. Yesterday's low carb day was more of a struggle than it has been for a while. My hunger is returning as we add more carbs back in.
Click to expand...
there it is.
i have come to find that doing this shit just leaves you hungry 24 7 lol.
doesnt matter if youre cutting or growing. you will be hungry.

TommyJam said:
I eat a lot of lentils and I dont see anyone else on the boards talk about them much or list them in meal plans. I like lentils because they have a similar carb-weight ratio as rice and are high in protein, but the real kicker is that when you combine rice and lentils their two individual amino acid profiles combine to form a complete protein source. They are also high in fiber and help alot with digestion. The picture on the right is a stew made of ground turkey, lentil, and vegetables served over white rice.
Click to expand...

I tend to just eat things that keep me satiated.
i also dont have a ton of time to mix and match my foods too much, so I end up sticking with real simple stuff.

temped to make a veggie a stew right now for my saturdays 175 carbs is gonna be a feat!
just gonna toss in spinach, some potatoes and squash and boil them for the day with water.
that should be filling i think.

doesnt sound to appetizing right now, but im sure when youre hungry that shits fire. lol
 
Free Meal.
Whipped Feta&crustinis,, 14 oz ribeye and smoked gouda & bacon mac, chocolate creme brulee with pistachio crunch and macerated strawberries.
Was an amazing meal. My wife and I enjoyed the feta appetizer, and the desert together and I housed that steak and mac.

whippedfeta.jpegribeyemac.jpegpistachiostrawberrycremebrulee.jpeg
 
I am back home today and that short trip was a great little get away. During that long cut, I was pretty focused and reluctant to take much time away. My wife was incredibly supportive and patient and we needed a break, it was really nice. I hit all my training sessions with intensity and was pretty good about the diet. I was able to follow the plan I had in place for the most part, and still enjoy being out with my wife while eating smart. I was not 100% disciplined and I did have a pretty big slice of PB cheesecake while we were out shopping Tuesday, and I know that put me way over for the day regardless of the other smart choices. I got pretty neurotic over it and could not get it out of my mind. I ended up going back to the gym and hitting an extra 40 min cardio session in the afternoon while my wife was napping at the hotel. I know I didn't do enough to make up for the cheesecake, but the extra cardio let me stop stressing over it as much. Got up this morning and hit my cardio and push session before heading home. Tomorrow I will back to my regular routine, and will resume my log posts.
 
Fasted weight: 205.4

Cardio: 40min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•Incline Seated DB Curls: 3 Sets - 14, 10, 10
•Standing DB drag Curls: 2 Sets - 13, 11
•Standing pronated cross body curl: 2 sets - 15, 13
•DB Pullovers: 2 Sets - 14,11
•Wide Grip Pull Ups: 3 Sets - 12,11,9
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 13, 11
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets - 13, 10
•Single Arm kneeling DB Rows: 3 Sets - 14, 12, 10
•Seated DB Rear Delt Raises: 4 Sets - 14, 11, 10, 10

Today’s meal plan: P251, C257, F10 meals 2-3-4 are all the same meal, eaten on repeat, and listed as lunch below.
meal 1.jpgmeal 2-3-4.jpgmeal 5.jpg
pancakes.jpg
I was extra hungry this morning so I made protein pancakes with rice flour, egg whites, and a scoop of vanilla whey, topped with Smucker's sugar free syrup. These really hit the spot!!

The trick to rice flour pancakes is to keep them thin like crepes, so they are not gummy. I mix the batter a bit thinner than normal and when I pour, I pull the pan off the heat for just a sec, and swirl the pan so the batter runs to the outside and thins the pancake, then back on the heat and finish as normal.
 
TommyJam said:
Fasted weight: 205.4

Cardio: 40min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•Incline Seated DB Curls: 3 Sets - 14, 10, 10
•Standing DB drag Curls: 2 Sets - 13, 11
•Standing pronated cross body curl: 2 sets - 15, 13
•DB Pullovers: 2 Sets - 14,11
•Wide Grip Pull Ups: 3 Sets - 12,11,9
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 13, 11
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets - 13, 10
•Single Arm kneeling DB Rows: 3 Sets - 14, 12, 10
•Seated DB Rear Delt Raises: 4 Sets - 14, 11, 10, 10

Today’s meal plan: P251, C257, F10 meals 2-3-4 are all the same meal, eaten on repeat, and listed as lunch below.
View attachment 204359View attachment 204360View attachment 204361
View attachment 204362
I was extra hungry this morning so I made protein pancakes with rice flour, egg whites, and a scoop of vanilla whey, topped with Smucker's sugar free syrup. These really hit the spot!!

The trick to rice flour pancakes is to keep them thin like crepes, so they are not gummy. I mix the batter a bit thinner than normal and when I pour, I pull the pan off the heat for just a sec, and swirl the pan so the batter runs to the outside and thins the pancake, then back on the heat and finish as normal.
Click to expand...
God there's nothing like a fucking pancake to really hit that spot, especially when you're craving it.
 
Doug 64 said:
God there's nothing like a fucking pancake to really hit that spot, especially when you're craving it.
Click to expand...
coach has a recipe for one that he says is awesome for cutting.

but the ryse pancakes are pretty good ive used them before and they are super tasty with some sugar free syrup.
 
dcdogz said:
coach has a recipe for one that he says is awesome for cutting.

but the ryse pancakes are pretty good ive used them before and they are super tasty with some sugar free syrup.
Click to expand...
Apparently, I haven't been cleared for that level of pancake yet! I did get the recipe for that crazy protein pancake and I think i'm due for some of those again.🤔
 
Doug 64 said:
Apparently, I haven't been cleared for that level of pancake yet! I did get the recipe for that crazy protein pancake and I think i'm due for some of those again.🤔
Click to expand...
pretty sure thats the one
 
Check in with coach completed today. Added a few more carbs and cut back on cardio a bit. Used my new belt squat arm on the power rack today and I really enjoyed it. It is nice to eat before I lift again. Was able to bump the weight slightly on high bar squats, split squats, and RDL's. Great leg session today.
new macro targets are P235 C255 F40, but as always, I will usually be low on fat and a bit over on the others with total calories balancing out.

Fasted weight: 204.9

Cardio: no cardio today, got some steps in with my coffee this morning.

Leg day:
•High bar squat: 4 sets - 12, 10, 10, 9
•Stationary lunges: 3 sets - 12, 12, 11
•DB Bulgarian Split Squats 4 sets - 12, 10, 8, 8
•RDL: 3 sets - 12, 10, 9
•Belt Squat w/ heel ramps: 3 sets - 12 , 11, 11
•BB Calve Raises: 4 sets - 25, 23, 20, 20

Abs: 200 sit ups. Go to failure, 30 sec rest, go to failure, repeat until I reach 200 reps

Today’s meal plan: P254, C281, F20 meals 2-3-4 are all the same meal, eaten on repeat, and listed as lunch below.
meal 1.jpgmeal 2-3-4.jpg
TurkeyGravy.jpg
Browned up some 99% lean ground turkey w/ a couple onions, a nice bundle of chives, and a few cloves of garlic. Once it had some good color I added a chicken bouillon cube, and covered with water, put a lid on and let it simmer for a while. Brought it back to a rolling boil and I used a little potato starch to thicken it. I ended up with a nice thick turkey and gravy to pour over my rice. Very low fat, very delicious, and very filling.
 
dcdogz said:
coach has a recipe for one that he says is awesome for cutting.

but the ryse pancakes are pretty good ive used them before and they are super tasty with some sugar free syrup.
Click to expand...
If you find a good one send it my way haha
 
Meetketchup said:
You earned that free meal!

The additional carbs will have you feeling better and better the higher we go. The hardest part coming out of a rebound is to not eat everything in sight. lol Before you know it you'll be slamming carbs and progressing nicely.
Click to expand...
Sometimes at night, I literally have to go to bed because all I can think about is food. And I’ll cave if I don’t just go to sleep 😂 my mind is a powerful place
 
Halfi said:
Sometimes at night, I literally have to go to bed because all I can think about is food. And I’ll cave if I don’t just go to sleep 😂 my mind is a powerful place
Click to expand...
bro, I have the exact same issue. I am usually good most of the day and can manage, but from dinner until bed I just want to eat everything. Just like you, I end up forcing myself to sleep early so I don't break. :ROFLMAO:
 
Halfi said:
Sometimes at night, I literally have to go to bed because all I can think about is food. And I’ll cave if I don’t just go to sleep 😂 my mind is a powerful place
Click to expand...
TommyJam said:
bro, I have the exact same issue. I am usually good most of the day and can manage, but from dinner until bed I just want to eat everything. Just like you, I end up forcing myself to sleep early so I don't break. :ROFLMAO:
Click to expand...
You both won't have to worry about that soon. :)
 

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