Tommyjam Builds a Better Body

[samgraves82]

Got another good night of sleep last night. Did incline treadmill today for my fasted cardio, and I did my ab work this morning right after cardio. Pull session went well this afternoon, I had good performance and my shoulder felt fine.

Fasted weight: 207.2

Cardio: 35min incline treadmill

Abs: Cable Crunches – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets - 14,12
•Wide Grip Pull Ups: 3 Sets – 11, 10, 8
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 14, 12
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 12, 10
•Single Arm kneeling DB Rows: 3 Sets – 13, 12, 10
•Seated DB Rear Delt Raises: 4 Sets - 15, 13, 12, 10
•Incline Seated DB Curls: 3 Sets - 14, 12, 10
•Standing pronated cross body curl: 2 sets - 13, 12
•Standing DB drag Curls: 2 Sets - 13, 10


Today’s meal plan: Meal listed as lunch below was prepped all at once then portioned into 3 meals for meals 2,3, & 4.

View attachment 210057View attachment 210056View attachment 210055

My appetite has been crazy strong and getting to be a big distraction. I had to up the volume today with a lot of veg.
This was meals 2,3 & 4 today.
Thai style stir-fry. 679 calories P61, C102, F3
Chicken breast, green bell pepper,red bell pepper,onion,mushroom,garlic,string beans sauteed in the chicken juice & G. Houghes sweet chili sauce served over white rice
View attachment 210062

Looks damn good

Sent from my motorola razr 2025 using Tapatalk

 

[Bigjape34]

Damn. You sir have a mind of Steele lol I’m jelous

Just gotta find that place in your head brotha l. Trust me it’s hard at first but it gets easier if ya really want it

 

[Bamm-bamm]

I try to limit it as much as I can. When the cravings get too strong I will make a protein cheesecake or ice cream. I really prefer savory over sweet most days.

Protein cheesecake?

 

[Halfi]

Protein cheesecake?

I got a ton of recipes saved for these but haven’t made any yet. I’d be curious too as to what he’s cooking up lol

 

[TommyJam]

Protein cheesecake?

I got a ton of recipes saved for these but haven’t made any yet. I’d be curious too as to what he’s cooking up lol

This is my own recipe took several iterations to get it right but it is damn good

250g fat free cottage cheese
2 eggs
2 scoops whey whatever flavor you like.
5g rice flour (can use all purpose flour if that's what you have)
1 tsp artificial vanilla flavor
2 tsp equal

Mix until forms a batter in food processor
pour into 8-9 inch baking pan (square or round is ok.)

preheat oven to 350 with a large roasting pan of water that you can use for water bath

set the baking dish with cheesecake batter into the water bath and
bake at 350F for 40min (forms a nice crust on top time might need adjusted for your oven)
let cool in fridge for at least 8 hours

85P 18C 10F with Iso 100 PB/chocolate whey , fat free whip cream on top adds 5 cal per tbl spoon, "chocolate syrup" is just chocolate whey mixed thin with water

 

[dcdogz]

This is my own recipe took several iterations to get it right but it is damn good

250g fat free cottage cheese
2 eggs
2 scoops whey whatever flavor you like.
5g rice flour (can use all purpose flour if that's what you have)
1 tsp artificial vanilla flavor
2 tsp equal

Mix until forms a batter in food processor
pour into 8-9 inch baking pan (square or round is ok.)

preheat oven to 350 with a large roasting pan of water that you can use for water bath

set the baking dish with cheesecake batter into the water bath and
bake at 350F for 40min (forms a nice crust on top time might need adjusted for your oven)
let cool in fridge for at least 8 hours

85P 18C 10F with Iso 100 PB/chocolate whey , fat free whip cream on top adds 5 cal per tbl spoon, "chocolate syrup" is just chocolate whey mixed thin with water
View attachment 210308

Trying this with a little less protein. Looks freaking banger!

Hoping my kids like it so 2 batches 1 exactly like yours and mid protein for me.

 

[Meetketchup]

85P 18C 10F

85g? Who are you, Ronnie Coleman?

 

[TommyJam]

85g? Who are you, Ronnie Coleman?

I made this recipe during the height of my cut when carbs were super low and it was basically a meal replacement LOL

 

[Doug 64]

This is my own recipe took several iterations to get it right but it is damn good

250g fat free cottage cheese
2 eggs
2 scoops whey whatever flavor you like.
5g rice flour (can use all purpose flour if that's what you have)
1 tsp artificial vanilla flavor
2 tsp equal

Mix until forms a batter in food processor
pour into 8-9 inch baking pan (square or round is ok.)

preheat oven to 350 with a large roasting pan of water that you can use for water bath

set the baking dish with cheesecake batter into the water bath and
bake at 350F for 40min (forms a nice crust on top time might need adjusted for your oven)
let cool in fridge for at least 8 hours

85P 18C 10F with Iso 100 PB/chocolate whey , fat free whip cream on top adds 5 cal per tbl spoon, "chocolate syrup" is just chocolate whey mixed thin with water
View attachment 210308

Brother that is some serious culinary action there, water baths... I thought I could cook. KUDOS Bro.

I'm throwing an idea out here... seriously consider a Weightlifters cooking blog.
With your apparent skills, I bet it would take off!
P.S. if you do it, I get at least one guest appearance!

 

[dcdogz]

Brother that is some serious culinary action there, water baths... I thought I could cook. KUDOS Bro.

I'm throwing an idea out here... seriously consider a Weightlifters cooking blog.
With your apparent skills, I bet it would take off!
P.S. if you do it, I get at least one guest appearance!

me too ill take a guest spot.

shit to eat when you have no calories that is trash but super voluminous lol.

 

[TommyJam]

Last week my sleep improved a ton and it is continuing on that trend, last night was another good night, only woke up to pee one time and was out like a light the rest of the night. My weight did not drop as much as I was expecting after yesterdays low day, and I woke up at 207.9 today. I hit my fasted cardio this morning after my coffee, and had a nice long walk afterwards, to cool down and enjoy some of the fall color. Today’s push session went well and I saw some progress. I bumped the weight up on my 15% incline chest presses, and DB flys, and I gained some reps in most of my other movements. Strong productive session overall and I felt good about it.

Fasted weight: 207.9

Cardio: 30 min recumbent bike

Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 15, 14, 12, 9
•15% Incline DB Chest Press: 4 sets – 14, 12, 10, 7
•30% Incline DB chest Press: 4 Sets - 14, 11, 10, 9
•Incline DB Flys: 3 Sets – 14, 12, 11
•Standing EZ Bar Upright Row: 2 Sets - 15, 14
•Incline Bench EZ Bar French Press: 3 sets – 15, 13, 10
•Tricep push down: 4 sets - 15, 13, 11, 8

Abs : Ab Roller - 4 sets

Today's meal plan: The meal listed as Dinner below is on repeat for meals 2, 3, & 4


Hungry AF again today, so I did another high volume stir-fry. similar to last weeks but replaced the stringbeans with snap peas and used sugar free general tso sauce instead of sweet chili.
Chicken breast, green bell pepper, red bell pepper, onion, garlic, chives, white mushrooms, & sugar snap peas, sauteed in G.Houghes sugar free General Tso sauce, served over white rice.
made one big batch and split into three meals for meals 2-3-4
each plate is 713 calories w/ 65P, 106C, 3F

 

[dcdogz]

Last week my sleep improved a ton and it is continuing on that trend, last night was another good night, only woke up to pee one time and was out like a light the rest of the night. My weight did not drop as much as I was expecting after yesterdays low day, and I woke up at 207.9 today. I hit my fasted cardio this morning after my coffee, and had a nice long walk afterwards, to cool down and enjoy some of the fall color. Today’s push session went well and I saw some progress. I bumped the weight up on my 15% incline chest presses, and DB flys, and I gained some reps in most of my other movements. Strong productive session overall and I felt good about it.

Fasted weight: 207.9

Cardio: 30 min recumbent bike

Push Day
•Chest Supported, DB Lateral Raise: 4 Sets - 15, 14, 12, 9
•15% Incline DB Chest Press: 4 sets – 14, 12, 10, 7
•30% Incline DB chest Press: 4 Sets - 14, 11, 10, 9
•Incline DB Flys: 3 Sets – 14, 12, 11
•Standing EZ Bar Upright Row: 2 Sets - 15, 14
•Incline Bench EZ Bar French Press: 3 sets – 15, 13, 10
•Tricep push down: 4 sets - 15, 13, 11, 8

Abs : Ab Roller - 4 sets

Today's meal plan: The meal listed as Dinner below is on repeat for meals 2, 3, & 4

View attachment 210569View attachment 210568View attachment 210567
Hungry AF again today, so I did another high volume stir-fry. similar to last weeks but replaced the stringbeans with snap peas and used sugar free general tso sauce instead of sweet chili.
Chicken breast, green bell pepper, red bell pepper, onion, garlic, chives, white mushrooms, & sugar snap peas, sauteed in G.Houghes sugar free General Tso sauce, served over white rice.
made one big batch and split into three meals for meals 2-3-4
each plate is 713 calories w/ 65P, 106C, 3F
View attachment 210574

The hunger never goes away

 

[Meetketchup]

The hunger never goes away

He's getting another bump soon, don't feel bad for him.

 

[dcdogz]

He's getting another bump soon, don't feel bad for him.

Lucky enjoy @TommyJam!

 

[Meetketchup]

Lucky enjoy @TommyJam!

Only if he submits a video check in! lol

 

[dcdogz]

Only if he submits a video check in! lol

Saves me a ton of time i prefer it tremendously.

 

[TommyJam]

Last nights sleep wasn't as good as it has been recently, and I was a bit slow to get moving this morning. I had my coffee and a good long stretching session on my bad shoulder before I finally got on the treadmill and knocked out my fasted cardio. I got my pull session in about an hour after meal 2 and it went really well today. I saw good progression again today and gained a rep or two in almost every exercise. My bad left shoulder was feeling great today, and I didn't have any pain or weakness from it. I stopped my BPC-157 run over the weekend, and after this week I will be back to full working weights on all movements and consider the shoulder back to full strength. Hoping that I get a good long stretch before it flares up again.

Fasted weight: 208.3

Cardio: 30min incline treadmill

Abs: Cable Crunches – 4 x 25

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

Today’s meal plan:

I was very hungry again this morning and I could tell right away that it was going to be a big distraction today if I didn't address it, so I had a large breakfast today. 3 whole eggs w/ extra 100g egg whites fried hard and served with turkey sausage over garlic&cheddar buckwheat flatbread.
(the flatbread filled the whole plate, it was good sized. lol)

For anyone not familiar with buckwheat, it's not wheat at all, it is not even a grain. Buckwheat flour is made from grinding the seeds of the buckwheat plant, which is similar to rhubarb. Buckwheat is a highly digestible gluten free carb source and it is very filling and delicious.