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Tommyjam Builds a Better Body

Ckmeter said:
Fucking hell these look bomb.

I tried air frying my cream of rice thinking it’d make muffins. It just turns into crunchy cream of rice 😂

How do you have the time to prepare these lol.
Click to expand...
Thank you and they were delicious.

As for the time required, they come together quicker than you might think, but I made them early in the a.m. when the rest of the family was still asleep, and it was my rest day so I had some free time.
I enjoy cooking and it is relaxing and stress relieving for me.
 
I slept well again last night. I followed the same nutrition/training schedule as yesterday, so I did my fasted cardio first thing, then had meal 1 right after, and pushed my breakfast carbs to pre-workout again, then had my lifting session prior to meal 2. I think I am going to stick with this schedule moving forward. Energy level is still great during my sessions with this timing, and with some other recent changes to my daily schedule, morning workouts just fit a little better. My pull session went well today and I gained some reps but did not increase the weight on any movements today.

Fasted weight: 208.8

Cardio: 25min incline treadmill

Abs: Cable Crunches – 4 x 25

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


Today’s meal plan: Cream of rice listed with meal 1 was eaten pre-workout

macros.jpg
meal1.jpgmeal2.jpgmeal3.jpgmeal4.jpg
 
My weight has stabilized, and coach bumped up my carbs another 30g today. This was my leg day so no cardio. My leg session went well and I had a great workout, continuing to see progress. My injured shoulder feels like it is back to 100% percent and I have used full working weights on all movements this week with no issues.

Fasted weight: 208.4

Cardio: no cardio today.

Leg day:
•High Bar Squat: 4 sets - 15, 12, 10, 9
•Stationary Lunges: 3 sets - 13, 11, 9
•DB Bulgarian Split Squats 4 sets - 13, 12, 11, 9
•RDL: 3 sets - 13, 12, 10
•Belt Squat w/ heel ramps: 3 sets - 14 , 11, 9
•BB Calve Raises: 4 sets – 21, 18, 18, 17

•DB Lateral raises: 2 sets – 14, 12
•Cable Lateral raises: 2 sets – 13, 11

Today's meal plan: The meal listed as dinner was eaten on repeat for meals 2, 3, & 4.
macros.jpgmeal1.jpgmeal2-3-4.jpg
 
Me watching your log as your eating more cals and kicking off growth phase while I’m cutting calories

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jpe1 said:
Me watching your log as your eating more cals and kicking off growth phase while I’m cutting calories

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Bro I been there....I remember watching @dcdogz log when he was eating 750g carbs and I was having 180g per day. I kept thinking how the hell can a number make me hungry? Like how am I reading a black and white text "750" and it makes my stomach growl :ROFLMAO:
 
I am continuing to get great sleep, and I am loving it. I have been waking up feeling like a million bucks. I did my fasted cardio first thing after my coffee this morning & then had my pre-workout meal and about an hour later I did my push session. I had a great push day and finished up feeling like I really put some work in. I gained a rep or two on almost every exercise, and added some weight to my OHP and Flys. Made a delicious cottage pie today and I am enjoying the hell out of it.

Fasted weight: 208.6

Cardio: 25min recumbent bike

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

Abs : Ab Roller - 4 sets

Today's meal plan:
Meal listed as breakfast was pre-workout, and meal listed as morning snack was post workout.
Meal listed as dinner below is a cottage pie, prepared all at once and then portioned into 3 servings for meals 3,4 &5



macros.jpgmeals1-2.jpgmeals3-4-5.jpg

cottagepie.jpg
 
TommyJam said:
I am continuing to get great sleep, and I am loving it. I have been waking up feeling like a million bucks. I did my fasted cardio first thing after my coffee this morning & then had my pre-workout meal and about an hour later I did my push session. I had a great push day and finished up feeling like I really put some work in. I gained a rep or two on almost every exercise, and added some weight to my OHP and Flys. Made a delicious cottage pie today and I am enjoying the hell out of it.

Fasted weight: 208.6

Cardio: 25min recumbent bike

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

Abs : Ab Roller - 4 sets

Today's meal plan:
Meal listed as breakfast was pre-workout, and meal listed as morning snack was post workout.
Meal listed as dinner below is a cottage pie, prepared all at once and then portioned into 3 servings for meals 3,4 &5



View attachment 213178View attachment 213177View attachment 213176

View attachment 213180
Click to expand...
Hell yes I love those days.
Also, HOT DAMN THATS A LOT OF PRESSING.

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I woke up feeling a little stiff today so I spent about 30 min doing some deep stretching before I jumped on the bike for my fasted cardio. My pull session went well and I was satisfied with the workout. I am still enjoying these morning workouts better than afternoon sessions, and I plan to keep this schedule now.

Fasted weight: 209.4

Cardio: 25min recumbent bike

Abs: Hanging leg lifts – 4 x 25

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

Today’s meal plan: The meal listed as morning snack was pre-workout meal, and the meal listed as breakfast was post workout.
macros.jpgmeal1&2.jpgmeal3.jpgmeal4.jpgmeal5.jpg
 
Bamm-bamm said:
You are killing it! Part of me hates looking at your log because I immediately become hungry with all of the good recipes you post ! 😂
Click to expand...
LOL I will take that as a compliment for sure. I put a lot of effort into meal prep because it is much easier for me to stick to a strict diet if the food is delicious.
 
I was pretty busy over the weekend and didn't get a ton of sleep, and I finally got a chance to relax last night and man did I crash, & slept like a baby. I hit the recumbent bike for my fasted cardio this morning, had my pre-workout meal immediately after, and then did my push session about an hour after that meal. My session went well, and my performance matched my last push day pretty closely. A few sets gained or lost a rep and all weights were kept the same. I pushed hard today and was pretty much out of gas when this workout ended, and that set me up to have a great nap today after lunch.

Fasted weight: 208.8

Cardio: 25min recumbent bike

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

Abs : Ab Roller - 4 sets

Today's meal plan macros.jpg
meal1.jpgmeal2.jpgmeal3.jpgmeal4.jpg
 
Last edited:
My weight has been trending down a bit so this week, and my last carb bump was Wednesday of last week, so I am thinking coach may bump carbs again soon. My pull session went well today, and I had a great workout. My meal plan is incomplete for the day and I shifted all of my meal timing and training several hours later in the day today because I am taking my wife out to dinner tonight and I needed to leave some room in the diet for that. First meal of the day was my pre workout cream of rice meal, just finished up my lift and about to have chicken and rice for post workout meal and then I wont eat again until we are out tonight. I ate super low fat and fairly low carb for these meals so that I can enjoy my dinner fully tonight. We are going to the Brazilian steakhouse, we were supposed to go a couple weeks ago with a group of friends and ended up eating somewhere else because their plans had to change. I'm super excited for tonight, its one of my favorite places, I always enjoy it, and I'm going to seriously put the hammer down on some beef tonight! :ROFLMAO:


Fasted weight: 208.4

Cardio: 25min incline treadmill

Abs: Hanging leg lifts – 4 x 25

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

Today’s meal plan: Meal plan incomplete..Eating dinner out tonight
macros.jpgmeal1.jpgmeal2.jpg
 
Dinner at the Brazilian place last night was great but I went to bed with a giant meat baby in my belly and woke up 2.5 lbs heavier than yesterday.😲 Hopefully my gut clears out and weight will be back down tomorrow. Today is my leg day so I had no cardio this morning, I just did some extra stretching instead during that time. My session went well today and I gained a rep on a few sets. I bumped up the weight on my squats today, and it was bit too much, I ended up dropping below the rep range I was shooting for, but I felt pretty good under the bar and my quads got a great workout.

Fasted weight: 210.8

Cardio: no cardio today.
Leg day:
•High Bar Squat: 4 sets - 13, 10, 9, 7
•Stationary Lunges: 3 sets - 13, 11, 10
•DB Bulgarian Split Squats 4 sets - 14, 12, 11, 9
•RDL: 3 sets - 13, 12, 9
•Belt Squat w/ heel ramps: 3 sets - 14 , 12, 9
•BB Calve Raises: 4 sets – 22, 19, 18, 16
•DB Lateral raises: 2 sets – 15, 13
•Cable Lateral raises: 2 sets – 13, 12

Today's meal plan: meal listed as morning snack was pre-workout and meal listed as breakfast was post-workout

macros.jpg
meal1&2.jpgmeal3.jpgmeal4.jpgmeal5.jpg
 
TommyJam said:
Dinner at the Brazilian place last night was great but I went to bed with a giant meat baby in my belly and woke up 2.5 lbs heavier than yesterday. Hopefully my gut clears out and weight will be back down tomorrow. Today is my leg day so I had no cardio this morning, I just did some extra stretching instead during that time. My session went well today and I gained a rep on a few sets. I bumped up the weight on my squats today, and it was bit too much, I ended up dropping below the rep range I was shooting for, but I felt pretty good under the bar and my quads got a great workout.

Fasted weight: 210.8

Cardio: no cardio today.
Leg day:
•High Bar Squat: 4 sets - 13, 10, 9, 7
•Stationary Lunges: 3 sets - 13, 11, 10
•DB Bulgarian Split Squats 4 sets - 14, 12, 11, 9
•RDL: 3 sets - 13, 12, 9
•Belt Squat w/ heel ramps: 3 sets - 14 , 12, 9
•BB Calve Raises: 4 sets – 22, 19, 18, 16
•DB Lateral raises: 2 sets – 15, 13
•Cable Lateral raises: 2 sets – 13, 12

Today's meal plan: meal listed as morning snack was pre-workout and meal listed as breakfast was post-workout

View attachment 214509
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Click to expand...
That's a freaking Leg day!!!

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TommyJam said:
Dinner at the Brazilian place last night was great but I went to bed with a giant meat baby in my belly and woke up 2.5 lbs heavier than yesterday.😲 Hopefully my gut clears out and weight will be back down tomorrow. Today is my leg day so I had no cardio this morning, I just did some extra stretching instead during that time. My session went well today and I gained a rep on a few sets. I bumped up the weight on my squats today, and it was bit too much, I ended up dropping below the rep range I was shooting for, but I felt pretty good under the bar and my quads got a great workout.

Fasted weight: 210.8

Cardio: no cardio today.
Leg day:
•High Bar Squat: 4 sets - 13, 10, 9, 7
•Stationary Lunges: 3 sets - 13, 11, 10
•DB Bulgarian Split Squats 4 sets - 14, 12, 11, 9
•RDL: 3 sets - 13, 12, 9
•Belt Squat w/ heel ramps: 3 sets - 14 , 12, 9
•BB Calve Raises: 4 sets – 22, 19, 18, 16
•DB Lateral raises: 2 sets – 15, 13
•Cable Lateral raises: 2 sets – 13, 12

Today's meal plan: meal listed as morning snack was pre-workout and meal listed as breakfast was post-workout

View attachment 214509
View attachment 214508View attachment 214507View attachment 214506View attachment 214505
Click to expand...
A little disappointed no pictures from the steakhouse. Hopefully it’s twin meat babies and you got your monies worth 😂
 
When I woke up this morning I was able to deliver my little meat baby and my weight was back down to 208.1 afterwards. I was going to ride the recumbent bike for my cardio today but it is dead, wont turn on and I'm suspecting the board is fried again, it had a fried main board twice before that were covered under warranty both times but the warranty is expired now. I'm going to get rid of it and look at a replacement, not going to constantly pour money into this faulty one. Will just be doing all my fasted cardio on the incline treadmill for a while. It was a good push session today, and I had some solid performance. I gained a rep on first 3 sets of OHP today and it was a great mental boost. I held back on my OHP the whole time I was rehabbing that shoulder the past couple months, so it felt great to see the progress there today.

Fasted weight: 208.1

Cardio: 25min incline treadmill

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

Abs : Ab Roller - 4 sets

Today's meal plan: Meal listed as morning snack was pre-workout and "breakfast" was post workout. Meals 3,4,&5 are listed together as "lunch", this is a large stir fry prepared all at once and portioned into three meals.

macros.jpgmeal 1&2.jpgmeal 3,4,&5.jpg
 
TommyJam said:
Dinner at the Brazilian place last night was great but I went to bed with a giant meat baby in my belly and woke up 2.5 lbs heavier than yesterday.😲 Hopefully my gut clears out and weight will be back down tomorrow. Today is my leg day so I had no cardio this morning, I just did some extra stretching instead during that time. My session went well today and I gained a rep on a few sets. I bumped up the weight on my squats today, and it was bit too much, I ended up dropping below the rep range I was shooting for, but I felt pretty good under the bar and my quads got a great workout.

Fasted weight: 210.8

Cardio: no cardio today.
Leg day:
•High Bar Squat: 4 sets - 13, 10, 9, 7
•Stationary Lunges: 3 sets - 13, 11, 10
•DB Bulgarian Split Squats 4 sets - 14, 12, 11, 9
•RDL: 3 sets - 13, 12, 9
•Belt Squat w/ heel ramps: 3 sets - 14 , 12, 9
•BB Calve Raises: 4 sets – 22, 19, 18, 16
•DB Lateral raises: 2 sets – 15, 13
•Cable Lateral raises: 2 sets – 13, 12

Today's meal plan: meal listed as morning snack was pre-workout and meal listed as breakfast was post-workout

View attachment 214509
View attachment 214508View attachment 214507View attachment 214506View attachment 214505
Click to expand...
was probably the salt from the meat, they salt em pretty good at those places.
ive found if I make any changes to my diet whatsoever I bloat a little as well.

my body is always like wtf are we doing here
 
Sleep was good and I had a solid pull session today.

Fasted weight: 208.7

Cardio: 25min incline treadmill

Abs: Hanging leg lifts – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets – 15, 14
•Wide Grip Pull Ups: 3 Sets – 11, 10, 8
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 14, 11
•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, 12, 10, 10
•Incline Seated DB Curls: 3 Sets - 13, 12, 10
•Standing pronated cross body curl: 2 sets – 13, 12
•Standing DB drag Curls: 2 Sets - 13, 11

Today’s meal plan:
macros.jpg
meal1&2.jpgmeal3.jpgmeal4.jpgmeal5.jpg
 
TommyJam said:
Sleep was good and I had a solid pull session today.

Fasted weight: 208.7

Cardio: 25min incline treadmill

Abs: Hanging leg lifts – 4 x 25

Pull Day:
•DB Pullovers: 2 Sets – 15, 14
•Wide Grip Pull Ups: 3 Sets – 11, 10, 8
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 14, 11
•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, 12, 10, 10
•Incline Seated DB Curls: 3 Sets - 13, 12, 10
•Standing pronated cross body curl: 2 sets – 13, 12
•Standing DB drag Curls: 2 Sets - 13, 11

Today’s meal plan:
View attachment 215042
View attachment 215041View attachment 215040View attachment 215039View attachment 215038
Click to expand...
I know this pump.was ridiculous

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samgraves82 said:
I know this pump.was ridiculous

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Click to expand...
The pump is insane on my pull days, almost too much sometimes, today it felt like my forearms and lats were going to detonate.
 
I had my check in with coach today and things are going well and as planned. I am moving into a growth phase and we made some changes today.
Macros to start this phase will be, 235P 420C 40F on training days and 235P 250C 40F on rest days.
AAS for this phase will be pinned ED for a total of 600 Test, 350 EQ, & 250 Deca per week, w/ 6iu GH nightly before bed.
Supps to start this phase are 2000mg krill oil, 10,000iu D3, 200mg CoQ10, daily Multi-vitamin, & 5mg cialis. I am monitoring BG and will start berberine when needed as carbs get higher.

I had a good leg session today. Pulled a little weight off my back squats , where I went a bit too heavy last week, and got back into the rep range I wanted. I'm really enjoying the belt squat arm I got for my rack, it was a good replacement for the low bar squats I was doing on the heel ramps before. With the belt squats, it's not as much stress on my core so I get that extra quad focused work in, but it is less fatigue overall. I really hit it hard today, to kind of mentally set the tempo for this growth phase. My daughter got a kick out of laughing at me when my legs were spasming while I stood at the stove trying to fry up my post workout eggs. :ROFLMAO:

Fasted weight: 208.5

Cardio: no cardio today.

Leg day:
•High Bar Squat: 4 sets - 15, 13, 12, 10
•Stationary Lunges: 3 sets - 13, 12, 10
•DB Bulgarian Split Squats 4 sets - 14, 12, 11, 9
•RDL: 3 sets - 14, 12, 10
•Belt Squat w/ heel ramps: 3 sets - 14 , 13, 10
•BB Calve Raises: 4 sets – 23, 20, 18, 16

•DB Lateral raises: 2 sets – 14, 12
•Cable Lateral raises: 2 sets – 13, 12

Today's meal plan: "morning snack" is pre-workout meal and "breakfast" is post workout meal
macros.jpg
meal1&2.jpgmeal3.jpgmeal4.jpgmeal5.jpg
 
Last edited:
Thankfully today is my rest day, because my sleep last night was terrible. I had a wicked case of heartburn, and I was up every hour and finally got up for good several hours earlier than I planned. Got my fasted cardio done this morning before breakfast and that meal knocked out the stomach acid as well so I was able to get a good nap after I ate. Resting and relaxing with the family all day, reserved a lot of my calories for my last meal because I am having steak and baked potatoes with the family tonight.

Fasted weight: 208.9

Cardio: 25min incline treadmill

Today's meal plan: only 4 meals today because rest day low carbs. I kept meals 1,2&3 small so I can have steak tonight.
macros.jpg

meal1.jpgmeal2.jpgmeal3.jpgmeal4.jpg
 
Fasted weight: 208.7

Cardio: 25min incline treadmill

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

Abs : Ab Roller - 4 sets

Today's meal plan:
macros.jpg
meal1-2.jpgmeal3.jpgmeal4.jpgmeal5.jpg
 
Got a question for you Tommy. Been following for awhile and seen you do it. How do you count calories/macros when going to a restaurant? I've mainly avoided going out to eat but me and wifey need a date night lol. So headed to our fav Mexican restaurant tonight. Do you just skip/size down meal and use best guess and try best to stay in deficit range?
 

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