February, 17 2011
TNT
Tom’s Transformation since January 10, 2011
Progress
Well I am going to answer many questions that I have been asked to myself or about me. If you have seen me recently you will noticed that I have started a complete transformation. Since the 10th of January 2011 I have lost a total of 41 lbs!
Thank You
First and foremost I could not have gotten this far without the continued Love, support, and understanding of my wife!
Next I would like to thank Fieldhouse Fitness Center in Justin, TX for having such an awesome and friendly place to workout.
Very Special thanks to Kris Vigus for some awesome advice with achieving my goals.
HOW
Now you are going to ask how I am doing it. Well I really think everyone knows deep down inside how to achieve this, it’s just a matter of your internal will and outside support that will get you there.
Work Out Routine
I really have no set routine. I allow for adjustments to my workout routine based on how I feel. My basic routine has been the following.
Day 1
Chest/Back/Arms followed by 20 minutes of cardio
Day 2
Legs/Shoulders followed by 20 minutes of Cardio
Day 3
20-40 minutes of cardio
Day 4
Arms/Chest/Back followed by 20 minutes of Cardio
Day 5
Shoulders/Legs followed by 20 minutes of Cardio
Day 6
Cardio or rest depending how I am feeling
Day 7
Cycle starts over
When do I do abs? I have no set day. It is always after my workout of the day and 2-3 times a week.
This workout is set up like a circuit workout. I do one set of one muscle group and immediately start the next set of the opposing muscle group. This does two things. It allows the first muscle group to rest while I work the next group and it adds cardio to my workout. I have no set exercises. I like to keep my body confused and change the exercises for each workout. Also on the second part of the cycle days 4 and five I switch the beginning exercise group. Example would be If I started with Back/Chest on Day 1, I will start with arms on Day 4.
DIET
I DO NOT COUNT CALORIES! I count protein intake more than anything and keep carbs moderately low. Carbs come from Broccoli, Oatmeal, Green Beans and Spinich. I also do not take in carbs after 2pm.
Water in take is around 1.5 gallons a day.
Protein is every 2-2.5 hours. Average daily intake is around 250 grams
Protein sources
Tilapia
Chicken breast
Egg Whites
Cottage cheese
OTHER Supplements
Pre-Workoput Formulas
Galaxy Supplements N.O. Plasma
Well that’s it for now. I have not yet reached my goal, but I will continue to keep on keeping on!
Awesome post, Tom! The results are definitely showing. Keep kickin’ butt!
Oh you know I will!
You are AWESOME!! Such hard work and no magic pill or liquid. Good old fashioned hard work and dedication followed up with a ton of motivation and supprt. You rock.
Well Thank You, although I guarantee the OxyElite and FatSmack have helped. Not magic pills but definitely helping assist in the process.
Hey Tom! You look awesome! As you know, it has been a little while since I’ve seen you. I didn’t want to stare too much, but I was thinking man your belly is shrinking! Sorry, I should have given you a compliment Tuesday! Keep up the great work!
Mel