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  #1  
Old 05-06-2012, 10:07 PM
TomHK TomHK is offline
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Default Here I come

The contest is starting at an ideal time for me as I've just completed TT Intermediate which has helped me drop 2 kilos (4.4 pounds) of fat in the last few weeks, all the while getting fitter and stronger.

I feel the best I've done for a long time and fully primed for the contest!

My plan is to now do TT Original, 2K3 and 2K4.

Good luck to everyone!

Tom
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  #2  
Old 05-07-2012, 05:08 AM
neilg197 neilg197 is offline
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Default Welcome Tom

Good luck in the contest Tom.

This is a great forum to be on as the people on here are really supportive and knowledgeable. It will be good to monitor your progress.

Neil
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  #3  
Old 05-07-2012, 07:12 AM
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tmented tmented is offline
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Good luck Tom go for it. The comp is a great way to stay focused I won my division in the last contest and it was awesome.. Make your plan and stick to your guns...
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  #4  
Old 05-07-2012, 09:31 AM
TomHK TomHK is offline
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Thanks for the messages of support both.

Looking forward to a great challenge.

Today was an off day for me as I had a very active weekend. Hiked up a 900m peak in the hills on Saturday and then did a TT workout yesterday morning followed by some wakeboarding in the afternoon and a bit of swimming in the sea as well.

Glad of the rest today and tomorrow it's TT Original.

Cheers
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  #5  
Old 05-07-2012, 10:18 AM
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Craig Ballantyne Craig Ballantyne is offline
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Good stuff, keep on staying consistent.
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  #6  
Old 05-07-2012, 09:34 PM
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juliux juliux is offline
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Great selection of workouts, those are clasics!

Right now I'm doing TT 2K5, it looks simple in paper but hurts like hell

good luck in your journey!
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  #7  
Old 05-08-2012, 12:39 AM
TomHK TomHK is offline
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Still need to take my before pics which I'll do today or tomorrow but I did a weigh in and tested body fat yesterday.

I'm 183 pounds and 21% body fat. My target would be to get down to 12% body fat over the 12 weeks if possible - losing 20 pounds. Hopefully my target's achievable.

I did workout B of TT Original today taking it easy on some of the new exercises. My split squats are improving all the time - having started light during the intermediate program, I have now worked up to 60 pounds (2 x 30 pound dumbbells).

Here was the workout:

1a) Squats - did DB squats @ 44 pounds since barbell squat rack being used (next time will be switching to barbell though, starting off pretty light as I haven't done it yet and want to perfect my form.)
1b) DB Pullover - using 17 pound weight. Ideally want to do the chin ups but I can't yet so that's something to aim for!

Did one warm-up set and two main sets

2a) Split squat 3 x 60
2b) Stability ball rollout 3 x 12

3a) DB Rows 2 x 30
3b Mountain climbers 2 x 12

Finished off with running sprint intervals on the treadmill. 30 seconds sprints and 90 seconds active rest - was a great way to finish.

As for nutrition, I'm going with is just eating whole foods, plenty of fruits and veggies, lean protein, nuts, avocados and flax, some oats, brown rice, sweet potatoes etc...

Eating about 2,000-2,200 calories a day spread into 4 main meals and a couple of snacks. I find this works best for me to stay satiated.

Diet today is:

Breakfast - Smoothie with blueberries, strawberries, goji berries, vegan protein powder, raw cacao, flax, greens powder

Mid morning - 1/2 cup oats, non fat yoghurt, an apple and whey protein powder plus a couple of walnuts

Lunch - 1/2 cup brown rice, some red beans, tuna and raw veggies (carrot, celery, tomato, peppers today) 1 Tb of Udo's oil over the top.

Snack - 1 oz almonds, a freshly blended veggie drink (celery, carrot, cucumber, green pepper)

Dinner - Chicken or fish with a sweet potato and spinach

Snack - non fat yoghurt with some walnuts

Works out to around 2,100 calories with about 170 gr protein, 230 grams carbs, 60-70 grams fat

I am going to see how this goes for a bit longer.

I've lost some pounds so far, eating fewer starchy crabs on non TT days. Seems to be working but if it starts to slow I plan to reduce the starchy carbs a bit (though I'm not eating many).

Feedback would be welcome on my plan.

Good luck to everyone else.

Last edited by MorganHK : 05-08-2012 at 05:49 AM.
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  #8  
Old 05-08-2012, 07:01 AM
Lesa Lesa is offline
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Fabulous Tom!!! Way to start off the contest.

Best

Lesa
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  #9  
Old 05-09-2012, 09:10 PM
TomHK TomHK is offline
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This morning I did workout A of the Original program. It was a killer.

1a) Dumbbell RDLs - went conservatively with these as just learning form so 3 x 34 (2 x 8 kilos dumbbells)
1b) Bench Press - 3 x 65

The next superset absolutely nailed me.

2a) Reverse Lunge - 3 x 52 (2 12 kilo dumbbells)
2b) Shoulder press - 3 x 26 on either side.

If I wasn't enough of a quivering wreck by now I then did running intervals taking the speed up one notch higher on my sprints this time.

Diet's been consistent with the plan of getting around 2,000-2,200 calories as per previous post. Yesterday I had fish and roasted vegetables for dinner with a half cup of brown rice.

Today I'll have a cheat meal - probably a subway.

Last edited by MorganHK : 05-09-2012 at 09:12 PM.
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  #10  
Old 05-10-2012, 07:11 PM
TomHK TomHK is offline
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My hamstrings are dying today after the deadlifts and sprints yesterday!

Nice easy day today - will probably do the Old Man's Warmup in the gym to get myself ready for tomorrow, take a walk etc...

Another big workout tomorrow!
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