Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Workout Program
(Opti-Men Multivitamin, Optimum CLA)
Natural Optimum Whey mixed up with Liquid Egg Whites in Blender Bottle Shaker or I make an Egg White Omelette with + 1 Whole Egg with mixed peppers, mushrooms and spinach leaves.
Quaker Instant Oatmeal mixed with Cinnamon Spice, Whole Flaxseeds, Natural Almonds, Navitas Acai Berry Powder (Omega 3-6-9 + Antioxidants)
1 Minute Brown Rice “Ready to Serve” Bowl and Tyson Grilled Chicken Packets mixed with
Brocolli, Olive Oil, Flaxseeds, Mrs. Dash Chipotle Seasoning + Chives & Cilantra
Lean Sirloin or Filet Mignon with Sweet Potato/Yam & Asparagus
Optimum Hydrobuilder + Glycomaize
Other Supplements I use or have used are Optimum HMB, ZMA, Animal Pak, Fish Oil & Flaxseed Oil.
(I Make sure I'm feeding my body with something nutritious every few hours even if its just a protein shake. Keep that Metabolism Moving at all times...even if i wake up in the middle of the night. I also Snack on Brazil Nuts, Walnuts, Cashews & Almonds my fav!)
My Workout Routine (Split up into 5 or 6 Days, 3-4 Sets)
I do Abs everyother day, isolating all the muscles including obliques at home. When I'm at the gym I do hanging leg raises till failure. I'm a big believer in doing core exercises, i do many pushups & pullups until i can't go any further almost every other day.
Preworkout Supplement consists of Jack3d or MRI Black Powder NO2 which contains Caffeine 30 min prior to a workout to get me that pump!
Legs: Donkey Raises, Seated Leg Press, Squat, Machine Leg Curls
Shoulders: Arnold Press, Upright Row, Shrug, Dumbbell Front & Side Raises (No Need to go heavy on these, just isolate)
Biceps: Alternating Dumbbell Curl, Concentration Curl lying against a incline bench, Hammer Curl, Barbell Curl or on the Cables - Forearms: Wrist Twist, Behind the Back Curl and Reverse Wrist Curl
Triceps - Dips + Pushups, Kickback, Skull Crusher, I use the Straight Bar and Rope on Cables
Back - Pullups - Back Raise, Cable Seated Low Row (close), Lat Pulldown (Wide) Deadlift, Back Fly on the Butterfly Machine
For More Information or pictures I will be posting this on my facebook fan page in the future: www.facebook.com/officialtomconklin
Summary/Bio of My Nutrition Plan
Fitness is a tremendous part of my Lifestyle. I Enjoy Staying Active, Eating Healthy & Feeling FIT! Hard work, Pride, Motivation & Dedication is vital to reach your goals. Proper Research & Knowledge are key building-blocks to point you in the right direction. Fueling your body with lean proteins, healthy carbs & veg's every 2-3 hours, 5-6 times a day boosts your metabolism and puts your body in a intense anabolic state to work-out. Dead-lifts, Dips, Pull-ups, Push-ups & Abs Exercises are essential to help strengthen your core! I eat egg whites, oatmeal, grilled chicken, brown rice, broccoli, steak, sweet potato, asparagus, nuts and use olive oil + flaxseed daily to stay on track with a o/n whey protein shake & multi-vitamin. I envy those who are dedicated and with me on reaching their potential throughout their journey in life!