Day 6

Body weight: 193.8 lbs

I love being able to woof down 3 big bowls of spaghetti the night before and wake up a half a pound lighter. Why? Because I’m losing weight through optimal hydration, reduction of bloating, and a little bit of detox. That’s all. Eating that much pasta before bed is never a smart thing if you didn’t work out, unless you are making calculated allowances to balance brain chemistry. hehehe

NUTRITION

Today was primarily a smoothie day, as is the goal I set out for in the beginning. The morning began with a nice cup of organic coffee with almond vanilla creamer. I never make coffee for myself. But if Brooke makes one for me, I’m putting it down. Love it, but not addicted to it.

First meal was a smoothie. I made smoothies for the whole family. Then I blended an entire vitamix for myself and stored it in jars. A trick to keep your smoothies really fresh in the fridge is fill your jar all the way to the top before sealing it. Minimizing the air in the jar will make your smoothies fresher longer.

Next meal was a smoothie. The meal after that was a smoothie. Then I woofed down 3 oranges and ate a small bowl full of soaking Tiger Nuts that I swore I would never eat again. But, the bag said that they were best served after soaking overnight. So, I gave them a second chance by soaking them for a day. WHAT A DIFFERENCE! They tasted delicious.

MEALS

40oz spinach, peach, pineapple, chia, banana smoothie
33oz smoothie
33oz smoothie
3 oranges
18 soaked Tiger Nuts

WORKOUT

Although I haven’t done any official up or down days yet as I work my brain and body back into shape, I was feeling ready to do some heavy weight lifting pyramid style. I chose an incline dumbbell bench press, because my shoulders and chest were the only muscles not sore. I pyramided 13 sets, starting at 40 lbs, failing to perform even 1 rep at 80lbs before working my way back down. At the top of the pyramid, using 75lbs, you’ll notice I did a LOT of sets and my reps started to go UP, which is not normal. This is because I was resting 20-40 minutes between those sets. I would do a set, go into another room, do some work and then come back in to do another set. Typically, I would have dropped in performance after 2-3 sets of the same weight and would work my pyramid back down.

Finally, I did a handful of sets of suitcase crunches to begin strengthening my abs.

Here’s a quick snapshot of how I performed the two exercises. Both going to failure for every set.

I really do miss my 6-pack. Brooke even said she misses it. Yes, I really have let myself go. Here’s a video clip from my “before” video just before day 1 to show where I’m starting with my physique. I’m wearing size 33″ jeans and my belly can literally rest over the waist band.

Psychologically, it’s a crappy place for me to be. I can’t stand not being able to fit in my clothes right. I miss being able to sit down with zero belly hanging over. I miss it being super tight. That’s why this is my LAST transformation I do. Enough experimenting. My systems are bulletproof and they get results faster than anything else out there.

9 Comments

  • Gabrielle Vear

    Reply Reply February 7, 2017

    Hi Thomas,

    Love that you are doing videos of your workout as I’m still a little confused about the Pyramid style. I’m used to doing 3 sets of 12-15 reps. I usually do for example 5 different exercises for chest. With pyramid do you only do I exercise for the muscle group. I’m probably not making much sense

    Also what is the best exercise fo increase size and tone of the glutes. I’ve been doing lying down hamstring curls and lunges but haven’t had any change for years of doing this, I’ve got very flat butt!

    Thanks

    • Kathryn

      Reply Reply February 7, 2017

      I’m sure he will respond, but that is my understanding. You only have to pick 1 exercise doing any variation you like (squat, row, press, and DL which I’m guessing is the pull equivalent). Then you can add in smaller muscle things if you want.

      I’ve personally had a lot of luck on my booty with squats and dead lifts.

      I tried out the drops and pyramids for bicep and tricep and back yesterday. It was really different than what I’m use to also. But it was cool and my workout FLEW by.

      • admin

        Reply Reply February 7, 2017

        You can do more than one. I just don’t currently have the physical stamina to do more than 1 big lift lol

  • Kathryn

    Reply Reply February 7, 2017

    This is so helpful! Have I mentioned how helpful this is? I gave drop sets and pyramids a try at the gym and posted the data on FB since we can’t add photos here. I think I’m getting it right!

    Yesterday was my first day back at the gym after 2 weeks off. I do have one food related question….If I’m opting not to work out on a day, should I eat like it is a down day? Stick with the smoothies and such? I don’t have the time and energy to make it in 5 days a week and I also try to take dance classes because they make my brain happy 🙂

    • admin

      Reply Reply February 7, 2017

      Yes! Down day on rest days, unless you are trying to put on weight.

  • simona

    Reply Reply February 7, 2017

    Hi Thomas,
    I just started working out this sunday and it has been two months since i’ve done any type of workout. Its been two days and I am sore to the point that I can barely walk, is there something I can do to get a faster recovery so I can get back to the gym quicker? I starting feeling soreness in my back and arms after the second day but the legs have been hurting since the workout. I did the squat and shoulder press and followed the pyramid style of training. This was the only exercise I did (180 squats/press). Maybe I overdid it:) Also you talked about supplements which you are not taking for this transformation, but for those of us that want to try it which brand of L-glutamine and BCAAs do you recommend? I know you said for the L-glutamine to follow the instructions on the bottle but what about the BCAAs? Last question, do you take these supplement on muscle building days only or everyday? Thank you so much for all the information!!!

    • admin

      Reply Reply February 7, 2017

      Bcaa s are unnecessary. I’ve used now sports and ProPower l glutamine. I’ve felt that kind of soreness before. It sucks. Movement really helps. Sitting still is the worst once you have to move again. This will probably be the most sore you will ever be though.

  • Ashley

    Reply Reply February 8, 2017

    Curious if I can do this with buying power-blocks, a bench, and a pull up bar instead of a gym membership, what is your advice Thomas?

    • admin

      Reply Reply February 8, 2017

      I haven’t even walked into the gym yet! LOL. But I will when it comes time to do squats, deadlifts, heavy rows, etc. If you have the space and want your own home setup, get the powerblocks, bench, an olympic bar set and a power rack. That’s everything right there.

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