Custom Bodies

5 supplements I take all year round:

🔹Whey protein.
🔹Creatine.
🔹Pre-WO (I am a caffeine fiend 😂).
🔹Hydra 1 (electrolytes).
🔹D3/K2 & ZMA.

TOM20.

Pull Sesh x .the.dachsund.

Didn’t record everything but full sesh went as follows:

🔹1.5 Smith BOR. 2x6-10.
🔹Uni. Lat. Pulldown. 2x10-14 + partials.
🔹Uni. Chest Supported Row. 2x10-14 + partials.
🔹Uni. Rev. Fly. 2x10-14.
🔹Cable Laterals. 2x10-14, 2x15-20.
🔹Cable Up. Row. 2x15-20.
🔹Cable Ez Curls. 4x15-20 + 2RP.

Not sure it’s been said but it’s hot af right now 😂.

Here’s my high protein, low kcal ice cream recipe using the Creami.

🔹Add whey, salt & SF Jell-O to water.
🔹 Mix with milk frother until silky smooth.
🔹Freeze overnight.
🔹Add thin layer of water to frozen Creami 🔑.
🔹Light ice cream setting.
🔹Add toppings & enjoy!

TOM20.

Pull up Maybach, beep beep baby.

6kg HEAVIER on the right! 😂🤯.

An incredible transformation from in just over a year.

Ladies, don’t be afraid to eat & don’t be afraid to gain some weight. The big glutes you’re after don’t come from more dieting!

They come from HARD training & being well nourished, as showcased here.

I cannot praise Ailsa enough over the last year. She works a stressful job, negotiates social occasions & just does everything I ask of her with a good attitude & great communication.

Results like this don’t come overnight. But when you just keep on turning up this is what you can achieve!

I have definitely done all of these at some point in the past. For myself & for clients 😂. Soz clients.

They are all things that might seem good on the surface but have no real benefit.

Hard swerve.

At home leg day:

🔹Leg Ext. 1x muscle round, 1x15-20, 2xRP.
🔹RFE Smith Lunge. 2x8-12.
🔹Seated Leg Curl. 1x muscle round, 1x15-20, 2xRP.
🔹Back Ext. Leg Curls. 3x8-12. Got these from - great at home variation.
🔹Kickbacks. 2x10-14.
🔹Paused Banded Adductor. 3x15-20.

April n dat.

Heavy ft from .the.dachsund 🐶.

Whey protein is a great option for getting your total intake up.

It’s highly bioavailable, convenient, tasty & versatile.

Quality matters so pick a reputable brand.

Get yours from & use code TOM20 for 20% off.

30+ weeks of linear weight gain for .brigade since stepping off stage last year & about 8kg up.

That is not a short amount of time 😂 but the slower rate of gain allows you to stretch out these phases quite literally as far as you can stomach them.

The longer you can stay in a surplus without getting fat & before your appetite gives up, the more muscle you can potentially build.

And that is what changes your physique over the long term!