Quick stats:
Age: 27
Height: 5’10” – 178 cm
Weight: 196 lbs – 89 kg
How did you get started with bodybuilding?
I was forced to quit rugby at the young age of 16 due to an injury but I still found myself with a thirst to keep fit. This led me down the route of joining the local gym. I remember entering the gym admiring the bodybuilding photos on the walls as their physiques were almost god like. Every time I use to see them I use to think, ‘One day I want someone to look at my picture chasing the same dream’. I guess that is where it all began! Fast forward to now and I have recently just returned from Vegas where I competed in the WBFF Fitness Model comp.
I placed 1st out of 52 and earned my pro card. An absolutely amazing feeling and I am still buzzing.
Where does your motivation come from?
I keep my goals and dreams in focus at all times. I want to become a well-known icon in the fitness industry and get myself on the front cover of magazines while still competing. Although my number one goal has always been to inspire people.
One day I want someone to look at me and say, “Because of you I didn’t give up”!
What workout routine has worked best for you?
I’m a big lover of old school bodybuilding! Nothing beats free weight exercises like Squats, Bench Press and heavy Dumbbell movements. I train every day and like to hit individual body groups pushing them to failure every time!
Full Routine:
Monday: Chest/abs
- Incline Dumbbell Press 4×8-12
- Flat Dumbbell Press 4×8-12
- Bench Press 4×8-12
- Cable Fly’s 4×8-12
- Dumbbell Pullovers 4×8-12
- Leg Raises 4×8-12
- Incline Leg Raises 4×8-12
- Planking to Failure
Tuesday: Arms
- Seated Dumbbell Curl 3×12
- Standing EZ Bar with a Bicep Isolator 4×8-12
- Preacher Bench Barbell Curls 4×12
- Bodyweight Dips 4×8-12
- Tricep Cable Pulldown (V Bar) 4×8-12
- Close Grip Skull Crushers 4×8-12
- Standing Bicep Curls 4×8-12
- Bike Cardio 20-30mins
Wednesday: Legs
- Squats 4×12-15
- Front Squats 4×12-15
- Leg Extension (Pausing on every final rep) 4×12-15
- Barbell Lunges 4×12-15
- Standing Calf Raises 4×25
- Hamstring Machine 4×12-15
- Straight Leg Deadlifts 4×12-15
Thursday: Shoulders
- Front Raises With EZ Bar 4×8-12
- Seated Dumbbell Side Raises 4×8-12
- Seated Dumbbell Shoulder Press 4×8-12
- Upright Rows 4×8-12
- Rope Pulls 4×8-12
- Shrugs 4×8-12
- Sit Ups 4x Failure
- Russian Twists 4×12
- Cable Pull Down Crunch 4×8-12
Friday: Back
- Seated Row Cable Machine 4×8-12
- Wide Grip Pull Down 4×8-12
- Dumbbell Bent Over Rows 4×8-12
- Wide Gripped Rows 4×8-12
- Lateral Pull Downs 3×12
- Dumbbell Pullover 4×8-12
Saturday: Chest/triceps
- Bench Press 1x Rep Max
- Incline Bench Press 1x Rep Max
- Cable Cross Over’s 4×8-12
- Incline Dumbbell Press 3x Failure
- Wide Dumbbell Fly’s 4×8-12
- Dips 4×8-12
- Straight Bar Cable Pull Down 4x Failure
Sunday: Legs
- Leg Extension (Pausing on every final rep) 4×12-15
- Barbell Lunges 4×12-15
- Squats 4×12-15
- Front Squats 4×12-15
- Hamstring Machine 4×12-15
- Straight Leg Deadlifts 4×12-15
- Standing Calf Raises 4×25
What is your diet like?
- Meal 1: 7 Eggs with 1 Egg Yolk, GF1 Protein (USN) with 100g Oats, 100g Bananas & USN Whey Protein Shake (2 scoops)
- Meal 2: White Fish 250g, Sweet Potato 200g and Vegetables
- Meal 3: Chicken 150g, Brown Rice 80g & mixed Greens
- Meal 4: 100g Oats, 100g Banana & x2 scoops USN Whey
- Pre workout: Banana and USN pre workout
- Meal 5: Steak 50-100g, 80g Brown Rice & mixed Vegetables
- Meal 6: USN Whey Protein & 10g of Walnuts
When trying to cut down do you prefer to use HIIT or just normal cardio?
I prefer normal cardio. I’m a massive lover of the Stair Master as it has really helped me get shredded for my competitions in the past.
What is your supplementation like?
- GF1 Protein USN
- Anabolic Muscle Fuel USN
- BCAA’s
- ZMA’s
- Multivitamins
Favorite quote:
“We who are truly brave will never live in fear”
Instagram: @tomocoleman
Facebook: www.facebook.com/lifestyleprestige & www.facebook.com/tomcolemanfitness
