Thursday, May 30, 2013


Trying to get some print work!!!!!

I know I have quite a diverse set of friends on here with lots of great skills and connections...
Just wanted to put this out there to see what you all thought. I'm good with constructive criticism!
If you know of anybody who can help me obtain some more print work, please let me know.

THANK YOU in advance! Trying to make it happen....

Sunday, May 26, 2013


So you have FINALLY bought in to the fact that you are going to have to pick up some weights to improve your body. YES!! You have finally learned that cardio and diet alone are not going to have you looking as awesome as you thought it would. ABOUT TIME...Now you have joined a health club and have begun trying out the "machines" and watching everybody.
LOL - I'm sure you've learned a LOT! :)

I'm going to break things down for you and help make it as simple as possible for you to get started on the right path...

Most people have 1 of 2 GOALS. 

Let me address those separately although they actually coincide with each other more than you might think....

Today's post is for people who have a goal to LOSE WEIGHT

The first thing is I want you working large muscles groups and doing multi-joint exercises that hit more than one muscle group at a time.
  • The number one mistake I see for people wanted to lose stomach fat is doing crunches. 
That is the LAST thing you should be doing. Crunches do not burn fat in the stomach area. They build the muscle up underneath the fat. Believe it or not, you should be doing things like Leg Press, Bench Press, Seated Rows. These exercises are going to do much more for you. 
  1. You will burn more calories since they are expending more energy. 
  2. You will be breaking down more muscle fibers which your body will need energy to repair. (google AFTERBURN effect) 
  3. Plus you will be building more muscle which believe it or not, should be your number one goal because extra muscle works for you in that it burns calories all day long just by having it. 

If you are just getting started, you are going to have to keep the weight light enough to not injure yourself while you practice getting your form right. I actually want you doing more free weights but initially the machines might be safer so that is where I typically start a lot of clients.
I also want to give your muscles time to get acclimated to being worked, so you will be doing what is considered an ENDURANCE PHASE.
  • This is where you are doing high reps ~15 with little rest between sets ~:30
  • You want to start off working out with weights 2-3 TIMES A WEEK doing full body workouts. 
Space your week out so you have at least 1 day of rest between workouts.
Here is a sample workout plan for someone just getting started:


Stationary Bike 30 Second Sprint
Leg Press x 15
Flat Bench Press x 20

Ball Slams 30 Sec
Deadlifts x 15
Seated Row x 20

Wall Ball Body Weight Squat/Shd Press x 20
Bird Dogs x 20 Each Side
3 Point Twist x 15 Each Side


30 Minutes of cardio on elliptical preferably. Again, I want you using as many body parts as possible and the elliptical with the moving hand rails is awesome for this, plus its low impact on your knees which probably aren't ready for running if you are overweight. 

You should be sweating. Its gonna burn. You're gonna be a little more sore for the first few weeks, but its going to grow on you. Once you start seeing the changes, I promise you will be hooked and looking for ways to improve even more.

I highly encourage you to HIRE A TRAINER to teach you how to do things correctly. 
These are people who actually LOVE doing what you might currently HATE with a passion. They can show you why. A good trainer is much more than just someone to show you proper form. A good trainer has been there and done the things they are talking about and really know how to communicate how things should feel and work along the way. A good trainer is not going to just let you stop a set just because you are starting to experience some burning in the muscles and they will also know the difference between a good and a bad hurting sensation. There is only so much you can learn from magazines and online articles. A trainer is going make sure you are on the correct plan for your goals and will help you put it into action and keep you motivated and on track. 
Little things like proper gym etiquette on how to cut into someone else hogging a machine and how to find alternative exercises on the fly are invaluable things you will learn. The really good ones become coaches and sometimes even mentors to others looking to really improve their life in other areas other than the gym. Many times strong relationships will develop and a client will become a lifelong friend.


Saturday, May 25, 2013

No Guess Work - Good Measure Meals

Hey everyone,

I wanted to talk a little bit more about what I've been doing to keep my diet on track....

As you know from my last video, I've been using Good Measure Meals to provide me with a solid nutritional foundation. I want to make it very clear that I am an absolute believer in their product and really think they are a perfect solution for many people.

Anyone that is having trouble eating on the go or cooking/preparing their meals for the week in advance should look to see if this is an option in their area.

All of the meals are fresh and not frozen. They deliver twice each week, Mon and Thur.

My favorite this week was the Tai Coconut Chicken with brown rice and Zucchini! I mixed the coconut custard in with the rice and it was AMAZING! Just as good if not BETTER than any tai restaurant around. Not to mention, WAY more affordable! It works out to around the same amount per meal that you would spend eating in a food court at a mall.

I'm telling you people, this stuff is great!

Try it and I promise you will be happy you did.

CLICK HERE FOR ORDERING INFO - Mention my name (Thomas Murphy) to receive a discount.

Tuesday, May 21, 2013

Quads/Calves/Medial Delts

Smith Squat
Seated Calves

D Lunges
Cable Side Raises

Leg Press

Leg Ext
Machine Side Raises

Sunday, May 19, 2013

Back to the GRIND

Ok I had a good week off after the last show....I ate like crap, I skipped cardio, and I gained weight and body fat FaST.
After being in a fasted state your body soaks that glycogen and water up like crazy. For those of you looking to maintain year round you have to be very careful not to rebound like this. 

Today I weighed 206 (from 182 one week ago) and I feel way out of shape.
15.5% BF

It does feel good to fill back out and feel strong again but I know that's not what these magazines want so starting tomorrow, nothing but clean eating and hard lifting.

I'm giving myself a few weeks to eat more GOOD foods and then it's time to add back in the daily cardio and begin with higher rep workouts. 

Friday, May 17, 2013

Back/Ham/Rear Delt

Pull-ups 2 x 10 ... Pulldowns 15/15/12/15
Deadlift 10/10/10/4 

Cable Rows x 15/15/12/10
Cable Pullovers x 15/15/15/15

Incline Bench Bent Row 12/12/12/8
Lying Hamstring Curls 15/5/12/10

Reverse Pec Deck 20/15/12/10
Kneeling Ham Curls 15/15/12/10

Wednesday, May 15, 2013

NPC SOUTHERN STATES (July 12 & 13) Ft. Lauderdale, FL

After speaking with a few past judges and pro competitors,  I've decided my best move is to keep on the path I'm on now.
If I just practice my posing and come in just a little bit more shredded, there is no way the judges can deny me! I'd rather not go into bodybuilding simply because I don't want to take steroids, and that unfortunately is the reality of NPC bodybuilding.
Sure I could do natural shows, but thats not quite the same recognition.

So, my mind is made up. Im going to stick with physique and shoot for July 12th to be my next show.

I can't wait! That gives me a good excuse to drive to Florida and hit the beaches up right afterwards!

July 12th SHOW - Goal BF%9 - Weight ~180

July 5th - Final Carb/Water/Sodium Manipulations
June 5th - 4 Weeks Carb Depletion - (4 WEEKS) ENDURANCE TRAINING
May 29th - June 5th - (1 WEEK) POWER TRAINING
May 15th - May 29th - (2 WEEKS) STRENGTH TRAINING

Here is a sample workout plan. This will change depending on how I'm feeling the day of.
I usually make my workouts up on the fly.

May 15th - May 29th
M - Chest/Abs
T - Back/Calves
W - Bi's/Tri's/Abs
Th - Shoulders/Calves
F - Legs
S - Cardio
Su - OFF

May 29th - June 5th
M - Back/Hamstrings
T - Chest
Flat Press
W - Shoulders/Biceps
Clean & Press
Th - OFF
F - Quads/Calves
S - Triceps/Abs
Weighted Dips
Su - OFF

June 5th -July 5th
M - PM - Chest / Back

T - PM - Legs
T - PM2 - STAIRS 30 min

W - PM - Bi/Tri/Shd


F - PM - Chest / Back

Sa - PM -  Legs

Su - OFF

July 12 SHOW - Goal BF%9 - Weight ~180


ALL WHITES (56g) 1/4c
Egg Whites 4.00
Round Publix 1oz
Beef-Round 6
Al Fresco Apple (Publix) 1 Link
Chicken Sausage 2.00
Tilapia 1oz
Tilapia 18
Lisa's Organic(Costco) 140g(1C)
Green Beans 2
Ezekial Bread-WHEAT 1 Slice
BREAD-Ezekial Bread 4.00
Quaker 40g(1/2 Cup)
Oatmeal 2.00
Southern's (Costco) 130g
Sweet Potato 2.00
Kirkland Signature 28g(~25almonds)
Almonds 2.00
Commercial Variety 150 g
Avocados 1.00

Sunday, May 12, 2013

Post Seaboard Thoughts

Now THAT was fun! Wheewwww. Glad to have it over with. I 'm ready for a break. Its been a tough last couple of weeks and I'm honestly just ready to get back to WORK!

Yesterday I had the opportunity to have some of the pro judges critique me prior to the night show...I was given 2 choices. Either bring my chest down and continue to practice my posing in physique or go ahead and do bodybuilding. They said I had a great physique and asked to see my legs.
So, looks like I have a decision to make.....Either cut even more weight (I dropped down to 182 from 215 for this) or quit fighting that my body wants to be bigger and do SNBF (Natural shows).

I can't wait to get the pictures of the show. One, just to see how I looked compared to my competitors, and two, to see the difference putting on 10 pounds overnight looks! :) After pre-judging, I decided to conduct a little experiment....Fill back out as much as I could by eating all carbs and drinking water and see what happens to vascularity, muscle fullness, and overall look. I will get these side by sides as soon as they post online.

One thing I know I will do differently before I get back onstage is practice my posing. The guy who won the show was corny as hell but he had a routine that worked for him. There really is more to this sport than just having the best physique. You need to be able to portray a character on stage as well. That is going to take some time to find exactly how that would go but I'm sure I'll come up with something good! LOL

Also, I think I will try to stop beating my body down in the gym more than I should have and work more in the kitchen. Putting more of a focus on diet could have allowed me much less stress and a more enjoyable quality in life! I'm used to being able to eat upwards of 4,000 calories a day no problem.
Those last 2 weeks I was doing 2 hours of cardio + 1 hour of weight training everyday, all while trying to keep calories under 3,000. Talk about overtraining and burning out. Now I was actually purposefully losing some muscle mass to try to fit into physique but that was a little bit too much, too fast. So until I decide which competition to do next, I have a few more days of fast food and relaxing....


Tuesday, May 7, 2013

Nicole Kubon: diet for a lifetime .. not a fad time

Nicole Kubon: diet for a lifetime .. not a fad time: Diet. I get this question daily, several times, at that. What is my diet? Well, truthfully, I don't really share my actual diet informa...