Tommypom

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Jumping on trend! We all know these people !
05/18/2026

Jumping on trend! We all know these people !

05/15/2026

Wanted to be vulnerable and take a moment to make this video because I know more people deal with this than they like to admit. Prep for me was more mentally challenging than it was physically. Which makes sense for a first time competitor (I think). There is nothing something. I’ll continue to work on, but happy to have good people in my corner.

05/13/2026

Calories in vs calories out matters…
But it’s NOT the only thing that matters.
Two people can eat the SAME calories and get completely different results.
Here’s why:
Protein has a higher thermogenic effect
Your body burns more calories digesting protein than it does carbs or fats.
So someone eating:
220g protein
vs
100g protein
…is likely burning more calories DAILY just through digestion alone.

Low protein diets increase muscle loss
If you diet without enough protein:
you lose muscle
metabolism slows down
your body becomes less metabolically active
The goal isn’t just “lose weight.”
The goal is lose FAT while keeping muscle.

Muscle burns more calories than fat
The more lean tissue you keep, the higher your calorie expenditure stays.
This is why crash dieting usually backfires.
Food quality affects hunger & adherence
500 calories of lean protein and potatoes affects your body VERY differently than 500 calories of donuts.
One keeps you full.
One makes you hungrier.
Recovery & stress matter
Poor sleep.
High stress.
High cortisol.
Low recovery.
All of these can impact:
hunger
water retention
training performance
recovery
daily movement
Calories out is dynamic

As you diet:
NEAT decreases
movement decreases
metabolism adapts
Your body is constantly adjusting.
Fat loss is NOT just math on paper.
Calories matter.
But hormones, recovery, protein intake, muscle retention, food quality, training, and adherence all influence the outcome.

That’s why smart coaching beats just “eating less.”

I had to travel 3 and 2 weeks out from my show. This certainly wasn’t the best timing but work comes first. To be honest...
05/12/2026

I had to travel 3 and 2 weeks out from my show. This certainly wasn’t the best timing but work comes first. To be honest though, it wasn’t even hard because of the plans I set in place. If I was just winging it, I think it would have been impossible. Many people try that route and ultimately always fail. There are so many ways to get healthy meals these days that if you don’t, it’s just because you don’t want to go out of your way to do so.

NY PRO - AM Pt2: What I learned !I had 1 rule for myself going into this show. If I was gonna step on stage, I wasn’t go...
05/11/2026

NY PRO - AM Pt2: What I learned !

I had 1 rule for myself going into this show. If I was gonna step on stage, I wasn’t going to be fat. I wanted to be peeled to show not only myself but others I was capable of doing so. However this came with a cost. My coach Bam wanted me to eat more the day of the show and I pushed back because I was afraid of what could happen to my mid section and the idea of not looking peeled.

Long story short, after pre judging he had me eat a burger and large friends from 5 guys and man did my body come to life like I’ve never seen it. The fullness , the vascularity, it was off the charts. This is now something I know for next time; and won’t be afraid. Bam has my full trust and I know whatever he says will be the right decision going forward!

NY Pro-Am Part 1: The Results And The Moment I Realized I Loved This Sport!Novice class : 1st place Novice overall : 2nd...
05/10/2026

NY Pro-Am Part 1: The Results And The Moment I Realized I Loved This Sport!

Novice class : 1st place
Novice overall : 2nd place (lost to a great competitor and the guy who won the open)
Open overall: 3rd place (this one stung)

First thing I want to say is I don’t believe in that you vs you narrative . When I compete , I’m there to win and that requires beating the people standing next to me. And I hate losing more than I like winning. You can watch the video of me winning the novice class, after I found out I won, all I could think about was the open and where I was gonna place.

During the open posedown, I got moved into the middle almost immediately. From there, we went through round after round , pose after pose. In that moment, I realized how much I truly love this sport. That battle made every sacrifice worth it: the hunger, the cardio, the self-doubt, all of it.
I held that spot until the final few seconds, when I got moved over to the right. At the time, I genuinely believed I was battling for first and ended up taking second. The judges saw it differently, and that’s completely okay. The guys up there with me were incredible athletes, and I have nothing but respect for them.

Now a lot of people will view this mindset as negative , but it’s not . 3rd place is honestly better for me, because it fired me up. I would have been complacent with 2nd and complacency is where greatness dies. I’m proud of myself , truly, this was my first time ever competing but I’ll tell you I’m not even a little satisfied. Bet your ass every meal I eat, every rep I do, every second of cardio I do, I’ll be thinking of that pose down. And ensure the next time I’m in that situation, I’ll leave no doubt that my physique is the best on that stage.

NY Pro -Am show is officially in the books. I’ll have more to say soon but I’ll tell you this, it certainly won’t be my ...
05/10/2026

NY Pro -Am show is officially in the books. I’ll have more to say soon but I’ll tell you this, it certainly won’t be my last!

Trust me , it’s not the calorie deficit. It’s just you not counting the calories accurately. I have conversation with pe...
05/05/2026

Trust me , it’s not the calorie deficit. It’s just you not counting the calories accurately. I have conversation with people daily and they truly have very little idea how quickly these small errors can add up. The handful of nuts , the eating out everyday, the oils they cook their food in. These little things are what create the biggest outcomes. Science works , I promise !

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