10 episodes

Get the body you want eating foods you like with professional nutrition consultant Tom Blackman. Tom is the author of the book 'Target Lean' and has coached hundreds of clients to help lose body fat and build more muscle. In this podcast he shares free coaching tips and information about how to change your life with proper nutrition and good habits for a healthy lifestyle

Tom Blackman Podcast Tom Blackman

    • Health & Fitness

Get the body you want eating foods you like with professional nutrition consultant Tom Blackman. Tom is the author of the book 'Target Lean' and has coached hundreds of clients to help lose body fat and build more muscle. In this podcast he shares free coaching tips and information about how to change your life with proper nutrition and good habits for a healthy lifestyle

    65. Nutrition and Training When You Retire from Competitive Bodybuilding

    65. Nutrition and Training When You Retire from Competitive Bodybuilding

    What happens when you retire from competitive bodybuilding? * How should your nutrition change?* How should your training change?With no competition to aim for it can be tough for ex competitive bodybuilders to adjust to normal life.I find that people I work with are still following the same rigid diet structure they had when they were competitive.It’s almost like they’ve been to bodybuilding nutrition prison and are now institutionalised into that way of eating and training.My job when I work with former competitive bodybuilders is to help them change into lifestyle nutrition which doesn’t have cheat days or fasted cardio and there’s no continual loop of restrict and binge.In this video I’ll show you the techniques that I use with clients to help them set new goals and enjoy life with the fantastic body they’ve built over the years without the misery of contest dieting











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    Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

    • 22 min
    64. Should You Cut Calories or Increase Activity First to Get in Shape

    64. Should You Cut Calories or Increase Activity First to Get in Shape

    Don't make this common mistake for fat loss























    When should you cut calories to lose fat?Do you even need to cut calories if you do more activity?If you’ve been around anyone in fitness or who’s dieting for any length of time you’ll know that when people cut calories they tend to suffer a bit.This, we are told is all part of the course.You’ve got to suffer a bit to get the body you want and dropping calories is a necessary evil to lose body fat.Or do you?While it’s true you’ll probably need to cut some calories at some point, it maybe shouldn’t be your first action.Most people don’t move as much as they should and most people don’t train as hard as they think they do. If this was addressed before dropping food then you’re being more productive with the food you’re already eating rather than dropping food THEN trying to do more.In this video I’ll cover my methods that I use with clients to get them in great shape and sometimes it’ so effective that we actually need to increase food to drop more body fat.











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    Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

    • 20 min
    63 The Best Fat Loss Program For Men or Women Who Lift Weights

    63 The Best Fat Loss Program For Men or Women Who Lift Weights

    Fat Loss Programs are Dead























     If you’re a man or woman and you love lifting weights then a fat loss program won’t be best for you.Here’s why: Men and women who lift weights want to be more muscular, whether your definition of ‘muscular’ is ‘toned’ or jacked to fcuk then the method is the same.* You need to lift weights with sufficient volume and with resistance to invoke a near or actual failure signal so that the body builds muscle as a response.* This requires enough calories to give you the energy to do the work Fat loss programs by definition restrict your energy.Of course you need to be in a calorie deficit to lose body fat, that’s simple thermogenics and you’ll not be losing fat in a surplus.Fat loss programs always focus on this deficit as the primary goal.Regardless of how they achieve it they want you to lose weight.Weight is their marker of success.* Lost weight? -Winning.* Gained weight?  – FailingHowever I’ve worked with many clients that have visibly lost fat but gained weight.* Did they fail? Did they hell.* They transformed their physiques and looked 100% better.* If we had focussed on fat loss then the emphasis would have been on restricting calories.* In many cases we added more carbs as the volume training required more energy to fuel the workouts.In fact, if we had restricted further then they wouldn’t have been able to output as much in the gym and they would never have got the results they wanted.People say that you can’t build muscle and burn fat in a deficit.They are dead wrong.The only people this would apply to would be those in already really lean condition eg a competing bodybuilder or someone who is in a huge deficit so there is not energy to build muscle.What I’ve proven repeatedly is that if you manage the deficit between 300-500 kcal deficit and keep matching that with more carbs and protein as the output increases you can raise food while still losing body fat.This is why i don’t do ‘fat loss programs’ any more.I focus on building a better body for my clients.Fat loss comes as part of that process but it’s a nice addition to building more muscle.











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    Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

    • 17 min
    62 Hardgainer Body Transformation Methods

    62 Hardgainer Body Transformation Methods

    Tips for building muscle when you are a hard gainer























    Are you a hard gainer and find it tough to add muscle?This body transformation case study shows how Andrew added more muscle to his already lean and fit physique to gain over 2kg of muscle while reducing his body fat levels.In this video I cover Andrew’s diet and his training patterns for adding lean muscle tissue.How we gradually progressed his training to increase volume for thicker, fuller muscle.How we programmed his nutrition so that he went from 300g carbs a day to 500g a day while still losing body fat. Podcast 61 – Tom Blackman PodcastFor coaching – www.bkmnutrition.com/coaching To get some free workouts from Andrews training – www.bkmnutrition.com/vitamint











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    Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

    • 14 min
    61 The Modern Warrior Mindset with Lindsay Bruce

    61 The Modern Warrior Mindset with Lindsay Bruce

    How a former SAS soldier coaches men to be optimised in every area of their lives























    In this interview I talk to former SAS soldier, gym owner, champion bodybuilder and coach Lindsay Bruce.Lindsay has a wealth of experience and knowledge that his brings to his coaching program for men over 30.In this video we discuss mindset, application of techniques and how he gets the best out of his clients.











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    Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

    • 52 min
    60. Should you do cardio before or after weights to build muscle?

    60. Should you do cardio before or after weights to build muscle?

    Can doing cardio first kill your muscle gains?























    I’m often asked “should you do cardio before or after weights?” Well if your target is to gain more muscle then it’s definitely AFTER. Why is this?The body reacts to signals that you send it.If the first signal in a workout is to do some cardio type exercises for say over 5 minutes and isn’t a warm up then you’re telling your body that you want to be the best you can at cardio work. What will then happen is you will adapt to be able to do these exercises better which is a very different adaption to doing weights as a first action.  In this video I’ll go over how to incorporate both cardio and weights into a session for good results and to improve body composition.I’ll also discuss the role of signalling and why you should know about it.











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    Use my Calorie Calculator to work out your calories for fat loss and get a free macro guideFind out more about my coaching program to get you into your best shape ever

    • 15 min

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