NATURAL Pro Tommie Robertson!

Symmetrical and Instinctive

"Now, he's got potential." How often have we heard that? In bodybuilding, someone who has potential [to go somewhere in the sport] must possess above-average genetics, mental drive and extreme discipline. Every once in a while, a few hidden gems take advantage of the above formula, and evolve into a champion athlete.

TRAINING:

• Tommie's training is body instinctive. In other words, he trains based on his perception of each body parts recovery. Especially preparing for a show, it is vital to critique your physique and to bring up weak areas while maintaining strengths.
• In the off-season, Tommie trains 5 days/week, hitting each body part twice/week. In pre-contest mode, he adds a sixth day, and performs aerobic training 3-5 days/week.
Tommie has a 'quiet' personality. He does not brag, but physique-wise, I can tell you he is one of the thickest guys around! He is very balanced top to bottom and front to back, with an especially good back and freaky hamstring development. In the future, he admits that he wants to be even 'crisper' while still maintaining his size.
• Tommie uses a variety of techniques and angles in his weight-training regimen, as a result, he uses several different exercises. Variables that are manipulated include pre-exhaustion, iso-tension between sets, change in rep speed, repetition number, and rest between sets.
• Sample workout for chest:

Hammer Strength Incline
180 x 10, 270 x 10, 360 x 5 (plus three forced reps)


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Incline Barbell Press
135 x 12, 205 x 10, 275 x 6, 305 x 2 (plus 2 forced reps)


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Dumbbell Presses
80 x 10, 100 x 10, 120 x 8



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Dumbbell Pullovers
85 x 3 x 10


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Pec Dec
70 x 15, 90 x 12, 110 x 10, 130 x 10


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NUTRITION

• Tommie started working with Beverly in 1995 in preparing for the Ohio Valley and NPC South District (in which he won the overall). He is impressed with the quality. He cites the following reasons why Beverly has remained his company of choice: Quality of products; commitment to all levels of competitors; the personal attention they provide to every customer; they are brutally honest on the assessment of your physique. We both also agreed that they are just great people to work with!
• Tommie's supplements change from week to week based on how he looks, but staple items include Ultra 40, Mass, Super Pak, Muscle Provider and 100% Egg Protein.
• While Tommie doesn't keep track of his calories per se, in the off-season he consumes between 40-50% carbohydrate, 30% protein and the rest is fat. In his pre-contest dieting, he adjusts calories and macronutrients weekly, although his protein never drops below 2 grams/pound (roughly 360-400 grams/day).

1. Be patient and persevere!
   "Gains in muscle and strength do not happen overnight. My first show I weighed 138, and I hope to compete at 180 this year."
2. Keep your ego in check!
   "Never train with sloppy form. Use a weight you can handle. Avoid injuries to ensure better gains."
3. Seek out help from others.
   "Never be afraid to learn new exercises, techniques, etc. Get objective critiques on your physique and focus on things you may have overlooked." (Tommie credits Dalon Myricks and Tricky Jackson for helping him).
4. Plan ahead!
   "If you are doing a show, don't wait until the last minute. Plan to plan. The further out you start with diet, posing, and tanning, the easier it will be. Start practicing your posing early in the pre-contest mode." It has been inspiring to see the changes Tommie has made.

Someone who has potential to go somewhere in the sport must possess above-average genetics, mental drive, and extreme discipline. Tommie has a vast amount of all three.

Tommie's rock solid bodybuilding career has not inflated his ego in the least. He's still the same quite guy that first walked into Beverly 7 years ago.

CUTTING: 1st Two weeks 
 
Meal #1
10 oz very lean beef (or 6 oz chicken), 6 egg whites,
1 cup omelet vegetables 1/2 cup oatmeal before 
cooking, 2 Flax Oil Capsules
 
Meal #2
Protein Drink: 2 scoops Muscle Provider, 
1 scoop 100% Egg, 16-oz water
 
Meal #3
10 oz chicken
1/2 cup oatmeal (or 6 oz sweet potato before cooking). 
2 Flax Oil Capsules
 
Meal #4
Protein Drink: 2 Scoops Muscle Provider, 
1 scoop 100% Egg, and 16-oz water
 
Meal #5 
10 oz 96% Lean Beef, Fish, Turkey, Chicken Breast
2 cups vegetables
2 Flax Oil Capsules

Meal #6
12 oz fish (look for fat grams = 1 - 3 per 4 oz serving)
(or 6 oz chicken), 6 egg whites, 1 cup omelet vegetables
2 cups spinach or salad

GAINING: 3 rd Week

Meal #1
2 whole eggs + 4 egg whites
8 oz. 93% lean beef or other meat
3/4 cup oatmeal before cooking
 
Meal #2
3 Scoops Ultra Size, 1 scoop 100% Egg, 18 oz water
(Optional: 4 frozen strawberries or ½ banana)
2 cans tuna or 6 oz other meat + 1 piece fruit (not banana)
 
Meal #3
10 oz. chicken (before cooking) or other meat
8 oz. sweet potato or 1 cup rice
2 cups vegetables
 
Meal #4
3 Scoops Ultra Size, 1 scoop 100% Egg, 18 oz water
(Optional: 4 frozen strawberries or ½ banana)
or 2 cans tuna or 6 oz other meat + 1 piece fruit (not banana)
 
Meal #5 
10 oz. sirloin steak (lean) or other meat
6 oz. sweet potato or small baked potato
2 cups vegetables
 
Meal #6 
10 oz. steak or chicken (before cooking), 2 cups vegetables

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