Who is Tom Coleman?
Tom Coleman started working out after giving up rugby at the age of 16 due to a terrible accident. He went inside the gym and started his trip since he felt the desire to be active.
Short Career of Tom Coleman
After winning multiple tournaments, Tom Coleman earned his Pro Card in 2016, turning 30 and becoming a fitness icon. But he decided to pursue a job as a roof builder rather than living a full-time bodybuilding lifestyle.
Whenever he had the chance, he continued to perform in amateur productions. The following is his tale:
“I always keep my dreams and goals in mind. While still competing, I want to establish myself as a well-known icon in the fitness world and appear on magazine covers.
Body Measurements of Tom Coleman
| Full Name: | Tom Coleman |
| DATE OF BIRTH: | 1986 |
| ERA: | 2010 |
| PROFESSION: | Bodybuilder |
| NATIONALITY: | English |
| WEIGHT: | 185-195 lbs. (83.9 – 88.5kg) |
| HEIGHT: | 5’10” (177.5cm) |
“What a journey I’ve had so far, I returned from Vegas where I competed in the WBFF Armature Fitness Model comp. I placed 1st out of 52 and earned my pro card. It was an absolutely amazing feeling and I’m still buzzing.”
Accomplishments
Competitions
- 2011 Supernatural Bodybuilding and Fitness Championship, 1st
- 2014 Miami Pro Championships, Muscle Model, 2nd
- 2014 WBFF World Championships Las Vegas, Male Fitness Model, 1st (Pro Card)
- 2015 WBFF World Championships Las Vegas, Pro Male Fitness Model, 3rd
- 2016 Pure Elite Championships, Men’s Fitness and Model, 1st and Overall title
“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.”
Biography
Childhood and Injury
Tom has always been passionate about fitness; he was born and raised in the heart of Essex, England. He played rugby during school as a child to keep himself in shape and stay in shape.
However, during a rugby match in 2002, when Tom was 16 years old, he suffered a serious leg injury. He was compelled to stop playing the sport he had grown up loving.
Tom was devastated to learn that he couldn’t pursue his love, but the future WBFF Pro was still driven by a strong desire to stay in shape and needed to find a new sport.
“I keep my goals and dreams in focus at all times.”
His Fitness Journey Begins
Tom was back on his feet and prepared to get in shape in 2003, one year after his injury. He decided to start working out in the gym at this moment. The fitness models peering down from the posters made him feel insignificant.
Inspire by celebrities like Arnold Schwarzenegger, Tom set out to build the body of his dreams.
Working in the Construction Industry
Tom Coleman began his own roofing construction company at the age of 21 after earning his college degree in 2007. His primary concentration shifted to this, but he never lost interest in getting the body of his dreams.
Tom was a construction worker with a demanding schedule, yet he always managed to squeeze in his rigorous workouts in the gym thanks to his enthusiasm for fitness.
He was more motivated than ever to establish a reputation for himself in the building and fitness businesses.
“I remember entering the gym admiring the bodybuilding photos on the walls as their physiques were almost god like.”
Inaugural Competition
Eight years after starting his training adventure, Tom had already begun to sculpt a shredded body. At this moment, he began to focus on competing and signed up for his first competition—the 2011 Supernatural Bodybuilding and Fitness Championship.
Despite winning the award and taking first place, he decided to go back to working as a laborer. Tom worked diligently to expand his company during the following three years.
Get back on stage
Tom persisted in his tough preparation, secretly eager to return to the stage. It didn’t take him long to give in to his passion and register as a muscle model for the 2014 Miami Pro Championships.
Tom had been able to sculpt an even better body during his three years away from competition, and his efforts had paid off. He finished in a very acceptable second place even though he didn’t win, but he had only just begun.
The Path to Professional Bodybuilding
He competed in the 2014 WBFF World Championships in Las Vegas the same year. This time, he won the prize in the very competitive Male Fitness Model division, beating out competitors like Dominick Nicolai for first place.
Tom, though, had accomplished more than he had originally hoped. He obtained his Pro Card and became a professional bodybuilder by winning his division.
“My number one goal has always been to inspire people.”
Giving back his Pro Card
Tom made a serious decision after finishing third in his first professional tournament at the 2015 WBFF World Championships in Las Vegas. Tom gave his WBFF Pro Card back in 2016.
“Life is a journey; there is no endpoint. I want to compete against other amateurs, who I know are of the highest caliber, and be judged on my appearance and stage presence.
It’s all about having fun while competing, meeting friends, and being able to reflect on your experiences in the field, in my opinion.
I don’t need a title to introduce myself to people; the fitness sector should be about assisting people in reaching their goals.
Return as a Novice
Later in 2016, Tom decided to compete in the Pure Elite Championships as an amateur. He displayed his professional background by winning the overall competition and gaining first place in the Men’s Fitness and Model class.
“I adore traditional training! Free weights, no suffering, no growth
Training
Tom enjoys performing free-weight squats, bench presses, and heavy dumbbell workouts as part of his traditional bodybuilding practice. He works out every day of the week, unlike other bodybuilders who take a day off.
He works out his legs and chest twice a week because he thinks it helps his physique grow.
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
“I have always been a true believer of proper home cooked food, not processed, after all, you are what you eat!”
Nutrition
Tom Coleman prioritizes cooking as many of his meals as he can because he detests fast food. He does, however, give himself a cheat meal by skipping his diet one day every week.
Lean protein, leafy greens, fruit, and complex carbohydrates are the main components of his diet plan.
Diet Plan:
- 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
Supplements Stack:
- Whey Protein
- All-in-One Protein
- BCAA’s
- Zuma’s
- Multivitamins
“Ryan Terry and Greg Plitt – they have a very natural and aesthetic image, and Steve Cook for his motivation and love for the athlete’s sport and giving back to his fans.”
Influences and Idols
Tom cites Arnold Schwarzenegger, the Austrian Oak, as his main hero, admiring his professional accomplishments while maintaining a positive character.
Ryan Terry, Greg Plitt, and Steve Cook are Tom’s biggest influences when it comes to physical appearance.
How Can Tom Coleman Teach Us Something?
Tom Coleman has shown us that it’s important to always put your morals before your ego. All bodybuilders strive to get a Pro Card, which he returned since he feels the sport has devolved into a dog-eat-dog environment.
One lesson we can learn from Tom’s tale is that it’s possible to accomplish two goals simultaneously and you don’t have to give up one goal for the other. He built up his own business while competing and shaping his magnificent body.