Over 40 Bodybuilder of the Week: Thom Bowser

Over 40 Bodybuilder of the Week: Thom Bowser! - Pics and info and more!
  • Name: Thom Bowser
  • E-mail: clackhh@comcast.net
  • Age: 56
  • Where: Clackamas, OR
  • Height: 5'8"
  • Weight: 167 Lbs
  • Years Bodybuilding :10
  • Favorite Bodypart: Lats
  • Favorite Exercise: Lat Pulldown
  • Favorite Supplements: Muscle Milk & EvoPro

How Did You Get Started?

I started out in an effort to reduce serious pain. At age 16, I crushed 3 vertebrae's (L3, L4 and L5). As a result, I was paralyzed below the waist for over a month, and there were many period of time where everything below the waist went numb for hours. After seeing 3 back specialists I was told I could/should not lift anything over 25lbs, would need to have my back fused if it did not fuse itself, and to prepare myself for constant pain.

Well, I believed the doctors for years. Then, at age 40, I was tired of the pain. I decided to study the body and try working my muscles to build them for support. After 1 yr of studying and working out, I began to feel less pain daily. I thought, wow, I am on to something here. I continued with my plan and did my first bodybuilding show in 1995 weighing a whopping 139lbs! The most I have ever weighed in my life!

Thom Bowser.
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Thom Bowser.

What Workout Plan Worked Best For You?

In the beginning, I worked out my full body for 3 days a week. Once I had some foundation, I moved to one body part a week. I have used this program now for most of the last 10yrs. I float every so often to working body parts twice a week, though I usually stay with one body part per week. I consistently monitor my symmetry and move the weaker parts to the first of the week.

Here is my off season workout plan:

Day 1: Chest

Day 2: Legs

Day 3: Shoulders

Day 4: Back

Day 5: Arms

Day 6/7: Rest

Thom Bowser.
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Thom Bowser.

What Nutrition Plan Has Worked Best For You?

Off season, I run at 4,500-5,500 calories a day with 7-8 meals. Protein hits around 25-30% for 300-350g per day, carbs run at 50-55% and 450-600g per day and fat never below 20%, usually 20-25% and 100-125gs. I only gain 5-7lbs a year though because I gain very lean muscle.

Contest prep - I run at 45% protein, 30-35% carbs and 18-20% fat.

Meal 1: 6:30 AM

Meal 2: 10:30 AM

Meal 3: 1:00 PM

Meal 4: 4:00 PM

Meal 5: 7:00 PM

Meal 6: 2 AM

Thom Bowser.
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Thom Bowser.

What Supplements Have Given You The Greatest Gains?

L-glutamine, NO products and Vitrix. The key is not so much the supplements but the nutrition plan. Supplements help, though, if nutrition is not right on. Supplements will not get you to where you want to be on their own.

Why do you love Bodybuilding?

One, less pain every day than I had before. Two, knowing I am in the best shape of my life. Three, I look good no matter how old I am.

What Motivates You To Follow A Healthy Lifestyle?

Longevity and quality of life. If I had not moved into bodybuilding, I would not be able to do half of what I currently do today. I feel better, which then improves my attitude and outlook on life.

What Made You Want To Achieve Your Goals?

Results made = motivation.

What Are Your Future Bodybuilding Plans?

I plan to continue to train others in bodybuilding from workouts, nutrition to posing. Helping others achieve their fitness goals is a great reward.

Thom Bowser.
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Thom Bowser.

What One Tip Would You Give Other Bodybuilders?

Feel the muscles work - do not push weight! Too many people think that they need to just push a lot of weight and fail to feel muscles working - that ol' mind to muscle connection.

Who Are Your Favorite Bodybuilders?

Frank Zane, Lee Labrada, Kevin Levrone and Flex Wheeler for men. I have tailored my look to be more in the Frank Zane body style.

Cory Everson and Rachel McLish for women.

What Features Do You Use On Bodybuilding.com?

Forum for info & supplement results, contests and the store for products.