Ste Thomas Health and Nutrition

Ste Thomas Health and Nutrition Precision Nutrition Level 1 Certified in Exercise Nutrition
Study towards a BSc (Honours) degree in

About me:

Sport and Exercise Nutrition Coach - Precision Nutrition Level 1 Certified

Studying towards a degree in Health Sciences.

Age: 43Bodyweight: 65.9 kgTraining Experience: 14 years📊 Current Strength Numbers (from the last 12 months):Bench Press:...
07/10/2025

Age: 43
Bodyweight: 65.9 kg
Training Experience: 14 years

📊 Current Strength Numbers (from the last 12 months):
Bench Press: 4 × 85 kg
Back Squat: 4 × 100 kg
Deadlift: 6 × 140 kg

Despite training for over a decade, and while my programming has always included elements of strength and hypertrophy, I’ve never actually run an all-out strength phase, and I’ve certainly never tested true 1RMs.

But as you know that’s about to change. Over the next few months, I’ll be dialling in completely testing, tracking, and pushing myself to discover what my body can really do as I establish my true maximum lifts.

By the end of this phase, my goal is to have achieved:
👉 Bench, Squat, and Deadlift all firmly in the 5% Club
👉 As close as possible to the 1% standards

This next phase is about building optimal, balanced, raw strength, and uncovering what’s possible after years of laying the foundation.

As you can see, I’m already performing at a level most gym-goers, let alone most people will never reach, and so i’m sure you’ll appreciate that taking it further will be some test.

But here we go… Time to find out what’s under the hood 🚀

And if anybody wants to get on board with me and join my online programme - 100 Days Strength Phase, drop me a DM 💪

30/09/2025

Strength - 8RM Deadlift
Conditioning - 20 Mins AMRAP: 20 KB Swings, 15
DB Burpees, 10 Kcal’s Ski Erg
Gym Challenge - 1 Min DB Hammer Hold

25/09/2025

Thursday morning Strength & Conditioning 💪

“99% of supplements don’t work, 99% of the time, for 99% of people…”Then there’s Zooki with their liposomal delivery sys...
23/09/2025

“99% of supplements don’t work, 99% of the time, for 99% of people…”

Then there’s Zooki with their liposomal delivery system, giving up to 4x better absorption and clinically backed formulas that actually work.

Most supplements never make it past the gut. Some contain ingredients your body can’t absorb, and many are dosed too low to matter. A recent study found:

* 40% contained zero nutrients
* 50% contained less than the label claimed

Zooki solves this with liposomal technology, nutrients that survive digestion, reach your bloodstream, and actually get into your cells where your body can use them.

I get asked about supplements a lot, and the truth is that most are a waste of time and what makes it worse is that many are celebrity-endorsed and then priced as a premium 🤦

I only use and recommend a handful of brands, ones that are 3rd-party tested, scientifically backed, and effective. Zooki is one of those.

Yes, they cost more, but quality has a price. Cheap often means poor quality and essentially useless.

If you want to try Zooki, their collagen is a winner and if you set up a subscribe-and-save for 10% off and then use my code STEJAY21 at checkout you’ll get an extra 20% off:

https://zooki.com/STEJAY21

P.S. To my clients: this week, I’ll be giving you some Zooki of your choice — you’re welcome! 😊

🚨100 Days Left This Year🚨Starting now, I’m running an all-out strength phase, and I’m opening it up to anyone who’s seri...
23/09/2025

🚨100 Days Left This Year🚨

Starting now, I’m running an all-out strength phase, and I’m opening it up to anyone who’s serious about getting stronger before the year ends.

What is it?
* 3-session per week online programme, training every other day.
* Structured progression from now until the end of the year.
* Starts with a de-load and gradually increases week by week toward your biggest lifts (and beyond).
* Weekly check-ins with me, plus the option to log reps, weight, body stats and progress pics for accountability.

Who’s it for?
Lifters with at least 12 months of strength training experience who want structure, accountability, and a chance to be part of my team and experience my style of training.
While this phase is strictly focused on strength, you’ll soon realise that every program I create carries an element of physique development, and if aesthetics are your goal (like mine), you’ll see changes in both strength and body composition.

Why this matters:
A huge amount of thought and time goes into building each one of my training phases, and whilst this isn’t personalised to your exact goals, it’s a structured system designed to deliver results. If you show up and put in the work, you will get the results, and I will be reviewing your data every week to ensure you keep progressing.

Cost:
A one-off payment of £150 covers you from now until the end of the year.

Anything else?
�A target calorie intake and macronutrient breakdown, should you want to track nutrition. I won’t be coaching you specifically on this, but I will provide you with personalised baseline numbers to work from.

How do I sign up?
Drop me a message with your email address so that I can get you set up on my coaching software. From there, I’ll take a few details, familiarise you with the app, and that’s it, you are good to go.

Who's in?
100 days, 3 sessions a week and a structured program that will take your strength through the roof well whilst nicely complementing your physique. This isn’t just training, it’s a chance to be held accountable and finish the year the strongest you’ve ever been.

Let’s Goooooo 🚀

20/09/2025

Saturday morning Strength & Conditioning Peak Strength

19/09/2025

The girls getting it done this morning…

75kg for on the BB hip thrusts, up from 67.5kg on the last time doing them, and check that DB front squat form Grace, nearly 70 years young 💪

18/09/2025

Push ups all around this morning Peak Strength 💪

Ok everyone, it’s that time of year again as we head into the darker months to start thinking about Vitamin D3 supplemen...
18/09/2025

Ok everyone, it’s that time of year again as we head into the darker months to start thinking about Vitamin D3 supplementation, and you may already know, my recommendation is to ONLY supplement once you know your blood levels.

For anyone interested my link will get your £30 off your first test 👉 thriva.co/i/OC4DCEWZWM8

Vitamin D3 is a pro-hormone, and every single cell in the body has a receptor for it, meaning it plays a role in virtually every function, and with less sunlight in winter, keeping your levels optimal matters more than ever 😎

Here’s what to do 👇
✅ Get tested
Your GP can check your levels, but they’ll only flag with you if you’re deficient, which basically just means you’re not at immediate risk of conditions like rickets.

👉 The optimal range is generally 70–120 nmol/L. For context, if you look at my readings above, you'll see that my latest test showed 91 nmol/L, in contrast the median average for all Thriva users within my age range is 68 nmol/L, so above the NHS standards, which is anything above 50 nmol/L, but not quite in the optimal range.

✅ Dosage
A good guide (from The Vitamin D Cure) is 1,000iu per 25 lbs bodyweight. But dosage depends on your starting point. Test, supplement accordingly and then retest after 3 months to measure the effect.

👉 If anyone wants to share their results with me, I will happily provide recommendations tailored to your numbers.

⚠️ Don’t supplement blind
I see so many people on the socials, especially ‘influencers’ giving it the big one because they include vitamin D3 in their stack, but they never state what their levels are, or what they were before supplementation 🤦

👉 Include Vitamin K2, MK-4 and MK-7
D3 helps your body absorb calcium. K2 makes sure it ends up in the right places like bones and teeth and not arteries. This is why I recommend both forms to all my clients:
🧈 MK-4 — naturally found in grass-fed meats & butter
🟡 MK-7 — common in supplements (longer shelf life)

Both matter, and it's very difficult to acquire this nutrient via dietary intervention alone, trust me I've tried.

Takeaway:
🔹 Test your Vitamin D
🔹 Supplement based on results, not trends
🔹 Always pair with K2 (MK-4 & MK-7)
🔹 Retest in 3 months

Let’s go - Test your levels, share your results with me, and get dialled in for the winter 💪

When you're 42 years old but don't want to look like it, Alitura Naturals clay mask to the rescue...I probably need to d...
06/11/2024

When you're 42 years old but don't want to look like it, Alitura Naturals clay mask to the rescue...

I probably need to do this more often 🙈

This isn't a 'what I eat in a day post', or it certainly isn't intended to be, but most days I don't track my dietary in...
06/11/2024

This isn't a 'what I eat in a day post', or it certainly isn't intended to be, but most days I don't track my dietary intake...

That said, when asked how many calories I consume, without much calculation I could quite confidently say around 3,000, with a minimum of 150g protein.

And that the remaining calories will be approximately 100-250g for carbohydrates and 100-150g of fats. Carbohydrate intake usually on the higher end if I've trained.

As you can see, my diet isn't perfect. However, what I want to capture and demonstrate is that perfect isn't a good dietary goal to have. It's not sustainable and at the smallest change to your routine you'll find yourself failing and potentially going completely off track.

And so rather than trying to focus on making your diet perfect, let's focus on improving what you can, where you can, and over time small dietary changes will stack up and improve your overall health and body composition.

You could probably argue that yesterday's dietary intake for me is an example of an 80/20 diet, i.e.; 80% whole foods / 20% processed, and I'm ok with that in my life right now.

But look at the boxes I've checked;

Calories goal ✅
Protein goal ✅
Carbohydrate intake to reflect training ✅
9 servicing of fruits and vegetables ✅
A wide variety of foods ✅

So if/when you see me posting pictures of my physique, please don't tell yourself that I must have the best diet, and that you couldn't possibly adhere to a diet that will get you the results you want.

Your diet just likely needs a few adjustments, not a complete makeover, and you certainly don't need to be eating chicken and broccoli 5 times a day 😂

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