https://www.facebook.com/109904615231632/

Sam Tomlin Coaching, Milton Keynes (2025)

06/08/2025

This is what a true black & white transformation looks like. ⚫⚪
Same weight. Completely different physique.

started his journey with solid body fat levels, so our first focus was clear: build muscle.
We pushed his weight up until the muscle-to-fat gain ratio hit 1:1 — the sign it was time to shift gears.

After a short holding phase, we entered fat loss — stripping body fat while preserving the new muscle we built.
The result? He returned to his starting weight, but with drastically lower body fat and higher lean mass.

Now, post-cut, we’re pushing again — 2kg up from where he started, but in far better condition.

Improving body composition naturally isn’t about shortcuts. It’s a constant, strategic manipulation — pushing, pulling, and adapting until the body responds.

📸 Check the last slides to see how each phase unfolded.

Results to date:
➕ Lean Muscle: +5kg (dry muscle mass)
➖ Fat Mass: –4kg (pure fat loss)

If you’re ready to level up your physique — but not sure where to start — drop me a DM.

27/06/2025

Another year older — and far from slowing down. If anything, I’m improving with age.

Decades in, I’m still refining my training and nutrition based on real feedback from my body — not trends.

My goal has always been the same: build the most aesthetic physique possible, for myself and for my clients.

To do that, I constantly study, test, and apply new diet strategies and training methods — not just for theory, but to coach at the highest level.

15+ years of hard training, dialed-in nutrition, and relentless learning. This kind of progress doesn’t happen overnight.

If you’re serious about building your physique, DM me — July coaching spots are now open. 👊🏼

09/05/2025

10 year throw back to the competition days 🏆

Back when I was legit shredded not just holiday lean

This guy here was another level of dedicated

Was never the biggest but could always dig deep for that condition

Haven’t got it in me to get my back like this anymore, proper hard graft

If you want to get in better condition this summer then give me a shout 👊🏼

23/12/2024

Andy came to me with the aim of getting in the best shape of his life

Goals from the start were simple, get lean whilst focussing on bringing up delts, chest and arms for a more balanced physique aesthetically

As you can see we managed to nail every goal! Going from a blocky shape to V taper frame

It doesn’t always work out like this but every time I made adjustments his body responded well

This s**t isn’t rocket science and can often be over complicated

These were key to Andy’s success

1. Training programme designed to bring up weak body parts with appropriate volume and recovery in place
2. Diet plan including all the foods he likes tailored around how his day pans out
3. In person check ins for accountability, accurate progress assessments and diet training/adjustments
4. Implementation of specific supplements when they were needed, not just for the sake of it
5. Disciplined throughout and trusted the process

Calories have been raised now as we move into a consolidation phase

Goal from then will be to slowly increase calories and add lean tissue whilst keeping body fat levels relatively low

When body fat is low coming out of a long diet phase it’s the perfect time to add size

If you need help in the new year with your own physique goals then drop me a DM

12/12/2024

My best shape of 2024

Held around this from April until September

Training around 60-70% due to shoulder injury most of the year

No crazy amounts of supplements

No endless cardio or beating myself up in the gym

Drunk and ate what I liked most weekends

The key to this was putting in the work earlier in the year during the winter months

By dialling in then it allowed me to be more relaxed when I wanted to be, around the summer and on holidays

Don’t be that guy that leaves it until the last minute and DMs me 3 weeks before their trip to Ibiza wanting to get massive and shredded 😂

Taking on new clients now to start in January, so drop me a DM if you want to set up a plan to be in shape for summer 2025

Summer bodies are built in the winter

07/10/2024

The average gym physique is only a few short weeks away from being in the top 1 percent

And it’s often only a few small adjustments to diet and training protocol that makes all the difference

The thing most my clients have in common is that they’re all training hard, eating relatively healthy and taking supplements they think are helping them

What I do is make some alterations to the things they’re doing and optimise every aspect of what’s important to get them in the best shape possible

This client was no different spinning his wheels for years and making very little progress if any at all

I transformed his physique into something special over a few month period

Don’t settle for mediocre, drop me a message now to make a change

03/09/2024

Big transformation for .hamilton92 over the last year

When James came to me he was stuck in the same spot he’d been for years

Always training hard, eating healthy but seemingly unable to really progress

What I specialise in is taking people who already have a decent base in the gym and then fine tuning everything to get them in the shape of their lives

He looked phenomenal for his shoot with us now aiming for a couple natural competitions within the next few months

With the summer ending it’s the perfect time to start your own transformation journey

Drop me a DM to get booked in for a free consultation

07/08/2024

Scott looks like a whole new person after this glow up

Gone from a 4.5/10 to at least an 8.5/10

Completely transformed his body over an 18 month period, add some tatts and a tan and he’s a new man

Shifting his body fat from 36% all the way down into single digits, crazy how much that changes the face too

Amazingly body weight is very similar in both pics which shows in black and white how much lean mass has been gained

Scott came to me after not really seeing any meaningful results for a while, despite consistent training and dieting

We used a number of different training and diet protocols throughout the process, experimenting and finding out the best set up for him personally

If you’ve hit a wall with your gym progress and need to switch things up, then fire me a DM and get booked in for a consultation

05/07/2024

Zach went from harassment to flirting in only a few months

First phase was stripping all the body fat off that he had accumulated over the last couple years. This took around 3 months to go from 93kg at 19% body fat down to 83kg at 8%

Up next was the gaining phase where we took him from that 83kg at 8% up to near 100kg at around 10-11%. This was done over a 5 months period

Then the final phase the goal was to drop body fat levels even lower than the last time whilst coming in at a higher body weight

We absolutely nailed this ending with some crazy stats — 90kg at 6% body fat

The last cut we did in a relatively short space of time due to him wanting to be ready for a specific holiday (completed within 8 weeks)

Transformation completed within 10 months consisting of 3 phases

End results 📈

👉🏽 Body fat — 19% down to 6% (13% ⬇️)

👉🏽 Lean body mass — 75kg up to 85kg (10kg ⬆️)

👉🏽 Fat mass — 17.5kg down to 5.5kg (12kg ⬇️)

*Stats based off of 9 point calliper test

Drop me a DM if you’re in a similar position and would like to see these kind of results 👊🏼

06/06/2024

What does it take to transform your body in a matter of weeks?

Let me give you some background info here to start with

I’ve known Jamie for years and first coached him back in 2015

Got him in the shape of his life and stayed stayed with me for a bit until I moved gyms

Over the last few years he’s held a pretty good shape but never really pushed on from the foundation we built before

He’s still been training regularly and eating the right foods, but it’s the details that make the difference

When I coach people my job is to control and manipulate as many variables as possible to ensure we’re making constant progress

This starts with exercise selection, ex*****on and intensity. Optimising these at the start is so important and they’re things that he has not been on point with in recent times

Next is being precise with diet/supplementation and having all the right nutrients and timing these to drive training performance and recovery

Another factor that needs to be controlled is energy expenditure. This needs to be managed through the weeks in order to stay in a calorie deficit whilst keeping fatigue low (this is very important as calories get lower)

Lastly, the monitoring and analysis of results. It’s so important because it’s based on this data that amendments to the plan can be made

Jay has progressed more in the last 12 weeks than he has in the last few years and it’s all from a few simple but essential changes

If you’re stuck in the same position year in year out and want to be in better shape then the best advice I could give you is hire an expert

That could be online or in person but find someone with a proven track record that gets results consistently

If you want to know more about my coaching plans then drop me a message 👊🏼

17/05/2024

Can you build muscle and loose body fat at the same time?

The simple answer is yes, however it’s far more complex

If you’re just starting training or have trained before and you’re getting back into it, then it absolutely is possible to do both at the same time

Also if your training and diet isn’t very optimal right now and then all of a sudden you’re eating perfectly and training is spot on, then again it’s totally possible

For advanced lifters that have been ticking the boxes for years then it gets to the point where you have to pick one or the other

As going for both will often leave you achieving neither

To loose body fat you’re going to need to be in a calorie deficit and you’ll be looking to hold onto as much muscle as possible (however some loss in inevitable for most)

And to gain muscle you’re going to be in a slight calorie surplus and you’re going to want to limit body fat gain as much as you can (however some fat gain is inevitable also)

With Luke’s transformation over the last 10 weeks we actually managed to loose a lot of body fat whilst gaining a few kilos of lean muscle a long the way

This is a result from him taking his training and diet to another level, tracking and controlling every aspect necessary

Structure, accountability and monitoring all variables is the difference between you staying exactly the same or progressing when it comes to your physique

Stop being average and start taking action today, drop me a DM to find out how I can help you get into the best shape of your life this summer

08/05/2024

Let’s talk about genetics

When talking physique development they definitely do play a big role

But what is often discarded is how someone’s personality traits dictate results

I’ve coached people with incredible genetics and potential but without the ability to stick to the diet for longer than a couple weeks they ended up never progressing

I’ve also coached people with great genetics but they have a low tolerance to pain and aren’t able to really push themselves when training and they also never changed

Then on the flip side I’ve coached people with poor genetics that have the ability to widthstand the pressures that the pursuit of extreme physical development place on the body

Harrison is a great example of someone who has average genetics (not poor by any means) but an unwavering will and determination to succeed with whatever his goals are

He has the ability to push his body to extreme levels of pain when training which enables his body to adapt from the progressive stress he’s placed on it

And he also the ability to endure the discomfort of force feeding himself when in a gaining phase or starving his body to the point of extreme hunger and fatigue in a fat loss phase

These traits in a person far outweigh the genetic advantages some people have from birth, I have seen this time and time again

Here we are after one year working together and completely natural. 10 week fat loss phase to began this time last year. Followed by a gaining phase that lasted around 6 months. And then 14 week slow diet this year to reveal the extra tissue built

Love projects like this where I can use my full coaching knowledge and skill and know it’s going to be utilised

Sam Tomlin Coaching

06/08/2025

27/06/2025

09/05/2025

23/12/2024

12/12/2024

07/10/2024

03/09/2024

07/08/2024

05/07/2024

06/06/2024

17/05/2024

08/05/2024

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category