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Sam Tomlin Coaching, Milton Keynes (2026)

19/01/2026

May as well jump on the 2016 / 10-year challenge.

Back then my life fully revolved around the gym. If I wasn’t training people, I was training myself — there wasn’t much time for anything else.

I was delivering 40–50 in-person PT sessions a week with only one day off, and honestly loving it for the most part. I was passionate about getting real results with people.

At the same time, I was training myself nearly every day, and a lot of the time twice a day because I loved it so much back then. I actually had to force myself to take a day off.

I was fully focused on competing and building the best physique I possibly could. That year I won the East Midlands show and competed at the British Finals.

I also had a great bunch of clients getting fantastic results — some of them were competing and winning shows too.

It’s mad how much the industry has changed in the last 10 years. Some good, some bad.

It’s great that fitness has become more popular and there are some brilliant coaches and pages out there giving solid information and genuinely helping people.

On the flip side, it’s also saturated with extremely low-quality coaches with no real-world experience of getting results and zero qualifications.

Being in the trenches teaches you things you simply can’t fully learn online or even on courses.

Any OGs out there that can relate?

28/12/2025

A lot of the best results I get with people are the first part of the year

When motivation is high and with less social distractions it’s an ideal time to get your head down

If you get into good habits early it’s much easier to stay consistent with them throughout the year

Here’s a few good ones over the years that have started early on in the year, DM to start your own journey

26/11/2025

🔥 BLACK FRIDAY OFFER 🔥

For the first time ever, I’m discounting my coaching.

Start NOW — get the rest of 2025 completely FREE — and also 20% OFF selected coaching packages.

This includes:
💪 Personalised training program
🥗 Tailored nutrition plan
🩸 Full blood work analysis
📆 Weekly check-ins + direct support
🔄 Full hybrid coaching for maximum results

If you want 2026 to be your best year physically, the work starts now. This is your chance to build the foundation before January hits.

I’m opening just 5 spots for this offer, open to current and former clients also.

DM me “BLACK FRIDAY” to claim one.

11/11/2025

7 weeks into a new programme and new training style

For years now I’ve been in a maintenance phase just doing little cuts here and there for holidays

But I was bored of training and loosing motivation so decided I needed a switch up

Pin pointed a couple areas to work on and set up a new split and different way of training

7 weeks in I’ve made some good progress and fully motivated to train again

Few kilos up in the right places and condition maintaining

Just plain old TRT but I will be experimenting with some peptides within a month or two

Sometimes all it takes is a switch up to gain a whole new focus again which then also translates to other aspects of life

If you’re feeling stuck in a plateau and lacking motivation then hit me up 🤙🏼

03/11/2025

3 phases. 1 goal: transform physique.

A lot of people try and do too many things at once and don’t fully commit to one goal

It’s always best to split things up into different phases and really focus on 1 thing at a time

Here’s exactly how we approached it:

Phase 1 – CUT
Goal: strip fat + improve muscle balance + improve insulin sensitivity
Focus: high protein / strategic incremental calorie deficit / progressive lifts

Phase 2 – LONG LEAN BULK
Goal: build QUALITY mass in the right areas without unnecessary fat gain + change set points
Focus: small incremental surplus + strength progression + food structure

Phase 3 – CUT (current)
Goal: reveal the new muscle we built + push conditioning
Focus: calorie precision + controlled energy expenditure + supplement optimisation

None of this was random.
It was sequenced.
Planned.
Measured.

→ This is how you turn “average gym results” into a serious physique

If you want me to map out your 3-phase plan:

DM me the word PHASE

I’ll show you what each block should look like for your stats & lifestyle.

23/09/2025

A lot can be achieved in 12 weeks if you lock in

This cut went pretty much exactly how I planned and dialled in nicely

Dropping body fat without loosing size is an art and we managed to maintain every pound of muscle

A lot of gym guys I see cutting end up loosing muscle and looking skinny

Calories and macros have to be spot on for this and adjusted regularly based on feedback

Lean bulk has already begun and will push calories up incrementally from here

Goal will be to get bodyweight back up to where he started but maintaining near to his current condition

Give me a shout if you want some help with your own fat loss or muscle building journey

📩👊🏼

02/09/2025

Another aesthetic physique built ✅

Taking everyday gym guys and transforming them into something special is what we do.

After a couple of bulks and a couple of cuts, Eddie now has a serious, sustainable physique.

Like many of my clients, the gaining phase was the toughest part — the force-feeding, the heavy training, and the patience it takes to keep pushing for months. But that’s where the real growth happens.

We added solid lean mass, dialed it all in, and now he’s holding this condition while still enjoying a flexible lifestyle.

If you want to gain size without the fat, drop me a DM — I’ll show you how. 💪

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

Sam Tomlin Coaching

19/01/2026

28/12/2025

26/11/2025

11/11/2025

03/11/2025

23/09/2025

02/09/2025

06/08/2025

27/06/2025

09/05/2025

23/12/2024

12/12/2024

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