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Sam Tomlin Coaching

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Sam Tomlin Coaching

� Online transformation coach

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.

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