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.

Then vs now, these pictures are exactly 13 years apart.On the left is 31 years old within a couple of years of finishing...
25/08/2026

Then vs now, these pictures are exactly 13 years apart.

On the left is 31 years old within a couple of years of finishing Royal Marines training, and arguably the fittest and strongest version of myself:

63kg, 8–9 hours sleep every night, training 4–5 times/week, and these were my numbers:

5km Run: 18:49
Bleep Test: 13.6
Bench Press: 97.5kg
Back Squat: 115kg
Deadlift: 140kg
Pull-ups to beeps: 12
Push-ups to beeps: 64
And the ability to yomp for miles carrying approximately 60lb+

Fast forward to today and to the picture on the right taken just last week, 44 years old, 67.7kg, 5-6 hours sleep on a good night, training 2-3 times/week, 2 young children, a subsequently lot less energy and motivation. Here are the numbers I have achieved in the last 12 week:

5km Run: 22:45
Bleep Test: 11.7
Bench Press: 93.5kg
Back Squat: 107.5kg
Deadlift: 155kg
Pull-ups: Untested but likely 12, especially given that I can perform weighted pull-ups with +25kg
Push-ups to beeps: 36
Bleep Test: 11.7

The 31-year-old me was clearly impressive, and he might think he’s safe because he’s got youth on his side. He’s not. I’m coming for his fitness, strength, endurance and work capacity 🤣

44 vs 31 = Different body. Different life. Very different circumstances, but underneath, the same competitive athlete always competing with myself. Eventually I’ll hit a point where are my numbers inevitable decline, but I’m going to delay that day for as long as possible, not just for myself, but for my family and those around me who depend on me being my best and setting the standard 🚀

Sorry not sorry… progress photo update 💪As you know, these last few months I have been working hard towards achieving th...
19/08/2026

Sorry not sorry… progress photo update 💪

As you know, these last few months I have been working hard towards achieving the 5% Strength Club standards:

Bench press = 1.5× bodyweight
Squat = 2× bodyweight
Deadlift = 2.5× bodyweight

And this is the first time I have followed a programme where aesthetics and physique development haven’t been the primary goal, and the focus has been almost entirely on all-out strength.

My programme has only included one conditioning session on rotation with the occasional hike, and more recently 5km runs.

Some will argue that I should have increased my calorie surplus to maximise muscle and size while pursuing these strength numbers, and I agree there is an argument for that, but the downside is that gaining more bodyweight also increases the target relative to the strength standards.

And actually, I’m really happy with how I’ve maintained my physique while pushing my strength to levels to the absolute limit, especially whilst only training on average 2–3 times per week / 10 sessions per month and at the same time as managing sleep debt, 2 young children, school holidays, work and life in general.

2 weeks remaining, let’s goooooo 🚀

My training probably isn’t better than yours, and my energy, sleep, focus or motivation to train definitely isn’t.I’m ju...
19/08/2026

My training probably isn’t better than yours, and my energy, sleep, focus or motivation to train definitely isn’t.

I’m just consistent, and whilst I can’t train as much as I’d like, and for a while actually, not matter what, my training is always progressive and programmed towards a balanced strength profile, optimal body composition, aesthetics and symmetry.

That’s it.

Then in terms of nutrition, some days are better than others, but I’ll always be within 10-20% of my calories and macros and try as best possible to ensure micronutrient requirements are met 💪

19/08/2026

5th session of the month, school holidays init 🙃💪😂

07/08/2026

Hey everyone, my next training programme is now live - Athletic Strength & Conditioning - Upper/Lower Hypertrophy & Strength/Cardio Conditioning

Programme Overview:
Designed to develop a well-rounded athlete by combining strength training, physique development and cardiovascular conditioning.

Programme Structure - Training follows a repeating 6 session rotation:

1. Upper Strength / Hypertrophy
2. Lower Strength / Hypertrophy
3. Strength Conditioning – Ste’s WOD
1. Upper Strength / Hypertrophy
2. Lower Strength / Hypertrophy
4. Cardio Conditioning – MIKKO’S Triangle

Once completed, the cycle repeats at your discretion, but typically structured as:

Week 1
Monday: Upper Strength / Hypertrophy
Wednesday: Lower Strength / Hypertrophy
Friday: Strength Conditioning – Ste’s WOD
Weekend: Longer aerobic activity (run, hike, bike ride or similar)

Week 2
Monday: Upper Strength / Hypertrophy
Wednesday: Lower Strength / Hypertrophy
Friday: Cardio Conditioning – MIKKO’S Triangle
Weekend: 5km performance run or similar conditioning session

There are two cost options for this service:

Option 1: £149/month - https://www.trainerize.me/profile/stethomashealthandnutrition/?planGUID=f967b066891247f59ea409be57da77f7

Option 2: £75/month - https://www.trainerize.me/profile/stethomashealthandnutrition/?planGUID=110eb6c78d234c7695cc4eef54b3ccd8

The key difference between that one involves weekly check-ins for increased accountability, one allows you to choose your own progression rate. Both however, have a built in progression trajectory 💪

06/08/2026

6:15am fun and games 😂

4 weeks remaining in my all-out strength programme…And this is the first time I’ve ever followed a training plan where a...
04/08/2026

4 weeks remaining in my all-out strength programme…

And this is the first time I’ve ever followed a training plan where aesthetics and physique development haven’t been the primary objective.

Because when you’re chasing strength numbers rather than hypertrophy, there’s inevitably some trade-off. You’re optimising your training for performance, not for looking your best.

That said, I’ve deliberately kept a conditioning session in every other week, along with the occasional 5km run and hike in an attempt to maintain a decent level of conditioning and aesthetics whilst still pushing my strength to a level I’ve never reached before.

So close now to reaching the 5% strength club standards, will I do it 💪

These are the supplements I recommend for most people;Magnesium Vitamin K2Omega 3Collagen with Vitamin C Creatine Vitam...
02/08/2026

These are the supplements I recommend for most people;

Magnesium
Vitamin K2
Omega 3
Collagen with Vitamin C
Creatine
Vitamin D (only if you know your blood levels)

This isn’t an extensive list, there are obviously other supplements that can be beneficial, but beyond these basic requirements, anything in addition becomes more targeted to the individual and their needs.

This is a good foundational stack that ticks a lot of boxes in terms of overall health and based on what is likely to be lacking in most diets.

Only once these foundational supplements are consistently in place should you be thinking about targeted / second-line supplements.

And as you know, I have very strict criteria when it comes to supplements which many brands for various reasons do not meet. One of the biggest reasons being they simply do not contain what they claim on the label, something that has been repeatedly shown through 3rd-party testing.

Therefore choosing a low cost option may seem like financial gain, but the reality is that the brand’s primary objective is probably profit rather than health or providing high-quality, potent, evidence-based supplements.

You can probably tell I’m quite passionate about this, and this is because over the years I’ve spent a lot of money on supplements, a lot, which in some cases, turned out to be a waste of money.

Therefore I now only use brands that can demonstrate the highest quality.

If anyone would like any specific recommendations please feel free to reach out, and you’re more than welcome to use my client discount code: STEJAY21

https://www.lovelifesupplements.co.uk/STEJAY21
https://zooki.com/STEJAY21

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