Tommy Bastin Coaching

17/06/2026

PLEASE Watch this Before You Take Steroids!

I have had hundreds of conversations with men as old as 60+ & as young as 15 who want to begin taking Anabolic steroids.

I have thought about my answer to this question over a long period of time & I have narrowed it down to the most powerful points.

I used to inform people of the risks, the potential health issues, the changes to their mind & body that they may not expect. Generally this doesn’t carry enough weight to make them consider what’s up ahead.

So this instead of educating, I ask them these questions back. The effect this has is astounding. When people have to look deep into the future at themselves they begin to understand what they actually want.

The UK has an estimated 0.5- 1 Million steroids users & growing.

The USA has an estimated 3-4 million steroid users & growing.

The awareness of anabolics can be seen as helpful & destructive at exactly the same time.

The more we know the more we can stay healthy but the more it is spoken about the more usage is normalised.

I have been working extremely hard over the last year to form partnerships with some of the best UK & USA private bloodwork clinics to help direct people who are concerned about their health to the people who I would consider the BEST in their field.

If you need to check on your health & are a resident of 🇬🇧 OR 🇺🇸

DM me - HEALTH

13/06/2026

The work teaches you what the planning never could.

12/06/2026

The second part is the only way you can get six pack abs by the way !

this skill decides if you live your dream life 👊

12/06/2026

Can’t Be Mad at the Look This morning!

-Body weight slowly dropping
-Quad striations coming through & overall vascularity
-body fat levels coming down & body composition changing significantly.
-tan is helping visually a lot ! 🌞

Performance is very high
-strength is being maintained if not slowly rising across the programme
-energy is high in the gym & intensity is top level
-brain is firing on all cylinders !

Credit to my coach steering the ship in the right direction to maximise my efforts 🫱🏾‍🫲🏽

Next thing will be a posing coach, any recommendations in the south west would be appreciated 🫵🏻

11/06/2026

Dm COACH

Reps in Reserve can be a very handy tool in the box!

Most people try to train to 1-2 reps in reserve without ever knowing truly what their limit (failure) is.. inevitably they end up leaving 4-5 reps in the tank on every set & leave the potential gains on the table.

The best way to use RIR effectively is to find out where failure is for you throughout your programme.

Spend 3 weeks cycling through your movements, push a few sets & rotate this weekly to find technical failure, muscular failure or a combination of the two.

You’ll find out your limits & then you can pull back where necessary to find the sweet spot!

The sweet spot will likely be a few more reps than you initially expected once you truly see how far you can push a set.

You can take more of a beating than you think & still recover for the next session.

Once you find that sweet spot you can refine it and find that perfect balance between progression & recovery!

10/06/2026

ME VS ME

DM - COACH if you want a transformation like this 🫵🏻

After two ACL ruptures & 1 surgery I had to leave my sport behind & begin re-building.

(If you don’t know what an ACL rupture is- I dislocated both knees playing football & snapped a ligament)

My sport, my social life & my obsession was dragged out of my life & I had to find a new inner Beast!

It started with re-hab from my injuries, re-gaining balance. Re-gaining mobility in my knees & then ALOT of ironing out work throughout my entire body to get back to normal.

I found myself enjoying the strength training again & before I knew it I was obsessed.

The only sport I can safely play now is Golf & I am neither old or pretending to be rich so training like a beast in the gym was the only way to go.

Headphones in- coach hired- nutrition & training in check- let’s Go- no distractions!

Did it take 6 weeks ? Nope… was it easy ? nope… did I enjoy every single moment of it… Nope

But I Fu***ng loved the man it built inside of me.

Resilient, hard working, determined, organised, precise

At the time of the second image I was running 2 businesses & a side hustle, living 3 hrs from home near London, renovating a flat, studying property in my spare time & crushing life in every aspect of the word.

Remember this last part

The physique is not the transformation here, the body you see is a Bi-product of the person I became!

08/06/2026

DM me COACH

Flexible dieting- if it fits your macros is an honest to god Nightmare.

People often think it’s quicker & easier - it is if you don’t want to progress…

People think it’s more convenient- Just not true..

It’s reactive dieting, progress comes from being proactive.

Plan ahead with meals you enjoy. Nutritious, quality meals with the numbers already in place.

No room for error, more enjoyment, meals you actually like. You’ll never have to cobble a meal deal together again.

Besides flexibility is supposed to help you enjoy a diet, I’ve never seen someone truly enjoy a grab and go sandwich & protein bars are like chewing through a chocolate brick…

Working out your macros and calories daily stood in a shop double checking the numbers is extremely boring & even worse when you don’t make any progress…

You can still have flexibility within your structure- it just means being a little more organised.

We work together on designing a plan you can stick to, enjoy & progress every single week. Communication is key 🫱🏾‍🫲🏽

07/06/2026

What I Eat & Drink while away.

Dieting flexibly while away like this can be a headache if you don’t set yourself some targets.

The most important ones to hit are your daily calorie goal & protein.

Carbs & fats will be varied around your food choices & you have to remember that Restaurants make their food because of how amazing it tastes they don’t care if you keep your Abs or not so always bare that in mind so prioritise protein first!

An additional few things that will help you are as follows.

-Avoid mix grills, platters or any buffet type set ups, your portion control just goes out the window.
-Avoid burgers or pizzas, they often come with chips & honestly your calorie estimation could be out 500 either way alongside a drink.
-Make it easier for yourself & just drink 0 sugar drinks, water & black coffee, if you’re walking around & active you’re going to get hungry & if you waste those calories on drinks you’ll kick yourself !
-You don’t alway have to eat out, we spent a few days making our own lunch from the super market, quick, easy & we chose the ingredients.
-Hit 12K+ steps per day, trust me you’ll thank yourself, these won’t be your normal walk on a treadmill steps either, these will be incline, decline, up steps, down steps, over walls, sand & cobbles while carrying a rucksack in 35 degree heat.

So now you’re set for your next one. Need any more tips & tricks, pop me a message ✉️

06/06/2026

At first I was reluctant to come on holiday.

I had too much work to do, Maisie said that’s what I always say…

Then I thought back over my additions to my ‘to do list’

… I realised that I’ve never actually competed it.

Each and every day brings a new task, a new opportunity, a new problem to solve.

That’s my fault, I could just stop writing things on there.
.well this week I did, I completed my tasks Monday & Tuesday, the laptop went away, the work book was closed & I switched off

Sometimes it’s the best thing to do, come back with a clear mind, refreshed and ready to go again.

If all you do is dig & keep digging, you will never step back to find out you may actually be digging in the wrong place entirely!

Peace, calm, relaxation ☀️

A new fresh set of bed sheets for the mind 🧠