Lloyd Tonkin - High Performance Strategies

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Lloyd Tonkin - High Performance Strategies

Offering in-person (Worcester based) and online coaching services.

Website: https://highperformance-strategies.com

Book a consultation: https://highperformancestrategies.wufoo.com/forms/z14qxxod0zqdmlo/

07/09/2026

Live by the sword, die by the sword 🗡️

I’ve posted a load of transformations recently.

But I’ve never posted my own.

Which doesn’t actually make any sense haha

As I’ve been using the same methods delivered through High Performance Strategies for the last 10 years.

They were supported by evidence then, and there’s even more evidence behind them now.

Sure, I’ve made a few tweaks and additions along the way.

But some of the methods I still use today date back to the Silver Era of bodybuilding even before Arnold’s time (and before steroids influenced sub optimal training decisions).

Many coaches promote their services using their own results, despite being coached by someone else using completely different methods 🤔

Well what you see here is 100% self-coached, using only High Performance Strategies methods.

Methods grounded in solid theory, scientific research and strong real-world evidence.

Aka… the only way a true health professional should deliver a service in my opinion.

Not relaying bro science their coach gave them (that wouldn’t be suitable for different individuals anyway lol).

But anyway… here’s to 10 years of High Performance Strategies GAINS.

I reckon there’s still more to squeeze out of this rig… 👀

I even have a resource that goes over the key ones, dm if you want it.

Or DM “RESET” if you want to get to work implementing straight away

06/09/2026

Another night drinking everyone under the table

*That didn’t happen

Congrats to Scott and Meg 🙌

02/09/2026

Your fat loss phase nutrition should look different to your gaining phase nutrition.

Most people actively choose to make their fat loss harder.

Then wonder why it takes forever and diet fatigue hits them like a truck.

Eating rice on low cals… silly.

Eating too many simple sugars on low cals… zero sense.

Consuming lots of liquid cals… yeah good luck with that.

You stretch the phase out longer.

You suffer more.

You get worse results.

It’s not discipline.

It’s just simply poor strategy!

With no excuses with the research available to us that prove this.

The advanced approach uses foods that keep you full on fewer calories.

Whole foods with actual satiety.

Protein density that doesn’t leave you hungry.

You cut faster.

You suffer less.

And it just makes sense!

Obviously there are exceptions…. Some people’s calories never get very high or have massive appetites so more volume needed.

But for the majority, cycling your nutrition with your training phase is non-negotiable.

Especially as you get more advanced looking to get leaner on lower cals and bigger on higher cals.

Realised you eat the same all the time and it hasn’t worked?

DM RESET if you actually want to do this properly.

31/08/2026

Quick wedding prep boxed off for big Jai Smallwood 💪

I’ve known Jai for years now, so it was great to finally get some work done together and see what we could do with the physique he’s been slowly building over the years.

As a coach himself, he’s no stranger to knowing how things work.

But as with the majority of our clients who are more advanced and have been training for years…

There is always more to be done!

In this instance, being one of the coaches on the client team, it was about outsourcing and getting a fresh set of eyes on things.

Because the longer you’ve been training, the easier it is to get stuck in your own ways.

“You can’t read the label from inside the jar” as they say.

You know what has worked for you before, you know how to train hard and you’ve built years of experience.

But that experience can also mean you keep repeating the same approaches long after they’ve stopped giving you the same return.

Especially as your body, lifestyle and circumstances change over the years.

It’s super easy to cruise along and let 2… 5… even 10 years slip by while still training consistently, before eventually realising your physique hasn’t progressed anywhere near as much as the time and effort you’ve put into it.

Jai clocked this early.

He had a clear goal with the wedding coming up and didn’t want to leave anything to chance.

So we locked in.

And here we are.

Wedding and honeymoon physique acquired 💪

It wasn’t a smooth sailing fat loss phase either.

There were plenty of social events to navigate along the way, but that’s the reality of committing to a goal. You make the right calls, accept that sometimes the goal has to come first, and get the work done.

Jai had already put years of work into building a solid foundation of muscle mass. Our job was to make sure the work he was putting in now was taking him where he wanted to go.

And we brought the look we wanted 👊

Amazing work mate.

If you’ve been training for years, but your physique isn’t giving you the return you think it should…

DM “RESET” and I’ll show you what we’d change.

30/08/2026

Throwback to exactly this time last year 💪

Seeing everyone competing today in this years PCA Wales brought me good memories from last season.

Where I did my very first classic physique show.

What a show this was.

And what a huge milestone for me personally.

This was genuinely a goal that wasn’t even on the horizon as I didn’t think it was possible with my genetics.

It was a great feeling to see the hard work from 2 years of building muscle pay off.

I really liked this look.

And what is super exciting is that I was only 78kg.

My weight cap to become a professional would be 91kg.

Lots of room to play with if I wanted to give it a good go.

Even seeing an 85kg stage weight would be interesting.

But we’ll see how things play out.

Bodybuilding is still only a small part of my life so it needs to fit in with everything else to be able to give it my best.

But anyway, here are some random bits from night before, morning of and on stage from last year.  I’ve always coached myself, so capturing lots of video is crucial to monitor the look as carbs go in and as I dry off leading to stage.

The look to beat 💪

25/08/2026

A very busy few weeks

It’s been all hands on deck

But still grateful to wake up every morning with a spring in my step and with purpose

Clocking 70+ hour weeks and still loving it

There is no other feeling than setting a big goal and getting after it!

Big sprint to finish the month now

Then hopefully we can book a holiday at some point 😂

I know Melanie Tonkin | IFBB PRO 🌐 needs it

16/08/2026

15+ years condensed into 17 slides.

Where I started, what shaped me, and what’s made me the coach I am today.

A lot has been boxed off in my 31 years, but the story is still being written 👊

05/08/2026

People often expect coaches to talk about mindset.

The truth is, I rarely do.

Most aren’t qualified to do so and a lot of it is cheesy waffle anyway lol.

I’m far more interested in strategy because that’s what does most of the heavy lifting and where the most change can be had.

Get the right training, nutrition, recovery and periodised year plan to bring it all together in place, and staying consistent becomes much easier.

But there is one decision strategy can’t make for you.

You have to decide you’re no longer willing to settle for where you are.

Because if you’ve been training for years, the biggest risk isn’t losing motivation.

It’s becoming comfortable enough to stop evolving.

Then one year becomes five.

Five becomes ten.

Not because you couldn’t have achieved more.

Because you never gave yourself the chance.

That’s exactly why I built the High Performance Reset.

For high performers who won’t settle for average.

And won’t allow themselves to look back and think “what if”.

Create the person you want to be right now!

If you’re done settling for “good enough” and want to find out what you’re really capable of, send me “RESET” and let’s have a conversation.

One place left on this intake before I close this off for a bit.

03/08/2026

High Performance Reset is officially open.

Over the last few months I’ve rebuilt, refined and expanded every part of the programme.

It’s built for experienced trainees who have put years into the gym but feel like progress has slowed, despite continuing to work hard.

This isn’t another generic training plan.

It’s a complete reset of your training, nutrition, recovery and long term progression, built around proven methods and applied to your physiology, lifestyle and goals.

I’m only opening 5 places for this intake.

2 have already been filled.

That leaves 3 places remaining.

Applications close on Friday, or sooner if those places are taken.

After this intake, I’ll be closing enrolment for a little while and just focusing on current clients and those on this current intake.

If you’ve been stuck at the same level for months, or even years, this is your opportunity to change that.

Message “RESET” or apply through the link in my bio.

I look forward to working with the next three 🫡

29/07/2026

When you see progress pictures like these, your brain does one thing.

It finds a reason why you can’t get the same results.

Different genetics. Different situation. Different time. Different something.

Here’s what actually separates these individuals from everyone else.

Nothing.

Their results came from research proven methods. Solid foundational science. Basic physiology that cannot be argued with.

The methods don’t change between individuals. The foundation stays the same. As the majority of physiology, doesn’t actually differ very much between individuals.

What can change however, is how we fit it around your life.

That’s why you see so many different people here.

Different ages. Different training history. Different schedules.

Same science. Different application.

This is what the Reset does.

Takes irrefutable principles and builds them specifically for where you actually are.

If your goal is to optimise your physique and do it the right way with health and longevity in mind, then you fit into the category of everyone in these pictures.

And I’m incredibly confident ninety nine percent of people would transform their physiology with these basics.

Because they’re not guesses.

They’re rooted in foundational sports science and tested thousands of times over.

All it needs is a conversation to see how these methods would fit around you and your life.

And just to give you a heads up, after this intake, we’re tightening our criteria for who we work with.

So this may be your last opportunity to get onboarded if you don’t fall within the we will be look for work with in future.

The High Performance Reset opens Friday. With the deadline one week later.

Message RESET to secure your spot early.

Address

Unit 2, Tolladine Road
Worcester
WR4 9NB

Telephone

07453268212

Website

http://Www.highperformance-strategies.com/

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