Lloyd Tonkin - High Performance Strategies

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Lloyd Tonkin - High Performance Strategies

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

Website: https://highperformance-strategies.com

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

05/11/2026

Trained 5+ years and still chasing an advanced physique?

You don’t need more motivation. You need better information.

I post the methods that actually work for experienced lifters. No bro science. No misinformation.

Follow so you don’t miss them.

02/11/2026

Can you still get great results after 12 years of training?

Absolutely, with the right strategy in play.

As shown with my man Lars Atkins

10 week fat loss phase boxed off with great success.

This is the 3rd time Lars has been back on the service.

Which is always a compliment when someone comes back on board.

This time around we covered some new ground.

Lars came back to me after a work role where he had no gym and no control over
what he ate.

When he got his choice back, he had to rebuild his habits from scratch.

So rather than adding more, we reset the foundation first.

Which is what more advanced individuals need to do sometimes to be able to create runway to progress further.

88kg down to around 81kg with abs showing 👊 (continued to drop to 97kg)

And the best part of this is, the habits are now on autopilot.

He’s eating ~800g of fruit and veg a day, his sleep and steps are sorted and
he’s no longer reaching for a takeaway because he doesn’t know what to eat.

In his words, “All the parts of the program are pretty much automatic now.”

He’s now in his reverse, and his weight is still coming down while his calories go up.

All while having created a long runway to taper calorie up on and take his physique and performance to a whole new level!

Exciting times ahead.

Amazing work Lars mate. You’ve really taken on these habits and the results are speaking for themselves!

If you’ve been training for years and your progress has stalled

DM the word RESET and we’ll chat about what that would look like

01/11/2026

Last couple of weeks 📸

27/10/2026

The key to building a truly advanced physique?

It’s not some secret diet or advanced training programme.

It’s something far less exciting.

PLANNING.

I’ve had a few conversations with guys recently, and something has become increasingly clear.

A lot of guys want an advanced physique but still approach their year with a beginner’s mentality.

Too much time spent dieting.

Not enough time spent at higher calories building muscle and improving performance.

And nowhere near enough consideration for how to transition effectively between the two.

Even worse for those on PED’s or hormonal support, that requires even further detail with planning.

Your fat loss, reverse dieting and gaining phases should be planned with the precision of a military operation.

Every phase should have a purpose.

Every phase should set up the next.

All structured around your lifestyle, commitments and goals for the year.

Because advanced physique development requires more than advanced training knowledge.

It requires advanced planning.

So here’s something to think about.

If you’ve been training for 10 years but have never properly planned or successfully executed the different phases of 12 months of physique development…

Have you really got 10 years of experience building your physique… or have you repeated the same year 10 times?

22/10/2026

How quickly can you see results?

Well… pretty bloody quickly with the right strategy in play

And the right goal and deadline set.

As shown with my man Alfie Imperio Sambile

8 week mini-cut boxed off with great success.

This is the 2nd time Alfie has been on the service.

Which is always a compliment when someone comes back on board.

This time around with even more refined approach and with Alfie applying himself more than ever, he’s brought a much improved look in only 8 weeks.

4.5kg down and muscle clearly built 👊

And the best part of this is, his big goal is to build muscle to change his physique long term.

This was just a small step to set up the bigger, long term changes.

Which is always my favourite approach.

Get someone in shape straight away, while also creating a much better starting position to build muscle for long term physique progressions.

Exciting times ahead to build on top of this!

Amazing work Alfie mate. You’ve really committed to the process and the results are speaking for themselves!

If you are looking for a quick turnaround on your physique and/or looking to set up longer term results

DM the word RESET and we’ll chat about what that would look like

20/10/2026

Some very impressive physiques at this year’s British finals!

As always, it’s very motivating to see what progressions are being made by others.

Some incredibly aesthetic physiques being presented that I know these individuals will be proud of in years to come when looking back.

Outside of building lean mass for health and longevity benefits and having purpose to train, eat and recover well on a regular basis

developing the physique/physically becoming the person you want to be will be one to look back on with pride.

Having given something your all and not having to live with the “what if” or regret of not following through and doing something properly.

Throwback to my best look to date.

And the one to beat 🫡

Only 78kg here.

I wonder if we can get it to 85kg eventually.

It will take time, but this game is a marathon not a sprint 👊

17/10/2026

A few bits from recently

Been locked in on a couple things

Loving it 🙏👊

14/10/2026

The competitive clients High Performance Strategies has helped get to stage.

I absolutely love the tunnel vision and focus a big goal like this can bring to you.

It’s also big challenges like this that show you exactly who you are as well.

You find out what you’re really made of when you get tested.

Do you moan?

Or are you grateful for the opportunity to even be able to do this.

Do you run from the hard work?

Or do you lean in and learn how to overcome the barriers.

Do you cave to peer pressure the moment someone offers you something?

Or do you keep the promises you made to yourself and stay committed to the process you started.

Big goals like a comp prep strip away the excuses.

There’s nowhere to hide.

And that’s exactly why it’s also not for everyone.

Before I even entertain the idea of helping someone prep, I always need to have established a strong “why” from them.

Truth is, I’ve told more people not to compete than to compete.

Not everyone’s life gets better from stepping on stage.

But for those who live for big challenges and thrive under pressure, nothing else comes close.

No other goal runs 24 hours a day, 7 days a week.

No other goal tests you physically and mentally like this.

The clients in this post learned so much more about themselves than just the physique change.

So shout out to them for putting themselves in that position.

If you’ve been training for years and you’re ready to find out what you’re really capable of

Drop me a DM and we’ll talk about how we can set up a goal and more advanced strategy to get you there 👊

12/10/2026

Trained 5+ years and stopped progressing?

It’s not your effort. Your strategy needs adjusting.

I post the methods that actually work for experienced lifters.

No bro science. No guesswork.

Follow so you don’t miss them.

Address

Unit 2, Tolladine Road
Worcester
WR4 9NB

Telephone

07453268212

Website

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

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