Training
Strength training progress and nutrition information
Current phase: Cutting (since December 2024)
Building a solid base for strength training.
I treat training mianly as a hobby, but try to optimise my programmes and nutrition. My current focus is reducing body fat to 15%, maintaining muscle mass, and rebuilding enough knee strength and stability to return to Muay Thai. Workouts logged on Hevy and runs on Strava, more things I track here.
Current Stats
Height
6'1" Weight
13 st 10 lb 192 lb / 87.1 kg Body Fat
~19% Goal
12 st 10 lb @ 15% BF Weight Lost
6 st 4 lb 40 kg since Dec 2024 Current Training
Strength Training
I currently train on a 5-day Push/Pull/Legs/Upper/Lower split.
Conditioning and Muay Thai
I sprint twice a week for conditioning and cardiovascular fitness. Muay Thai is currently on hold while I recover from a left knee meniscus tear.
Programmes
Current PPLUL Previous Push/Pull w/ Knee Rehab Upper/Lower
Current PRs
Bench Press
85 kg 43rd percentile for age and bodyweight Deadlift
140 kg 53rd percentile for age and bodyweight Squat
100 kg 47th percentile for age and bodyweight Overhead Press
37.5 kg Nutrition
Plant-Based Muscles
Powered by a complete plant protein blend of soy, pea, pumpkin seed, brown rice, and oat. Contact me on Instagram for vegan recommendations.
Calories
~2,300 kcal/day Protein
~170 g Carbohydrates
~215 g Supplement Stack
General Health
Joint (Knee) Support
Other
Pre-workout
General
Personal Best Sessions
Future Goals
1Reach 15% body fat
2Improve bench to 100 kg
3Improve squat to 150 kg
4Return to Muay Thai