Training

Strength training progress and nutrition information

Current phase: Maintenance (since October 2026)

Maintaining strength and rebuilding knee stability.

I treat training mainly as a hobby, and try to optimise my programmes and nutrition around my research commitments. My current focus is maintaining muscle mass and rebuilding enough knee strength and stability to return to Muay Thai. My workouts are logged on Hevy. You can find other things I track, including runs and hikes, here.

Current Stats

Height
6'1"
Weight
15 st 0 lb 210 lb / 95.3 kg
Body Fat
~25%
Goal
14 st 0 lb @ 20% BF

Current Training

Strength Training

I currently train on a 5-day Power/Hypertrophy Upper/Lower split.

Conditioning and Muay Thai

I sprint once or twice a week for conditioning and cardio. Muay Thai is currently on hold while I recover from a left knee meniscus tear.

Programmes

Current PHUL Previous PPLUL 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
~2,700 kcal/day
Protein
~190 g
Carbohydrates
~215 g

Supplement Stack

General Health

Training

Joint (Knee) Support

Other

Pre-workout

General Sessions

Personal Best Sessions

Milestones

  1. –

    Major long-term cut

    19 st 13.3 lb → 13 st 11.8 lb

    Average loss: 1.37 lb per week

Future Goals

1Reach 15% body fat
2Improve bench to 100 kg
3Improve squat to 150 kg
4Return to Muay Thai