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Ad Thomas Training Hypertrophy, Personal Trainer, strength and conditioning

Fitness Instructor from Manchester

> Ex-elite gymnast 5th ranking GB 2012 U16

> proud to have rehabbed myself from having spinal fractures and a hip labral tear through careful training and discipline

> Chemistry Graduate, Oxford

> Keen runner (10km 33:30)

> Injury prevention

Most people will eat something like this…☕ Breakfast: Coffee & biscuit — 70kcal🥪 Lunch: Meal deal — 820kcal🍝 Dinner + sn...
19/10/2026

Most people will eat something like this…

☕ Breakfast: Coffee & biscuit — 70kcal

🥪 Lunch: Meal deal — 820kcal

🍝 Dinner + snacks: 1900kcal

I’m not judging. Life gets busy and it’s so easy to fall into the habit of putting yourself last.

So this ends up happening:

Nearly 70% of your daily calories are consumed in just ONE HOUR.

But instead of focusing on that one hour of overeating, do this:

1) Regular meal times
No fasting, and eat on schedule even if you don’t feel hungry.

2) Bigger meals
Unless you’re a toddler, you need more than 300kcal at breakfast.

3) Intentional 2–4pm snack
E.g. protein yoghurt and fruit. Go into the evening with lower appetite and more control.

4) Stop restricting ‘bad’ foods
As soon as you label it ‘bad’, you may want it more. Intentionally add these into your diet alongside balanced meals. Eat them regularly.

Focus more on what happens BEFORE that one-hour window, and you’ll be less likely to overeat.

If you want my full guide on how to nail your diet, comment ‘CONSISTENT’ and I’ll send it to you x

🏳️‍🌈 Adam Thomas | Online Coach

17/10/2026

sweet potato, beef & egg bake 🔥

460 calories | 40g protein per serving

perfect for meal prep, packed with protein and an easy way to get a decent amount of veg into your diet too!

ingredients (makes 6 portions)

* 250g lean minced beef
* 1 large sweet potato, diced
* 8 large eggs
* 480ml liquid egg whites
* 450g cottage cheese, blended smooth
* 1 red bell pepper, diced
* 1 red onion, diced
* 1 small courgette, diced
* 50g grated cheddar cheese

seasoning:

* 1 tsp garlic powder
* 1 tsp smoked paprika
* ½ tsp onion powder
* ½ tsp black pepper
* ½ tsp salt

method 👨‍🍳

1. preheat your oven to 200°c (180°c fan) and lightly grease a large baking dish.
2. brown your minced beef in a frying pan and cook your diced sweet potato until slightly softened.
3. blend the cottage cheese until smooth, then mix with the eggs, egg whites and seasonings.
4. add your beef, sweet potato and chopped vegetables to the baking dish, then pour over the egg mixture.
5. bake for around 35–45 minutes, or until nearly set.
6. sprinkle your cheddar over the top for the final 15 minutes, then continue baking until golden and cooked through.
7. leave to cool slightly, slice into 6 portions and enjoy!

store in the fridge for up to 3–4 days or freeze individual portions for later 🫶🏻

hard for me to watch you sit there and play small whilst this diva is winning in life and you sit there championing it w...
17/10/2026

hard for me to watch you sit there and play small whilst this diva is winning in life and you sit there championing it without bringing any of that diva energy into your own lifeeeeee come onnnnnnn

16/10/2026

losing further confidence in the with fear mongering on protein, wtf is this?!😣

16/10/2026

what are we doing about this?

i’ve been sitting on this for a few weeks now. the incident happened in september and i immediately contacted network rail sending them the footage i’d found circulating on threads

i actually made this video weeks ago, but for some reason i never posted it. i think sometimes the sheer amount of hate i receive for speaking up about trans issues sometimes gets overwhelming, and over the last month it got a bit much at points

but when trans rights are literally being erased from our TV screens and to top it off the vile creature that is JK Rowling getting her own documentary on BBC, i decided it was time to post and push back

this is NOT ok.

if this were a gay man being singled out and harassed, we’d be kicking off (and rightly so).

if this were a cisgender woman being surrounded while alone in a train station, we’d be kicking off (and rightly so).

so why so lax with trans people? this is not equality.

and when footage like this circulates online without any visible accountability for the perpetrators , what message does that send? it’s just going to empower bigoted and vile people to start attacking whoever they want.

trans women deserve the same safety, protection and solidarity as any other woman 🩵

please like/share x

15/10/2026

the number of gay men i speak to who think a supplement is what they need to get results, or who ask me what they should be taking is honestly quite telling..

it just goes to show the power of social media and marketing

we’ve convinced an entire population that supplements are essential for building muscle, when in reality, if you actually dig into the research (which i’m sure a lot of supplement companies would rather you didn’t), the findings are underwhelming

even for some of the most researched supplements like creatine, the additional effect on muscle growth appears to be very very small, with a lot of analyses actually unable to confidently establish whether there’s any meaningful benefit at all

keep your eyes on the things that are actually going to make the biggest difference: good sleep, hard training with a well structured programme, solid nutrition, paying attention to your protein and overall energy intake, managing/cutting alcohol consumption

supplements should be right at the very top of the pyramid, AFTER you’ve got those fundamentals in place.

because prioritising supplements before addressing those habits isn’t just potentially a waste of money it’s also a distraction from the very things that are going to get you the results you’re looking for 🏆

15/10/2026

h***y for a clean rep 🫦

how are they still going??
14/10/2026

how are they still going??

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