Tom Optimal Coaching

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Tom Optimal Coaching

Helping busy men build & maintain an athletic physique in just 2–4 hrs/week.

📍 Glasgow PT | 🇬🇧 UK Online Coach

27/08/2026

Let’s talk about the main thing holding you back right now…🫵

20/08/2026

If you’ve been training for a while but feel like your physique has stopped progressing, you probably don’t need to completely reinvent your training.🧐

More often than not, it comes down to getting the basics right — consistently.

Training hard enough.

Doing enough quality work per week.

Progressing over time.

Eating enough to support growth.

Actually recovering.

The difference between making decent progress and building a physique you’re genuinely proud of is often in the details.

And if you already know your way around a gym, sometimes having a clear plan and someone to help you fine-tune it can make a massive difference.

That’s what I focus on with my coaching: helping people who already train build more muscle, get stronger and take their physique to the next level — without making fitness their entire life.

If that sounds like you, DM me “MUSCLE” and we can have a chat 👊

13/08/2026

Comment “recipe” for the exact ingredients / shopping list for these simple meals.👇

27/07/2026

🚫 5 times you should THINK TWICE before going to the gym…

😴 1. You’ve had less than 5 hours of sleep
Poor sleep can reduce strength, coordination and recovery while increasing your risk of injury. If you’ve only had a few hours of sleep, consider prioritising recovery or doing a lighter session instead of pushing for a PB.

🤒 2. You have a fever
Your body is already working hard to fight an infection. A workout is unlikely to help and may leave you feeling worse or delay your recovery. Rest, hydrate and let your body do its job.

💥 3. Pain changes your form
There’s a difference between normal muscle soreness and pain that makes you move differently. If you’re compensating or changing your technique to avoid pain, it’s usually better to stop, modify the exercise or get it checked.

🍺 4. You’re severely hungover
Alcohol can affect your hydration, coordination and judgement. A hard session when you’re severely hungover often does more harm than good. Focus on rehydrating and recovering first.

💔 5. You exercise to punish yourself
Exercise should improve your health, not be a punishment for what you ate or how you look. Training from guilt often leads to an unhealthy relationship with fitness. Aim to train because you care about your body, not because you dislike it.

💾 Save this post for the next time you’re unsure whether to train.

👇 What else do you think is a valid reason?

09/07/2026

Yesterday’s hike reminded me why I really go to the gym… ⛰️🏋️

It’s not just to look good, although being able to confidently pose shirtless and to be proud of what I’ve built over the years feels pretty cool.😎

It’s not just to „sell” you guys my physique because I do personal training.🤓

What’s more important to me is I want to be able to enjoy moments like these.🫵☀️

It’s because I want to be fit for life.🙌

It’s because I know that one day I will get old and wrinkly and fitness will help me stay functional (aka hopefully pick up my grandkids and not break my back).👨‍🌾

Also, I wanna be the jacked dad that my future kids can look up to.💪🏻😁

If you are of a similar mindset and would like to build an athletic physique that lasts for years to come, shoot me a message and let’s talk.🤝

08/07/2026

Most people are making pull-ups harder than they need to… 👇

If your goal is to build a bigger, stronger back, technique matters more than chasing reps.

✅ Start each rep by lightly retracting your shoulder blades (think “pull your shoulders back and down”) to create a stable upper back before driving your elbows towards your hips.

✅ Use a full range of motion. Start from a controlled dead hang with your arms fully extended, then pull until your upper chest approaches the bar (or your chin clearly passes it) before lowering all the way back under control.

❌ Avoid half reps, swinging, or relying on momentum—they reduce the work your back has to do.

Quality reps > more reps.

If you cannot do more than 4-5 pull ups, regress to banded pull ups or heavier lat pulldowns.🙌

💾 Save this for your next pull session.
👇 How many pull ups can you do?

03/07/2026

5 reasons you’re STILL not losing weight 👇

🚩 1. You’re not in a calorie deficit.

The fitness industry loves to overcomplicate fat loss.

Fat loss only happens when you consistently consume fewer calories than your body burns.

Swipe for more reasons 👉. Save this for the next time the scales won’t budge. 💾

🚩 2. You can’t outtrain overeating.

An hour in the gym doesn’t erase thousands of extra calories. Exercise helps, but nutrition drives fat loss.

🚩 3. Healthy food can still make you gain weight.

Foods like nuts, avocado and olive oil are nutritious—but they’re also calorie-dense. Fat contains 9 kcal per gram, compared with 4 kcal per gram for protein and carbohydrates.

🚩 4. Your weekend counts too.

Being in a deficit Monday to Friday means very little if you wipe it out on Saturday and Sunday.

🚩 5. No deficit. No fat loss.

There are countless diets, supplements and “hacks”, but they all come back to one principle: if you’re not in a calorie deficit over time, you won’t lose body fat.

Fat loss doesn’t have to be complicated—but it does require consistency.

💾 Save this for the next time you feel like you’re “doing everything right” but the scales aren’t moving.

🫡 Need help creating a calorie deficit without giving up the foods you enjoy? DM me “LEAN” and let’s chat.

Address

8 Vinicombe Street
Glasgow
G128BE

Telephone

+447597881036

Website

https://optimalcoaching.co/

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