Just seeking help in regards to lifting for Muay Thai what’s the ideal split and exercises to improve muscle mass while also building strength and power? Thanks in advance

Ask anything about training, Muay Thai, recovery, mindset. I answer weekly.

Birthdays. Dinners. Weddings. Christmas. They’re part of life — and fat loss doesn’t have to stop because of them. The mistake most people make is thinking it’s: - all-in restriction - or all-out blowouts In reality, it’s about awareness and balance, not saying no to everything. First thing to understand If you’re going out for a nice dinner: - Have the dinner - Have a couple of margaritas if you want - Have dessert if you want That’s fine. The key is how you account for it, not avoiding it. Think weekly averages, not single days Let’s say your target is 2,500 calories per day. That doesn’t mean every day has to be perfect. What actually matters is: Your weekly average. How I do it (and how I’ve taught clients for years) If I know I’m going out on Friday night and it’s likely to be a bigger meal + drinks: On the day: - Keep breakfast high protein, low calorie(e.g. a protein shake) - Same idea at lunch — protein-focused, simple, low calorie - Aim to keep the day lighter earlier on Example: - Breakfast + lunch = ~600–700 calories - That gives you room to enjoy dinner without stress You don’t need to track perfectly when you’re out. Just estimate — no one wants to be that person with MyFitnessPal at the table. If the night goes a bit bigger than planned Let’s say dinner + drinks ends up being ~2,000 calories instead of 1,300. That’s not a problem. You just: - Take a bit off the next day - Or slightly reduce calories the day before/after Nothing extreme. No punishment. No starvation. The rule that keeps you consistent As long as your weekly average still lands around your target: 👉 You’re on track. One higher-calorie meal doesn’t ruin progress. Overreacting to it does. Final reminder Consistency isn’t about being perfect. It’s about being realistic enough to stick to it long-term. Enjoy your life. Plan around it. Stay aware. And keep moving forward. If you’ve got a specific situation coming up (birthday, wedding, weekend away), drop it below and I’ll help you plan around it 👊

This one’s for @Jakob Taylor Consistency isn’t about doing more. It’s about doing what you can actually stick to. When you’re trying to build consistency, start small and start with something you don’t hate — ideally something that still moves you toward your goal. For example: This year my main goal was simple — be consistent. So I set one rule: 30 minutes of cardio a day. Have I done it every single day? No. But have I averaged 5–6 days a week? Yes. Have I ever done that before? No. And that’s the win. I chose it because: - It’s simple - It’s not overly taxing - I can do it day in, day out - It moves me closer to my goals Not assault bike sprints. Not max-effort sessions. Just something I knew I could show up for. That’s how consistency is built. If you’re struggling, start like this: - 10-minute walk - 6 days a week - Do it for 2–3 weeks Once that’s locked in: - 10 minutes becomes 20 - 20 becomes 30 - And before you know it, it’s just part of your life — like brushing your teeth From there, you can habit stack. Go for your walk → listen to a podcast Go for your walk → audiobook on training, nutrition, mindset, Muay Thai, whatever That’s positive habit stacking. Compare that to negative habit stacking: - Watch a film → eat sweets - Eat sweets → stay up late - Stay up late → wake up tired - Wake up tired → skip training - Skip training → poor food choices That’s the spiral we’re trying to avoid. So the key takeaway: Start with one small thing you can do almost every day. Do it consistently. Then slowly make it harder or add more — gradually, not all at once. Consistency first. Discipline comes after. 💪