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NGPD Nicholas Gala Performance & Dietetics

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Denham Court, NSW
NGPD Nicholas Gala Performance & Dietetics

SYDNEY PT & COMPETITION PREP COACHING || Performance & Dietetics

13/03/2025

What to look for in your next shop:

✅ Whole Food Ingredients: Prioritise products with recognisable ingredients.
✅ Minimal Additives: Avoid artificial colors, flavours, thickeners, and emulsifiers.
✅ No Ultra-Processed Oils: No canola, vegetable, and seed oils.
✅ Low or No Added Sugar: Check labels for hidden sugars like glucose syrup, maltodextrin, and high-fructose corn syrup.
✅ Minimal Processing: The fewer ingredients and processing steps, the better. Look for organic or minimally refined options when possible.

Always read the labels. Save for your next shop!

11/03/2025

Insane 1 year body recomp from Nakita 🔥

A great transformation not only because she ticked the boxes consistently, but also because she :

- Voiced to me when she had more in the tank, pushing herself to extend the set.
- Stayed resilient to the process whenever she had any niggles in training.
- Viewed mobility as a crucial part of the plan, never optional.
- Meticulous about every training detail and executing cues to perfection.

Nakita, it’s been so fulfilling watching not only your physical gains but self belief grow. It’s been a pleasure to coach you, and I’m so excited to see what this next year holds for you.

Coach Kristy

18/02/2025

Ben’s Low-Cal Salsa 🔥

Client , owner of Buon Appetit Camden knows good food. He’s put together this quick, smoky, and macro-friendly salsa that’s packed with flavor and easy to make.

✔️ Big on flavor, low on cals
✔️ Simple, quick, and the perfect way to level up your meal prep

Give it a go and let us know what you think!

15/02/2025

Client Spotlight:

Bodybuilding isn’t just about adding size, it’s about refining the physique to fit the category.

🗓️ 10 months of body recomp, same weight, completely different look.

Scott’s been putting in the work, wrapping up the first phase of this build strong just 3 months in, keeping things tight.

Next up: maintaining momentum and continuing to grow with the big goal in sight— 2026 IFBB Physique.

Focus: arms, upper back & chest.

Coach NG.

12/02/2025

Coach – Physique Update

Phase: Growth / Surplus
Weeks In: 14
Weeks to Go: 14
Mid-Body Parts: Upper Back, Calves, Shoulders
Current Weight: 102kg

Officially sitting at my heaviest weight, while still maintaining a relatively tidy body fat. Unlike previous build phases, I haven’t had to push my food intake above 5,000 calories. Food has been held at a comfortable 4,000 calories, with room to push food when needed.

1 Lesson learned? Back thickness & my upper back has always been a lagging area. Making sure you have good thoracic mobility & shoulder protraction / retraction is crucial to get good effective stretch & squeeze for back movements.

1 Pro Tip? Train your core in your off-season / build phase!! Pick 3 exercises that you connect well with & hit upper abdominals, lower abdominals & obliques. As you do any other muscle group, train with a controlled tempo, to failure. I’m currently doing 3-4 sets, 2-3 times per week.

➡️ Next goal: Keep adding overall size and density while improving on that classic Men’s Physique balance.

11/02/2025

🍑 Creamy Nectarine Soft Serve!

Another go-to dessert for meal prep.

Directions:

1. Blend and freeze (except toppings)
2. Defrost edges of tub under hot water (so it’s not icy) or let it sit for a bit.
3. Spin on light ice cream (as it’s low fat)
4. Dash of water
5. Respin
6. Add toppings

Save and try yourself!

10/02/2025

This isn’t just the result of 12 weeks of dieting or a crash diet. It’s the outcome of building good habits & showing up consistently for yourself .zara .

After completing an extensive and well-structured build phase, AJ began his cut September 2024 at 98kg.

⏩️ He wrapped up the cut 15kg lighter with an impressive body composition.

Now, we’re entering the next reverse phase to allow improved recovery and performance.

Well done AJ.

Coach NG.

05/02/2025

Dessert that fits your macros 👏🏼

Easy, delicious recipes to keep meal prep interesting and guilt-free!

🍫 Dark Chocolate Ice Cream

Directions:

1. Blend & freeze (except for yoghurt / crackers).
2. Defrost edges of tub under hot water (so it’s not icy).
3. Spin on ice cream
4. Add yoghurt
5. Respin
6. Mix in or add toppings on top

Add to your next meal prep lineup!

Address

Denham Court
Denham Court, NSW

Telephone

+61430100517

Website

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