The Strength Base

The Strength Base Helping men and women shred fat, build muscle and stay consistent đŸ”„
No BS, just clear steps to real results 📈
DM “RESULTS” to see the exact system I use đŸ“Č

Training
 but still look the same?Be honest
You’ve been consistent.You’re in the gym most weeks.You’re not someone who’s...
16/04/2026

Training
 but still look the same?

Be honest

You’ve been consistent.

You’re in the gym most weeks.

You’re not someone who’s just starting out.

But if you actually look at your body


Has it changed the way you thought it would by now? Or does it feel like you’re putting in the effort without much to show for it?

This is exactly who this is for.

People who are already trying
 but know there’s another level they haven’t tapped into yet.

What I see all the time is this:

Training sessions that feel solid in the moment
 but nothing is really building from week to week.

So you end up stuck in that middle ground where you’re not going backwards
 but you’re not really moving forward either.

That’s what LEAN & STRONG is built to fix.

Not by doing more random stuff. But by actually having your training build over the 8 weeks so you can see it in your body.

Leaner.
Stronger.
And actually looking like you train.

You’ve already seen what happens when it clicks.

People who were in that exact spot finally dropping body fat, tightening up, and starting to look different in the mirror.

This isn’t for someone who’s just curious. And it’s not for someone who wants to “try it and see”. It’s for the person who knows they’ve been stuck for a while and is ready to actually do something about it.

Starts May 4
10 spots only
Once those are filled, that’s it.

If you’re ready to lock in for the next 8 weeks and actually see the change this time


👉 DM me “LEAN” to secure your spot

Our family staycay đŸ«¶đŸ»Best way to spend the long weekend with my girls.Absolutely loved that we got to relax and unwind a...
05/04/2026

Our family staycay đŸ«¶đŸ»

Best way to spend the long weekend with my girls.

Absolutely loved that we got to relax and unwind at the amazing they definitely captured Melbourne’s vibes.

Julia 100% knows how to plan a trip with always finding these gems.

I’d be boring af with her đŸ™ŒđŸ»đŸ«¶đŸ»

7kg down. 6cm off his waist in 8 weeks. đŸ”„Brayden came into this not fully knowing what to do to lose fat or how to struc...
26/03/2026

7kg down. 6cm off his waist in 8 weeks. đŸ”„

Brayden came into this not fully knowing what to do to lose fat or how to structure his training and nutrition properly.

Like most people, he was training
 but without a clear plan. Eating “pretty well”
 but not with intent.

So we simplified everything.

We set his calories and macros based on his goal and focused on hitting them consistently. No cutting foods out, just learning how to structure his intake so he could stay in a deficit and still fuel his training.

That alone changed everything.

From there, we focused on progression in the gym.

One example is his incline dumbbell press went from 12.5kg to 18kg within the 8 weeks. Not from doing anything crazy, but from applying progressive overload properly and actually fueling his workouts.

We also reintroduced leg training after an injury and gradually built his volume back up.

Just small, consistent improvements each week.

And that’s the part most people overlook


He now understands:

✅ How to eat for fat loss
✅ How to train with purpose
✅ How to stay consistent without needing to be perfect

That’s what allowed him to drop body fat, build strength, and hit his goal of fitting into his suit for his wedding.

This is what happens when you stop guessing and follow a structured plan.

If you want results like this, DM me SYSTEM and I’ll show you how it works.

Trying to lose fat but still want to eat out?This is the ONLY cheat sheet you’ll ever need. 🍔That’s not hype. It’s facts...
24/03/2026

Trying to lose fat but still want to eat out?

This is the ONLY cheat sheet you’ll ever need. 🍔

That’s not hype. It’s facts.

I broke down the best options from the GYG menu so you can hit your macros without guessing, tracking, or fu***ng up your progress.

It’s Perfect for


✅ Fat loss goals
✅ Busy days
✅ Social meals
✅ Zero calorie stress

This isn’t a “maybe it helps” this is plug and play fat loss for real life.

👉 Comment “TAKEOUT” below and I’ll send it to you for free.

Seriously, you won’t need another guide after this one.

6cm off her waist in 8 weeks đŸ”„At the start, she struggled with not really knowing what to do to lose fat or how to build...
20/03/2026

6cm off her waist in 8 weeks đŸ”„

At the start, she struggled with not really knowing what to do to lose fat or how to build a routine she could actually stick to.

She also had a goal to get stronger especially working towards pull-ups but like most people, there were times she felt like giving up when the scale didn’t move as much as expected.

This is where most people quit.

They see slow scale progress and think it’s not working.

If she made decisions based on that alone, she easily could’ve pulled back, lost momentum, and not got these results.

Instead, we focused on what actually matters.

✅ Her waist was dropping.
✅ Her photos were improving.
✅ Her strength was building.
✅ Her energy and hunger were in a good place.

That told us everything was working even if the scale didn’t look dramatic.

So instead of reacting emotionally and cutting calories again, we stayed consistent and made small, educated adjustments when needed.

Life still happened too uni, work, missed sessions here and there. But she controlled what she could and stayed the course.

And that’s the real takeaway
 Consistency over time will always beat trying to be perfect for a week or two.

This was her mindset shift in how she approaches training, nutrition, and progress.

If you’re only focusing on the number on the scale, you’re missing half the story.

If you want results like this, DM me SYSTEM and I’ll show you how it works.

Your fat loss didn’t stall
 something changed.At the start you were:✔ Tracking properly✔ Training with intent✔ Stayin...
17/03/2026

Your fat loss didn’t stall
 something changed.

At the start you were:

✔ Tracking properly
✔ Training with intent
✔ Staying consistent

Then over time
 things shifted.

For most people, it’s this:

❌ Tracking gets looser
❌ Portions creep up
❌ Workouts lose intensity

“Close enough” becomes the standard and progress slows down.

That’s not a plateau. That’s a drop in accuracy, but there’s also another side to this too
 You might’ve actually stayed consistent and now you’re just exhausted.

Low energy
Always hungry
Mentally over it

That’s not a plateau either. That’s diet fatigue

Two different situations.
Two different fixes.

If you’ve slipped:

✅ Tighten things up again.
✅  Track properly for 7 days and clean up the basics.

If you’re burnt out:

✅  Stop trying to push harder.
✅  Run a proper reset phase and bring calories back up with structure.

Most people get this wrong.

They either:

Push harder when they’re exhausted

or

Give up when they just needed to tighten up

Fix the right problem and progress will start again.

Follow for more no BS fat loss tips.

Not every dessert during fat loss needs to be a “protein snack”.Sometimes a simple 80–120 calorie chocolate does the job...
12/03/2026

Not every dessert during fat loss needs to be a “protein snack”.

Sometimes a simple 80–120 calorie chocolate does the job better.

One mistake I see all the time is people trying to replace everything with expensive protein desserts that:

đŸ‘‰đŸ»Â cost more
đŸ‘‰đŸ»Â don’t taste that great
đŸ‘‰đŸ»Â and you can only eat a tiny amount anyway

But fat loss is really about calories first.

Which means you can still include foods you actually like.

That’s why I put together this list of desserts under 200 calories from Woolworths.

Things you’ve probably already eaten before.

Ice cream, small chocolates, mini treats.

Nothing fancy.

Just simple options that satisfy the craving without wrecking your calorie target.

Sometimes that’s all you need.

Fat loss gets easier when you know what to look for.

I share simple food swaps, macro tips, and supermarket finds like this regularly.

Follow along if you want more of it. đŸ”„

8 weeks. 7 kilos down. đŸ”„Liam started this challenge at 93kg.His lowest weigh in, 85.8kg.đŸ”„More definition.đŸ”„Abs starting t...
10/03/2026

8 weeks. 7 kilos down. đŸ”„

Liam started this challenge at 93kg.
His lowest weigh in, 85.8kg.

đŸ”„More definition.
đŸ”„Abs starting to come through.
đŸ”„Body fat noticeably down.

And this didn’t come from some extreme diet.

We focused on the basics and executed them consistently:

✅ Tracking calories and macros daily
✅ Strength training programmed each week
✅ Flexible nutrition (no foods banned)
✅ 10,000 steps per day
✅ Minimum 7 hours sleep
✅ 3L of water daily

The key was making it fit Liam’s lifestyle.

During the 8 weeks he even picked up footy a couple of times a week, so we adjusted his training.

He had a few lower back niggles, so we adapted exercises.

Calories were adjusted when needed to keep progress moving.

Nothing extreme.

Just constant communication, adjustments when required, and sticking to the plan.

That’s how sustainable fat loss actually works.

đŸ‘‰đŸ»Â Build habits.
đŸ‘‰đŸ»Â Adapt when life changes.
đŸ‘‰đŸ»Â Keep moving forward.

Liam executed the plan and the results speak for themselves.
If you want to see how this system works,

DM me SYSTEM and I’ll show you exactly how my clients are doing it.

6kg in 6 weeks.No detox.No cutting carbs to zero.No two a day training sessions.Just ex*****on.Client came in working sh...
02/03/2026

6kg in 6 weeks.

No detox.
No cutting carbs to zero.
No two a day training sessions.

Just ex*****on.

Client came in working shift work.

✅ We set a calorie deficit.
✅ Lifted 5x per week.
✅ Tracked food daily.
✅ Weighed in consistently.
✅ Followed the plan.

That’s it

That’s what progress actually looks like.

This worked because

✅ He hit his calorie target
✅ He trained with intent
✅ He didn’t panic over daily fluctuations
✅ He focused on the weekly average
✅ He stayed patient

Shift work didn’t stop him.
Busy weeks didn’t stop him.
Low energy days didn’t stop him.

Consistency > perfection.

The photos show it.
The scale trend shows it.
The habits show it.

If you want to see what a structured system looks like when it’s applied properly


DM me SYSTEM and I’ll show you how we’re doing this.

Burleigh 2026 ☀Sun, family, food, fitness.This is all I want in life đŸ«¶đŸ»
24/02/2026

Burleigh 2026 ☀

Sun, family, food, fitness.

This is all I want in life đŸ«¶đŸ»

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Melbourne, VIC

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