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The Strength Base, Melbourne (2025)

06/10/2025

This is why you look the same every Monday 👇

Every week starts the same way, you’re locked in.

Meals tracked. Training dialled. Routine tight.

Then Friday rolls in… and you loosen the reins “just a bit.

One drink becomes two.

Takeaway replaces dinner.

Sunday brunch turns into “start again tomorrow.”

You don’t need more motivation.

You need better boundaries.

You’re just cancelling out your own effort every weekend without even realising it.

If your goal is fat loss, balance doesn’t mean giving up your life.

It means learning how to manage it.

And that’s what separates people who make progress from the ones who stay stuck.

💬 DM me FIXER and I’ll send you my Fat Loss Fixer, it shows you exactly how to plan your weekends so you can actually move forward every Monday.

02/10/2025

You’re not “failing your diet”... your diet might be failing you.

Meal plans give you structure.

Macro tracking gives you freedom.

The smartest approach is to use both at the right time.

Most of my clients start with a structured plan to build consistency, then learn to track macros so they can maintain results for life.

💬 DM me PLATE and I’ll send you my flexible meal swap guide + macro tracker template to get you started.

22/09/2025

I only ate clean every day… but my body still looked the same.

I thought eating only “good foods” was the key.

Chicken, rice, broccoli.

No pizza. No burgers. No flexibility.

I wasn’t actually in control of my calories or macros.

I was stuck in the clean eating trap, working hard, but spinning my wheels.

Once I switched to a flexible dieting approach, everything changed.

✅ I got leaner and stronger
✅ I stayed consistent year round
✅ And I actually enjoyed the process (no foods off limits)

Now this is exactly what I coach my clients to do.

No extremes. No gimmicks. Just a proven system that works.

👉 Save this post if you’re done with clean eating rules.

📥 DM me “PLATE” and I’ll show you how to enjoy your food AND get results.

18/09/2025

Think pizza night means blowing your diet?

Here’s how to eat it and stay on track. 🍕👇

Domino’s (and other takeaway spots) can fit into your goals if you know how to play it smart.

I’ve broken down Domino’s per slice so you can factor it into birthdays, footy nights, lazy Sundays or when mates come over without smashing your calories.

This is just one of 20+ spots I’ve covered, including Macca’s, Betty’s Burgers, Grill’d and more so you can eat out and still stay on track.

👉 Comment TAKEOUT and I’ll send you my full Takeout Cheat Sheet.

17/09/2025

I was stuck in my fat loss for months, until I realised this one thing…

You’re doing everything right, eating clean, training consistently but the scale won’t budge... and you start questioning everything.

Truth is, this happens to everyone at some point.

Your plan worked until it didn’t.

Now it’s time to make the next adjustment.

I just shared a full post breaking down exactly what to do when fat loss stalls, no extremes, no guesswork, just real solutions that work in the real world.

And if you’re unsure where to even start?

And if you’re not even sure where to start — or you’re stuck trying to figure out what to change next…

📥 DM me “FIXER” and I’ll send you my free guide:
The Fat Loss Fixer a step by step cheat sheet that shows you exactly what to do based on your current situation.

⬇️ Stalled progress?
⬇️ Skinny fat and confused?
⬇️ Losing weight but not looking better?

This covers it all with clear, simple fixes that actually work.

Stop guessing. Start progressing.

15/09/2025

Still stuck in the skinny fat cycle even after bulking and cutting?

You’re not alone but here’s what finally changed it for Jerry.

✅ In just 7 months, the changes were undeniable.
✅ Jerry lost over 13 kilos of fat and gained lean muscle.
✅ Strength went up across every major lifts.

He went from feeling ‘skinny fat’ to looking strong, athletic, and confident. The kind of progress he’d had been chasing for years finally became reality.

He trained hard, but progress was all over the place. He’d diet down and just look smaller, then bulk up and only gain fat. Confidence was low and they felt like he’d wasted years guessing.

Before coaching, he had already tried a lot. Quick fix diets that only stripped muscle, not fat. Dirty bulks that packed on belly fat without adding size where it mattered. Generic gym programs with no real progression or accountability. Nothing ever stuck because there was no clear structure.

When we started working together, we set up a clear plan. A structured 4 day program focused on progressive overload. Non negotiables like hitting daily steps, protein intake, and tracking lifts. Nutrition was flexible, not restrictive so no foods were off limits. Weekly check ins meant adjustments were made before progress could stall.

The difference this time wasn’t effort, it was direction. Instead of random workouts, every session built on the last. Instead of crash dieting, we fuelled performance while staying lean. Instead of quitting when motivation dipped, accountability kept them locked in.

This wasn’t just a plan, it was a system that fit his life.

Most guys stay stuck in the skinny fat cycle because they don’t know where to start.

That’s why I created Your Transformation Game plan, the free video that shows you exactly how to escape it.

📲 Comment me “GAME PLAN” and I’ll send it straight to you today.

10/09/2025

You’ve been avoiding Bakers Delight to stay lean?

You don’t need to, here’s why 👇

For time poor people, sandwiches, rolls, and even some snacks can fit your goals.

It’s not about “good” or “bad” foods, it’s about balance and structure.

👉 Pick the high-protein options.
👉 Be smart with portions.
👉 Build a meal that keeps you full without smashing your calories.

That’s exactly why I made my Takeout Cheat Sheet with over 20+ places you can eat out and still stay on track.

No more guessing. No more guilt.

👉 Comment TAKEOUT and I’ll send you the guide.

09/09/2025

Still look soft even after bulking?

That’s because you started in the wrong phase.

If you’ve got love handles, no visible muscle lines, and no abs showing → bulking just makes you softer.

If you’re lean with some definition and no rolls when you sit → then it’s time to bulk.

Most people stuck in the skinny fat cycle get this wrong.

They bulk too soon, cut too hard, and end up looking the same year after year.

Here’s how to fix that👇

✅ Cut first if you’re soft →
👉🏻 -300/500 below baseline calories
👉🏻 Lift 3–4x/week
👉🏻 8–10k steps
👉🏻 Protein goals - 2-2.2g per kilo of bodyweight
👉🏻 track waist + weight weekly.

✅ Bulk only once you’re lean →
👉🏻 +100/200 above baseline calories
👉🏻 Focus more on progressive overload on your main lifts
👉🏻 keep daily movement steady
👉🏻 Same protein targets.

Do the right phase first or stay stuck in the same body.

👉🏻 Comment GAMEPLAN and I’ll send you my Transformation Game plan, the step by step guide to finally escape the skinny fat cycle and build a body that looks lean and strong.

02/09/2025

I trained hard, tracked macros, did everything ‘right’... but stayed skinny fat for years.

Back then, my “dieting” meant cutting my calories to like 1,600 a day, smashing cardio and running nearly every day.

The scale dropped fast, but every time I looked in the mirror I just looked smaller and softer. Not leaner. Not stronger. Just… flat.

So then I’d flip it and try to “bulk.”

3,000+ calories a day, no tracking, eating whatever because I thought food = gains. I didn’t even have a plan in the gym, I just chased pump workouts and hoped for the best.

The result?

Bigger belly, same arms, no strength.

And then the cycle repeated. Cut → lost muscle. Bulk → gained fat.

Every few months I’d be starting over again, frustrated as hell.

What I finally realised was that it’s not all about eating less (severely less), and it’s not about eating more (dramatically more).

It’s about building a system that tells your body to hold muscle while you drop fat and get stronger.

For me that looked like:

✅ Enough protein for the day (2-2.2g per kilo of body weight)
✅ Hitting 30–40g protein every meal
✅ Logging every lift and trying to beat it weekly
✅ Walking 8–10k steps instead of just smashing cardio
✅ Running a small deficit, not starving myself

That’s when my body finally started to change. Leaner, stronger, and in control.

No more starting over.

Tired of spinning your wheels?

Comment “game plan” and I’ll send you the exact system to finally break the skinny fat cycle for good.

31/08/2025

You’re unconsciously spending $150+ every week to stay out of shape.

☕ Daily coffees

🍔 Takeout
🍸 Weekend drinks
📺 Subscriptions
🍽️ Dinners out
😵‍💫 No plan. No progress.

When you finally audit where your money’s going, you’ll realise…

👉 You’re not overspending.

👉 You’re just investing in the wrong outcome.

I’ll show you the real cost of staying stuck and how to finally flip that spend into results that actually last.

📩 Download my free “Drop Your First Kilos” Fat Loss Strategy, it’s helped dozens of clients lose their first 3–5kg and finally feel momentum again.

Comment “STRATEGY” to grab the The Fat Loss Strategy and I’ll send it to you personally.

28/08/2025

🔥 Want to look shredded this summer?

Not just lean, but defined, strong, and confident?

This is your shot. 10 weeks. One outcome, your best body yet.

You’ve said “next summer” for years.

But here we are again, still covering up.

Training hard. Eating “pretty clean.”

Still soft. Still stuck.

That ends now.

Welcome to SUMMER SHRED the most dialled in fat loss system we’ve ever built.

This isn’t some 4 week challenge you forget by week 2.

It’s a proven, step by step system used by real people to get next level results, and keep them.

Are you…

👉🏼 Sick of second guessing your training and diet?
👉🏼 Tired of doing “almost enough” and getting nowhere?
👉🏼 Finally ready to build a body you’re actually proud of?

Over 10 weeks, you’ll:

✅ Drop stubborn fat with strategic training and cardio
✅ Build visible shape, not just get “skinny”
✅ Eat real food and shred fat without restriction
✅ Reflect + refine weekly so you never feel stuck again
✅ Join a community that pushes you and has your back
✅ Walk into summer lean, strong, and confident as f*ck

This is the plan. The one that finally works.

⏳ Starts September 29th and once we begin, that’s it.

We don’t do second rounds.

We don’t leave spots open.

📲 DM “SHRED” now and don’t let another summer pass you by.

Are you in?

27/08/2025

Still skipping schnitzel like it’s poison?

Here’s why that’s ruining your fat loss.

Most people ruin their progress not at the gym but at the table.

Eating out feels like sabotage, so you either avoid it altogether… or cave in, order whatever, and feel guilty after.

You don’t need to quit eating out to drop fat.

You just need the right playbook.

That’s exactly what this Schnitz Cheat Sheet is:

🍔 Burgers, wraps and parmas. Calories broken down so you know what fits.
🥗 Smart swaps for salads and plates without losing flavour.
🍟 Side options that won’t blow your deficit

No second guessing. No guilt. Just real options that keep you moving towards your goal.

If your “diet” doesn’t work when you’re out with mates, grabbing lunch at work, or enjoying family dinner… it won’t work long term.

This guide makes sure it does.

📩 Comment “takeout” below and I’ll DM you my full Takeout Cheat Sheet with dozens of restaurants (including Schnitz) so you never have to stress over eating out again.

👉 Follow for more fat loss food guides like this.

The Strength Base

06/10/2025

02/10/2025

22/09/2025

18/09/2025

17/09/2025

15/09/2025

10/09/2025

09/09/2025

02/09/2025

31/08/2025

28/08/2025

27/08/2025

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