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The Strength Base

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Melbourne, VIC
The Strength Base

Helping men and women shred fat, build muscle and stay consistent 🔥
No BS, just clear steps to real results 📈
DM “RESULTS” to see the exact system I use 📲

14/08/2025

If I had to drop fat while still smashing burgers once a week… here’s exactly how I’d do it.

Most people think restaurants are “off limits” if you’re trying to lose fat.

The truth is when you avoid them completely it makes your diet harder and way less fun.

After coaching hundreds of clients, I’ve found you can enjoy meals out and keep losing fat if you follow a few simple steps.

Here’s exactly how to eat out guilt free and keep seeing progress.

👉 Swipe through the carousel for the 5 steps I use with my clients.

The goal isn’t to be perfect, it’s to build a way of eating that you can enjoy for life.

👇 Want my full cheat sheet of macro friendly takeout options (including Roll’d, Nando’s, Sushi Hub + more)?

Comment “TAKEOUT” below and I’ll send it your way.

P.S Make sure to follow for more realistic nutrition tips that actually suit your lifestyle.

13/08/2025

⚠️ MOST PEOPLE BLOW THEIR CALORIE GOALS AT BOOST… and they don’t even know it.

Here’s how to pick options that taste good and keep you on track 👇🏻

You don’t have to ditch the boost juice while doing your shopping, you CAN stay in a calorie deficit and still see progress.

Choose options that include 👇🏻

✅ Higher protein blends to keep you fuller for longer
✅ Lower calorie swaps so you can enjoy it without the sugar crash
✅ Smart add ons that won’t sabotage your day

Because enjoying what you eat and hitting your goals is the only way this works long term.

📩 Comment “takeout” and I’ll DM you my full Takeout Cheat Sheet with more options like this.

11/08/2025

Most diets fail because you try to change everything at once.

If I had to start a diet today, I wouldn’t cut carbs.

I wouldn’t eat plain chicken and broccoli every day.

And I definitely wouldn’t avoid eating out.

Instead, I’d follow 5 simple steps that actually work without feeling miserable or cutting out the foods I love:

1️⃣ Track portions for awareness, not obsession
2️⃣ Add protein at every meal
3️⃣ Fill half my plate with colour
4️⃣ Drink water before meals
5️⃣ Plan one “flex” meal each week

This isn’t a hack.

It’s a framework you can use forever so you don’t need to “start over” every Monday.

📩 Comment “plate” and I’ll DM you my free Meal Builder Guide so you can start building your own plan from day one.

08/08/2025

These clients all had ONE thing in common…

When people first come to us, they don’t believe change is possible.

They’ve tried everything. But these transformations prove what’s possible with the right system.

👉I’ll show you exactly what’s possible when you stop trying to figure it out alone.

📉 Some dropped 8–25kg of fat.
💪 Others gained 5–10kg of lean muscle.
🤯 None of them had a clue where to start… until we built a system that worked for them not against their life.

They didn’t get lucky.

They didn’t do anything extreme.

They just stopped guessing and started following a clear plan.

📲 Slide through to see what happens when you:

– Know exactly what to do in the gym
– Don’t second guess your nutrition
– Have someone keeping you on track when life gets messy

You’ll see the results but what you won’t see is the mindset shift, the routines built, and the self belief that got them there.

That’s what I coach.

Want to build your own transformation?

💬 Comment “RESULTS” or DM me and I’ll show you what this would look like for you.

07/08/2025

Can you eat Zeus Street Greek and still lose fat?

Here’s how I do it (without just ordering the boring salad)👇

You don’t need to avoid your favourite foods to stay on track.

At Zeus, you’ve got real options:

✅ Calories listed for each item (yep, we checked!)
✅ Easy swaps to reduce blowouts
✅ Meals that taste like you’re not on a diet and without throwing you off track

This post breaks it all down so you can eat out, enjoy it, and stay in fat loss mode.

Because if your plan falls apart every time you dine out… it’s not a sustainable plan.

This is the flexible approach I use with all my clients:

– No “off limits” foods
– Real world strategies
– Long term results

📩 Comment “takeout” below and I’ll send you my free Takeout Cheat Sheet with fat loss friendly options for all your favourite spots.

30/07/2025

Craving a burger but stressing about making the ‘right’ choice on a fat loss plan?

Here’s how to make it work without blowing your calories or feeling restricted 👇

You don’t need to order a dry salad or skip the burger run altogether.

At Betty’s Burgers, you’ve got options that actually fit your goals:

🍔 High protein burgers
🥗 Swaps to cut back on calories without losing flavour
🍟 Smart ways to handle sides (yes, you can still have fries)

This post breaks down real choices you can make not just boring “diet hacks.”

✅ You’ll learn how to enjoy eating out
✅ Stay on track with fat loss
✅ And stop second guessing your order

Because let’s be honest if your plan doesn’t work at a burger joint, it’s probably not going to work long term.

📩 Comment “takeout” below and I’ll DM you my free Takeout Cheat Sheet so you can eat out anywhere without blowing your progress.

24/07/2025

Look at our new toy at The Strength Base 🔥

Precor leverage chest press, now we can load up those pecs 💪🏻

If you’re struggling to get into the gym our in person sessions can help set you up with a routine and plan so you never feel lost or unmotivated again!

Send me a DM and I’ll be in touch with how I can help ✅

Machine or free weights?

21/07/2025

Still think eating healthy is expensive?

You don’t need to spend $20 on one takeaway meal just to “stay on track.”

For that same $20, you could prep 3–4 high protein meals that actually support your goals.

🍕 Protein Pizza
🥡 Chicken Stir-Fry
🍝 High Protein Pasta

All under $10 per serve, macros included, no guesswork, no boring meals, and no empty wallet.

Eating healthy isn’t too expensive.

Eating out too often is.

Stop blaming your budget and start using it smarter.

💬 Comment “PLATE” below and I’ll send you my full Build a Plate guide with food lists, macros, and meal ideas to help you create your own plan without overthinking it.

And follow for more smart, goal friendly food swaps like this 👇
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16/07/2025

Still skipping meals because you’re ‘too busy’? Not anymore.

These no cook, no microwave, high protein meals take 10 mins or less and you can eat them on the go. No excuses.

✅ Tuna rice bowls
✅ Shredded chicken wraps
✅ Pastrami bagels

These aren’t just convenient, they’re balanced, filling, and perfect for anyone who wants to hit their goals without spending hours in the kitchen.

Great for workdays, road trips, or when life’s chaos gets in the way.

💬 Comment “PLATE” below and I’ll send you my full guide to building meals that match your goals with dozens of food combos to create your own plan with zero guesswork.

👀 Save this post so you’re never stuck without a go to meal again.

📲 Follow for more simple, realistic meal ideas that actually work with your life.

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