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Found My Physique

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Wollongong, NSW
Found My Physique

Found My Physique represents a mindset of self-improvement and becoming the strongest version of yourself. Nutrition and Training programs available

24/05/2025

YOUR EVERYDAY CHOICES MATTER 💯 It all counts (unless it is black coffee, then go crazy! 🤪)
If you consume an extra 3500 calories in a week just from your coffee choices, that is equal to 0.5kg of body fat (If those calories are not burned).
OR that may completely negate your weight loss if you are sticking to a calorie deficit.
How many extra coffees did you have this week? 🤔🤔🤔.

13/05/2025

🤷‍♂️"There are no healthy restaurant options" is something I hear a lot... and it's mostly true🤔
Most restaurants serve CALORIE DENSE and NUTRIENT POOR foods... 👎
Many are loaded with additional sauces, processed ingredients, too much fats, too many carbs, or just lack a good clean protein source.
It can be a struggle to think of a healthy option because so many restaurants serve food that will make you fat! 😂
But not all! 💪
There are a few good options out there if you know where to look! 👀
This is not a complete extensive list.
Can you think of a good healthy restaurant chain that I have missed??? Comment below!
Which one is your favourite? It's definitely GYG for us here at FMP.
I should also note, as I mention on the final slide, it is best to still track your nutritional intake and aim to hit your meal macros targets, and also minimise the amount of times you eat out each week. Without accurate dieting, your results are not guaranteed... but at least it's nice to know there are some decent options out there, ay??? 🙏😋 for emergencies 😉
SAVE this post for later!
Or SHARE it with a friend who is "Nutritionally Disciplined" 💪

08/05/2025

🥊Fighter Physique Check-ins!🥊
They put in the work, and the results show! 💪
📷 Photo 1:
📷 Photo 2:
📷 Photo 3: Zeke's body composition scan progress (nearly 8 weeks of dieting for optimal fight physique), now he is just sitting under 10% body fat, and he even gained 1kg muscle mass!

It's been a privilege to help these fighters get into peak condition for their fights! I helped Brad with his diet for his last fight and Zeke for this current fight. You can not expect to bring your best self into the ring when you are malnourished and depleted... optimising your nutrition and planning your weight cut is key!
Good luck with your fights this weekend, Bois! It's time to crack some skulls! 💪 Tickets are still available through but selling out fast! Grab em to see the fights this Saturday night at the UOW Uni Hall!
Let's goooo!!!

14/04/2025

👏Congrats to Nina for accomplishing this inspirational transformation! 💯
Nina and her husband Andrew have both been on a health kick and progressively getting more disciplined with their training and nutrition... even as a busy mum, she prioritised her health and fitness and made the commitment to "LOCK IN" on her NUTRITION!!! 🍏

Here is the result!
⚖️7.4kg Weight Loss
💪0.5kg Muscle Gain
👉8kg Total Fat Loss
NINA: "I personally feel like being a mum, you should want to do it for yourself but also for your kids. Freya works out with me 90% of the time, and she’s my personal cheerleader in the background “go mummy go mummy”. I want to be better for myself so I can be even better for her".
This transformation is over a period of around 5 months, but the results are still trickling in month after month! She has been sticking to the nutrition advice we have given her and making some small nutritional adjustments along the way. Being "Nutritionally Disciplined" is not a skill you can learn overnight... it takes practice and persurverance! Congrats, Nina, for sticking it out! 👏
Eating clean can make you healthy, but eating accurately + clean will give you results!

25/03/2025

🌟 Another Transformation Success Stoey! 🌟 Meet Andres, who recently completed an amazing 12-week transformation with FMP!
Andres came in with a great attitude and goal of wanting to improve his body composition. While he had some experience with the gym, he had very limited experience with following a nutritional protocol.
First, we started with a SHRED to get the body fat levels down from 16.8% to 10.3%, making him feel fitter, healthier, and improving muscular definition... then, we made a switch to a CLEAN BULK to allow for increased performance and muscle gain. See the above photos. He is actually the same weight! We lost around 4kg during the shred, then regained that weight while clean bulking.
The net result of this RECOMP:
👉 4kg weight loss (SHRED)
👉 Then, 5kg weight gain (BULK)
👉 7% less body fat
👉 4kg less fat
👉 4kg more lean tissue
👉 2.1kg more muscle
👉 Improvements in strength 💪
“Simon was very helpful to me. I honestly wanted to start eating better and in a more sustainable way. The design of his software and the recommended meal intakes were what I needed. I was very angry not to hit my goals after training so hard, but all in all what I needed was a well designed plan with follow-ups that would tell me what were some of the adjustments I actually needed to do. Simon was always there for me, and his advice was very reliable all the time. I can not thank him enough!” - Andres Lombana
Overall, it was a great transformation for such a small amount of time!💯
There is always room to optimise your nutrition protocol. If you are training regularly and not achieving meaningful results, perhaps it's time to address the elephant in the room, YOUR DIET!
Improving your nutrition doesn't need to be super complicated (or boring). We don't even require you to track everything on my fitness pal or stick to an eating plan with limited options! Our method requires that you stick to a customisable plan and learn how to create meals at the appropriate size! You choose the meals or create your own using our software. We do all the complex calculations and monitor your progress!
It's not rocket science. It's Nutrition Science.

21/02/2025

PRO WEEKEND DIET TIPS 🍔 Stop letting "CHEAT DAYS" derail your progress! Learn the smart way to enjoy your favourite foods while staying on track with your fitness goals 💪

Introducing "Calorie Banking" - your secret weapon for guilt-free indulgence! By making small caloric adjustments throughout the week, you can enjoy that burger, pizza, or dessert without sabotaging your progress. 📊

AMETURE MISTAKE: Most people have an entire cheat DAY that spikes your calories well above their target range. If the cheat day calories are too high, you may have spent the entire week dieting to see zero progress!

INSTEAD: Plan for a strategic cheat MEAL by banking 250-500 calories from surrounding days. The result? Your weekly average stays on target, and you still get to enjoy the foods you love! 🎯

Use with care! But this can be a very valuable skill to master! Swipe through to learn how to make smarter choices while still living your best life! 🌟 This can also be useful for nights out, weddings and other special occasions!

24/01/2025

🎉 Celebrating an incredible transformation! 15kg fat loss, and improved strength & performance!
👉 Meet Dr. Princess Rukasha, who proves that persurverance always pays off. Over 10 months, she achieved a remarkable 15kg weight loss through dedication, consistency, and embracing the learning process, even during exams and a full work schedule. Results were slower than we expected but her commitment to the process kept the ball rolling. Eventually we hit the milestone of 15kg of body fat and zero muscle/lean mass loss. 💯
🍏 What makes Dr. Rukasha's journey special is her commitment to doing things the right way - no quick fixes or crash diets. As a doctor herself, she understood the value of seeking expertise from specialists in nutrition, showing that true professionals never stop learning. She knew this was a problem she needed to fix so she set out on leveling up her nutrition game.
🍏 Her transformation went beyond the numbers on the scale. Dr. Rukasha mastered the art of meal preparation, developed consistency in adhering to her nutrition plan, and built skills around adjusting her calorie intake when she fell off the plan. She embraced each step of the process, turning nutritional discipline into a skill set that has enriched her daily life.
🍏 Health transformations are about more than just weight loss - they're about becoming the best version of ourselves. Dr. Rukasha's story shows that with patience, dedication, and the right guidance, lasting change is possible. She is not training harder and more often and just completed a martial arts camp in Thailand where she was training for up to 3 hours a day 😀. Crushing it! 💪

04/06/2024

🍏 As a Nutritionist I am often asked about what Body Fat % is suitable for competitive sports...
🤔 The answer is: It depends on which sport ⚽️🏀⚾️🥊🏃‍♂️
👉 In general, athletes will benefit from more muscle mass in almost any competitive sports, but what about body fat? How much is too much?
Save this INFO-GRAPHIC for future reference!
Or share with a friend!
🚨 If you are looking for a Science Backed Method for managing your body fat levels with Personalised Nutrition, then shoot us a DM!

09/01/2024

Diet Style Deep Dive! 🍏Diving into the roots of our nutritional heritage with the Modern Ancestral Diet. 🌿

The dietary style embraces the power of organic, grass-fed proteins and say goodbye to heavily processed foods. It's all about getting back to the basics with wholesome, nutrient-dense choices that honor our past to fuel our future. 💪 Let's make every meal a step towards a healthier, more vibrant you. Swipe right for a feast for the eyes and the body!

20/12/2023

🍏 KISS - Keep It Simple Stupid! - When it comes to nutrition, you can't skip out on the basics! 🍏 Some foods are just BETTER than others!
👉How many of the 13 best foods do you eat on a regular basis?
🍠 Sweet Potato and Salmon are the only foods on this list that I dont eat on a weekly basis! So I'll give myself a 11/13 for this one.
💯There is always room for improvement with your nutrition... try to incorperate a couple foods from this list into your weekly dietary intake!
🤔🤔Did I miss any foods? Let me know in the comments below if you think something else should be on this list!

Address

50 Montague Street (inside Black Diamond Boxing)
Wollongong, NSW
2500

Opening Hours

Monday	5am - 7pm
Tuesday	5am - 7pm
Wednesday	5am - 7pm
Thursday	5am - 7pm
Friday	5am - 7pm
Saturday	9am - 4pm

Telephone

+61438373914

Website

http://www.foundmyphysique.com.au/

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About Found My Physique

Hi, my name is Simon, your Nutritionist! Since 2009, I’ve been helping clients find their way to becoming fitter, healthier and more confident as a personal trainer. After years of coaching, it really hit me that nutrition is the most important factor for body composition changes and health! Many of us are wasting our time in the gym without addressing our diets!

I committed myself to study 5 years of nutrition at uni and hundreds of books and articles. I’m so passionate about encouraging and assisting others to look and feel their best, I want to get this knowledge out to the world. The things I have learned are too amazing not to share so I have developed my own programs and dietary procedures that are backed by science and produce amazing results!

Since launching Found My Physique in 2017, my diet routines, nutrition coaching and assisting gyms with their challenges have seen over 2000 kg of weight-loss.

I believe a healthy lifestyle is in everyone’s reach, no matter what your background or schedule! Whether you’re a uni student, a busy parent or you work full-time, you deserve to feel good about yourself and get the body of your dreams. Nutrition is a skill that we ALL need to master as it dramatically impacts our health, longevity and body composition. My nutrition plans and training programs are simple to follow and educate you on how to improve your nutrition skills; perfect if you struggle to make time or need options to choose from. Join my online coaching program and receive world-class nutrition coaching specific to your goals and deadlines. No matter where in the world you are, you can connect with me and I will try to help you achieve long term RESULTS. No gimics, no supplument “systems”- just learning to form a healthy relationship with food.