Ascend Nutrition

Ascend Nutrition Online Nutrition and contest/athlete prep.

Making it all look too easy now! 🤩 -18kg in 6 months! ✅🙌🏼The knowledge that comes with working with us is by far the big...
17/12/2025

Making it all look too easy now! 🤩

-18kg in 6 months! ✅🙌🏼

The knowledge that comes with working with us is by far the biggest contributor to results. Of course, a set plan is great but learning what is happening with the body and how to combat the negative impacts of a deficit in your favour… Learning about what foods support our appetite better, how to fuel our workouts and sustain consistent day to day energy levels. Most importantly, understanding what is happening with our hormones and how we can structure food to promote healthy production… All along the while of adapting a plan that is tough for sure (fat loss is) but realistic enough to achieve the goal…. That’s our goal, and it is very easy to see Katie has picked up a s**t load of info, applied it easily and I have no doubt the life has changed + she will easily sustain it on her own once the job here is done. What a solid win. So damn happy for you and a very proud coach! - Phil 💯

-14kg in 2 months. Diet details below 👇🏼Absolutely killing the game! It’s been easy work as we’ve applied a pretty flex...
16/12/2025

-14kg in 2 months. Diet details below 👇🏼

Absolutely killing the game! It’s been easy work as we’ve applied a pretty flexible plan which has homemade burgers once a week, we have a full free choice meal once a week. Each day one smaller treat like meal, and along with that… Minor snacks have come into play while our plan has still kept our results fast tracking the right way!

Fat loss will come easily and fast. Funnily enough we get to that position when the focus is less on ‘how fast can I go/how much pressure can I apply.’ And more on, ‘how can we make this plan something consistent and sustainable long term.’
You do that first, making sure the majority of your plans food is in favour of fat loss. So more often than not the meals you eat are wholefoods and high quality. But a large portion can still be foods you wouldn’t expect to see on a ‘weight loss’ plan. Then? Then you can apply more pressure but more often than not, we’re losing 1-2kg a week and don’t need to so 🤷🏼‍♂️ over to you! 💯

-10kg in two months! The man’s come in and cleaned up! The hard works brought easy results brother. And with the amount...
15/12/2025

-10kg in two months!

The man’s come in and cleaned up! The hard works brought easy results brother. And with the amount we’re eating (26-2800cals), while still dropping weight at this rate, our output is on that run it straight level! 💯
A couple fumbles coming into play of late but eh, that’s actually more normal than not, especially at this time of the year. The fact is, this where we learn to manage our results while still living the lifestyle we want. So let’s play juggle through Xmas and get the mentality around nutrition on lock, so you can keep sustaining and gaining long after the job here is done! Stoked with what we have achieved so far brother! One more big week to bank, then it’s eating big with the bro Santa before round two! 2026 🔥✊🏼 Tu meke!

A visual transformation that needs no words to express the effort put in! The conditioning achieved in this 3 month chan...
12/12/2025

A visual transformation that needs no words to express the effort put in! The conditioning achieved in this 3 month change is insane!! -13kg while seeing muscle on the up! You can’t ask for or achieve better and delivered big time! What a massive win chick! On to the next…. After a wee bit of a Xmas feed up of course. 😏

What a solid end to 2025! Standard set for the new! 💯

-22KG in 2 months…. Bruh we ain’t playing! 😤Came in to tear the game up and it’s exactly what we’re doing. We haven’t pl...
25/10/2025

-22KG in 2 months…. Bruh we ain’t playing! 😤

Came in to tear the game up and it’s exactly what we’re doing. We haven’t played an easy plan or a perfect ex*****on but we also haven’t played any less than our best. When you do? The constant progress is typically just like this, massive changes at a fast rate.
We have put a very solid plan in place to support hunger levels and performance to the highest standard possible while in an aggressive deficit. This is key when wanting to lose weight fast. Most will look for ways they can continue to eat all the foods they love and yeah, you can lose weight eating whatever you want, so it is possible. But if you’re wanting those results at a rapid rate? You’re going to want to structure a plan dominant in foods that leave you feeling fed, that support energy output, and maintain positive hormonal production as long as you can. That is where we start to eat more for purpose than preference. Do this for a short period of time, achieve the results fast enough to maintain motivation and patience. THEN, go back to a plan that is heavy in the food you love to keep what you’ve earned… a much easier plan to maintain with a lot of flexibility. This is what we’re doing here and the man’s killing it so far! 💯✊🏼

The definition of running it straight!

Another level for the bro 114kg - 94kg ✅ We’ve come a long way working together this year brother! Now’s at the point w...
08/10/2025

Another level for the bro 114kg - 94kg ✅

We’ve come a long way working together this year brother! Now’s at the point where every step in the game is made confident and easily! Your overall impact in training and adaption of higher quality foods continues to rise and the results follow suit! This last couple months being the biggest impact by far! Proud of you man, your walking it exactly as you talked. F**king excited to see the end game come to light in 2026!

.biel -10kg in 2 months!! 💯The girls constantly working overtime to get the job done! Making massive waves early on in t...
08/10/2025

.biel -10kg in 2 months!! 💯

The girls constantly working overtime to get the job done! Making massive waves early on in the journey but we ain’t done yet! The steps put in play food wise have been taken up relatively easily and so it’s been a pretty stress free ride and surprising considering how fast our body fat% has come down… The goals just more important for her! Stoked with step one banked and our overall outcome visually and mentally Miss! 👏🏼💯

Jobs done! ✅ .dean 94-83kg ☝🏼End of the line for us brother! A hell of a run with a solid transformation pulled in. But ...
07/10/2025

Jobs done! ✅ .dean 94-83kg ☝🏼

End of the line for us brother! A hell of a run with a solid transformation pulled in. But more importantly, a much better mindset around food and fuelling for your best. We ended up in a position where you managed to keep yourself progressing with next to no guidance and that’s exactly where we want to be for the end goal.
Big wins all round, have a solid run into whatever comes next! 🤜🏼🤛🏼💯

The bro -10kg in 2.5 months ✅ The man’s come in for the quick weight drop initially, juggling plan changes a few times ...
20/09/2025

The bro -10kg in 2.5 months ✅

The man’s come in for the quick weight drop initially, juggling plan changes a few times to find his most effective route through food, all while pulling that first 10k off and bringing in a solid visual transformation.
Still currently aiming to improve conditioning over time but with performance and muscle mass being priority and so sitting in a much healthier spot with calories, and a plan structured toward capitalising around our workouts/rowing. Brother, you’re holding the gameplan a lot steadier even in those more demanding weeks now. It’s mint seeing that improvement constantly on the up, and can’t wait to see how we pull up pre Xmas before hitting the festive season Kai with the bro Santa! 💯🤝

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