Dynamic Body Labs

24/09/2024

4. Days from peak week round 2 going into

New lows have been ticked off, new feels in the hurt locker found and new lines achieved!
Very excited for this next showing! Keeping ticking all the boxes I can control and then it's show time baby!
#

22/09/2024

Cracking start to Season B for DBL masters client at the Sunshine Coast Classic.
🥈 Men's Novice bodying
🥈 Men's masters 50+
An absolute workhorse bringing in his best look ever for show 1!
Love your work mate, bring on peak week round 2!

17/09/2024

Epic first showing of the season, going up against some of the best state level lineups I've seen in ! Blown away by how it turned out—definitely my best look ever!
Competing as a lifetime natty, it’s always been a goal to step on stage in this federation and not feel out of place, and I’m proud to say I delivered. Took 4th out of 14 in Novice Men's Classic Physique and 7th out of 14 in the Open Men's Classic Physique, despite giving up 13-20kg to the other athletes!

I had so much fun, and this experience has set me up for an exciting season as we fine-tune things for show #2 with in just 2.5 weeks! Big shoutout to everyone who sent their support and to , , .cub.and.the.nug, and for coming to cheer me on in person.

Now, back to the grind—time which I love to get truly freaky!

30/06/2024

Making memories and ticking boxes and doing it for the dads out there.

Week 12 done and dusted, improvements made in what was a tough week managing everything with these two gremlins but once again we came out on top.
11 weeks out till show one, time to embrace the suck and continue to show what's achievable even when life's bloody hard.
Actions speak louder than words in life so watch me work 🤝

16/06/2024

COMP PREP UPDATE 10/26 can't believe we are at the 10 weeks deep already!

✨ Weeks Recap: A very successful week but definitely the most challenging of prep with life throwing us some more challenges it thought we needed 🫣
Week 2 of Hayley's hip reconstruction surgery and my body thought a root canal for me was in order! After enduring the worst pain of my life last weekend I had the first part of a root canal performed on Tuesday which went smoothly thankfully. Along with an another household cold it's definitely been a spicy week but of course everything that was required has been ticked off ✅

⚖️ Bodyweight Average and Low:** Ave 90.77 / Low 90kg. Down 450g average and 500g low.

🍽 **Diet & Training for Week Ahead:. Same same here, everything is going superbly so nothing changing.
- **Steps:** TD 13k, NTD 12k
- **Cardio:** Only steps, no other forms.
- **Weight Training:** 5x a week Lower/Upper Push/Upper Pull/Lower/Upper split.

🍲 **Macros:**
- **Refeed Sunday (Non-training):** 230P 460C 70F
- **Refeed Monday (Training):** 250P 610C 76F
- **TD Lower Body:** 250P 485C 50F
- **TD Upper Body:** 240P 370C 50F
- **NTD:** 230P 270C 50F

🥅 Micro Goals: keep leading from the front and enjoying the process regardless of what challenges lay ahead.

**Coaching:** Still taking on online clients and limited face-to-face clients who want to look and feel good and just need structure and accountability. Jump into my website or DM.

02/06/2024

**COMP PREP UPDATE** 8/26

✨ **Weeks Recap:** Another superb week of getting it done and leaving no stones unturned. Body once again responded extremely well running the 2 refeed days on Sunday and Monday. With full strength retention once again and a rep found in both sets of RDl's on Day 1 which is pretty exciting stuff! Just really enjoying this prep so far.

⚖️ **Bodyweight Average and Low:** Ave 91.78kg / Low 91.05kg. Down 286g average and 350g low from last week even with the 2 additional high days.

🍽 **Diet & Training for Week Ahead:** Implementing a 2-day refeed for Sunday/Monday, then back to the previous plan with no further changes to calories and training again as the goal was to slow the rate of loss down to hopefully match last week and preserve lean tissue as much as possible as these last few kg's continue to come off.
- **Steps:** TD 13k, NTD 10k
- **Cardio:** Only steps, no other forms.
- **Weight Training:** 5x a week Lower/Upper Push/Upper Pull/Lower/Upper split.

🍲 **Macros:**
- **Refeed Sunday (Non-training):** 230P 460C 70F
- **Refeed Monday (Training):** 250P 610C 76F
- **TD Lower Body:** 250P 485C 50F
- **TD Upper Body:** 240P 370C 50F
- **NTD:** 230P 270C 50F

🥅 **Micro Goals:** Get through this new few weeks, Hayley has her first hip reconstruction on Wednesday so I know it's going to be testing times. So will just ensure I'm even more prepared and continue to find a way if/ when speed bumps arise.

**Coaching:** Still taking on online clients and limited face-to-face clients who want to look and feel good and just need structure and accountability. Jump into my website or DM.

11/05/2024

**COMP PREP UPDATE** Week 5/26

✨ **Weeks Recap** 1 week diet break and training recovery phase has just been ticked off. Feeling fresh,recovered and bloody keen to get uncomfortable and dig deep this next 3 weeks.
Overall extremely happy with where I'm sitting and feeling 21 weeks out.

⚖️ **Bodyweight average and low ** Ave93.54kg / Low 92.85kg

🍽 **Diet & Training for week ahead**: Back to previous weeks low calories and training.
- **Steps**: TD 13k, NTD 10k
- **Cardio**: Only steps, no other forms.
- **Weight Training**: 5x a week Lower/upper push/ upper pull/ lower / upper split.

🍲 **Macros**:
- **TD Lower Body**: 250P 485C 50F
- **TD Upper Body**: 240P 370C 50F
- **NTD**: 230P 270C 50F

🥅 **Micro Goals** More posing! Continued effort on stress reduction and sleep. But there's only so much I can control with sleep with that being up to what Roman and Valentine decide upon 🤣

**Coaching* still taking on online clients and limited face2face clients that just want to look and feel good that just need structure and accountability. Jump into my website or DM.

# lean

01/05/2024

Check-in day for another season B athlete, _. Significant progress has been achieved, with a 10kg reduction thus far. Implementing further adjustments starting Monday to sustain this positive trajectory. The aim is to front-load the bulk of the work, allowing for minor adjustments and refinement at the pointy end. Excited for the shape this man will hold on stage!
Keep getting after it mate!

”

28/04/2024

First show of season A wrapped up for online client Lyndan at the . Great showing legend!
This man is an absolute workhouse, juggling prep alongside the challenges of military life. Bring on round 2 next week mate.

16/04/2024

🏋️‍♂️ **COMP PREP UPDATE** 🏋️‍♀️

✨ **1 Week In**: Already down 1.1kg on average! 💪 No adverse effects so far, as expected in the early stages of prep.

🍽 **Diet & Training**: No changes this week just sticking to the plan!

- **Steps**: TD 13k, NTD 10k
- **Cardio**: Only steps, no other forms.
- **Weight Training**: 5x a week Lower/upper push/ upper pull/ lower / upper split.

🍲 **Macros**:
- **TD Lower Body**: 250P 495C 55F
- **TD Upper Body**: 240P 400C 55F
- **NTD**: 230P 290C 55F

🚀 **Full Steam Ahead!** 🚀

# lean #

03/08/2023

30+kg 11months later.
6 weeks out and ticking those prep
Boxes.
Sitting at the best look of his life and it’s only going to get freaky from here.
This is the time now that separates those that look good on stage and those that look phenomenal. It’s the ability to push beyond where your body wants to be, push beyond those mental barriers and force your body to adapt.
It’s not fun, it’s far from comfortable but I have zero doubt where this man will be sitting come stage time.
Let’s go big dog 💪 # natty

Brisbane-based team of sports nutritionist's/dietitian's and strength and conditioning coaches providing evidenced-based nutrition coaching, one-on-one personal training and online training programs.