The Strength Base

The Strength Base Helping men and women shred fat, build muscle and stay consistent đŸ”„
No BS, just clear steps to real results 📈
DM “RESULTS” to see the exact system I use đŸ“Č

Poppy loved watching the Puffing Billy drive past and walking around the markets in her gumboots đŸ«¶đŸ»
13/06/2026

Poppy loved watching the Puffing Billy drive past and walking around the markets in her gumboots đŸ«¶đŸ»

Now we’re walking everywhere. đŸ„ČGreat weather today in Melbourne, had clients in the morning, I trained, I spent time wit...
08/06/2026

Now we’re walking everywhere. đŸ„Č

Great weather today in Melbourne, had clients in the morning, I trained, I spent time with my family.

Nothing better than that đŸ«¶đŸ»â€ïž

Eating ‘healthy’ but still not losing fat? This could be why 👇Most people don’t realise they’re not struggling with what...
27/05/2026

Eating ‘healthy’ but still not losing fat? This could be why 👇

Most people don’t realise they’re not struggling with what they’re eating
 they’re struggling with how much.

That “healthy drizzle” of olive oil?
That “small spoon” of peanut butter?
That “handful” of nuts?

Healthy foods still contain calories and when you eyeball portions, it’s ridiculously easy to eat hundreds more calories than you think without even trying.

That’s why weighing food matters.

It’s not meant to be forever.

But long enough to build awareness, accuracy, and consistency.

Guessing your portions then wondering why the scale isn’t moving
 is frustrating as hell.

Weighing gives you:

✅ Accurate calories
✅ Consistent portions
✅ Real data to adjust from
✅ Way less second guessing

You don’t need to be perfect, you just need to know what you’re actually eating.

đŸ“© DM me “PLATE” and I’ll send you my free Meal Builder Guide with portion examples, proteins, carbs, fats and meal ideas to help you stop guessing and start building meals that fit your goals.

18/05/2026

This is why the scale can completely lie about your progress.

Most people would hear that and assume nothing really happened.

But this is exactly why relying only on the scale can completely mess with your perception of progress.

His starting weight was 74.7kg and his lowest weigh in was around 74kg.

Now look at the photos.
Less body fat.
More muscle.
Better shape overall.

This wasn’t about chasing the lowest number possible.

The goal was to improve his physique by training hard consistently, progressing his lifts and building a routine he could actually sustain around life and footy.

When he played footy, we reduced leg training to one day to manage recovery properly.

When footy wasn’t on, we pushed it back to two leg sessions.

We didn’t force a “perfect” plan.
We adapted the plan to keep him consistent.

Nutrition stayed realistic too.

Just better awareness around intake, staying around a slight calorie deficit and fueling training properly so performance stayed high.

We still tracked body weight daily and used progress photos throughout the 14 weeks, but the focus was never to panic if the scale stayed the same.

We cared more about:

✅ Body fat visually coming down
✅ Muscle visually increasing
✅ Strength and performance improving

That’s body recomposition.

And honestly, this is where most people go wrong. They spend so much time trying to lose more “weight” instead of building a better physique.

Consistency and intensity over time will always beat extremes.

If you want results like this without guessing, DM me SYSTEM and I’ll show you how we do it.

06/05/2026

6cm off her waist in 8 weeks đŸ”„

At the start, Jeanine struggled with not really knowing what to do to lose fat or how to build a routine she could actually stick to.

She also had a goal to get stronger especially working towards pull-ups but like most people, there were times she felt like giving up when the scale didn’t move as much as expected.

This is where most people quit.

They see slow scale progress and think it’s not working. If she made decisions based on that alone, she easily could’ve pulled back, lost momentum, and not got these results.

Instead, we focused on what actually matters.

✅ Her waist was dropping.
✅ Her photos were improving.
✅ Her strength was building.
✅ Her energy and hunger were in a good place.

That told us everything was working even if the scale didn’t look dramatic.

So instead of reacting emotionally and cutting calories again, we stayed consistent and made small, educated adjustments when needed.

Life still happened too uni, work, missed sessions here and there. But she controlled what she could and stayed the course.

And that’s the real takeaway
 Consistency over time will always beat trying to be perfect for a week or two.

This was her mindset shift in how she approaches training, nutrition, and progress.

If you’re only focusing on the number on the scale, you’re missing half the story.

If you want results like this, DM me SYSTEM and I’ll show you how it works.

8kg down in 16 weeks. đŸ”„But this didn’t start with cutting calories straight away.Luis came in training a few days a week...
04/05/2026

8kg down in 16 weeks. đŸ”„

But this didn’t start with cutting calories straight away.

Luis came in training a few days a week with a solid home setup, but like most people, nutrition wasn’t structured.

So instead of rushing into a deficit, we did something most people skip


We started at maintenance calories.

The goal wasn’t fat loss yet, it was building the habit of tracking food properly, understanding his intake and making sure he had enough energy to train well.

Once that was locked in after a couple of weeks, we reduced calories and moved into a deficit.

That’s when the fat loss started.

From there, we kept things simple:
✅ 1 session per week with me
✅ 2–3 sessions at home using his setup
✅ Calories and macros tracked consistently
✅ Small adjustments when needed

Now we had a structured plan that he could actually stick to.

Over the 16 weeks, you can clearly see the difference, less body fat, tighter physique and a much better understanding of how to manage his nutrition moving forward.

That’s the real win.
Not just losing 8kg


but knowing exactly how it was done so he can keep it off.

If you want results like this without guessing,

đŸ“Č DM me SYSTEM and I’ll show you how it works.

Training
 but still look the same?Be honest
You’ve been consistent.You’re in the gym most weeks.You’re not someone who’s...
16/04/2026

Training
 but still look the same?

Be honest

You’ve been consistent.

You’re in the gym most weeks.

You’re not someone who’s just starting out.

But if you actually look at your body


Has it changed the way you thought it would by now? Or does it feel like you’re putting in the effort without much to show for it?

This is exactly who this is for.

People who are already trying
 but know there’s another level they haven’t tapped into yet.

What I see all the time is this:

Training sessions that feel solid in the moment
 but nothing is really building from week to week.

So you end up stuck in that middle ground where you’re not going backwards
 but you’re not really moving forward either.

That’s what LEAN & STRONG is built to fix.

Not by doing more random stuff. But by actually having your training build over the 8 weeks so you can see it in your body.

Leaner.
Stronger.
And actually looking like you train.

You’ve already seen what happens when it clicks.

People who were in that exact spot finally dropping body fat, tightening up, and starting to look different in the mirror.

This isn’t for someone who’s just curious. And it’s not for someone who wants to “try it and see”. It’s for the person who knows they’ve been stuck for a while and is ready to actually do something about it.

Starts May 4
10 spots only
Once those are filled, that’s it.

If you’re ready to lock in for the next 8 weeks and actually see the change this time


👉 DM me “LEAN” to secure your spot

Our family staycay đŸ«¶đŸ»Best way to spend the long weekend with my girls.Absolutely loved that we got to relax and unwind a...
05/04/2026

Our family staycay đŸ«¶đŸ»

Best way to spend the long weekend with my girls.

Absolutely loved that we got to relax and unwind at the amazing they definitely captured Melbourne’s vibes.

Julia 100% knows how to plan a trip with always finding these gems.

I’d be boring af with her đŸ™ŒđŸ»đŸ«¶đŸ»

7kg down. 6cm off his waist in 8 weeks. đŸ”„Brayden came into this not fully knowing what to do to lose fat or how to struc...
26/03/2026

7kg down. 6cm off his waist in 8 weeks. đŸ”„

Brayden came into this not fully knowing what to do to lose fat or how to structure his training and nutrition properly.

Like most people, he was training
 but without a clear plan. Eating “pretty well”
 but not with intent.

So we simplified everything.

We set his calories and macros based on his goal and focused on hitting them consistently. No cutting foods out, just learning how to structure his intake so he could stay in a deficit and still fuel his training.

That alone changed everything.

From there, we focused on progression in the gym.

One example is his incline dumbbell press went from 12.5kg to 18kg within the 8 weeks. Not from doing anything crazy, but from applying progressive overload properly and actually fueling his workouts.

We also reintroduced leg training after an injury and gradually built his volume back up.

Just small, consistent improvements each week.

And that’s the part most people overlook


He now understands:

✅ How to eat for fat loss
✅ How to train with purpose
✅ How to stay consistent without needing to be perfect

That’s what allowed him to drop body fat, build strength, and hit his goal of fitting into his suit for his wedding.

This is what happens when you stop guessing and follow a structured plan.

If you want results like this, DM me SYSTEM and I’ll show you how it works.

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