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The Strength Base

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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 📲

29/10/2026

Some really good progress from Ile over the last few months 👏💪

When we first started working together, one of his main goals was to build more muscle and improve his overall body composition.

He’d always struggled to put on muscle and had relatively low muscle mass compared to body fat.

With work keeping him pretty busy, we’ve focused on building a routine that works around the time he actually has available.

Most weeks, we’re aiming for 2–3 solid training sessions, sometimes more when work allows.

When he’s in the gym, we’re training with intent, getting close to failure and progressively working towards lifting more over time.

Nutrition hasn’t been anything extreme either.

He loosely tracks his food, tends to eat fairly similar meals and makes a conscious effort to get enough protein in without constantly overeating.

Not every week has been perfect and there have definitely been weeks where training hasn’t gone exactly to plan.

But he’s continued to make progress by working within what his schedule allows, rather than expecting every week to be perfect.

And the results are starting to show!

Still plenty of room to improve, but really happy with the muscle he’s built and the changes to his physique so far.

Good work man! 👏

28/10/2026

You logged 12 reps. But how many more could you have done with the same technique?

That’s the missing detail when deciding whether to increase the weight.

A rep range helps guide your load selection. Your prescribed reps in reserve or RIR helps guide how demanding the set should be.

In this example, the target is 8-12 reps with 1–2 good reps remaining. Your own program may prescribe something different.

Before increasing the weight, check:

✅ Did you reach the top of the range?
✅ Was your technique consistent?
✅ How many good reps did you have left compared with your target?

More weight isn’t automatically better if you shorten the movement or change how you perform it.

Next session, log your reps AND your estimated RIR. Give yourself something useful to base the next increase on.

28/10/2026

“Make better choices” isn’t helpful if you don’t know what those choices look like. 🤔

When I work through a dinner out with a client, we start with what they’re most looking forward to. Then we identify the decisions they can control and the adjustments they’re willing to make.

There’s still responsibility. Your choices need to reflect your goal but you also need the skills to handle something outside your usual routine.

That’s part of coaching, helping you build the judgement to make those decisions yourself.

Before your next dinner out, pick what you’re most looking forward to and one adjustment you’re willing to make.

📲 Save this for when you’re planning your next meal out.

14/10/2026

Jess went from eating 1,000–1,200 calories a day to over 2,000… and ended up leaner, stronger and 4kg lighter. 👀 
Sounds backwards, right? 
When Jess and I started working together, she was playing football, training in the gym and trying to build a stronger, leaner physique. 
But she was barely eating enough to support it. 
So instead of cutting more food, we went the other way. 
We gradually increased her calories, got her protein up to around 140g per day and started treating food as fuel for training, performance and recovery. 
On top of that, we made sure her strength training had purpose. Training hard, progressing her lifts and working everything around her football commitments. 
We also put simple nutrition strategies in place before and after training and games so she wasn’t constantly running on empty. 
And over time, the results started adding up. 
Less body fat, more muscle and a completely different physique. 
But here’s what I really want people to take away from this. 
Eating less isn’t always the next step you need to take. 
Especially when you’re already under fuelling your body and expecting it to perform, recover and build muscle. 
Jess has put in a massive amount of work to get here, and I’m bloody proud of what she’s achieved. 💪 
She’s dealing with an injury at the moment, but the work she’s put in and the habits she’s built don’t just disappear. 
Plenty more to come! 🙌 
➡️ Swipe through to see what we changed and how she got here.

11/10/2026

October so far 🫶🏻☀️

Taking advantage of any bit of sun we can get.

Taking in all the moments I can get with my girls.

19/09/2026

Making the most of the Melbourne sun. ☀️

✅ Family time
✅ Walk
✅ Beach
✅ Tracked food
✅ Enjoyed the hell out of the day

12/09/2026

I ate out for lunch, had froyo AND smashed 2 burgers for dinner.

And I’m still in a calorie deficit.

This is what my full day of eating actually looked like 👇

Normal breakfast at home.

Lunch out at one of our regular spots, ordered grilled fish, brown rice and cabbage salad.

Froyo with berries and a Reese’s cup.

Then two homemade burgers and chips for dinner.

Nothing got “derailed”.

I didn’t skip meals because I knew I was eating out.

I didn’t avoid dessert because I was having burgers later.

I just made choices throughout the day that gave me room for the things I wanted.

That’s a skill I’ve built from tracking my food and understanding what I’m actually eating.

The goal isn’t to get better at avoiding food.

It’s to get better at making food fit your life.

10/09/2026

What could 10 focused weeks actually do for you?

The Summer Project is officially open. ☀️

From September 28 to December 6, we’re zoning in on one thing:

Making the next 10 weeks count!

To lose body fat, build muscle, get fitter and feel more confident heading into summer, you don’t need every week to be perfect.

You need enough of the right things happening consistently.

That’s what the next 10 weeks are about.

You’ll have a clear training plan to follow, nutrition and activity targets to work towards, and practical tools to help you make better choices when real life gets involved.

So when you’re eating out, navigating a weekend, unsure what to eat, struggling to hit your protein, or wondering whether what you’re doing is actually working, you’ll have a way forward.

And you won’t be doing it alone.

We’ll track your progress, check in along the way and make adjustments when they’re actually needed.

Inside The Summer Project community, we’ll work through the things that usually make consistency difficult. Share wins, answer questions, learn from what everyone else is experiencing and keep each other moving towards the same finish line.

10 weeks. One clear focus.

Not another restart every Monday.

Not another few good days followed by “I’ll get back into it next week.”

Just a proper block of time to put the pieces together and see what happens when you finally string enough good weeks together.

And hopefully, what starts in these 10 weeks becomes something you actually know how to keep doing afterwards.

THE SUMMER PROJECT

📅 September 28 → December 6

💰 $39.95/week

Ready to see what your 10 weeks could look like?

Join through the link in my bio. 🔗

Let’s make them count.

07/09/2026

What could change if you gave yourself 10 weeks?

Think about where you’re at now.

Then think about where you’d like to be heading into summer.

More soon. 👀

What do you think it is?

02/09/2026

You could look very different by December 🤔

Dib ended up losing 11kg over roughly 18 weeks.

But he didn’t wait until he had 18 perfect weeks ahead of him.

He just started.

We structured his training.

Got his nutrition aligned with the goal.

Kept his daily movement up.

Made weekends work instead of writing them off.

Then we repeated it week after week.

That’s really the point of this post.

You don’t need to have your end result by December.

But 12 weeks from now you could be noticeably leaner, stronger, more confident and probably most importantly finally have some momentum behind you.

Or you can spend another 12 weeks thinking about starting.

The time is going to pass either way.

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