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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 📲

24/03/2026

Trying to lose fat but still want to eat out?

This is the ONLY cheat sheet you’ll ever need. 🍔

That’s not hype. It’s facts.

I broke down the best options from the GYG menu so you can hit your macros without guessing, tracking, or fu***ng up your progress.

It’s Perfect for…

✅ Fat loss goals
✅ Busy days
✅ Social meals
✅ Zero calorie stress

This isn’t a “maybe it helps” this is plug and play fat loss for real life.

👉 Comment “TAKEOUT” below and I’ll send it to you for free.

Seriously, you won’t need another guide after this one.

20/03/2026

6cm off her waist in 8 weeks 🔥

At the start, she 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.

17/03/2026

Your fat loss didn’t stall… something changed.

At the start you were:

✔️ Tracking properly
✔️ Training with intent
✔️ Staying consistent

Then over time… things shifted.

For most people, it’s this:

❌ Tracking gets looser
❌ Portions creep up
❌ Workouts lose intensity

“Close enough” becomes the standard and progress slows down.

That’s not a plateau. That’s a drop in accuracy, but there’s also another side to this too… You might’ve actually stayed consistent and now you’re just exhausted.

Low energy
Always hungry
Mentally over it

That’s not a plateau either. That’s diet fatigue

Two different situations.
Two different fixes.

If you’ve slipped:

✅ Tighten things up again.
✅ Track properly for 7 days and clean up the basics.

If you’re burnt out:

✅ Stop trying to push harder.
✅ Run a proper reset phase and bring calories back up with structure.

Most people get this wrong.

They either:

Push harder when they’re exhausted

or

Give up when they just needed to tighten up

Fix the right problem and progress will start again.

Follow for more no BS fat loss tips.

12/03/2026

Not every dessert during fat loss needs to be a “protein snack”.

Sometimes a simple 80–120 calorie chocolate does the job better.

One mistake I see all the time is people trying to replace everything with expensive protein desserts that:

👉🏻 cost more
👉🏻 don’t taste that great
👉🏻 and you can only eat a tiny amount anyway

But fat loss is really about calories first.

Which means you can still include foods you actually like.

That’s why I put together this list of desserts under 200 calories from Woolworths.

Things you’ve probably already eaten before.

Ice cream, small chocolates, mini treats.

Nothing fancy.

Just simple options that satisfy the craving without wrecking your calorie target.

Sometimes that’s all you need.

Fat loss gets easier when you know what to look for.

I share simple food swaps, macro tips, and supermarket finds like this regularly.

Follow along if you want more of it. 🔥

10/03/2026

8 weeks. 7 kilos down. 🔥

Liam started this challenge at 93kg.
His lowest weigh in, 85.8kg.

🔥More definition.
🔥Abs starting to come through.
🔥Body fat noticeably down.

And this didn’t come from some extreme diet.

We focused on the basics and executed them consistently:

✅ Tracking calories and macros daily
✅ Strength training programmed each week
✅ Flexible nutrition (no foods banned)
✅ 10,000 steps per day
✅ Minimum 7 hours sleep
✅ 3L of water daily

The key was making it fit Liam’s lifestyle.

During the 8 weeks he even picked up footy a couple of times a week, so we adjusted his training.

He had a few lower back niggles, so we adapted exercises.

Calories were adjusted when needed to keep progress moving.

Nothing extreme.

Just constant communication, adjustments when required, and sticking to the plan.

That’s how sustainable fat loss actually works.

👉🏻 Build habits.
👉🏻 Adapt when life changes.
👉🏻 Keep moving forward.

Liam executed the plan and the results speak for themselves.
If you want to see how this system works,

DM me SYSTEM and I’ll show you exactly how my clients are doing it.

02/03/2026

6kg in 6 weeks.

No detox.
No cutting carbs to zero.
No two a day training sessions.

Just ex*****on.

Client came in working shift work.

✅ We set a calorie deficit.
✅ Lifted 5x per week.
✅ Tracked food daily.
✅ Weighed in consistently.
✅ Followed the plan.

That’s it

That’s what progress actually looks like.

This worked because

✅ He hit his calorie target
✅ He trained with intent
✅ He didn’t panic over daily fluctuations
✅ He focused on the weekly average
✅ He stayed patient

Shift work didn’t stop him.
Busy weeks didn’t stop him.
Low energy days didn’t stop him.

Consistency > perfection.

The photos show it.
The scale trend shows it.
The habits show it.

If you want to see what a structured system looks like when it’s applied properly…

DM me SYSTEM and I’ll show you how we’re doing this.

24/02/2026

Burleigh 2026 ☀️

Sun, family, food, fitness.

This is all I want in life 🫶🏻

12/02/2026

Client progress 🔥

Most people would look at that and think “Is that it?”

But look at the photos.

Flatter stomach.
Abs starting to show.
Waist tighter.
Confidence through the roof.

This is why the scale can lie to you.

If Maddy had panicked at week 3 because “it’s only 1kg down”…

and slashed her calories again…
and added more cardio…
and chased faster weight loss…

She probably would’ve stalled.

Instead, we focused on

✅ Structured strength training
✅ Progressive overload
✅ Fuelling properly for performance
✅ Learning how calories actually work
✅ Tracking more than just body weight

It’s not about just losing weight.
It’s about losing fat.

That’s the difference.

2kg on the scale.

But a completely different physique in the mirror.

Stop making decisions off one number.

Use photos.
Use strength progress.
Use measurements.
Use how you feel.

That’s how you build something sustainable.

If you want results like this, DM me SYSTEM and I’ll show you exactly how Maddy’s been doing it.

09/02/2026

Happy wedding anniversary ❤️

6 years married
14 years together
Nearly 1 year with our beautiful Poppy

I love you, thanks for being the best person in my life.

08/02/2026

8.7kgs down 🔥

Abs have come through, strength has increased and habits have stuck!

Calories are coming up and entering a maintenance phase so we can lock this progress in 💪🏻

If you want results like this comment the word “RESULTS” and I’ll send you the exact system that my clients like Thanasi follow to get amazing results like this! 🔥

04/02/2026

My little gym girl 🫶🏻

03/02/2026

40g of protein packed options at KFC 🔥

Trying to lose fat but still want to eat out?

Here’s the best options from the NEW KFC protein range so you can hit your macros without guessing, tracking or fu***ng up your progress.

It’s perfect for…

✅ Fat loss goals
✅ Busy days
✅ Social meals
✅ Zero calorie stress

I’ve put together the ONLY cheat sheet you’ll ever need. 🍔

It’s not a “maybe it helps” this is plug and play fat loss for real life.

👉🏻 Comment “TAKEOUT” below and I’ll send it to you for free.

Seriously, you won’t need another guide after this one.

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Melbourne, VIC

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