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

Love my little girl ❀Being a dad has changed how I look at things. More drive to succeed for her, improve myself and be...
23/01/2026

Love my little girl ❀

Being a dad has changed how I look at things.

More drive to succeed for her, improve myself and become a better man for her and to lead by example.

I don’t ever want her to view me as lazy, weak or never present.

25kg down. 20cm off waist. Maintained 2+ years.He started because his knee was cooked after an ACL injury
Strength train...
21/01/2026

25kg down. 20cm off waist. Maintained 2+ years.

He started because his knee was cooked after an ACL injury


Strength training made it feel stronger, and that one win made him go


“Alright
 what else can I change?”

So we went bare minimum first.

✅ 2 sessions/week lifting weights (learn the basics and get stronger)
✅ Track food for awareness (no perfect macros straight away)
✅ 20–30 min walk on most days (because he was sedentary)

We tracked trends (weight / waist / photos) and only added tighter targets when progress slowed down.

đŸ”„Â Result - 25kg down and 20cm off his waist


and he’s kept it off for 2+ years while still travelling and living normally.

If you’re stuck, you don’t need more effort. You need the right system in place.

Comment “SYSTEM” and i’ll show you the exact system that helped bobby lose over 25kgs.

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...
19/01/2026

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 KFC 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.

13/01/2026

POV: You step into a semi private session.

Just training hard and talking absolute rubbish between sets.

Featuring Michael’s swear jar getting absolutely smoked.

If you’ve ever wondered what it’s actually like in here
 this is it.

07/01/2026

Most people turn the seated cable row into a bicep curl with momentum.

That’s why their back never grows.

Here’s how to actually row 👇

✅ Pull down and in, not straight back
Aim the handle towards your belly button, not your chest
Think diagonal path, not horizontal

✅ Neutral grip = elbows slightly tucked
Let the elbows travel down and back so the lats stay loaded

✅ Wide grip = elbows go wide
Line the elbows up with the handle so you’re not fighting the angle

✅ Bring your torso to the cable, don’t yank the cable to you
Soft lean forward → brace → pull

If you’re rocking back, it might be to heavy.

Row like this and you’ll feel your mid back and lats light up instead of your arms.

✅ Save this before your next back day.

You’re not stuck because you’re lazy.You’re stuck because you’ve been training without a real system.If you’re showing u...
02/01/2026

You’re not stuck because you’re lazy.

You’re stuck because you’ve been training without a real system.

If you’re showing up, training hard, but still looking the same, this is for you.

The Strength Base Reset is an 8-week reset program built to remove guesswork and give you clear structure:

‱ Structured strength training that progresses week to week
‱ Simple nutrition tools to support fat loss
‱ Technique guidance so your training actually drives results
‱ Everything laid out so you just follow the plan

This is the same method I’ve used for years to help everyday lifters get stronger, leaner, and more consistent without living in the gym or relying on motivation.

📍 Starts January 19

đŸ‘„ 10 spots only

Apply via the link in bio or DM RESET

2026 is about to be different.For the members who know they’re capable of more.January 5 2026.More soon.
30/12/2025

2026 is about to be different.

For the members who know they’re capable of more.

January 5 2026.



More soon.

Poppy’s first Christmas 🎄 Xmas eve we went to Xmas day was spent with family đŸ«¶đŸ»Merry Christmas to everyone đŸŽ…đŸ»
25/12/2025

Poppy’s first Christmas 🎄

Xmas eve we went to

Xmas day was spent with family đŸ«¶đŸ»

Merry Christmas to everyone đŸŽ…đŸ»

23/12/2025

It’s not the Christmas food making you gain weight it’s what you do after.

Because one big day doesn’t ruin you
 the 5-day ‘stuff it’ mindset does.

So here’s the plan that lets you enjoy Christmas without the blowout.

Calorie bank for 1–3 days before, eat a bit less, keep your protein high, move more by walking.

On Christmas day eat normally, enjoy it, and don’t starve all day then binge at night.

The Day after either go straight back to normal
 or bank for another 1–2 days.

Your weight will probably jump. That’s water, carbs, sodium, more food its not instant fat.

To gain 1kg of fat you’d need roughly 7,700 calories over maintenance. Most people don’t even get close.

Your results aren’t decided by Christmas day, they’re decided by your next 48 hours after.

If you want my full calorie banking setup, I’ve got a quick video showing you exaclty how you can enjoy events like christmas without blowing out your progress. Comment the word “XMAS” and ill send it right over!

The Strength Base Community walk and coffee đŸš¶â˜•ïžAbsolute shoutout to these legends (literally days from Christmas) made i...
20/12/2025

The Strength Base Community walk and coffee đŸš¶â˜•ïž

Absolute shoutout to these legends (literally days from Christmas) made it out for an epic walk down the quarry hills and later for a coffee and lunch at .the.grind

Amazing to get together and enjoy the outdoors, talk and have a laugh.

Can’t wait for the next one next year đŸ’ȘđŸ»

18/12/2025

If your Bulgarian split squats feel unstable, awkward, or inconsistent, this is why.

Most people treat this as a balance test and that’s a mistake.

The goal isn’t to wobble around hoping your leg grows, you need to load the working leg properly and actually create tension.

That’s why I’m doing two key things here 👇

đŸ”č Added stability
Holding onto a stick gives me just enough support to stay balanced,
so I can focus on control, depth, contraction and not falling over.

Stability lets you train the muscle harder. Instability just limits the load.

đŸ”č Contralateral loading
Holding the dumbbell on the opposite side of the working leg
forces the glute and quad to stabilise harder through the entire rep.

Right leg working → weight in the left hand. Then swap.

This setup = more tension, better mechanics, and cleaner reps
without turning the movement into a circus act.

If you want Bulgarian split squats to actually build your legs, then stop chasing balance and start focusing on your ex*****on.

📌 Save this for your next leg day and if you want more mic’d up cues like this, make sure to drop me a follow!

Enjoying the sunshine with my family anytime I can ☀Nearly 8 months of being a dad and I love it 😎
12/12/2025

Enjoying the sunshine with my family anytime I can ☀

Nearly 8 months of being a dad and I love it 😎

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