Powerhouse Strength & Conditioning

Hey everyone! I’m conducting a study out of my gym Powerhouse Strength and Conditioning commencing in July, looking at the impact that increasing carbohydrate prior to exercise can have on muscular endurance during the follicular phase of the menstrual cycle in eumenorrheic female athletes.

Unfortunately when examining the effects of nutrition-based interventions on exercise performance during the menstrual cycle, the existing literature is both scarce and conflicting. This study will help to provide valuable insights that can guide female physique athletes, lifting
enthusiasts and sports nutrition practitioners in tailoring their nutritional strategies to enhance performance and adaptation throughout the menstrual cycle.

If you are a female and between the ages of 18 and 40 years; eumenorrheic (menstrual cycle that occurs regularly and lasts between 21 to 35 days); not taking any hormonal contraceptives and have at least 3 year’s resistance training experience, completing 3-5 sessions per week, you qualify to participate and I humbly request your participation.

Please comment or DM me to register your interest or email [email protected]

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Participation Information Sheet 👇
https://1drv.ms/b/s!Ave3lRkjARC3g4Vuw18YHL9_LzYd6w
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7month Transformation for

Ella and I have been working together for a little over a year now. As a member of Gym has been a valued person within the Powerhouse community for several years now. She came into the gym as a neophyte, never touching weights or being exposed to any of the basic fundamentals that underpin good nutritional literacy.
As a mother, prioritizing training, nutrition and self care can be an arduous task at the best of times but ~ a year ago Ella decided she wanted to level up and reached out to me to engage in 1 on 1 online coaching.

Our goal from day 1 was to establish rock solid foundations from both a nutrition and exercise perspective, we focussed on creating bespoke habits that were realistic and sustainable for her given lifestyle, work and family commitments. These habits over time became autonomous and now form the pillars of her training and nutrition routines.

She understands the importance of Energy Availability, the dynamic nature of Energy Balance, and the components within it that ultimately determine whether one loses or gains fat. Over the last 12months we’ve spent time in a controlled surplus (to promote > FFM) and we’ve spent time in targeted energy restriction (to promote < FM), both serving purpose at each given time! Body recomposition really is a game of snakes🐍 and ladders🪜.

As amazing as the aesthetic changes are in these pictures, what I’m most proud of as Ella’s coach is the habitual changes she’s embraced. It’s these changes coupled with her enhanced nutritional literacy that now empower her to control and sustain a physique that aligns with her goals, whilst still enjoying balance and flexibility in her life.

This post and these transformation pictures are a testament to the fact that it’s never to late to make a change. Weight loss success is a process, it takes time and although it isn’t easy, it is possible for ANYONE, even YOU!
Remember… “Nothing changes if nothing changes”

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Nationals 🏆 Wrap Up

On Saturday we had up in Female Fitness
🥇 Fitness Beginner
🥇 Fitness OPEN
🏆 Fitness OVERALL / 🏷️ NBA PRO CARD
🏆 PRO Fitness Australian Title

On the Sunday we had up in Mens Fitness
🥇 Mens Fitness OPEN
🏆 Fitness OVERALL / 🏷️ NBA PRO CARD
🏆 PRO Mens Fitness Australian Title

As a coach there is nothing more rewarding than seeing your Athletes be recognized and rewarded for the countless hours of sacrifice, discipline and commitment to their craft 🙌 I couldn’t be happier or prouder of or , as not only are they incredible athletes to work with but more importantly, even better people 🙏

Lastly we had myself up on stage Sunday night in the PRO show and I too was fortunate enough to place well

🏆 PRO Physique Australian Title
🏷️ NBA PRO CARD

Without doubt one of the highlights for me was to have my wife and kids invited up on stage with me to share the celebration and was a moment I will cherish until the end of time 🫶

All in all it was a fantastic TEAM Effort

2x🏆 OVERALL Australian Titles
3x🏷️ PRO CARDS
3x🏆 PRO OVERALL Australian Titles

Massive thank you to and all the incredible staff at who worked tirelessly all weekend to put on an incredible show and give all the athletes an amazing experience 🙏



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QLD State Championships 🏆

🥇 Mens Physique True Novice
🥈 Mens Physique Novice
🥈 Mens Physique Open Class

Beyond grateful is what comes to mind when I reflect on the weekend, both the entire process and the result 🙏
Yesterday I was fortunate enough to tick off a long term goal that as a Physique athlete, I had long envisioned for myself since first being bit by the bodybuilding bug, to step on the stage and be able to hold my own. Both the volume and calibre of athletes was insane, huge lineups and some incredible physiques.

Big thankyou to and the for putting on such an incredible show.

Lastly to the real MVP, my 👸 thank you for always believing in me and supporting me unconditionally with whatever I do, whether it’s Business, Competing or just Life, it is and always has been you and me against the world ❤️

Looking forward to doing it all again in 2weeks time but this time in my home state with all my ⭕️




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How important is sleep to making gains?

Sleep plays a crucial role in aiding our physical recovery and supporting muscle growth, yet is overlooked and not prioritized by majority of lifters.

Swipe across for some Insights into the importance of sleep, how much you need and why you need it if you’re serious about making gains.

Share with someone who needs more sleep 😴



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has made some fantastic progression over the past 18 weeks as he is edging closer to his first ever stage appearance.

We are currently smack in the thick of it at 7.5 weeks out and just commenced our final digging phase to liberate that last portion of fat mass to ensure he is 100% by ~3 weeks out, at which point we will begin eating up to the show.

Luke is a concreter by trade and I have to give this young man a ton of credit, after working a 10hour day on the tools in the summer heat he willingly throws himself into a 2hr grueling training session 5 days a week without a glimpse of hesitation. Many of you whom have competed before and achieved truly shredded conditioning (only essential levels of BF), know too well what “the suck” feels like! The thought of living day to day in that physiological environment whilst performing 10hrs of manual labour every day and then heading to the gym to train after that takes a certain type of character!!! It takes a certain type of mental fortitude to do that and this young lad possesses this and some!

I have enormous respect for these characteristics in an athlete as it is usually what separates good from great!

To say I’m excited to see his debut at the in a little over 7 weeks time is an understatement!!!

There is however still work to be done and further refinement to be made, so we will continue to do what needs to be done until he has arrived at the end destination ✅



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Big Congrats to the 🐐 of Fat Loss Challenges for taking out the longest 12 week Fat Loss Challenge in the history of challenges 🏆 with a 38% cumulative reduction on his sum of 5 Skinfolds 🙌
Winning the 58” UHD LED SMART TV 🖥

💪 Well done 💪




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As a natural bodybuilder the evolution of ones physique is dependent upon the adherence and application of some basic but key disciplines over an extended period of time.

These include but are not limited to:

- Quality Periodisation. Both long & short term strategical planning is imperative

- Progressively Overloading in the gym! Avoiding complacency & exposing your tissues to adequate stimulus in order to elicit the big 3, Mechanical Tension, Muscle Breakdown and Metabolic Stress

- Relentless work ethic, constantly striving to be better every day and doing what needs to be done

- Spending the required time in a controlled caloric surplus

- Mini cutting as INFREQUENTLY as possible to ensure optimal time is allocated to muscular growth

- Nutrition adherence (hitting your intakes within + / - 5-10g every day)

- Regularly assessing your physique (SWAT Analysis) Strong Areas, Weak Areas, Asymmetries, Timeline)

- Managing Intensity vs Recovery. The goal is to ensure Muscle protein synthesis exceeds Muscle protein breakdown

- Sleeping 7-9hrs a night

Rinse & Repeat the above over an extended period of time and you will see improvement in physique development 👌

📸 1/. Taken last week the day before commencing my 1st Mini cut of the 2021 Improvement season.
Fasted weight (99-100kg)

📸 2/. March 2020 (End of my last improvement season) vs November 2021




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