Body Transformation Specialist working in Port Melbourne both face to face and online to help client
19/08/2026
Anthony Lam. Nine years of coaching.
Anthony and I began coaching after he started his company, short on time and wanting effective training and nutrition.
I’m not going to say too much about this one. His words do it better than mine so head to slide 3 to have a read.
For coaching enquiries shoot me a message or head to bio to enquire 🤝
You make the greatest improvements to your physique during your growth phase.
How you run your growth phase is what decides how good the results from your cut is later, and how hard that next cut will be.
Zach finished his previous cut withmomentum and wanted to add muscle but minimise fat gain.
We kept it simple: control the average rate of weight gain each week, train hard, good nutrition structure through the week and one to two nights out a weekend.
From December to August he put on 9 kilos, at about 265 grams a week. That controlled rate rate of gain allows you to gain mostly muscle and keep the fat gain to a minimum.
What thats meant is minimal fat gain and going into his mini cut with a lot more muscle and way less work to do to get lean. That’s the payoff of gaining properly.
If you want to build muscle but the idea of gaining weight makes you nervous, or you just don’t know how to map it out, shoot me a message and let’s chat.
05/08/2026
Tim got into the leanest shape of his life for his wedding, lost 10 kg, and did it while still drinking once on weekends and without tracking over weekends.
Tim and I had been coaching together for over four years, and coming into his wedding he wanted to get lean for the big day. We laid out a plan to drop about 10 kilos.
But more importantly, and this is a conversation I have with every client, we set some realistic objectives and timeframes and worked out what Tim wanted to keep in his life through the process so it stayed enjoyable.
You can get lean by socially isolating and restricting yourself every day of the week. But more often than not that isn’t a healthy approach. It leads to a big rebound afterwards and a miserable experience of the whole cut.
Tim has a big social life. What we landed on was a set of structured meals Monday to Friday, reducing drinking leading into the wedding focused on one night a week, and daily walks plus a day of structured cardio.
This meant that Tim achieved his goal for the wedding but still enjoyed the process without burning out. It’s also a big reason he’s stuck with training so consistently for so long. He’s navigated plenty of socialising and multiple holidays while always keeping his training consistent, moving through phases where we focus on nutrition and then periods where the goal is to keep training, some healthy routines but more flexibility.
I coach a lot of mates from growing up, a lot of people running their own businesses, and a lot of people with families. Something universally true for nearly all of them is that their goals matter, but not at the cost of enjoying their life. You can push all-out for a short period, but you can’t do it all the time, and you want to have that conversation early on to set up coaching (or a specific cut) for success.
Still guessing what to eat to hit your macros?
I got tired of handing people rigid meal plans they’d abandon by Thursday, so I built a free tool that plans your week around your macros and the food you actually like, then writes your shopping list. Takes about two minutes.
Comment MEALS below and I’ll send it straight to your DMs. It’s free, yours to keep.
Your willpower or discipline won’t magically show up,
and it’s not the reason my clients stick to their plan and get results.
There are 3 key things to understand.
Once you do, it makes following the day-to-day easy.
27/07/2026
Face-to-face PT client Olivia Wedding Prep Transformation (-7kg)
Olivia and I had been coaching together for four years, but with her wedding approaching, she decided to put in 12 weeks to get into the best shape of her life.
We set a plan to achieve this: a nutrition structure that she could stick to whilst following a vegan diet and consistent training three times a week over this period.
Balancing running a company and a busy work schedule, Olivia focused on nailing the important things that would ensure our success.
Olivia achieved an awesome result, and it was well deserved for her wedding day!
Since then, she’s navigated a maintenance phase, an overseas holiday and now back into her regular training 🤝
21/07/2026
Online Client Samantha Samantha Cut Phase ✅
Returning after an 8-year break from training, Sam wanted to get back into a healthy routine, build strength and improve her physique.
Our initial focus was on healthy routines and habits. We ran an 8-week maintenance phase with the goal of staying consistent with training, enjoying our nutrition approach, getting into the groove, and feeling good.
From this foundation, Sam decided she wanted to cut and get leaner, and her commitment to her training and nutrition, and her willingness to discuss the obstacles she faced with nutrition, set her up for success.
Sam nailed a 10-week cut before we decided she was starting to experience dieting-related changes that outweighed the benefits of continuing a cut phase.
This is one of the most important considerations when coaching people for body transformation, especially when there is no clear end to their cut phase.
It’s about assessing the desire to continue, the changes occurring in response to the cut phase, and weighing the return vs. the cost of continuing to find the sweet spot and ensure that the experience of that cut is enjoyable, not one that leads to burnout and rebound.
Once we decided to end this cut phase, we set up Sam’s new block, set new targets, and pivoted. Sam has transitioned well into this next phase.
A huge effort and well-deserved result
| Monday | 6am - 8pm |
| Tuesday | 6am - 12pm |
| Wednesday | 9am - 8pm |
| Thursday | 6am - 8pm |
| Friday | 9am - 10am |
| Saturday | 7am - 12pm |