Bnb Physiques

What is Training Intensity?

2 key elements you can use to decorate how intense you are training are RIR and RPE. Which are only 2 of many facets you can use to dictate how@hard you are working!

One other facet you can use - facial expressions 🤣

Want to learn more? Comment ‘HARD’ below ⬇️

What if I told you there was only 1 KEY ELEMENT that made Maxie evolve into Maxwell 🚀

That 1 Key Element being CONSISTENCY
13.5kgs added in 8 Months….

No secret diet.
No hidden muscle building training method.

Just Max’s ability to train HARD and eat A LOT of food on a day to day basis 🙌🏽

DM for Coaching 📥

Weekends…. Do you realise the action saying F**K IT could be why you’re struggling to see the changes you can only dream of.

Treat Yourself with a Nutrient PACKED & DELICIOUS Breaky 😋

BNB FRENCH TOAST - A protein dense meal to kick start your day, with some amazing micronutrients included, as well as some delicious melted vegan Biscoff Spread 🍞

Contact us today to receive a completely FREE discovery call 📱

Body Recomp.

and I have worked off and on for the last two years! This time round in my eyes we have made the most progress and here’s why I believe that;

1. Zara has dropped 44.5mm off 9 sites in 16 weeks!

2. Within this 16 weeks the most visual changes have occurred. Her Midsection, back, shoulders, arms, and lower body have tightened up very nicely!

3. With all of these changes Zara has only lost 2kgs of OVERALL WEIGHT.

Yet with all of these changes occurring she still was somewhat unhappy with her progress. Of course, until I assessed her Measurments and saw her in person.

Key point - you see yourself every day. It’s going to be hard to see changes occurring because of this. That’s why getting your body measurements tested frequently is such a vital aspect as other pieces of data that is accumulated can change your perspective on your progress!

Moral to the story - Zara is an absolute beast 💯

WIN OUR CHALLENGE 🥇

This is your chance to win the upcoming challenge starting Jan 10! Enter your stride using my methods and protocols!

To WIN 🥳🤩
• Like this post
• Follow Us ( )
• Tag a friend (1 Tag = 1 Entry)
• Share to your story and tag us!

What’s included in the challenge?

• 2x 4 Week training blocks that will be specifically programmed from information given in your consultation
• Calorie and Macro targets given specific to what you want to achieve. Fat loss, muscle gain, recomp!
• Example Meal Plan
• Fortnightly Check-Ins which assess progress so far and build a plan for the following two weeks
• Exclusive Client Messaging App where a Challenge Forum will be made
• Full access to me!
• MALE and FEMALE winners!

Extra goodies -

Everyone that enters this challenge giveaway will receive a discount on the challenge if they choose to participate before Dec 31.

Visual change.

If you asked how she has felt the past few weeks about her appearance she would’ve said something that would’ve frustrated me.

But than boom, VISUAL CHANGE.

YOU CANNOT BEAT HARD WORK AND CONSISTENCY.

Firing shots!

Season A with is going to be filled with insane competitors! Following the uncertainty that the last two years have brought.

Lucy_charles and I have put in place a plan to achieve her goal that she has been working towards for a while now.

I’ll just leave this here - 20 weeks to chip away.

The fire is burning as prep starts on Monday, the dates are set, the hard work begins and now it’s time to have some fun.

RF 8 Week Challenge 2022!

Let’s work together to change your mentality towards health and fitness!

I am wanting to start Next Year off with a bang, so I have thrown this together for you guys 🔥

• 2x 4 Week training blocks that will be specifically programmed from information given in your consultation
• Calorie and Macro targets given specific to what you want to achieve. Fat loss, muscle gain, recomp!
• Example Meal Plan
• Fortnightly Check-Ins which assess progress so far and build a plan for the following two weeks
• Exclusive Client Messaging App where a Challenge Forum will be made
• Full access to me!

The EARLY BIRD Deal is a well discounted price and will only be available until December 31.

If you are keen then DM me ‘TEAMRF’ or email [email protected] for more details 🔥

Dialling it in, in more ways than one!

I would say we have added size in the right places 🤌🏼

Here is a perfect example of how to approach a competition prep.

For starters it has to be a priority, if you are going to prep towards a show and not have it be of the utmost importance, why are you doing it at all!? You should be giving it your all day in, day out!

As soon as started prep she has made many changes within her routine. Which included adding in daily posing, being more active so step goals are hit, making sure nutrition is PERFECT!

These little things are needed to bring the best package to the stage and Lauren will do that. A strong mental is literally unbeatable!

Can wait to see where this goes 😈

Effort and intensity is overlooked in my opinion!

Many people believe different methods of progression weather it’s progressing with reps, sets, changing up rest times, increasing weight used, increasing effort/intensity.

I live by effort and intensity, if you’re not working hard for it than how do you expect to achieve it!

When I refer to effort and intensity I am talking about rate of perceived exertion, reps in reserve. Also adding in intensifying methods into your training program.

ALL RECCOMENDATION REVOLVE AROUND A 4 WEEK TRAINING BLOCK!

Recommended Rate of Perceived Exertion;
Wk1 - RPE 7
Wk2 - RPE 7.5
Wk3 - RPE 8-8.5
Wk 4 - RPE 8.5-9.5 (with taking 1 set to failure)

Recommended Reps in Reserve;
Wk1 - 3 RIR
Wk2 - 2-3 RIR
Wk3 - 1-2 RIR
Wk4 - 0-1 RIR

Intensifying methods are things such as Drop sets, super sets, tri-sets, quad sets, mechanical drop sets, and pyramid sets!

Level up your training and level up your progress!

Are you worried about how you’re going to go over the holidays?

This ones easy for me, the answer is planning. Throughout these holidays you should know specific dates of event being this time of the year.

You need to plan your days out, MyFitnessPal is extremely useful. You need to understand that you need to track your day ahead of time so you are fully prepared and can execute.

If you do this you will make sure you can make sure you are staying consistent!

But make sure you have your fun and enjoy yourself!

Results.

Elly has been making some serious improvements since we have been working together!

Lil difference between photos;
Food - Increased 500kcal
Weight - No Change
Mental - All Gas
Physical - Best it’s been
Shape - All of it

Going into season A 22 Bikini with , we hope to bring a combination is shape, conditioning and flow that MATCHES the bikini division.

THE WORK IS NOT DONE! SUB 22 WEEKS OUT.

You would’ve heard the saying that your body is build in the off season and conditioned in prep.

Well is off to an amazing start in his off season towards season B next year where we will be entering the bodybuilding category!

If you remember what Dan looked like in stage earlier this year you’ll be excited to see an improved package. Bigger legs, bigger chest, wider back, more detailed conditioning. It’ll happen.

PERSEVERANCE.

Perseverance is the act of sticking to something even when it gets tough.

Now this isn’t just a fitness post, it’s a life post as well 🤷🏽 there are@going to be challenges in the gym, or in life, or with your food.

Struggles can range from not having enough eggs for breakfast, to being injured, to losing your job, etc. in life you can’t just give up, you have to work around things, change old habits to make life easier in your current situation. You can just lie down and give up in life, so why should you with your fitness.

Just because you had tracked something and you realise you don’t have a certain ingredient or not enough of something. You can’t just throw away your nutrition for the day, you’ve got to make adjustments and make things work. Just as if you had lost your job, you work around it, adjust some things, just so you can scrape by.

Persevere in all aspects of life, no matter what!

Assessing a growth phase!

There are many things you can use to assess a growth phase. Things like body weight, visual growth including specific targeted areas.

Now a growth phase needs patience, from the person and the coach. As muscle takes close to double the amount of time to notice changes applied to being in a dieting phase.

There are either two ways a growth phase can go. One being younger impatience and increase food too quick which than will lead to excessive fat gain. Than if everything is done correctly you can comply through your growth phase and add quality mads whilst only acquiring a small amount of fat (it’s inevitable some fat will be acquired in a growth phase)

With we are only eating in a slight calorie surplus which we will keep in play all throughout her off season. With the main focus of growth being with her shoulders and full lower. Going into Wellness with WBFF in season B 2022, we will be giving it everything we can to bring a killer package to the stage.

This is 6 weeks difference. Overall there is 1.5kg difference meaning she is right where I want her with gaining 200-300g per week which will ensure not much fat is acquired.

A growth stage can take time, and it requires patience and commitment. I can wait to see how far we can take this 🔥

It’s coming into preparation season for TeamRF.

Our team heading into season A is looking fierce. We have some extremely hard workers, who will do everything they can to showcase a stellar package!

Get behind TeamRF 🔥

________________________
- TEAMRF (save 15%)
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Coaching Inquiries -
📧- [email protected]

TRACKING ACCURACY 🔪

Have you ever wondered why some of your entries are a bit whack when it comes to total calories in reference to the macronutrient breakdown?

It is extremely common to have this issue, so here’s a way to improve your tracking accuracy!

Using the acronym NUTTAB at the end of each entry will provide you with the most accurate entry you can have as it is an Australian Recognised Entry.

Have a scroll through some of your entries and calculate the calories from the macronutrient breakdown and I’m positive you will find imperfections!

Don’t let silly mistakes like this make you stress over why your macronutrients and calories never match!

________________________
- TEAMRF (save 15%)
________________________
Coaching Inquiries -
📧- [email protected]

Structure Meal Plan Vs. Flexible Dieting

Here we have two strategies/methods used to enforce a nutrition plan to someone. Not everyone is the same when it comes to nutrition, some people lack nutrition knowledge and some understand it fully.

When we talk about meal plans, we are talking about a structured nutrition plan for someone based off what they have provided in their consultation. Meal plans are definitely suited for people with zero knowledge when it comes to nutrition. But as you can see, meal plans can play a massive role of people’s phycological stress towards dealing with cravings.

Flexible dieting is a much more efficient and smart way to approach someone’s nutrition plan. This provides the person with the flexibility to create their own meals that contain nutrient dense foods to fit the calorie and macronutrient requirements.

In my own opinion, flexible dieting is the smartest, most efficient, and free strategy to use when creating a nutrition plan.

I hope this post has shown some insight into the difference between both strategies/methods.

FUEL YOUR WORKOUTS
(Left - No Pump / Right - Pumped)

How do you fuel your workouts? The answer is making sure you nutrition is on point! Especially your meal leading into your workout.

We call this the pre-workout meal and it is critical to have carbohydrates, which will make sure your glycogen stores stay full enough to carry you through your workout. Protein should also be included in your pre-workout meal as it promotes muscle protein synthesis, which inevitably improves performance and muscle recovery/safety.

Recommended quantities;
PRO - 20-30g
CHO - 0.5 xBW
FAT -

Getting those SUMMER SHRED DEALS rolling!

For the next two weeks I will be discounting ALL of my services for anyone wanting to jump on and get to making changes whether it’s physique, lifestyle, nutrition, or just generally taking control of your health and fitness!

Enquire by swinging us a DM or emailing [email protected] and let’s make some changes together!

*only applies to new clients of Ripped Fit

What can you achieve in 18-20 weeks?

There’s a lot of things a person can do in this time frame. But the person has to be committed and dedicated to put the work in to see these results at the end of this phase. You can’t expect your appearance to change dramatically if you don’t make the necessary changes along the way.

Dan achieved a great deal in his 18 weeks prep. We decrease food, increased training volume, increasing training intensity, implemented cardio (as a tool for fat loss). These results wouldn’t be possible if Dan didn’t put the work in a be compliant to the plan put in place.

Moral to the story, don’t expect change if you don’t change along the way. BIG FACTS 💯

The big question -
How many days should you be working out in a week?

This is a very personal and individualised question you need to ask yourself, but before coming to the conclusion there are some minor questions that need to be answered before coming to a conclusion.

1 • What Time Barriers do you have?
These time barriers could be things like work, children’s school, sport, or basically other weekly commitments you have. From understanding all your commitments it will allow you to figure out what times you have free to go to the gym.

2 • How much sleep are you getting every night?
Sleep is extremely important for recovery and just your overall well-being. We should attempt to get 7-9hrs of sleep each night. Make sure you aren’t skipping out on valuable sleep because it makes a world of difference. Remember this doesn’t have to be an excuse not to get in the gym. It’s about what you do with the time that you are awake, so if you find yourself wondering what to do in your day. Focus on time management and you’ll find specific times you have free to get your session in.

3 • How is your recovery?
I like to tell people that are finding it hard to figure out how many session to do In a week, to start low and assess as weeks for on. For example if you workout 4 times in a week for a few weeks and find that your body recovers well and you are left feeling fresh and ready to roll again once your next day comes around. Try add in another training day and test out how your body recovers with that extra day in. Some may find that their recovery diminishes and they are always sore which effects their training, I would tell those people to stick with 4 days a week as that is where their body functions properly. But some may find that they still recover well enough to still see improvements in performance across other workouts, which means 5 training days a week flows well with their body.

If you are struggling with figuring out how many days a week you should train I would recommend sitting down and asking yourself these questions and come up with a routine that works for you!

Let’s talk about silent work. Not everyone posts a tone of clips and photos, but don’t expect that to mean they aren’t working!

As you can see .mccullock has made some crazy improvements to her physique. She has been working super hard to create the best package possible come show day, which will be April 2022.

We still have some time before her preparation phase start so we will make some more improvements and then get to conditioning the hell out of her 🔥

Let’s talk about EAAs, which are Essential Amino Acids. Which are not able to be produced by the body naturally!

What’s Essential Amino Acids do is they help build and regenerate tissue within the body. So if you are focusing on you and your body, making progress and seeing changes. Making sure you are consuming enough Essential Amino Acids is vital for you!

Now does this mean we need to take an EAA supplement? The answer is no, if you are consuming enough protein in your day than there is no need to by an EAA supplement.

I’ve told you how much protein you should be consuming in a day to receive all nine essential amino acids which is simply getting your body weight and multiplying it by a number of your choice in the range of 1.8-2.2.

Now if you find yourself not being able to consume that much protein in a day I would definitely recommend supplementing with EAAs. You could also just try prioritise reaching that protein goal by planning your days ahead so you are as prepared as possible.

Lauren had been an absolute work horse since starting with me.

She came to me eating 800kcals a day and didn’t consistently train. Now we are eating 2,850kcals a days and consistently training 5x days a week. 15 weeks between photos!

We are working towards season A 2022, you better believe we are going to bring something amazing to the stage.

Fitness is a privilege

Going to the gym, focusing on your food and yourself needs to be seen as a privilege. Not a chore.

Some people don’t have the opportunity like most people do to go work out, or pick what they get to eat everyday. So take advantage of the opportunity you have and capitalise on the freedom you have in your life.

coming in hot. It’s our last chance to compete as a junior in 2022 and we are planning to make it a good one.

Coming off the last few preparation phases where unfortunately we didn’t make it to the stage. We have learnt a lot and are in a really good position to bring our best come season A 2022.

Now it’s time to knuckle down, make sure we keep ticking boxes and give it everything we’ve got.

Back at it with the client testimonials 🤷

came to me wanting change, so that’s what we did. We made training a bit more fun, but worked extremely hard at the same time.

So far I have noticed that she understands her body a lot more! We accomplished this but slowing everything down, make sure form is on point. But the biggest contributor to her understanding her body was myself making sure I explained everything, every little cue that she needs to tell herself throughout a movement so that she performs everything with impeccable technique.

We are having fun and we are making improvements as well, what more could you ask for!

Here we go!

Unfortunately Sunday didn’t go as planned for us! I planned on bringing a full, round and conditioned package which we did. But unlike other seasons they weren’t looking for what we brand.

Dan worked extremely hard throughout this prep. Everything I said he did and did not complain once, and it shows!

Dan brought an undeniably killer, round and sharp physique to the stage. Dan brought to the stage what I wanted him to bring and I couldn’t be happier!

Another thanks to for putting on a decent show. Also, thanks to for helping dan out with his posing and always shooting through pointers whenever I asked.

Bring on 2023, men’s bodybuilding won’t know what hit them!