The goal was never just to lose 10kg.
It’s to stop being the bloke who keeps saying:
F**k, I need to get my s**t together.
Next Monday.
After the kids birthday.
When work settles down.
When life gets less chaotic.
Because the reality is, life with kids, work and everything else isn’t going to suddenly get easier.
You need to learn how to look after yourself in the middle of the chaos.
To have the energy to play with your kids.
To feel confident in your own skin.
To be the bloke who gets involved instead of sitting on the sidelines.
To be proud of the example you’re setting.
That’s what The SHREDPRJCT is about.
Yes, we’re going to lose weight.
Yes, we’re going to get stronger.
Yes, you’re going to look fu***ng good.
But the real goal is becoming the bloke your family already thinks you are.
12 weeks.
3–4 sessions a week.
Nutrition sorted.
Accountability.
SHRED PRJCT kicks off September 14.
If you’re sick of putting yourself last, this is your sign to pull your head in.
DM SHRED and I’ll send you the details.
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Helping dads get in the best shape of their lives in less than 3hrs/week. No BS. Just results. DM '𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦' to begin your 90 day transformation📲
24/08/2026
The #1 thing killing most dads progress?
Their inability to adapt.
It’s not always the training.
It’s not always the food.
And it’s definitely not the few beers on the weekend.
It’s trying to live by the same rules that worked 10, 15 or 20 years ago.
Because here’s the truth…
You’re not that guy anymore.
Your work is different.
Your responsibilities are different.
You’ve got kids.
Your time is different.
Your body is different.
So why are you still trying to train, eat and recover like you’re 25?
The dads who make serious progress aren’t the ones who have the perfect routine.
They’re the ones who know how to adapt the plan to the life they’re actually living.
That’s a huge part of what we’re doing inside THE SHREDPRJCT.
Not another 12 weeks of pretending you’ve got unlimited time.
A structured plan that works around work, kids, family and real life.
Train hard when you can.
Adjust when you need to.
Keep moving forward.
Because the goal isn’t to become the guy you were 15 years ago.
It’s to become the best version of the guy you are now.
THE SHREDPRJCT kicks off September 14.
12 weeks.
3–4 sessions per week.
Nutrition.
Coaching.
Accountability.
Built for dads who are ready to get back in shape without putting the rest of their life on hold.
DM SHRED and I’ll send you the details.
Not all protein yoghurts are worth buying.
My rule:
120 cals or less + 15g+ protein.
That’s a good bang for your buck.
My picks:
👉 YoPRO Perform
👉 YoPRO
👉 Chobani
Don’t just see high protein on the front and chuck it in the trolley.
Read the bloody label.
If you want to drop the dad bod in the next 8 weeks... listen up.
This is exactly what you need to start.
Follow along and tune in every Sunday for the next step!
The weekend is where most dads lose it.
Monday to Friday you’re bang on.
Training.
Getting your steps in.
Doing all the right things.
Then Friday rolls around…
A few beers.
Takeaway.
Kids leftovers.
Snacking.
A bit of F**k it, it’s the weekend creeps in.
And suddenly the 500–700 calorie deficit you created during the week is gone.
The goal is to have a few simple strategies that keep you in control when normal life kicks in.
That’s what THE SHREDPRJCT is built around.
Losing fat without needing your entire life to revolve around losing fat.
Work.
Kids.
Weekends.
Dinner out.
A few beers.
Still making progress.
That’s the game.
21/08/2026
Training felt good this week.
Strength is coming back up.
Missed one weights session, but still got 2 weights sessions, a run and hockey done.
Food was a bit of a stumble over the weekend with Eli’s birthday, but otherwise pretty consistent.
Also had a Wagon Wheel for the first time in years. Delicious. 🤤
Sleep? Not great.
Theo’s doing 9 month old things.
Eli’s recovering from his birthday weekend after waking up with croup on his actual birthday.
And Tilly’s had a hospital visit with croup.
But we still show up.
Because that’s life, isn’t it?
The weeks where everything runs smoothly are easy.
It’s showing up when the kids are sick, sleep is s**t, plans change and life is chaos that actually matters.
Besides that I’m bloody excited for the blokes ready to get stuck into THE SHRED PRJCT.
The best part of this week has been seeing some unreal wins from the team.
Especially this message:
“My son who’s 16 has been at me to play a game of football with him. 6 months ago I was dead against it.
Overweight and no go in me.
Well, losing weight and feeling better about myself I finally gave in. I’ve played lots of football and made some incredible memories but last Saturday is in the top few.
Needless to say I haven’t been able to move the last couple of days but it was worth it.
Jumping on this program has been a bit of a life changer for me and I hope it’s doing the same for others. Keep pushing.”
That’s what it’s fu***ng about.
Not just losing weight.
Having the energy and confidence to say yes to the stuff you would’ve previously said no to.
Especially when it means creating a memory with your kid that’ll stay with you forever.
What a fu***ng win.
I talk to blokes every fu***ng day who are lucky to drink 500ml of water.
So here’s the simple fix:
Have a glass of water before each meal.
Not because I’m worried about “diluting your gut acids.”
Because I’m trying to help you build a habit you’ll actually stick to.
More water → better hydration → better energy → better decisions → better training → better nutrition.
And eventually…
you start losing some weight.
Start with the simple s**t you’ll actually do.
That’s how we get results in the SHREDPRJCT.
Most dads don’t wake up one day and decide to let themselves go.
It just... happens.
You’re 47.
You run a business.
You work from home.
You’ve got a bad back.
Steps are low.
Food is random.
Training is “I’ll get to it.”
Next thing you know... you don’t feel like yourself anymore.
That was Steve.
95kg.
Bulging disc.
No real plan.
Not lazy.
Just suck.
Now?
He’s sitting at 80kg. -15kg
Feels the best he has in years.
Back is strong.
Moves with confidence again.
He trains 3-4 times a week.
Nothing crazy.
Just consistent.
He can eat what he likes...
But here’s the difference, he’s in control now.
That’s the shift.
Not perfection.
Control.
We gave him structure:
Train regularly
Build a strong core
Eat like an adult most of the time
Move more day to day
And it worked.
Not in a perfect straight line.
But it worked.
Most guys overthink this.
They wait for the right time.
The perfect plan.
Steve didn’t.
He just started... and stayed in it.
Because your life isn’t slowing down.
Work stays busy.
Kids need you.
Stress is always there.
So the goal isn’t to escape that.
It’s to be the guy who can handle it...
If that’s you right now...
All over the place.
That’s exactly where this starts.
If you’re ready to stop letting life dictate your health and get back in control…
THE SHRED PRJCT starts September 14.
DM me “SHRED” and I’ll send you the details.
18/08/2026
There’s still a place for old school intensity.
When you walk into the gym…
Train hard.
Push yourself.
There are times to tighten your diet.
But not all the time.
It’s about understanding what season of life you’re in.
Knowing when to push.
Knowing when to pull back.
Always staying in control.
I use saving money as an example.
People know how to budget.
Fitness is the same.
Be aware of where you’re at.
Be aware of how much you’re moving.
How much you’re training.
How much junk food you’re eating.
Your mental state.
Your relationship with your partner.
Your kids.
Everything.
Some people think that’s extreme.
It’s not.
The extreme approach is constantly jumping on and off diets.
Getting fit.
Getting fat again.
Blood pressure going up.
Mental health crashing.
That’s the extreme.
One thing I’ve become incredibly passionate about is how much exercise helps mental health.
I’ve seen it in clients.
I’ve seen anxiety improve.
Depression improve.
I’ve experienced it myself.
You don’t need to be perfect.
You need to understand where you’re at and make the right decision for that season of life.
Want to drop 10–15kg without putting your life on hold?
DM “SHRED” and I’ll send you the details.
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