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Jake Hunter | FIFO & PREP Coach

@jakehunter_fmgpro

13.7K

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6181

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👷🏻‍♂️I help FIFO workers get lean and jacked on any roster
🥇Prep athletes for all feds
🏆4x FMG Pro Champion | 600+ transformations
👇APPLY BELOW 👇🏼

POSTS STORIES REELS TAGGED

From first timer to pro what a debut season for @josh.nirosh 🔥

Josh wrapped up his competitive season at the Natural Bodybuilding Australia Nationals, taking out 1st in Men’s Fitness First Timers, 1st in Men’s Fitness Novice, and then backing it up with 2nd in the Overall. His physique was so good he was invited to jump in with the pros — where he placed 3rd and earned his Pro Card.

He also hit the Men’s Physique divisions, scoring 3rd in both First Timers and Novice, finishing the day with multiple medals, a pro status, and a huge smile.

As his coach, I couldn’t be prouder. For his first full season, he’s shown nothing but coachability, discipline, and grit, this is exactly what builds a champion. Now it’s time to step into the pro ranks and see what we can really do.

Shout out to posing coach @robbieframe for everything you’ve done this would t been possible with our your posing guidance and and expertise

If you’re looking to compete for the first time or you’ve competed before and want to take things to the next level across any federation, natural or enhanced

📲 I’m taking on athletes for 2026 comp prep coaching. Link in bio or DM “PREP” to apply.

#compprepcoach #bodybuildingaustralia #naturalbodybuilding #fmgshows #mensfitness #bodybuildingcoach #contestprep #teamknownphysiques #fitnessmotivation #australianbodybuilding by @jakehunter_fmgpro

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13

a year ago

94kg vs 106kg — 16 months apart.

Discipline is sacrifice. It’s showing up on the days no one’s watching, making the tough calls daily, and stacking years of work into moments that last a few minutes on stage.

Everyone wants the result. Few are willing to pay the price. What you see here isn’t overnight. It’s thousands of meals weighed, early mornings, late nights, and the daily discipline that no one claps for.

Now, with one week left in my own prep season, it’s time to get back to work. I’ve proven what’s possible, and now I’m taking on new athletes who want to do the same. Whether it’s stepping on stage or finally building the physique you’ve been chasing, the KP3 Method is built to get you there.

Contest Prep & Physique Coaching 📈
Link in bio to book your call or comment “Coach” below for more details ⬇️

#contestprep #physiquecoaching #australianbodybuilding #fmgshows #bodybuildingtransformation #australiancoach #disciplineequalsfreedom #fifo #fifolife #fiforlif #fifocoach #fifolifestyle #buildmuscle #fatlosscoach #physiqueathlete by @jakehunter_fmgpro

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a year ago

12 months ago, Mick was overweight, stuck, and frustrated.
Work. Family. Life. It all got in the way.
But he knew something had to change — and he backed it with action.

Now he’s stepped on stage lean, confident, and focused…
And we’re already locked in for FMG 2026.

This isn’t about getting shredded once.
It’s about building structure, getting results, and staying on track long term.

If you’re 30–45, stuck in the same spot, and ready to actually make a change — I’ve got 4 spots open for men ready to get in shape and stay there.

Drop a 💪🏽 and I’ll send you all the info.

#knownphysiques #kpc #known2win #mensfitnesscoach #shreddedafter30 #transformationcoach #bodybuildingcoach #fmgprep #onlinecoachformen #fitafter30 #dadbodtoathlete #australianfitnesscoach #coachingthatworks #stageorlife by @jakehunter_fmgpro

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a year ago

48 hours out. ⏳🔪

Upper body pump session in the books and everything is dialed right where it needs to be. No letting up now—just fine-tuning every single detail until it’s time to step under the lights.

Let’s see what we bring this weekend. ⚡️

#PeakWeek #2DaysOut #NaturalBodybuilding #StageReady #Conditioned taken in Sydney, Australia by @jakehunter_fmgpro

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20 hours ago

One thing that does my fucking head in with the fitness industry is blokes working 12 hour shifts getting handed training programs that don’t account for their actual lifestyle.

You’re 10 days into a swing, getting 15 20k steps a day, physically flogged and somehow expected to train like someone who sits behind a desk all week.

Your workload contributes to your overall fatigue, and that directly affects your training performance and ability to recover.

3 4 properly structured sessions, managing volume, progressive overload and recovery, can produce some fucking good results.

But what works on your week off might not work halfway through a 2 week swing.

Your training needs to be built around your life, not the other way around.

And that’s the difference between handing someone a program and actually coaching them.

#fifo #bluecollar #fifoworker #bluecollarlife #knownphysiques by @jakehunter_fmgpro

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1

2 days ago

You’re working 12 hour shifts, training on top of it and wondering why you’ve got fuck all energy, yet the first thing you cut is carbohydrates 🤦‍♂️

Carbs aren’t making you fat. Eating more calories than you’re burning is.

Carbohydrates are a major fuel source for physical work and hard training. They support performance, recovery and help keep you from feeling like an absolute broccoli head halfway through your shift.

Want to lose body fat? Start here.

Protein: 2g per kg of bodyweight

Fats: 0.7–0.8g per kg

Set calories roughly 500 below maintenance and fill the remainder with carbohydrates.

Adjust based on your weekly progress.

Yes, there’s a time and place for reducing carbs further when calories are tight, particularly towards the end of a serious dieting phase.

But for the average bloke working 12 hour days in shitty conditions, cutting them completely makes absolutely no sense.

You need a calorie deficit, not a carbohydrate ban.

#fifo #fifolife #bluecollar #mining #knowledge by @jakehunter_fmgpro

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4 days ago

2nd Place at NBA Men’s Fitness Pro Nationals. 🥈🇦🇺

Brought my absolute best package to date for this pro lineup. Peak week tested every limit, but precision execution was everything.
Huge credit to my coach @jakehunter_fmgpro and the team at @knownphysiques.

Having @jakehunter_fmgpro in my corner meant having someone who genuinely invests in your success, brings an unmatched level of knowledge, and keeps you calm and locked in when the fatigue hits its peak. Having a master strategist with an objective eye makes all the difference when it counts most no guesswork, just absolute trust in the process.
A massive thank you to Natural Bodybuilding Australia (@nbabodybuilding) for putting on an incredible, world class event and continuing to elevate the standard for natural athletes in the country.

Natural bodybuilding isn’t just about the physical transformation, it’s the ultimate test of discipline and mindset. Proud to represent the pro division alongside the best, proving what can be built entirely naturally through consistency and the right support system.

And next continuing 🔜 taken in Dandenong, Victoria by @jakehunter_fmgpro

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5 days ago

What are you willing to sacrifice?

Talking sacrifice, tell me something. Why do we not understand that nothing comes easy? Nothing worth having comes easy. Everything we do has a consequence or a reaction.

You cannot just take, take, take and expect results without giving something up in return.

So when you are thinking about a goal that is bigger than where you are now, why do we find it so hard to sacrifice, when ultimately that sacrifice could get you to that goal a lot faster?

When it comes to losing weight, there are a lot of barriers. You cannot just take, take, take and expect the results. There is going to be some level of sacrifice.

Social events. Sleep. Time with your family. Getting in the gym when you do not feel like it. Eating something you might not want. Sticking to a plan. Understanding your goal.

All of the above are sacrifices. But is the goal worth it?

You need to look at the long-term outcome. What benefits do you get by losing weight? Do they outweigh the sacrifices now?

You could live longer. Reduce your risk of heart disease and heart attacks. Be a better role model for your family. Be a better worker. Feel better in your own body.

There are a lot of outcomes to look at when you do not want to sacrifice.

You do not need to be perfect.

But you do need to be willing to give something up if you want something different.

#fifo #mining #lifegoals #bluecollar #sacrifice by @jakehunter_fmgpro

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7 days ago

“FIFO’s hard…” it’s what you make of it

#fifo #mining by @jakehunter_fmgpro

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18 days ago

GLUTES - HAMMIES
This ain’t for the week but have crack

Hip abduction machine
3 sets x 15 to 25 reps
Romanian deadlift
3 sets x 6 to 10 reps
Seated leg curl
2 sets x 8 to 12 reps
Glute drive
2sets x 8 to 12 reps
Lying leg curl
2 sets x 10 to 15 reps
Glute-biased 45-degree back extension
2 sets x 10 to 15 reps
Seated calf raise
3 sets x 10 to 15 reps

Tag me if you have a go

#fifo #trainhard #knownphysiques #rnrtraining by @jakehunter_fmgpro

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20 days ago

Day in the life of a FIFO-DIDO worker

Simple beats perfect any day

#fifo #fifoworker #fifolife #bluecollar #bluecollarfitness by @jakehunter_fmgpro

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22 days ago

Most coaches look good before the client starts.

They hand over a training plan, meal plan, tell you to hit your steps and wait for your weekly check in. Then when work changes, the camp gym is shit, you are on nights, sleep is fucked or you get home on RNR, the whole thing falls apart and somehow it is your fault for not adhering.

That is not coaching FIFO lads. That is selling a template and hoping your life stays easy enough to follow it.

The real work starts when the plan gets tested.

When a 70-120 hour week buries your recovery, we adjust training instead of pretending you should still train like you are fresh. When the food mess has fuck all that suits the original food plan, we work with what is there. When you fly home, we do not let two weeks of good work get wiped out because your whole routine disappeared.

The goal is not to give you a perfect plan for a perfect week.

It is to build a system that keeps moving when your roster, camp, work and life do what they always do.

A plan tells you what to do when everything goes right.

A coach makes sure you do not fall apart when it does not.

#fifo #bluecollar #fifoworker #fifolifestyle #bluecollarlife by @jakehunter_fmgpro

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23 days ago