Instagram story viewer> @ptjosh_icnpro> Posts

ICN Pro / Body Transformation Coach

@ptjosh_icnpro

1.7K

followers

423

following

4x Natural Physique Pro
Helping 1st time competitors get stage ready
Contest prep • Off season growth • Posing
DM ‘STAGE’ to discuss your 1st show

POSTS STORIES REELS

POST-SHOW REALITY: What Comes After the Stage

Show day? Epic. I’m proud… so damn proud of the growth I’ve made and the grit it took to get here. I’ve celebrated. I’ve embraced the highs.

But what I really want to talk about… is the after.

As the adrenaline fades, I’m met with a new obstacle. One I don’t think our sport prepares us for enough.

These last few weeks have been all about structure. Routine. A goal I was chasing hard.
Now comes this weird limbo where food is everywhere, my body’s changing fast, and I’m left thinking: “Now what?”

This part of the journey is just as important as prep.

Because the truth is: stage lean isn’t sustainable. It’s not meant to be.

Recovery is essential. Your body is doing what it’s supposed to do. Protecting. Rebalancing. Healing.

The off-season is where mindsets are tested and habits are refined. It’s where your relationship with food, freedom, and identity gets redefined.

So if you’re here, in that weird post-show headspace, I’m with you.

Prep’s done.
I can live without limits now.
I can sleep in. Skip the gym (but who are we kidding…it’s me, haha). I can finally eat what I’ve been dreaming of for weeks: burgers, donuts, ICE CREAM… all of it.

And trust me, I will be enjoying life again.

But there’s a difference between enjoying and overindulging. I’m learning to live again…without extremes.

And I want to stay raw and real about that. So as I keep reminding myself, I want to remind you — whether this is your first show or you’re a seasoned competitor:
✨ This phase matters just as much as prep.
✨ It’s not about staying shredded. It’s about recovering. Rebuilding.
✨ The next level? It starts here.

New mindset. New focus. Same grit. Let’s go. 💥

#postshowfeels #growthseason #coachlife #beyondthestage #realtalkfitness #naturalbodybuilding #complife by @ptjosh_icnpro

Overall Men’s Physique Champion of the @nbaaustralia_official Sydney Winter titles 🏆

So much reflecting to do now that it’s over. I’d be dishonest to say there weren’t days where I wanted to quit. Where I questioned if it was worth it. That’s the reality working towards any goal though, isn’t it?

Going into my second competition of the season, I believed I would be better prepared for the mental battles ahead with my prior experience now under my belt.

But traveling to a new foreign country every week brought on challenges I didn’t anticipate. During prep #1 I had the luxury of consistency: same city, same gym, same food supplies. Prep #2 included 5 different cities through 3 different countries. Having to source a gym and food every few days felt like pushing the reset button. Travel days were the most brutal, getting steps in around the airport, being tempted on flights with food I couldn’t count the macros of, landing late with no grocery stores open, working out how I’ll get my training session through it all.

I’m beyond grateful for my experience in the sport and the resilience I built along the way. I learn’t what it meant to commit when no one’s watching. I learn’t to celebrate every win. The small ones, the invisible ones, the ones on stage.

To anyone going through it right now, don’t underestimate what’s happening in the process. The growth is real. Even when it’s uncomfortable…especially when it’s uncomfortable.

Grateful for the journey, the lessons, the results.

#bodybuildinglifesyle #overallchampion #mensphysique #travellifestyle by @ptjosh_icnpro

Earlier this month I was able to full fill a dream of mine competing alongside my little brother at the ICN Qld State Championships. It was so much fun sharing the stage with him and making memories I’ll never forget! We even got to stand next to each other on the podium. I was lucky enough to win the muscle model division and become the overall champion that day! Massive shout out to @icnqld and Jason for such an amazing show! by @ptjosh_icnpro

Throw back to last time in Bali 🇮🇩

Went in for a normal session, bro hit me up and challenged me to any exercise of my choice. Winner gets $100 usd 👊🏻

One leg extension machine. Heaviest lift wins 💰

Who do you reckon walked away with the cash ? 😂👇

#baligym #obsidian #legday #quadgains #cashmoney by @ptjosh_icnpro

ANYONE CAN HAVE A PLAN FOR SHOW DAY. WHAT ABOUT THE DAY AFTER 👀

One week since Abe’s classic physique debut, where he walked away with 3 first places and a third.

And he’s still looking bloody good! 🔥

But here’s something I always emphasise with my athletes.

The goal isn’t to get shredded for one day, then throw away months of structure the moment the competition is finished.

Post show is about transitioning out of prep properly.

Bringing food back up, getting training performance moving in the right direction, allowing body fat to return to healthier, more sustainable levels and creating the right environment to build more muscle.

We aren’t trying to hold onto stage condition indefinitely.

We’re trying to build a better physique for the NEXT time he steps on stage.

We’ve already got his next goals in sight 👊

#classicphysique #prepcoach #mensbodybuilding #naturalbodybuilding by @ptjosh_icnpro

Most guys don’t need another workout they found on Instagram.

They need to start getting more out of the training they’re already doing.

Track your lifts. Progress your sessions week on week. Eat for your goal. Give the plan enough time to work.

Consistency matters, but consistency with direction is what changes your physique.

Which one do you struggle with most?

#bodybuildingcoach #mensphysiquepic #compprep #legacymuscleuniverse #trainhard by @ptjosh_icnpro

FIRST SHOW. 3X FIRST PLACES. 🥇🥇🥇

What a way to make your bodybuilding debut.

Couldn’t be prouder of this guy. Abe stepped on stage for the first time at ICN Queensland and absolutely delivered -

🥇 1st Place
🥇 1st Place
🥇 1st Place
🥉 3rd Place

Three wins from your first ever bodybuilding show is a serious achievement, and a result that reflects just how much work this guy has put in behind the scenes.

Nearly 3 years of coaching went into getting here.

We started around 103kg, spent years building and developing his physique, pushed up to 118kg in our growth phase, then brought him down to around 88kg for his first time on stage.

No shortcuts. No rushed transformation. Just years of training, eating, progressing and consistently executing the plan.

As a coach, I build the program, manage the nutrition, make the adjustments and guide the prep, but the athlete still has to execute every single day.

And Abe absolutely nailed it.

The discipline and commitment he showed throughout this prep was next level, and yesterday he got the reward for it.

The exciting part? This is only his first show. We learned a lot from this prep and I already know there’s another level to this physique.

Enjoy this one mate. You fucking earned it. You’ve got a huge future in this sport 🤝🏻

3 wins on debut. Proud coach. And we’re only getting started. 🏆🔥

#icnqld #contestprep #naturalbodybuilder #brisbanefitness #bodybuildingcoach by @ptjosh_icnpro

1 day out baby. #fyp #natural #bodybuilding #classic #aesthetic by @ptjosh_icnpro

Almost 3 years in the making. 🔥

When Abe and I started working together early 2024, he was sitting around 103kg.
The goal wasn’t to immediately get shredded. We had a bigger picture in mind.

We spent time BUILDING. More muscle, more food, stronger lifts, better execution and consistently improving his physique.

At our biggest, we pushed all the way up to 118kg.
Then it was time to reveal what we’d built.
Fast forward to today, and we’re sitting around 88kg, depleted and just 6 days out from his FIRST EVER bodybuilding show!
That’s 30kg down from the top of our growth phase. But this isn’t just a weight loss transformation. It’s years of building muscle, developing a physique and executing a plan with a clear end goal.

This Sunday, Abe steps on stage for the very first time at the ICN Queensland show. 🏆
I can’t wait to showcase his physique to the @icnqld stage and see the result of nearly three years of work. There’s something special about taking an athlete from their early development right through to their first competition.

Massive credit to Abe for the work he’s put in. The consistency, discipline and trust in the process have been outstanding.
Now we’ve got one final week to bring everything together.

6 DAYS OUT. LET’S FINISH THE JOB. 👊

#icnqld #icnaustralia #contestprepcoach #firstbodybuildingshow #bodybuildinglifesyle by @ptjosh_icnpro

4X MR OLYMPIA 🏆🏆🏆🏆

And one of the best lessons I’ve learned from him has nothing to do with training…

Never think you know it all.

Huge congrats to @ryanjterry on winning his 4th Olympia title. What an achievement 👏🏼

I’ve been lucky enough to spend some time with Ryan, pick his brain and learn from one of the best to ever do it in Men’s Physique.

For me, that’s always been a massive part of bodybuilding. No matter how long you’ve competed, how many shows you’ve done or how experienced you become, there’s always another level and always something you can learn.

Posing, presentation, stage presence, prep and mindset! Sometimes it’s the small details that make the biggest difference.

I’ve taken plenty of what I’ve learned from guys at this level and applied it to my own competing, and now I get to pass those lessons onto the athletes I coach as well.

Keep learning. Keep improving. Never think you’ve got it all figured out. 🎯

#ryanterry #mrolympia #olympia2026 #mensphysiquepro #physiquecoach by @ptjosh_icnpro

Skipping didn’t get me shredded…

A calorie deficit did.
Progressive overload kept the muscle on.

Cardio (like skipping) is just a tool to help create the deficit…nothing more.

Most people stay stuck because they chase workouts instead of understanding the basics:

* Eat for your goal
* Train with intent
* Stay consistent

Do that long enough and you won’t need gimmicks.

What’s your go to cardio right now?

#fatlosstips #fitnessmyths #fitnesseducation #onlinecoach #bodybuilderlifestyle by @ptjosh_icnpro

You don’t even think about food much during prep 🫡🫡

#icnqld #icnbali #compprep #foodisgood #dietlife by @ptjosh_icnpro