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Day One Performance

@day1performance

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A little life update on where I’m at now that my New Zealand Pro debut and World Champs Pro debut has come to a close and Japan is off the cards.

I’m reversing out of prep, and my priority is getting my body and mind back into a healthy place after a demanding and extended competition season.

There’s been a lot of change behind the scenes too. A relationship I thought would be part of this next chapter has come to an end, and I’m also navigating this off season independently. Something happened the day after Worlds that left me shaken and raised serious concerns for my wellbeing. Coming out of prep is already a vulnerable time, and processing all of this at once has been difficult. There’s a lot I’m choosing to keep private while I work through it, but I wanted to be honest about why things look different now. At the moment, I’m finding my feet again, leaning on the people I trust and giving myself the space to decide what I want this next chapter to look like.

My dietary fats have almost tripled from my prep intake to improve satiety, help manage the post prep hunger and support hormonal recovery, including my natural testosterone levels, alongside bringing my overall food intake back up.

Protein has also been slightly lowered from my usual 250 g because of concerns about how that intake is affecting my current bloodwork. The focus is getting my liver and kidney markers back under control post comp and monitoring how they respond. These adjustments are specific to my current situation and recovery.

After four years of following meal plans, tracking my own food has given me more flexibility to include foods I enjoy while maintaining structure. I’m learning how to manage the cravings, fuel my training and rebuild a healthier relationship with food.

Watching your body change after being stage lean takes some adjusting to. I’m taking it day by day and putting energy into recovery, enjoying training and being present with the people I love.

If you’re navigating your own post show phase, you’re not alone. You can be proud of what you achieved and still find this part hard. My inbox is always open if you need someone to talk to 🫱🏼‍🫲🏽🫶🏼

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My current Full day of eating in the Off Season / Health Phase.

Just came off the back end of my growth phase and food has been brought down from 5.5k calories (6 meals) down to 4.6k calories (5 meals). Digestion also took a huge hit around 6 weeks into eating north of 5 and a half thousand cals which is another reason we decreased food.

This is also a training day, rest days carbs are a little lower and fats get brought up, totalling at 3.9k calories.

On this amount of food, I am typically maintaining / recomping and my appetite and digestion is amazing as this is not a lot of food for me and my daily expenditure is quite high.

As you can see, I keep things very simple with my food choices. Besides Rice Bubbles (which is 91% whole white rice) and LCM bars around the training window, I pretty much stick to whole foods only, no processed shit and foods that I know my body agrees with which plays a major role in bodybuilding, wether you’re pushing food in an off season or dieting in contest prep.

MORE THAN A PHYSIQUE.

Unsure how to structure a meal plan that is specific to your physique and your goals? Shoot me a DM or hit the link in my bio 🔗

#fulldayofeating #bulking #fitness #gym #bodybuilding

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We welcome @day1performance to our shelves 😍🔥

DayOne ISOLATE is a high-performance, dairy-free protein engineered for superior digestion, absorption, and recovery. Powered by NiHPRO® and built for those who demand more from every scoop 💪

ISOLATE is free from dairy, lactose, soy, gluten and the top 24 allergens. It is also FODMAP-friendly 💜

Instore Now!!

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🍦 Biscoff Protein Ice Cream! 🍪

Who said hitting your protein goals had to be boring? 🤤

Dusted off the Ninja Creami and decided to experiment with some Biscoff protein ice cream using @day1performance Spiced Caramel Biscuit Isolate.

Safe to say this one’s going straight into the regular dessert rotation this summer! Creamy, delicious and packed with protein! 💪

Ingredients:
🥛 200ml lite milk
🍦 100g YoPRO Salted Caramel yoghurt
💪 25g DayOne Spiced Caramel Biscuit Isolate
🍌 60g banana
🍪 10g Biscoff spread
🍪 2 Biscoff biscuits

Calories - 433
Macros - C45g F12g P36

Method:

1. Blend everything except the biscuits.
2. Freeze in your Ninja Creami tub for at least 24 hours.
3. Spin on Lite Ice Cream and Re-Spin if needed.
4. Mix in one crushed Biscoff biscuit and sprinkle the other over the top!

Save this one for your next dessert! 🍦

Use JOFFA10 for 10% off your entire order at @day1performance

#NinjaCreami #ProteinIceCream #HighProteinRecipes #Biscoff #DayOnePerformance

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@icn_act @icnaustralia @icn_nsw @syked_coaching @coach__faulkner Shows over, next morning the work continues.
Only up from here, keen to see what this next chapter brings 🤝🏽💪🏽
shoutout and thank you to @visionattireau (repping a great jersey)
@day1performance always covering myself with the best sups for comp prep and day to day life 🙏

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"Be your own biggest fan.
Your own biggest believer.
Put it on your back and carry that weight."
~Unknown

3 weeks out.
Time to get Peeeeeled 🔪🔪

@team_riseabove
@ifbb_pro_league
@ifbbproleagueoz

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This. At 25 years old, not 23. A 2 year build under my belt. Just imagine…

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Not your typical cream of rice 👀 @day1performance

#creamofrice #cor #whey #fitness #gym

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The top 4 Fitness Pros in the WORLD. 🌎🏆

To stand on the biggest stage in our sport, shoulder to shoulder with some of the best physiques in the world, is something I’ll never take for granted.

I’m genuinely so grateful to have earned my place amongst these men, athletes who have dedicated years of their lives to building the physiques they bring to this stage.

At 23 years old, being the youngest pro in the division, I know I still have so much room to grow, so much muscle to build and so many years ahead of me. But to stand alongside the best of the best and know that I can hold my own is something I’m incredibly proud of.

I didn’t come into this sport expecting anything to be handed to me. I’ve worked relentlessly to earn my place here, and seeing that work translate onto the world stage makes every sacrifice worth it.

Nothing but respect for the men standing beside me in this photo. This is the level of competition that pushes our sport forward, and exactly the calibre of athlete I want to continue surrounding myself with.

I’m proud of what I’ve accomplished, but I’m nowhere near satisfied with what I’m capable of becoming.

One of the best four in the world, and still only getting started.

The future is bright.

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4 days away never looked so simple

@day1performance always looking after me and coming in CLUTCH. The fact their capsules already contain everything I need means no more organising 100 different pills for a trip away. Perfect for people like me that are too much of a tight-ass to pay for a checked bag.

All though they make it hard to pick a protein they’re all elite. Choosing an ISO flavour to commit to for 4 days almost brought me to tears.

UP THE KIWI’s & UP THE ALL BLACKS BABY 🖤
Sydney has no idea what’s coming 😮‍💨

DC: CULLEN10

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TD nutrition

Coaching and all other important 🔗 in bio👆

#bodybuilding #nutrition #coaching #fdoe

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MY DAILY SUPPLEMENT STACK 💊

When you’re consistently pushing your body through intense training, high physical demands and the pursuit of building your best physique, prioritising your internal health is just as important as the work you put in at the gym.

As bodybuilders, athletes and individuals who train intensely, we place significant demands on our bodies. Recovery, cardiovascular health, organ function, inflammation management, digestion and overall well-being are all important factors that shouldn’t be overlooked.

This is where strategic supplementation can play a valuable role.

While a well-balanced diet, adequate sleep and proper recovery should always form the foundation, supplementation can help address nutritional deficiencies, support normal physiological function and provide additional support where it’s genuinely needed.

For me, supplementation isn’t just about building muscle, improving performance or looking better. It’s about taking a proactive approach to my long-term health and making sure I’m looking after my body beyond what I can see in the mirror.

Because what’s the point of building an impressive physique if you’re neglecting your health in the process?

That being said, more supplements don’t automatically mean better health. Not everyone needs every supplement listed, and some have stronger scientific evidence than others.

⚠️ DISCLAIMER: The supplements and dosages shown are part of my personal routine, based on my individual circumstances and goals. They are not recommendations for everyone, nor should they be copied exactly. Individual requirements vary depending on diet, lifestyle, training demands, medical history and bloodwork. Some supplements can interact with medications or carry risks at higher doses. Always consult a qualified healthcare professional before introducing supplements into your routine.

MORE THAN A PHYSIQUE.

@nutritioncapital.vic “MICHAEL10”

Link in bio for 1:1 online coaching.

#msphysiquedevelopment #fitness #bodybuilding #supplements #health

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