Bodybuilding Down Under
Bodybuilding Down Under is a podcast hosted by four passionate Australian bodybuilders: Jack Radford-Smith, Daniel Chapelle, Lawrence Grieve, and Daniel Yates. Each episode offers an inside look at the bodybuilding lifestyle in Australia, covering journeys on and off the stage, regular Q&As, and guest interviews, all mixed with friendly banter. The show aims to provide insight into the sport and community while keeping listeners entertained.
Episodes
233: UNWRITTEN GYM RULES YOU SHOULD KNOW ABOUT
Welcome to Episode 233 of the Bodybuilding Down Under Podcast!
Does leaving your towel on a machine mean it’s yours? Is “I’ve got two sets left” a fair response when someone asks to work in? And how much space should your tripod get during peak hour?
This week, we debate five areas of gym etiquette.
We discuss when reserving equipment becomes unreasonable, how to get out of a conversation without
232: WE REVIEW LISTENER PHYSIQUES | WEAK POINTS, POSING & CATEGORY PICKS
Welcome to Episode 232 of the Bodybuilding Down Under Podcast!
This week, we review listener physiques and discuss what we would prioritise ahead of their next competitive season. We cover muscular balance, category selection, posing adjustments and whether athletes have built enough size to step onstage.
We also discuss how to approach lagging muscle groups, from exercise order and training frequ
231: “I WANT TO TURN PRO, BUT…” | HABITS, TIMELINES & POSING
Welcome to Episode 231 of the Bodybuilding Down Under Podcast!
This week, we discuss the gap between wanting to turn pro and being willing to do what it takes. From training footage and check-ins to off-season coaching and posing practice, we unpack where athletes draw the line and whether their habits match their competitive goals.
We also discuss unrealistic timelines for earning a pro card, the
230: YOUR FIRST 72 HOURS POST-SHOW: FOOD, RECOVERY & WHAT COMES NEXT
Welcome to Episode 230 of the Bodybuilding Down Under Podcast!
This week, we talk about how we approach the transition from contest prep into the off-season. We cover the first 72 hours, eating over your post-show targets, weight gain and recovery, and how we use judges’ feedback to shape the next phase of training.
We also discuss post-show burnout and why the best approach can look different fro
229: WHO REALLY DESERVED TO WIN THE OLYMPIA?
Welcome to Episode 229 of the Bodybuilding Down Under Podcast!
This week, we recap a massive weekend of bodybuilding across the Olympia and natural professional circuit.
We discuss how Nick Walker overcame more genetically gifted opponents to win the Open Olympia, the incredibly fine margins separating the leading Bikini competitors and which physiques impressed us most across Classic, 212 and Men
228: THE PRICE OF GETTING BIG, PEAK WEEK LESSONS & THE RISE OF NATURAL BODYBUILDING
Welcome to Episode 228 of the Bodybuilding Down Under Podcast!
This week, we reflect on how natural bodybuilding has evolved across Australia, from rising competitive standards and more federations to the growing number of pathways available for athletes wanting to compete internationally.
From there, we discuss whether bodybuilders have become too afraid of fatigue. Should most of your training c
227: DO YOU REALLY NEED DISCIPLINE TO BE A WORLD CLASS BODYBUILDER?
Welcome to Episode 227 of the Bodybuilding Down Under Podcast!
At what point does bodybuilding discipline stop helping and start costing you more than it gives back?
We discuss whether 30 weeks of social isolation actually improves a contest prep, why flexibility is a skill rather than an excuse, and how athletes can tell the difference between being committed and simply being unable to switch off
226: BUILDING AN OLYMPIA LEVEL PHYSIQUE FT. KRISTY GRAHAM
Welcome to Episode 226 of the Bodybuilding Down Under Podcast!
This week, we’re joined by Natural Olympia champion and IFBB Pro Kristy Graham.
Kristy takes us through her rapid rise in bodybuilding, from first stepping onstage in 2021 to winning Natural Olympia and earning her IFBB Pro Card less than two years later.
We discuss the losses that shaped her early competitive career, the mindset behin
225: WE REVIEW YOUR PHYSIQUE, LIFTS & POSING
Welcome to Episode 225 of the Bodybuilding Down Under Podcast!
This week, we put listener submissions under the microscope, reviewing your physiques and training clips.
We break down how to identify the areas that will make the greatest difference to a physique, whether weak points require more volume or better exercise sequencing, and why posing can change your presentation more than months o
224: WHAT THE BEST ATHLETES AND CLIENTS DO DIFFERENTLY | HOW TO GET THE MOST OUT OF YOUR COACHING EXPERIENCE
Welcome to Episode 224 of the Bodybuilding Down Under Podcast!
This week, we break down what separates the athletes and clients who get the most from their coaching experience.
We discuss the importance of honest and detailed check-ins, accurate logbooks, high-quality training footage and reflecting on your own performance before immediately looking to your coach for answers.
We explore why effort
223: AGE IS NO BODYBUILDING BARRIER & NATTY PRO PATHWAYS
Welcome to Episode 223 of the Bodybuilding Down Under Podcast!
This week, we return to an old-fashioned listener Q&A, beginning with what first drew each of us into bodybuilding and what has kept us invested in the sport years later.
From there, we discuss what career progression actually looks like after earning a natural pro card, particularly for Australian athletes with limited access to p
222: WHAT 20 YEARS OF BODYBUILDING REALLY TEACHES YOU FT. STEVE HALL
Welcome to Episode 222 of the Bodybuilding Down Under Podcast!
This week, we are joined by Revive Stronger founder, podcast host and WNBF Pro bodybuilder Steve Hall.
Steve reflects on more than two decades of training and how his approach has evolved from rigidly following the scientific literature to balancing research with personal experience, coaching outcomes and the lessons learned from succe
221: THE TRUTH ABOUT PRACTICE PEAK WEEKS & WORLD-CLASS GENETICS
Welcome to Episode 221 of the Bodybuilding Down Under Podcast! This week, we tackle questions spanning contest prep, genetics and performance.
We debate whether practice peak weeks provide useful information or simply introduce variables that cannot replicate the real thing.
The conversation then turns to genetics. How quickly can a coach recognise a world-class physique, and can years of intellig
220: BRUTALLY HONEST BODYBUILDING TAKES
Welcome to Episode 220 of the Bodybuilding Down Under Podcast!
After recapping the incredible standard displayed at Australia’s first natural NPC Pro Qualifier, we tackle some of the most uncomfortable questions in competitive bodybuilding.
Are too many athletes arriving on stage underdone? Does being more conditioned automatically make you better? Can you genuinely be competitive without a coach?
219: CROWNING THE WORST FITNESS TREND OF ALL TIME
Welcome to Episode 219 of the Bodybuilding Down Under Podcast!
The World Cup of Terrible Fitness Trends continues as we work through the quarter-finals, semi-finals and a fiercely contested final.
We debate whether any exercise is inherently good or bad, the risks of going enhanced at a young age, the influence of unqualified health gurus and the widespread damage caused by labelling foods as eith
218: THE WORLD CUP OF TERRIBLE FITNESS TRENDS (PART 1)
Welcome to Episode 218 of the Bodybuilding Down Under Podcast!
This week, the boys enter the worst trends in bodybuilding and fitness into a knockout tournament to determine which deserves to be crowned the most diabolical of them all.
Recovery gadgets face off against “shocking the muscle,” peptides take on staying shredded year-round, and going enhanced at a young age competes against spot reduc
217: THE BIGGEST CHANGES COMING TO ICN FT. JAY ACHARYA
This week, we’re joined by ICN Queensland and ICN India President Jay Acharya for an honest look at where natural bodybuilding within ICN is heading.
We unpack the major changes already being implemented across ICN Queensland, including improved judging feedback, streamlined show formats, clearer category standards and a stronger focus on year-round drug testing.
Jay also takes us behind the scene
216: THE ULTIMATE CONTEST PREP FOOD TIER LIST
Welcome to Episode 216 of the Bodybuilding Down Under Podcast.
This week, the boys put some of the most common contest prep foods on trial.
Some are timeless bodybuilding staples. Others are aggressively marketed “diet foods” that may not deserve the reputation they have earned. From chicken and rice, oats and egg whites to FroPro pizza, Ninja Creamis, Pepsi Max and sugar-free lollies, everything
215: THE PROBLEM WITH 'NATURAL' BODYBUILDING
Welcome to Episode 215 of the Bodybuilding Down Under Podcast!
We open with an athlete watch, turning the spotlight on a couple of natural competitors who are making some serious noise heading into their upcoming shows. We discuss what's changed in their packages, what's got us excited, and why the standards being set are worth paying close attention to.
From there we get into a conversation aroun
214: CONTROVERSIAL TAKES & THE 1%'S THAT ACTUALLY MATTER
Welcome to Episode 214 of the Bodybuilding Down Under Podcast!
This week we get into some of the smaller details that actually move the needle. We kick things off with a question around exercise sequencing in prep and whether loading up on isolation work before your compound lifts is a smart strategy or a performance trap, covering where it helps, where it costs you, and how to find the sweet spot
213: MASTERING THE ART OF POSING FT. PETE HARTWIG
Welcome to Episode 213 of the Bodybuilding Down Under Podcast!
This week we are joined by one of Australia's most respected natural bodybuilders and posing artists, Pete Hartwig. A two-time Natural Olympia champion who earned his classic physique IFBB pro card at the Australian Arnold Classic, Pete sits down for a wide ranging chat on a career spanning almost two decades and more than 40 shows.
W
212: THE ULTIMATE GYM ATTACHMENT TIER LIST
Welcome to Episode 212 of the Bodybuilding Down Under Podcast!
Before we get stuck into the main event, we take a few minutes to recap the most recent WNBF show in Melbourne, highlighting some standout physiques.
This week we are ranking the most common cable attachments you will find on any gym floor into a full tier list. Off the back of a great listener suggestion, we make our way through the
211: THE HIGHS AND LOWS OF POST COMP RECOVERY
Welcome to Episode 211 of the Bodybuilding Down Under Podcast!
With Season A wrapping up across Australia, we take a deep dive into one of the most challenging parts of competing: the post show period. We break down what prep has actually done to your body and mind, why your brain is in survival mode coming off stage, and why the hunger and food noise you're experiencing is your physiology doing e
210: WILL AI REPLACE YOUR BODYBUILDING COACH?
Welcome to Episode 210 of the Bodybuilding Down Under Podcast!
After a quick catch up we dive into a topic that keeps coming up across the industry: AI in bodybuilding coaching.
With AI now baked into everything from MyFitnessPal to check-in software, we debate whether it genuinely threatens coaching or whether the human side of the sport is simply irreplaceable. We cover where AI falls short in n
209: OVEREATING IN PREP, POST SHOW MISTAKES & WHAT SEPARATES ATHLETES WHO THRIVE
Welcome to Episode 209 of the Bodybuilding Down Under Podcast!
With the final national shows of the season just around the corner, we tackle two of the most common yet least discussed realities of competitive bodybuilding. First up, what actually happens when you overeat on prep. We cover carb blowouts versus high fat binges, how being extremely lean changes the way your body may store excess food
208: WHAT STRATEGY WINS IN CONTEST PREP? PREP PLAYOFFS PART 2
Podbean Caption:
Welcome back to Part 2 of the Comp Prep Playoffs! We pick up right where we left off, diving into the quarter finals, semis and ultimately crowning a winner. The people have spoken and zero cardio has been sent packing, so with the final eight locked in, the bracket really heats up.
Refeeds versus coaching, high protein versus low stress, quality training versus the meal plan, and
207: RANKING CONTEST PREP VARIABLES & WHAT MATTERS MOST (PART 1)
Welcome to Episode 207 of the Bodybuilding Down Under podcast!
In this episode, we run a contest prep playoffs, putting key bodybuilding strategies head-to-head to determine what actually matters most across a successful prep.
We work through a range of common approaches used by competitors and coaches, comparing how different strategies stack up in practice and where they may (or may not) make a
206: HOW TO BECOME AN ELITE ATHLETE FT. RICHARD COLLINS
Welcome to Episode 206 of the Bodybuilding Down Under Podcast! This week we are joined by special guest Richard Collins, a coach whose background spans basketball, football and strength and conditioning across semi-professional and professional sport before transitioning into the bodybuilding and body composition world.
Richard breaks down a concept he's developed around categorising athletes as
205: HOW TO ACTUALLY PEAK AS A NATURAL BODYBUILDER
Welcome to Episode 205 of the Bodybuilding Down Under Podcast!
This week, we are back to break down one of the most talked-about topics in competitive bodybuilding: peak week.
The conversation opens with what a good peak week actually looks like and why the goal for most athletes should be a refreshed, recovered physique rather than a last-minute push for extra conditioning. From there, we dive in
204: WHAT IT ACTUALLY TAKES TO WIN A WORLD TITLE FT. CLIFF WILSON
Welcome to Episode 204 of the Bodybuilding Down Under Podcast!
This week, we are joined by one of the most respected coaches in natural bodybuilding, Cliff Wilson. With No. 1 and No. 3 in the world at the most recent WNBF World Championships, Cliff's track record speaks for itself.
Cliff shares how he got his start in coaching, why he felt disappointed in both the bro science and evidence-based ca
203: SHOULD YOU CUT FOOD OR ADD STEPS IN PREP? MANAGING APPETITE LOSS IN A GAINING PHASE & SUPPLEMENT TIER LIST
Welcome to episode 203 of the Bodybuilding Down Under Podcast! This week we open with some updates going into season A and what the final weeks of prep really look like from a coaching perspective.
From there, we tackle a listener question: in prep, is it better to run higher calories with higher output, or lower calories with lower output? We break down energy flux, hunger management, step coun
202: DO YOU REALLY NEED ADVANCED TECHNIQUES? VOLUME, FATIGUE & MISTAKES WE ALL MAKE EARLY ON
Welcome to Episode 202 of the Bodybuilding Down Under Podcast!
This week we are unpacking some of the most common early training mistakes and how their programming has evolved over the past decade.
The conversation kicks off with DY's experience training at a new gym on the Sunshine Coast, featuring full Citadel, Strive and Cybex setups, and what it's like to finally get hands on some of the best
201: PREP GREEN FLAGS, FLEXIBLE DIETNG & LIES ATHLETES TELL THEMSELVES
Welcome to episode 201 of the Bodybuilding Down Under Podcast! In this episode, we kick things off with a recap of the second BDU Lift & Greet before diving into some talking points.
We explore where the line sits between self-improvement and self-obsession in bodybuilding, what green flags coaches look for before taking someone into a contest prep, and whether flexible dieting has ultimatel
200: BRO SPLITS, POST SHOW BURNOUT & HOW LONG TO STAY NATURAL FT. CHRIS BLACK
Welcome to Episode 200 of the Bodybuilding Down Under Podcast!
To celebrate the milestone, we bring on a very special guest, Chris Black. Coach, exercise scientist, reigning under-90s Queensland IFBB and NABBA Queensland champion, and brand new father.
In this episode, Chris breaks down his case for bro splits, using frequency as a tool based on individual physique needs. We get into his relaxed p
199: WHAT ATHLETES GET WRONG ABOUT BODYBUILDING FT. DR. MARTIN REFALO
Welcome to Episode 199 of the Bodybuilding Down Under Podcast!
This week we are joined by Dr. Martin Refalo, researcher, coach, and new WNBF Australia President for a wide-ranging conversation bridging the gap between science and the stage.
Martin shares his own journey from old-school prep in 2016 to evidence-based bodybuilding, and why those two contrasting experiences shaped everything that fol
198: HOW WE ACTUALLY STRUCTURE A CONTEST PREP (PRE-PREP, RATE OF LOSS & DIET FOODS)
Welcome to episode 198 of the Bodybuilding Downunder Podcast!
In this episode, we break down how we actually structure a successful contest prep from both a coaching and competitor perspective.
The conversation dives into pre-prep phases, appropriate rates of loss, and the pros and cons of longer versus shorter prep timelines. We also explore when prep truly starts to feel like prep, how athletes
197: MIMETIC DESIRE: DO WE WANT TO WIN ... OR BE SEEN WINNING?
Welcome to Episode 197 of the Bodybuilding Down Under Podcast!
In this episode, we take a different direction and explore the psychology behind bodybuilding ambition, unpacking the concept of mimetic desire and how our goals may be shaped more by influence and status than we realise.
We discuss whether physique goals are truly internal or socially driven, how social media amplifies comparison, and
196: HOW TO ADD YEARS TO YOUR BODYBUILDING JOURNEY: AVOIDING BURNOUT & COMPETING VS. LIFESTYLE
Welcome to Episode 196 of the Bodybuilding Down Under Podcast!
In this episode, we dive into the realities of long-term bodybuilding, including burnout, injuries, shifting priorities, and what it really takes to sustain progress over years in the sport.
We discuss the moments where bodybuilding stops being fun, how to adjust training and lifestyle to maintain longevity, and why chasing perfection
195: IIFYM VS. CLEAN EATING, THE HARDEST DIVISION & SMARTER TRACKING
Welcome to Episode 195 of the Bodybuilding Down Under Podcast!
This week, the boys tackle some of the most debated topics in bodybuilding and nutrition.
We break down which categories are truly the hardest to compete in, the pros and cons of IIFYM versus structured meal plans, and whether tracking macros forever is actually necessary for progress.
The conversation also dives into food quality, bui
194: DO LENGTHENED PARTIALS REALLY WORK? FT. DR MILO WOLF
Welcome to Episode 194 of the Bodybuilding Down Under podcast! This week, the boys are joined by exercise scientist Dr. Milo Wolf for a deep dive into the latest hypertrophy research.
Milo breaks down what the evidence really says about lengthened partials, stretch-biased training, training to failure, volume, recovery, and long-term progress.
From practical programming tips to injury considerati
193: OUR BODYBUILDING ORIGINS: FIRST GYMS, FIRST PREPS & BIGGEST MISTAKES
Welcome back to episode 193 of the Bodybuilding Down Under Podcast.
With 200 episodes fast approaching, the boys take a step back and reflect on where it all began; the very first gym sessions, early training influences, questionable choices, and the moments that shifted bodybuilding from a casual hobby into a long-term pursuit.
We unpack our individual journeys into the sport, from backyard worko
192: COMFORT VS. PROGRESS: THE REALITY OF HIGH LEVEL BODYBUILDING
Welcome to Episode 192 of the Bodybuilding Down Under Podcast!
This week, we dive into a topic that sits at the core of the bodybuilding experience: discomfort, when it’s necessary, when it’s unavoidable, and when it’s often self-inflicted.
The episode opens with a discussion around the idea that bodybuilding should feel hard at times. From brutally demanding training sessions to the realities of
191: DO BODYBUILDERS ACTUALLY COME BACK AFTER THEIR FIRST PREP? | PEPTIDES & 2026 PREDICTIONS
Welcome to Episode 191 of the Bodybuilding Down Under Podcast!
In the first episode of 2026, the boys kick things off with a wide-ranging Q&A discussion covering the realities of contest prep, natural bodybuilding, and where the sport may be heading this year.
We open with a deep dive into a question many competitors quietly ask after their first show: how many people actually come back to com
190: THE REALITY OF ONLINE COACHING, BUSINESS GROWTH & LONG-TERM PROGRESS
Welcome to episode 190 of the Bodybuilding Down Under podcast!
This week only two of us locked in, and somehow the podcast still rolls on. In this episode we wrap up a massive 2025 for Bodybuilding Down Under, not missing a single weekly episode, turning up to nearly every national show, commentating NBA Nationals, meeting listeners from all over the world, and hitting 45,000 listeners. From ther
189: 2025 REFLECTIONS: BIGGEST WINS, LESSONS LEARNED & WHAT'S NEXT
Welcome to Episode 189 of the Bodybuilding Down Under Podcast!
This week the boys sit down for a slightly different end-of-year episode, recorded as we head into the final days of 2025.
A reflective discussion on the year that was, unpacking the biggest wins, lessons learned, and moments that didn’t quite go to plan across competing, business, and life outside of bodybuilding.
The boys then dive d
188: RANKING OUR TOP EXERCISES FOR HYPERTROPHY
Welcome to Episode 188 of the Bodybuilding Down Under Podcast
This week the boys are back together for a full catch-up.
Lawrence recaps his recent trip to the United States, sharing his experiences training at Alphaland and Destination Dallas, comparing gym equipment, atmosphere, and overall training experience.
The boys then work through current training and nutrition updates, including post-tra
187: WNBF WORLDS RECAP & THE IMPORTANCE OF AUTOREGULATION IN BODYBUILDING FT. DR ERIC HELMS
Welcome to episode 187 of the Bodybuilding Down Under podcast!
The boys are joined by Dr. Eric Helms for a wide-ranging and honest conversation following WNBF Worlds 2025.
We start with a full Worlds wrap-up from an athlete perspective, unpacking what actually matters on the day, judging quality, stage lighting, athlete experience, communication, and how this year stacked up against previous World
186: MINDSET STRATEGIES THAT SEPARATE AMATEUR VS. PRO ATHLETES
Welcome to episode 186 of the Bodybuilding Down Under podcast!
The boys are (almost) all back this week, diving into a full discussion on mental fortitude, the athlete mindset, and navigating wins and losses in bodybuilding.
We start with DY’s return from overseas, training across time zones and managing routine while traveling. We also chat about new gym environments, atmosphere, and how the righ
185: NUTRITION & SUPPLEMENTATION FOR BODYBUILDERS
Welcome to episode 185 of the Bodybuilding Down Under podcast!
It’s another two-man episode this week with Jack and DC holding things down while the boys are overseas and we dive into a full Q&A centred around training, injuries, nutrition, and the realities of bodybuilding across seasons.
DC gives an update on getting back into training post-hernia surgery, how he’s managing load, and why s
184: MANAGING INJURY & STAYING ON TRACK THROUGH ADVERSITY
Welcome to episode 184 of the Bodybuilding Down Under podcast!
This week, it’s just DC and Jack holding down the fort while DY and Lawrence are off travelling which means a rare two-man episode and a chance to dive deep into training, recovery, and navigating adversity as a natural bodybuilder.
We chat through how our own off-seasons are unfolding, the mental and physical shifts that come from yea
183: WHAT MAKES GREAT GYM EQUIPMENT? | THE RISE OF CITADEL STRENGTH EQUIPMENT FT. BENJAMIN NORRIS
Welcome to episode 183 of the Bodybuilding Down Under podcast!
This week, we’re joined by a very special guest, Benjamin Norris, founder of Citadel Strength Equipment to take you inside the world of elite gym equipment design. From Citadel’s early days and the first hand-built prototypes, to how machines are tested under real working loads, Benjamin breaks down what it actually takes to create equ
182: EAT LIKE A BODYBUILDER | FULL DAY OF EATING GUIDE
Welcome to episode 182 of the Bodybuilding Down Under podcast!
This week, we’re switching gears and diving into the nutrition side of bodybuilding, the little habits, tweaks, and lessons we’ve picked up over the years that can make a big difference to your performance, recovery, and overall progress.
We chat through how we approach each meal of the day, from breakfast and peri-workout nutrition to
181: SHOULD YOUR OFF-SEASON LOOK LIKE PREP? | HOW FLEXIBLE IS TOO FLEXIBLE?
Welcome to episode 181 of the Bodybuilding Down Under podcast!
This week, we’re back with a classic Q&A, it’s been a while since we’ve done one of these! We cover topics like the most transformative training phases of our careers, what made those periods so effective, and the key habits that separate a good improvement season from a great one.
From coaching, accountability, and nutrition, to t
180: THE BEST PHYSIQUES OF THE SEASON & FOOD FOCUS POST SHOW
Welcome to episode 180 of the Bodybuilding Down Under podcast!
This week we’re catching up after a huge run of back-to-back shows and chatting about how we are navigating training, nutrition, and recovery post-season.
We dive into post-show strategies, setting goals for the next phase, and how to approach the off-season without losing momentum.
Then we wrap up with a full season recap, standout ph
179: INSANE NATIONAL TITLES, BDU COMMENTARY & OLYMPIA RECAP
Welcome to episode 179 of the Bodybuilding Down Under podcast!
This week we’re fresh off the NBA Nationals and joined by judge Joey Cantlin to chat through all the action. We share our thoughts on how the weekend ran, standout physiques, and what went down across divisions.
We also get into the details of some of the key battles, who impressed us most, and how different athletes have improved thro
178: MUSCLE HYPERTROPHY MASTERCLASS
Welcome to episode 178 of the Bodybuilding Down Under podcast! This week, we’re keeping things practical with a training-focused chat on the small cues and adjustments that can make a big difference in the gym.
From delts and chest to back, legs, and abs, we go through what’s worked for us over the years, how to improve mind–muscle connection, control each rep, and get more out of your training wi
177: BODYBUILDING WORLD CUP, ONLINE COACHING DEBATE & WHICH DIVISIONS SHOULD GO
Welcome to episode 177 of the Bodybuilding Down Under podcast!
This week, we dive into a fresh round of listener Q&As, kicking things off with what a BDU bodybuilding show would look like. From divisions and categories to what makes a fair competition, we share our ideal lineups and how we would keep things streamlined and athlete-focused.
From there, we discuss whether you’re truly “training
176: RECOVERY PHASE: MINIMISING EXCESSIVE FAT REGAIN
Welcome to episode 176 of the Bodybuilding Down Under podcast! This week we dive into one of the most important (and often overlooked) phases of the sport: post-show recovery.
We kick things off by discussing how we approach weight gain after a show, why the rate of increase matters for health, performance, and long-term physique outcomes, and how we personally manage step counts, cardio, and food
175: DY'S SEASON RECAP & DOING WHATEVER IT TAKES
Welcome to episode 175 of the Bodybuilding Down Under podcast!
The team has reunited and in this weeks episode we are diving into a mix of show recaps, post-comp insights, and what’s next for the season.
We kick things off by unpacking DY’s final show of the season including his experience competing at FMG Worlds, the decision to wrap up his prep there, and the extreme push required to bring his b
174: BODYBUILDING MEAL PREP HACKS & POST SHOW CRAVINGS
In this week’s episode of Bodybuilding Down Under, the team dives into a mix of practical strategies and big-picture conversations for bodybuilders.
We kick things off with a recap of the recent WNBF Australia Melbourne show, sharing highlights from the weekend and looking ahead to the stacked Brisbane lineup.
From there, the discussion moves to post-show recovery, covering the psychological and p
173: MEAL TIMING SCIENCE, PEAK WEEK STRATEGIES, SHOW DAY TIPS & TRAINING AROUND GENETICS
In this week’s episode of Bodybuilding Down Under, the team dives into some of the most practical and evidence-based questions in bodybuilding, covering everything from nutrition timing in mini-cuts to the finer details of peak week and show day execution.
We start by discussing meal timing in mini-cuts: does it really matter when you’re in a steep calorie deficit? Jack, Lawrence, and DY unpack th
172: LEVELLING UP AS A BODYBUILDER: TRAINING, NUTRITION & LIFE OUTSIDE THE GYM
Welcome to episode 172 of the Bodybuilding Down Under podcast!
In this episode, we take a step back and reflect on our personal evolution within the sport, how we’ve levelled up across training, nutrition, and the way we live our lives around bodybuilding.
We explore how our perspectives, habits, and systems have changed over time, and what’s allowed us to continue progressing, physically, mentall
171: NUTRITION FOR PERFORMANCE, BACKSTAGE PUMP-UP STRATEGIES & ESSENTIAL GYM ACCESSORIES
Welcome to episode 171 of the Bodybuilding Down Under podcast!
This week, we dig into a range of nuanced questions around training performance, supplementation, show-day preparation, and the mindset required to operate at the pro level in natural bodybuilding.
Here’s what we cover:
🔹 Structuring peri-workout nutrition – Timing, composition, and how to individualise
🔹 Best backstage pump-up strateg
170: AROUSAL STRATEGIES, PREP FANTASY LOCATIONS & OUR GYM ESSENTIALS
Welcome to episode 170 of the Bodybuilding Down Under podcast!
This week’s episode is a mix of light-hearted hypotheticals and deeper discussion as we catch up and explore topics that bridge training, mindset, and lifestyle.
Here’s what we cover:
🔹 Best gym equipment brand for a home gym – If you had to choose only one
🔹 Where we’d prep if we could go anywhere in the world
🔹 How to peak arousal fo
169: THE DARK SIDE OF BODYBUILDING: BODY DYSMORPHIA, WEIGHT STALLS & INJURY PREVENTION
Welcome to episode 169 of the Bodybuilding Down Under podcast!
In this week’s episode, we wrap up DC’s 2024 competition season, including a full recap of his final showing in Malaysia. We break down his feedback, lessons learned, and give you a sneak peek at post-show plans and what’s in store for next season.
We also dive into some of the most important (and often overlooked) topics in bodybuildi
168: COMPETING OVERSEAS: DC’S PEAK WEEK ABROAD & NPC TAIWAN RECAP
Welcome to episode 168 of the Bodybuilding Down Under podcast!
This week, we’re joined once again by DC, who’s been on an international journey as he competes across Asia during his 2024 season. Fresh off the NPC Natural Taiwan show and just days out from stepping on stage at WNBF Malaysia, DC shares his experience balancing peak week, travel, and prep all while abroad.
We dive into:
🔹 DC’s recent
167: CHEAT MEALS, PROTEIN OAT SECRETS & COACHING NON-NEGOTIABLES
Welcome to episode 167 of the Bodybuilding Down Under podcast!
This week’s episode is a mixed bag of insight, opinion, and laughs as we answer your listener-submitted questions, ranging from the weirdly specific to the surprisingly deep.
Here’s what we cover:
🔹 Protein powder in oats – Before or after cooking? Our go-to prep-friendly combos
🔹 Signature gym fits – What is our go-to apparel of choic
166: DID IFBB AUS GET NATURAL BODYBUILDING RIGHT? + PEAK WEEK TIPS YOU NEED TO HEAR
Welcome to episode 166 of the Bodybuilding Down Under podcast!
In this week’s episode, we kick things off with a full review of the recent IFBB Natural show in New South Wales, running through the standout winners, class results, critiques, and overall impressions of how the event unfolded. We also share our thoughts on the future of the IFBB Natural scene and what competitors and fans can expect
165: NAILING PEAK WEEK: HOW TO LOOK YOUR BEST ON STAGE
Welcome to episode 165 of the Bodybuilding Down Under podcast!
This week, we dive deep into one of the most anticipated (and often misunderstood) parts of comp prep: peak week.
Whether you’re heading into your first show or refining your protocol as a seasoned competitor, this episode is packed with practical insight, real-world experience, and the small details that make a big difference when sta
164: ARE YOU GAINING THE RIGHT WAY? FAT VS CARBS, CAFFEINE SENSITIVITY & MORE
Welcome to episode 164 of the Bodybuilding Down Under podcast!
In this week’s episode, we tackle a range of questions from listeners covering the mental and physical challenges of competing, recovering, and growing in the sport of bodybuilding.
Here’s what we discuss:
🔹 Prepping twice in one year – Is it worth it, and how does the second prep feel physically and mentally?
🔹 Post-comp food obsessio
163: RATING BODYBUILDING FOOD COMBOS, OFF-SEASON STRATEGIES & THE END OF TRADITIONAL PEDS?
Welcome to episode 163 of the Bodybuilding Down Under podcast!
In this episode, we start with a brief follow-up on GLP-1 agonists before diving into a larger discussion around emerging muscle-building pharmaceuticals such as Trevogrumab and Garetosmab. We explore how these new compounds differ from traditional anabolic steroids and SARMs, and what their development could mean for the future of nat
162: GLP-1 AGONISTS IN NATURAL BODYBUILDING - SHOULD THEY BE BANNED?
Welcome to episode 162 of the Bodybuilding Down Under podcast!
This week, all four of us jumped on for a full-team catch-up before diving into a deep, nuanced discussion around one of the most talked-about topics in the fitness and bodybuilding space right now: GLP-1 agonists.
We break down their rising use, how they work, and the potential implications in the natural bodybuilding scene. Are they
161: POST-SHOW REALITIES & DEEP DIVE INTO THE RECOVERY PHASE
Welcome to episode 161 of the Bodybuilding Down Under podcast!
This week, we unpack a big weekend in natural bodybuilding with multiple show recaps, including ICN Nationals and the OCB, alongside updates on upcoming events and a deeper conversation on one of the most critical (but often overlooked) parts of the process: the recovery phase.
Here’s what we cover:
🔹 BDU shirt update – Latest drop inf
160: STAYING TRUE TO NATURAL BODYBUILDING FT. ANB AUSTRALIA
Welcome to episode 160 of the Bodybuilding Down Under podcast!
This week, we’re joined by Kenny and Jen from ANB, one of Australia’s longest-standing natural bodybuilding federations. Whether you're a competitor, coach, or fan of the sport, this episode gives you a behind-the-scenes look into the philosophy, structure, and future of ANB, and what sets it apart in the world of natural bodybuilding.
159: COACHING RED FLAGS, COMP PREP FOOD MISTAKES & BODYBUILDING MYTHS
Welcome to episode 159 of the Bodybuilding Down Under podcast!
In this week’s episode, we tackle some of the big-picture questions and personal lessons from our time in the sport, from social media’s impact on natural bodybuilding to red flags in coaching, and the one myth we think needs to be buried for good.
Here’s what we cover:
🔹 Instagram’s influence on natural bodybuilding – Has it helped th
158: ICN QLD RECAP, RIR DEBATE & ENHANCED ATHLETE TRENDS
Welcome to episode 158 of the Bodybuilding Down Under podcast!
This week, the crew catches up to talk all things mini-cuts, prep updates, and the current state of natural bodybuilding, plus a recap of the recent ICN Queensland show and a fresh take on one of the most debated training topics in the industry.
Here’s what we cover:
🔹 Mini-cuts and prep updates – Where each of us is currently at.
🔹 IC
157: WNBF & IFBB RECAPS | STAYING LOCKED IN BETWEEN SHOWS FT. JOEY CANTLIN
Welcome to episode 157 of the Bodybuilding Down Under podcast!
In this week’s episode, we’re joined by friend of the show Joey Cantlin as we unpack a big week in bodybuilding, from the latest WNBF Australia show to the always-stacked IFBB Pittsburgh Pro. We also touch on the importance of staying focused between shows and announce something exciting for the BDU community!
Here’s what we cover:
🔹 N
156: OPTIMISING YOUR PUSH WORKOUT FOR CHEST & DELT HYPERTROPHY
Welcome to episode 156 of the Bodybuilding Down Under podcast!
In this episode, we dive deep into optimising your push day training, breaking down the best approaches for chest and delt hypertrophy, and tackling some of the most debated questions around pressing and isolation work.
Here’s what we cover:
🔹 Chest training fundamentals – Building a balanced and effective push session.
🔹 Pressing mech
155: HYPERTROPHY TACTICS, NUTRITIONAL PERIODISATION & CONTEST PREP CHALLENGES
Welcome to episode 155 of the Bodybuilding Down Under podcast!
In this week’s episode, we cover a wide range of topics that blend science, strategy, and experience across both the prep and off-season phases of bodybuilding.
Here’s what we dive into:
🔹 Skill point allocation for muscle growth, muscle architecture & leanness potential. If you had to “spend” points to maximise these traits, where
154: PRO CARD PREDICTIONS | PREP UPDATES | UNDERRATED VS OVERRATED RAPID-FIRE
Welcome to episode 154 of the Bodybuilding Down Under podcast!
In this week’s episode, the boys catch up for another roundtable chat, diving into all things comp prep and off-season updates. DC and DY share how their preps are progressing, Jack reveals his upcoming prep plans, and Lawrence gives insight into his current off-season approach.
The team also wraps up the recent IFBB QLD show and share
