Robbie Frame WBFF PRO @robbieframe avatarRobbie Frame WBFF PRO

Instagram photos and videos

When the comp prep diet kicks in and you could literally eat a dog🐶😂 Who else can relate?
-
8 weeks out from the @wbff_aust and fortunately my calories aren’t that low that I need to resort to eating this delightful little pup😅 ask me in a few weeks time and things might be completely different🤷‍♂️.
-
A huge shout out to @pofitlee and the team at @alpha_team24 in Strathfield for their hospitality this past week. Always a pleasure to train and shoot content in such a fantastic facility. It obviously helps when the staff and “clientele” are so welcoming too!😘🐕😂


90   3,023  

Believe it or not, despite being Australian 🇦🇺 I’ve grown to become a big fan of 🇺🇸College Football🏈 The thrills, spills and contentious ranking system all make for drama + excitement!
The season is about to begin soon and I recently stumbled across an interview on YouTube featuring Nick Saban, the Head Coach of the Alabama Crimson Tide🐘. In his tenure at the helm of Alabama’s highly revered football program he has won a staggering 5 National Championships 🏆 🏆🏆🏆🏆 (not including the 1🏆 he won as Head Coach at rival school LSU🐯). In the highly competitive landscape of College Football that is quite a phenomenal achievement, the man clearly knows how to achieve success.
.
By my own admission, my comprehension of the game of football is quite limited😅 However, one thing that struck a chord with me in this interview was Saban’s focus on what he called; “The Process”.
As the interview continued he referred to it time and again. The very foundations of his team’s success boiled down to “The Process”. So what is it? The Process is simply Saban's core belief that the willingness to prepare in a methodical manner with conviction on a daily basis is the key to success. Saban believes those who focus on the result and not the consistent preparation that is necessary to achieve the result are doomed to be disappointed. However, if you focus your efforts towards the PROCESS required to achieve the outcome the result will take care of itself.
.
Those that start a health kick often fall short because they become so fixated on the end result. Their energy is often wasted focusing on the 5kg they want to lose and not focused on the actual PROCESS required to lose the weight. Our motivation levels are bound to fluctuate but our discipline to the process is what will get great results. The process is; the meal prep on Sunday, hitting your macros daily, nailing that rep PR on Squats, getting 8 hours of sleep each night. These actionable tasks are variables within your control. Define the standard that you want to work toward, then execute the process to that standard every single day.


57   3,308  

#ThrowBackThursday
A bit of a change of pace shooting with the extremely talented @jake_od down in Melbourne last year🙏🏻 Jake's work is absolutely first class so whenever I’m down in Melbourne I always take the opportunity to shoot with him when I have the chance. Looking forward to shooting again in a few months time!😊🙏🏻


150   5,834  

“Doubt is only removed by action. If you're not working that's where doubt comes in." - Conor McGregor
.
Be in control of all the variables, plan effectively and then most importantly take ACTION on those plans.
-
9 weeks out from the inaugural @wbff_aust Australian PRO/AM 🏆 and I can’t afford to be complacent as I look to bring my best to the WBFF stage at The Star on the glorious Gold Coast come October 13th. Any feelings of self-doubt can only be alleviated by executing the process inherent in my prep to a high standard day in and day out. It’s time to turn the volume up!🔊⬆️
-
To see all the action from my lead up to the WBFF Australian PRO/AM make sure you click the link in my bio and subscribe to my YouTube channel. Each week I will be providing updates on my progress through a series of VLOGs which provide an insight into my prep from start to finish!
-
Tapered shorts are from @musclenationofficial shop the new range here⤵️
👉 www.MuscleNation.org
✖️ 10% off use coupon ROBBIE10
🌎 worldwide shipping
w w w . m u s c l e n a t i o n . o r g
📸Photo Credit: @matthewgianoulis


91   4,918  

Practical vs Optimal🤔
-
🙈When I first started training I had a “monkey see, monkey do” mentality when it came to my training and nutrition. I would manically research the exact diet and training protocols of the best bodybuilders and fitness models in the world and then blindly follow their methods to the letter. 🔥My underlying motivation was to find the most “optimal” plan to achieve the physique of my dreams. Efficiency was the key. I needed to get from point A to B as quickly as possible and if that meant I had to rearrange my life around my training and diet then so be it.
-
⌛️In a day and age where everyone is time-poor I can appreciate and understand that nobody wants to waste precious time following a “sub-optimal” plan. Having said that, I think one of the underlying reasons why people fall off track with their fitness is due in part to their fixation on finding and following the most optimal protocol rather than the one that is most practical. 👉🏻If you’re an investment banker, accountant or marketing executive working long hours in a highly demanding job it would be unrealistic and futile to follow the 'all or nothing' “optimal protocol” championed by your favourite bodybuilder who trains for more than 2+ hours in the gym every day and eats food on a schedule that runs like clockwork.⏰
Having worked in the corporate world straight out of university I very quickly came to realise that my boss doesn’t give a f#ck about the importance of having Meal #4😦 he only cares about the impending deadline fast approaching😳.
-
☝🏻️Whilst I appreciate that certain sacrifices need to be made to lead a healthy lifestyle I think it’s important to mould your training and diet protocol around your life rather than the other way around. What is “optimal” for one individual won’t be for another. Be practical and realistic with your plan and there will be a higher likelihood that you will be able to stay the course and follow it over the long-term. If you can only realistically make the gym 4 times per week don't have an onerous plan that asks you to commit to 6+ sessions in a week. Work within the bounds of what works IN with your life.
📸Credit: @zee_illumination


39   2,233  

⏳9 WEEKS OUT!⌛️It’s time to get serious!😈
🔥NEW🔥 YouTube VLOG is now LIVE! ✅Click the link in my bio to watch👀 and find out how you can WIN✨ a FREE tub of OxyShred!
-
There's nothing quite like the adrenaline rush of stepping on the WBFF stage, but that experience is the culmination of many weeks of disciplined dieting and intense training. We often get to see the final product on stage when we flick through our social feeds during comp season but very rarely do we get the opportunity to see the process inherent in producing a stage-ready physique. Over the next few months I will be documenting my competition prep in the lead up to this landmark event on the Australian fitness calendar and I invite you to join me on my journey to the stage. -
Each week I will be covering the strategies inherent in my training and nutrition protocols, as well as the mindset and psychology of a physique athlete as they dial into show day. Let’s do this!👊🏻
-
📸Photo Credit: @toby.harrison
#wbff #wbffpro #wbffaus18 #wbffaustralia @paul_dillett @pauline_wbffaustralia @ari_empire @allisondillett @wbff_aust @wbff_official


187   7,455  

⏳9 WEEKS OUT!⌛️It’s time to get serious!😈
🔥NEW🔥 YouTube VLOG is now LIVE! ✅Click the link in my bio to watch👀 and find out how you can WIN✨ a FREE tub of OxyShred!
-
There's nothing quite like the adrenaline rush of stepping on the WBFF stage, but that experience is the culmination of many weeks of disciplined dieting and intense training. We often get to see the final product on stage when we flick through our social feeds during comp season but very rarely do we get the opportunity to see the process inherent in producing a stage-ready physique. Over the next few months I will be documenting my competition prep in the lead up to this landmark event on the Australian fitness calendar and I invite you to join me on my journey to the stage. -
Each week I will be covering the strategies inherent in my training and nutrition protocols, as well as the mindset and psychology of a physique athlete as they dial into show day. Let’s do this!👊🏻
-
🎥Video Credit: @jujufilms
#wbff #wbffpro #wbffaus18 #wbffaustralia @paul_dillett @pauline_wbffaustralia @ari_empire @allisondillett @wbff_aust @wbff_official


38   774  

#FlashBackFriday to #TheGreatWall at @goldsgym in Venice 😁
🇺🇸USA I’m coming!🇺🇸 In April of this year I travelled to Los Angeles to compete at the WBFF LA PRO/AM. Whilst I was incredibly excited about the prospect of travelling overseas to compete at an international PRO/AM event, I was also a little apprehensive and anxious. Preparation is the key and peak week is stressful enough without having to worry about getting your bearings in a foreign location. Anyone who has done a peak week in the lead up to a competition knows that the perceived effort required to do even the most minute task starts to grow exponentially. Fortunately, fellow competitor @maz_dan and I were staying with @joepitt_ who was over in LA doing a reconnaissance mission for @legacytrainingtours .
-
Joe had the lay of the land. He had done his due diligence and knew how to make his way around town sourcing the best places to stay, train, shop, the lot! He left no stone unturned and made life that much easier for us. The experience of living out the “Pumping Iron” lifestyle at Venice Beach with a collective group of like-minded fitness and bodybuilding enthusiasts made my time over in LA all the more memorable.
-
Consequently, when Joe and Zac invited me to do it all again and join their upcoming Legacy Training Tour on the West Coast in October I didn’t hesitate to jump on board. I was a little carb depleted the first time around so this time around I’m all in! The tour has been carefully designed to take guests to some of the most iconic gyms in LA and Las Vegas as part of unique experience perfect for any passionate fitness or bodybuilding enthusiast. Knowing all the work that has gone on behind-the-scenes to put this tour together I think this is one opportunity that you don’t want to miss.
-
If you’re interested in joining me and the boys check out @legacytrainingtours for more details!
-
SUGGESTIONS WELCOME👇🏻I’ll be staying in the States for a few weeks after the tour so if you have any suggestions of places to go or things to see let me know in the comments section below!👇🏻


57   3,163  

Calorically Ignorant👇🏻
-
"I think I’m eating healthy but I’m not losing weight?”
“I eat clean most of the time but I can’t seem to drop the weight! What’s going on?”
“I eat so much food but I can’t seem to put on weight! What am I doing wrong?”
-
🤔Do these questions sound familiar? My direct message inbox is absolutely flooded with questions like this from individuals who are frustrated with their lack of progress.
📈A common trend that I have identified is that people are not actually aware of their calorie consumption each day. They either don’t track their calorie intake properly or, as my good friend @matthewstgeorge puts it, they are “calorically ignorant”.
-
🛠It doesn’t matter what your fitness goal is. Whether you want to lose weight or put on weight your first priority should be to account for your energy balance. The evidence is absolutely overwhelming… unless you are accounting for your calorie intake you are essentially flying blind.
“Healthy” and “Clean” are qualitative terms that have been used to describe foods which fit into a particular category but they don’t mention the caloric density of the foods and therefore it’s extremely difficult to track or manipulate.
You might think you’re “eating so much food” but the tangible volume of food that you are eating is not necessarily indicative of the number of calories you are actually consuming. .
📲Once you begin to quantify your diet and you finally understand the caloric density of the foods you eat and the appropriate portion sizes required to satisfy your calorie requirements you become empowered to manipulate and adjust your diet to get the best results possible. It might seem like a little bit of extra homework but when you need to tighten your compliance to tighten your waist line accuracy is key. Once you start weighing and tracking your food intake each day using an app like MyFitnessPal you might be surprised by how much or little you are eating each day.
-
Need more help? Shoot me an e-Mail. I’m taking on Premium 1-to-1 Coaching Clients and would love the opportunity to work with you on your fitness goals leading into the back-end of this year.
📧robbie@robbieframefitness.com


58   2,776  

What happens when weight loss stalls?
In a strategic ploy to brave the cold⛄️during these oppressive winter months you’ve overindulged in food to create a warm layer of body fat to insulate yourself from the elements. As the temperature dropped, pizza 🍕 seemed like the only plausible solution🤷‍♂️ but with summer coming up on the horizon you start to feel a little “flabby”. Action needs to be taken before it’s too late! So, you “clean up” the diet and establish a consistent training regiment. From the outset you see some promising results but then a few weeks go by and the scale hasn’t budged and you’re no further advanced than you were after the first few weeks... what now?
-
The process of Fat Loss is not always linear. At one point or another fat loss will plateau as your body adapts to your calorie intake and daily activity (calorie expenditure) 👉🏻When this happens you will need to place yourself into a further deficit by:
1️⃣Reducing your Calorie Intake
2️⃣Increasing your Daily Activity: Either through additional Cardio sessions or NEAT
3️⃣A combination of both 1 and 2
.
☝🏻️Remember that we should only want to reduce our calorie intake or increase cardio if our plan is failing to elicit the desired response. You want to endeavour to lose weight on as many calories as possible so you can leave yourself with plenty of room down the track when fat loss stalls.
When evaluating whether your plan is working be sure to track quantifiable measures such as bodyweight and girth measurements along with qualitative factors such as stress, energy levels and the quality of your sleep.
.
Once you have assessed these measures you need to evaluate your compliance to your diet. Have you been adhering to the Macros you have set yourself by consistently hitting within 5-10g of each Macro?
If the answer is “No” then you need to evaluate why this might be the case and how you can seek to rectify your issues with compliance. As you get closer towards single digit body fat percentages there is a law of diminishing returns when it comes to your progress and accordingly you may need to be more stringent. If the answer is “Yes”, then you will need to make adjustments.


55   2,956  

“How can I build muscle mass but avoid getting fat?”🤔
.
A common question that I receive on a regular basis is how you can minimise excessive body fat accumulation whilst building muscle mass during a gaining phase. What are the strategies inherent in the highly elusive “lean bulk”? To build muscle, you need to be in a Calorie Surplus (eating more calories than you burn on a daily basis). However, when eating in a surplus it is inevitable that you will put on some body fat along the way. How conservative or aggressive the calorie surplus is will depend on the individual (their genetic make-up, metabolic rate, daily activity and associated calorie expenditure) as well as their training goals and the associated time-frames⌛️ required to reach those goals🎯
.
When it comes to calorie requirements for each individual it is important to appreciate and understand that one size does not fit all. Everyone has different bodies with unique characteristics and genetics. What works for one individual might not work for another so it is always important to understand that you may need to adjust your dietary protocol accordingly. Some individuals may struggle to put on weight and accordingly their calorie surplus may need to be far more aggressive than someone who puts on weight easily. .
☝🏻️If you want to minimise body fat accumulation whilst “bulking up” your calorie surplus should be on the conservative end of the spectrum and closer to your Maintenance. The reality is that your rate of muscle growth would be smaller than if you were to commit to a more aggressive surplus but at least you would stay within touching distance of lean condition. There’s always a trade-off and that’s something that you need to factor in when working backwards from a set “due date” to be in top condition again. There's nothing worse than going on a "Dreamer Bulk" and having excessive amounts of calories and giving yourself very little time to dial back in and retain lean muscle mass when the situation calls for it.
.
If you need more help with a "lean gains" plan shoot me an e-Mail! I'd love to work with you on your goals.
📧robbie@robbieframefitness.com


31   2,563  

Just under 10 weeks out from the WBFF Australian PRO/AM and things are starting to get serious. I’ve gone through the process before, but I’ve experienced teething problem at the start adjusting from a level of “normalcy” and flexibility to a high-end level of accountability and precision. When you’re so familiar with the process you’re at risk of becoming too “comfortable”, you can become complacent.
-
Recently I stumbled across as a video featuring Dwayne “The Rock” Johnson speaking to the LA Lakers about mindset and his unrelenting work ethic that has catapulted him to becoming Hollywood’s highest-earning actor in 2018. This is a man who has reached the peaks of sports entertainment before transitioning into a leading man in Hollywood blockbusters and a globally recognised household name.
So how does a person who has climbed the mountain maintain his momentum and remain motivated?
-
“What helps me is to keep the hard times in the front of my mind because it allows me to go into these big moments that I worked my ass off to get with a different perspective,” he said.
To provide you with context, The Rock was an aspiring footballer playing for the University of Miami with his eyes firmly fixed on the NFL. After losing out on a starting spot in his senior year he had to settle for a contract with CFL. When he got cut from that league his dreams were shattered. He was broke, with literally $7 in his pocket.
“What it also does for me is… that I keep my back against this wall, because it’s what I believe in. And when my back is against this motherf*cker then there is nowhere else to go but [forward].”
-
Complacency kills. The moment you settle for what is comfortable you’re dead in the water. By “keeping your back against the wall” you place pressure on yourself to perform. Not the type of pressure that manifests into negativity and self-doubt. The type of pressure that keeps you on your toes. I haven’t “climbed” any “mountains” just yet. I’m far from where I want to be. However, the message still rings true regardless of what stage you’re at. Avoid complacency, keep your back against the wall and push forward.
📸Credit: @photosbyjt


80   4,191