Bodybuilding Down Under

Episodet

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  226: BUILDING AN OLYMPIA LEVEL PHYSIQUE FT. KRISTY GRAHAM 16.09.2026 38min

  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 behind becoming undeniable and why reaching the top of natural bodybuilding only made her want to test herself at the next level. Kristy also explains how injuries forced her to step away from training, why she completely changed her approach after reaching a plateau and what it now takes to compete against the best women in the IFBB Pro League. To finish, we discuss her goal of reaching the Olympia and the story behind building Kuma Fit on the Sunshine Coast. Enjoy! Kristy Graham: https://www.instagram.com/kristygrahamkumabe/KUMA Fit: https://www.instagram.com/kuma__fit__/Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/Jack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/
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  225: WE REVIEW YOUR PHYSIQUE, LIFTS & POSING 09.09.2026 41min

  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 of additional muscle growth.   We also review progress photo setup, the risks of overanalysing weekly changes during an improvement season and what high-quality execution actually looks like. If you would like your physique or training footage reviewed in a future episode, send it through to the BDU Instagram with some context around your current phase, competitive category and goals. Enjoy! Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/ Jack: https://www.instagram.com/jack.radfordsmith/ Daniel C: https://www.instagram.com/daniel.chapelle/ Lawrence: https://www.instagram.com/general.muscle/ Daniel Y: https://www.instagram.com/dy.fit/
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  224: WHAT THE BEST ATHLETES AND CLIENTS DO DIFFERENTLY | HOW TO GET THE MOST OUT OF YOUR COACHING EXPERIENCE 02.09.2026 44min

  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 and communication matter more than delivering the “perfect” check-in, and how coaching works best when the athlete and coach approach the process as a team. We also announce the first BDU Christmas Party, coming to Kuma Fit on the Sunshine Coast this October. Enjoy! Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/ Jack: https://www.instagram.com/jack.radfordsmith/ Daniel C: https://www.instagram.com/daniel.chapelle/ Lawrence: https://www.instagram.com/general.muscle/ Daniel Y: https://www.instagram.com/dy.fit/
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  223: AGE IS NO BODYBUILDING BARRIER & NATTY PRO PATHWAYS 26.08.2026 47min

  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 professional shows. We also cover building muscle beyond 40, why age should not become a self-imposed barrier, and where training, recovery and exercise selection may need to become more individualised. To finish, we share the off-season habits that carry over best into contest prep, including structured meal timing, consistent sleep, protecting your training time and setting better boundaries with your phone. We also debate what matters more in a gym: world-class equipment or an environment filled with people who train hard. Enjoy!Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/Jack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/
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  222: WHAT 20 YEARS OF BODYBUILDING REALLY TEACHES YOU FT. STEVE HALL 19.08.2026 1h

  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 successful bodybuilders. We also discuss earning his WNBF Pro Card and the considerable jump from amateur to professional bodybuilding. To finish, Steve explains why bulking is not dead, how advanced bodybuilders should approach gaining phases, what happens when you reach an appetite ceiling and why you cannot force-feed muscle growth. Enjoy! Instagram Handles: Steve Hall: https://www.instagram.com/revivestronger/Revive Stronger: https://revivestronger.com/Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/Jack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/
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  221: THE TRUTH ABOUT PRACTICE PEAK WEEKS & WORLD-CLASS GENETICS 12.08.2026 40min

  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 intelligent training overcome an average starting point? To finish, we break down off-season posing and how bodybuilders can balance lifting with running or other sports without unnecessarily compromising recovery and muscle retention. Enjoy!   Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/Jack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/
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  220: BRUTALLY HONEST BODYBUILDING TAKES 05.08.2026 44min

  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? And do your daily priorities actually match the goals you claim to have? We debate prep discomfort, bodybuilding standards, nutrition consistency, coaching and the impact prep can have on your relationship with food. Enjoy! Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/Jack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/
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  219: CROWNING THE WORST FITNESS TREND OF ALL TIME 29.07.2026 38min

  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 either good or bad. The final comes down to going enhanced too young versus the good-versus-bad food mindset. With the panel unable to reach a verdict, the decision now falls to the listeners. Enjoy!Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/Jack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/
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  218: THE WORLD CUP OF TERRIBLE FITNESS TRENDS (PART 1) 22.07.2026 38min

  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 reduction. We also put detox diets, waist trainers, overcomplicated exercises, unqualified health wizards and the good-versus-bad food mindset on trial. Some matchups are straightforward. Others expose a surprising amount of nuance. Quarter-finals, semi-finals and grand final coming next week. Enjoy! Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/Jack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/
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  217: THE BIGGEST CHANGES COMING TO ICN FT. JAY ACHARYA 15.07.2026 48min

  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 scenes of India’s rapidly growing natural bodybuilding scene, where individual shows are attracting hundreds of athletes, before sharing what is planned for Dubai Worlds and the future of ICN internationally. From building genuine professional pathways to creating a better experience for athletes, coaches and spectators, this conversation offers plenty of insight into the future of the federation and the sport as a whole. Enjoy! Instagram Handles: Email: [email protected]  Jay Acharya: https://www.instagram.com/jayacharyaofficial/?hl=en  ICN QLD: https://www.instagram.com/icnqld/  Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/?hl=enJack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/
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  216: THE ULTIMATE CONTEST PREP FOOD TIER LIST 08.07.2026 46min

  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 is being ranked from S tier to D tier. Along the way, the boys debate whether chicken and rice is genuinely elite or simply protected by bodybuilding tradition, whether a Ninja Creami can save a prep or worsen food focus, and why certain low-calorie options may create more digestive problems than they solve. Enjoy! Instagram Handles:Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/?hl=enJack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/
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  215: THE PROBLEM WITH 'NATURAL' BODYBUILDING 01.07.2026 50min

  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 around natural federation integrity, specifically the three-year drug free period and why we think it falls well short of the gold standard. We discuss what polygraph testing actually adds to the process and what it would realistically take for a federation like NPC Natural to challenge WNBF's standing.  To close things out we talk about the current gym equipment arms race happening across Queensland, covering everything from Prime, Megamass, MedX and Citadel, through to some Technogym slander. Enjoy! Instagram Handles:Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/?hl=enJack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/
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  214: CONTROVERSIAL TAKES & THE 1%'S THAT ACTUALLY MATTER 24.06.2026 45min

  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 depending on your stage of prep. From there, we each share our training, nutrition, and recovery 1 percenters. We cover gut health, food diversity, and the overlooked role of inflammation management and why sleep quality is probably the most valuable recovery target before looking at anything else. To wrap up, we each share something we believe that most people don't, from the long-term impact of heavy deadlifting on waist aesthetics, to whether pain tolerance is actually a real thing, to where protein and carbohydrate emphasis truly sit in the hierarchy for bodybuilders. Enjoy! Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/Jack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/
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  213: MASTERING THE ART OF POSING FT. PETE HARTWIG 17.06.2026 43min

  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. We trace his journey from an unlikely four week first prep to the top of the natural ranks, the burnout that nearly ended it, and the mindset shift that brought him back. From there we get into his real obsession, posing as an art form, and the philosophy, influences and signature moments that made him one of the most captivating performers the sport has seen. Enjoy! Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/Jack: https://www.instagram.com/jack.radfordsmith/Daniel C: https://www.instagram.com/daniel.chapelle/Lawrence: https://www.instagram.com/general.muscle/Daniel Y: https://www.instagram.com/dy.fit/Pete Hartwig: https://www.instagram.com/pete.hartwig/
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  212: THE ULTIMATE GYM ATTACHMENT TIER LIST 10.06.2026 42min

  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 lot, from the humble straight bar and the trusty D handle to ropes, mag grips, the cuff, the Vulcan strap and of course the most controversial attachment in BDU history finally getting the ranking it deserves. It is a light one this week with some real practical value thrown in to help you get more out of your next session. The full tier list will be going up on our Instagram so you can see exactly where everything landed. Enjoy!   Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/?hl=en Jack: https://www.instagram.com/jack.radfordsmith/ Daniel C: https://www.instagram.com/daniel.chapelle/ Lawrence: https://www.instagram.com/general.muscle/ Daniel Y: https://www.instagram.com/dy.fit/
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  211: THE HIGHS AND LOWS OF POST COMP RECOVERY 03.06.2026 38min

  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 exactly what it was designed to do. We cover redefining success post show, why chasing scale weight close to stage is a trap, and how the language around progression and regression needs to completely flip in the recovery phase.  Enjoy!   Prep Seminar Tickets: https://www.tickettailor.com/events/sportsnutritionassociation/2137891  Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/?hl=en Jack: https://www.instagram.com/jack.radfordsmith/ Daniel C: https://www.instagram.com/daniel.chapelle/ Lawrence: https://www.instagram.com/general.muscle/ Daniel Y: https://www.instagram.com/dy.fit/
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  210: WILL AI REPLACE YOUR BODYBUILDING COACH? 27.05.2026 45min

  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 niche areas like peak week and show day decisions, why low-effort and cookie-cutter coaches are most at risk, and why the coach-athlete relationship during a deep prep is something no algorithm can replicate. We also share practical ways coaches can use AI as a tool for efficiency, from mapping out prep timelines to building custom check-in apps, without losing what actually matters. Enjoy! Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/?hl=en Jack: https://www.instagram.com/jack.radfordsmith/ Daniel C: https://www.instagram.com/daniel.chapelle/ Lawrence: https://www.instagram.com/general.muscle/ Daniel Y: https://www.instagram.com/dy.fit/
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  209: OVEREATING IN PREP, POST SHOW MISTAKES & WHAT SEPARATES ATHLETES WHO THRIVE 20.05.2026 48min

  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, and how we handle these conversations with our athletes when it happens. From there we shift into the post show recovery phase, covering common coaching mistakes, how to set recovery macros, why framing recovery as an extension of prep rather than the start of the off season makes a huge psychological difference, and the importance of celebrating small wins over chasing perfection. To wrap up, we each share out top practical tips for getting through post show, from swapping intra workout carbs for more food volume to the simple advice of just being kind to yourself. Enjoy!   Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/ Jack: https://www.instagram.com/jack.radfordsmith/ Daniel C: https://www.instagram.com/daniel.chapelle/ Lawrence: https://www.instagram.com/general.muscle/ Daniel Y: https://www.instagram.com/dy.fit/
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  208: WHAT STRATEGY WINS IN CONTEST PREP? PREP PLAYOFFS PART 2 13.05.2026 33min

  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 carb loading versus food noise control all go head to head before the semis deliver some genuinely tough calls. There are some interesting tangents along the way, including how low protein would need to drop before you accept higher stress, whether food noise actually changes outcomes for disciplined athletes, and whether a great coach essentially renders every other variable redundant. We also celebrate 4 years of BDU, a massive milestone and one we certainly don't take for granted. Thank you to everyone who has been along for the ride. Enjoy!   Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/ Jack: https://www.instagram.com/jack.radfordsmith/ Daniel C: https://www.instagram.com/daniel.chapelle/ Lawrence: https://www.instagram.com/general.muscle/ Daniel Y: https://www.instagram.com/dy.fit/
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  207: RANKING CONTEST PREP VARIABLES & WHAT MATTERS MOST (PART 1) 06.05.2026 37min

  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 meaningful difference. Each matchup is assessed based on real-world application, coaching experience, and overall impact on physique outcomes. This is Part 1 of the playoffs, we move through the opening rounds and quarter finals, with the remaining matchups and final decisions to come in Part 2! Instagram Handles: Bodybuilding Down Under: https://www.instagram.com/bodybuildingdownunder/ Jack: https://www.instagram.com/jack.radfordsmith/ Daniel C: https://www.instagram.com/daniel.chapelle/ Lawrence: https://www.instagram.com/general.muscle/ Daniel Y: https://www.instagram.com/dy.fit/