Brooks Performance - Average to Savage

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Brooks Performance - Average to Savage Helping high-performing men who’ve lost their edge, stop making excuses & reclaim their peak through our 5-pillar 'Average To Savage' system

At Brooks Performance we cut through the industry hype and help you integrate proven, no nonsense training and nutrition solutions into your busy schedule. We will get you that ever-elusive six-pack, increase your energy levels, improve your confidence and have you feeling comfortable in your clothes again. We’re all about creating the best version of you – from the beach, to the boardroom, to the bedroom. Our philosophy is that you cannot be fit without being healthy. As such, we put significant focus on getting you healthy from the inside. We aim to have you sleeping better, thinking better, managing stress better and digesting better. We will call on methods such as Biosignature, blood chemistry profiling and performance nutrition to help you achieve a true state of health. We also believe that you can’t achieve optimal body composition without being strong. Therefore, our scientifically based programming will focus significantly on the accretion of strength. You will be getting under that bar, lifting heavy and pushing yourself to new limits. Our training style is simple; we write the rulebook based on the job you set for us – achieving your own individual version of improved health, performance and physical appearance. We will not hold your hand, be your counsellor or count your reps. Rather we will kick your behind, make you accountable, push you to new limits and most importantly achieve your goals. No other way is fitting for the commitment and investment that you will be making in your health.

Want in? Comment SAVAGE and I’ll message you personally to see if A2S is the right fit 💪🤜
28/09/2026

Want in? Comment SAVAGE and I’ll message you personally to see if A2S is the right fit 💪🤜

27/09/2026

Mick came to me as an older guy who was training, but old injuries were holding him back and he didn’t know how to take things to the next level.

With the Average to Savage system we rebuilt him from the ground up and got him squatting and shredded along the way.

That’s who A2S is built for. Blokes over 35 with careers, families and bodies that have been through stuff.

If that’s you, comment SAVAGE and I’ll reach out.

25/09/2026

Every bloke over 35 I trained in London got the same program as the 22-year-olds.

That was on me.

They’d walk in after 15 years behind a desk, a couple of kids, and a back that hadn’t hinged properly since uni. I’d hand them a bro split and load patterns they didn’t own yet. The elbow pain and cranky shoulders weren’t weakness. They were the bill for skipping the groundwork.

You wouldn’t buy a business without doing due diligence first. Same logic applies to lifting in your 40s. Screen first, find the weak links, build the base, then earn the barbell.

16 weeks of foundation work feels slow when you want to be deadlifting in week two. Losing three months to a sore shoulder is slower.

It won’t make you bulletproof. Nothing does. It does mean the heavy stuff lands on a body that’s ready for it.

If you’re 35+ and keep getting hurt every time you get some momentum, comment SAVAGE and I’ll message you and tell you more about my system and how it can help.

24/09/2026

Protein works in a pecking order. Here’s mine.

1. Total daily intake comes first
Aim for 1.6-2.2g per kg of bodyweight. Get this right before worrying about anything else. When I’m cutting, I sit at the top end. As we age, our muscles get less responsive to protein. The same serve does less, so hitting your number only gets more important.

2. Then spread it out
Splitting your protein across 4 meals, about 4 hours apart, looks to be a smarter way to fuel muscle than cramming it into 2 big feeds. Trying to smash 200g in 2 sittings is miserable. Four meals of around 50g is easy.

3. Timing around training comes last
Eat protein every 3-4 hours and your session’s covered either side. No need to sprint to the shaker the second you rack the bar.

Here’s what ~200g looks like on ~2,200 calories:

7am: Breakfast (~570 cals, 47g protein)
2 whole eggs + 6 egg white omelette with spinach and mushrooms, cooked in 10g oil. 2 slices wholemeal toast.

11am: Lunch (~435 cals, 48g protein)
200g chicken breast (raw weight) with carrot, cucumber and tomato salad, 100g strawberries and 10g oil.

3pm: Snack, pre-training (~395 cals, 54g protein)
30g whey, 20g collagen and 100g cottage cheese, with a banana.

7pm: Dinner, post-training (~800 cals, 65g protein)
250g rump steak and 500g potatoes (both raw weight), cooked in 10g oil.

Total: ~2,200 cals, 215g protein

Brands vary, so check your labels and adjust portions to suit.

Save this for your next shop.

Last week I said I was getting back in shape over the next six weeks. Over winter my training, nutrition and mindset all...
14/09/2026

Last week I said I was getting back in shape over the next six weeks.

Over winter my training, nutrition and mindset all slipped. Lost strength, lost muscle, lost conditioning, put body fat on.

I’m not posting this to show off what I can do when I lock in. I’ve been coaching 25 years and I’ve watched too many blokes train hard for a decade and never find out what they look like underneath.

You’d know a few. Decent rig, strong, been training since their twenties, knows more about lifting than half the trainers in the gym. Still carrying the same layer they had five years ago. Not because they’re lazy, they’re in there four days a week. They’ve just never held their numbers long enough to find out what’s under there.

Here’s what I’m doing, it’s nothing fancy -.

Food - 2500 cals Monday to Friday, tracking every single calorie, careful not to miss oils. I don’t track weekends but I stay aware of what’s going in (similar meals). I go harder midweek so I can spend a few more Saturday and Sunday.

Walking - 10k average per day. Some days low, some over, as long as the average is there we’re good. And don’t think I’ve got all the time in the world for it. It’s 3:30pm and I’m only 3k down. No chance today, so tomorrow I’ll get out early and make it up.

Training - 4 sessions, 2 upper and 2 lower. The lower work is rehabbing my knee so there’s not much output, but it has to be done or we’ll never train legs properly again. I’ve watched my legs slowly disappear over the years and I want them back.

Nothing there is news to a bloke with ten years under his belt. The difference is doing it every day.

That’s where most come undone, and it’s always the boring stuff. Eyeballing portions instead of weighing them. Doing 3k all week then telling yourself the big Sunday walk sorted it. Too many blokes aren’t true to themselves about what’s going in against what’s going out. I’ve no idea why, because the only bloke you’re bullsh*tting is yourself, and you end up looking like a goose to no one but you.

2kg down in week one. Most of that is water and glycogen, not fat, and it’ll slow from here. But I feel better already and the momentum is building.

Catch you next week.

04/08/2026

Blokes who do nothing know why nothing’s changing. Dennis had been at it for years and doing more than most blokes his age, but the bits he wanted gone stayed exactly where they were.

Sixteen weeks on the Average to Savage method with a coach and a plan behind him, and he’s a different man. Just look at the before and afters!

My method works. If you want to know how it’d work for you, jump in my DMs. You’ll be talking to me, Rhys the human, not a chatbot, a setter, or a marketing machine.

26/06/2026

The weekend has a habit of keeping receipts 😅

22/06/2026

Over 35, used to train hard, can’t get back to it? Read on, then hit follow 🤜

Remember when you could train hard all week, go out on the p**s all weekend, and still back up Monday like nothing happened? Your body just did what you told it.

Then life piled on, the niggles crept in and training drifted.

Now you reckon you’ve got two choices. Flog yourself like you’re 21 and hope your knees and back hold up. Or pull right back and feel like you’ve gone backwards.

There’s a third choice.

A Rebuild.

If you want to get back to training hard, this is what you actually need to do:

✅ Strip it right back. Park the ego, you’re laying a base, not picking up where you left off 10 years ago.

✅ Even out your weak links. Left to right, front to back, small stabilisers against big prime movers. Those neglected bits are where your power leaks and things flare up.

✅ Get the joints moving properly again, then build strength through the full range, especially the end positions you’ve been working around.

✅ Build your engine back so you can handle real work and recover, session after session.

✅ Build core rigidity so your top half and bottom half work as one. A soft middle leaks force and makes heavy lifts feel shaky.

✅ And add load and exercise complexity progressively, until heavy barbell work feels solid, not risky.

Follow a system built like this and the stuff you’ve wanted for years just turns up.

You move better, the gut goes, the muscle comes back, you start looking like a bloke who actually trains. Strong AF, with the confidence to match.

I’ve spent 25 years taking blokes from average to savage. DROP me a follow and I’ll show you the way back. Rhys Brooks | Coach for Men 35+ • Lean, Strong, Built to Last

Address

The Rocks, NSW

Opening Hours

Monday 6am - 6pm
Tuesday 6am - 6pm
Wednesday 6am - 6pm
Thursday 6am - 6pm
Friday 6am - 6pm

Telephone

0478219260

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