Northern Territory’s Elite Powerlifter Kate!

She’s sweet and she’s strong – meet Kate!

Kate is a competitive powerlifter and all-round lover of fitness. Since moving to the strength side, Kate has gained a whole new outlook on training, nutrition and life. She believes success stems from finding a health and fitness regime that works for you because not everyone is the same!

Here’s a bit more about Kate...

Hello hello, I'm Kate Quinn!

Hello from the Northern Territory!

My name is Kate and I’m an elite-grade competitive powerlifter in the 63kg weight division. I’ve competed locally for two years and went to my first nationals competition this year.

I first started powerlifting four years ago to try something different, and now I couldn’t imagine training any other way!

After spectating at a few competitions, I finally decided to get myself a coach and take my training from a hobby to a competitive passion.

Ever since then I’ve gained a fresh new outlook on health and fitness, as well as boosting my self-confidence. Before I started powerlifting I used to sporadically spend time on the treadmill if I had the motivation, and restrict my calories in an effort to stay ‘skinny’, not knowing the negative impact I was having on my over health, and more importantly my mental wellbeing.

These days I follow structured, goal-driven programming and have more than doubled my calorie intake to compensate for the hard workouts (which is great because I love eating!).

I think it’s important to find a fitness regime that works for you, which allows for a healthy balance between your fitness, and personal life – otherwise it’s just not sustainable for the long run.

My suggestions for anyone looking to get into a strength-related sport is to find yourself a coach or local community with experience and focus on long-term progress instead of quick small wins. But most importantly, try new things to make sure you find something you enjoy that keeps you coming back to the gym, long after motivation levels drop off.

In 2019 I became a Bulk Nutrients Athlete; however, I’d already been using their supplements for years before that! They are much more affordable than almost any other reputable brand, and I actually enjoy their taste (which is rare).

The supplement world can be very overwhelming and confusing, and it’s important to remember that supplements should be used to support your healthy lifestyle and diet, not replace them!

My Instagram

Follow my big lifts and comp updates on my Instagram @kaytee.lifts.


The products I’ve recommended for Bulk Nutrients are all staples in my diet and supplement stacks.

Creatine Monohydrate

Why I love it: Creatine is one of the most heavily researched supplements and its benefits have been proven again and again. I take it because its affordable, aids in strength and muscle gains and is easy to take!

How I use it: On its own with water or combined with Bulk Nutrients BCAA Recovery.

Add 250g Creatine Monohydrate to cart

Vanilla Whey Protein Isolate

Why I love it: A pure source of protein that I can easily consume though out the day.

How I use it: Either on its own with water or mixed into milk to eat with cereal.

Add 1kg WPI Vanilla to cart

Cola Future Whey

Why I love it: Packed with protein, light and tasting great, Future Whey can be a nice change from the creaminess of whey proteins.

How I use it: Combined with a full shaker of water.

Add 1kg Future Whey Cola to cart

Wild Berry BCAA Recovery

Why I love it: Perfect for helping me recover after a big workout and keeps me hydrated throughout the day. I love the inclusion of Citrulline Malate into the product too!

How I use it: 3 scoops with 600-800ml of water.

Add 250g BCAA Recovery Wild Berry to cart

Training Schedule

I typically train five days a week: Saturday, Sunday, Tuesday, Wednesday Thursday. Programming changes frequently depending on whether I have a comp coming up or not. At the moment I’m in my off season so doing lots of volume work!

My five day training week is split up so I train two days a week doing squats and deadlift, bench two days a week and have one full body day to work on weak points. I spend roughly two hours in the gym on each of these days.

  • Monday - Rest day
  • Tuesday - Deadlifts and squats
  • Wednesday - Bench press
  • Thursday - Full body
  • Friday - Rest day
  • Saturday - Deadlifts and squats
  • Sunday - Bench press

My approach to nutrition

My approach to nutrition has drastically changed over the past years. I now follow a well-structured program that helps me achieve a healthy balance between working towards my fitness goals and having a fun and social personal life.

I eat a total of three mains meals a day - breakfast, lunch and dinner and usually two snacks - morning tea and dessert. I eat the majority of my food early in the day around my workouts.

I try to not be too restrictive, if I want to eat something that isn’t on my meal plan, I usually just do it. But I try not to make a habit of it.

I’ve found if I eat the same foods day in day out, I get bored and start to stray from my diet, so I try and keep my diet varied and interesting. For all my meals I try to ensure I get a minimum of 20g of protein, with lots of fruits and veggies!

What is my average daily calorie intake? 2,200 calories

Foods I crave... Not really - I try not to be too restrictive so if I want to eat something I will!

My ultimate cheat meal is... I don’t really have cheat meals - if I want to eat something, I’ll just eat it - it’s all about balance!

My day on a plate

In my diet I try to chop and change the foods I’m eating regularly to keep things interesting. My diet also changes depending on if I’m training or having a rest day. My current meal plan looks something like this...

Training Days

  • During workout (first thing AM): One scoop BN Future Whey Cola and one scoop of BN Carb+
  • Breakfast: 45g granola, 150g Greek yoghurt, 1/2 grapefruit
  • Morning tea: Protein shake
  • Lunch: Large multigrain roll with 100g chicken or falafel, salad with mayo and an apple
  • Afternoon: Bulk Nutrients BCAA Recovery
  • Dinner: 200g lean meat, 200g white potatoes or rice or pasta
  • Dessert: Chocolate!

Rest days

  • Breakfast: 150g egg whites on 2 slices of toast with butter, 1/2 grapefruit
  • Morning tea: Protein bar
  • Lunch: Large multigrain roll with 100g chicken or falafel, salad and an apple
  • Afternoon: Bulk Nutrients BCAA Recovery
  • Dinner: 200g lean meat, 200g white potatoes or rice or pasta
  • Dessert: Fruit

Latest Results

Do you have any medium/long term goals you're working towards?

At the moment I’m training towards my next powerlifting meet in February next year.

I’ve set some strength goals for 2020 - it’s really important for me to have medium term goals in mind! By the end of next year, I’m hoping to hit a 140kg squat, 75kg bench and 160kg deadlift.

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