On and off-stage Rose is a winner!

Lifelong natural bodybuilder, INBA and IFBB Pro, fitness coach and child protection psychologist she embodies the Bulk values of dedication, hard work and community. Having achieved her Pro title in bodybuilding she doesn’t rest on her laurels, she continues to work and perfect her physique and advance her fitness education to empower others.

Hi there, I'm Rose!

I’ve always loved competitive sports. Throughout school, I competed at the National level in swimming and athletics. As an adult, I went back to the pool to compete and medalled at the World Masters Games in 2009 and the Master's Pan Pacific Championships in 2010.

I began weight training in 2013 and competed in my first bodybuilding competition just three months later. I was hooked from that first show!

In 2014; I became an INBA/PNBA Pro Figure athlete. I won two Pro shows before switching to the biggest bodybuilding league in the world- the IFBB. The highlights in my sport have been the chance to travel internationally to compete which I love and meeting so many great people. The absolute pinnacle so far was becoming an IFBB Pro at the 2019 Arnold Classic.

The sport of figure sculpting has helped me become a stronger person both physically and mentally. I have learnt so much along the way. I am a qualified PT and have an online coaching business. I am currently studying to become an accredited nutritional advisor. I’m determined to help educate people about exercise and nutrition so they can be the best versions of themselves and they too can discover the benefits of weight training.

Recommendations

Check out some of the Bulk Nutrients products I use and recommend!

Bulk Nutrients' - Whey Protein Isolate - Shop Online and Save

Whey Protein Isolate

Why I love it: I love it because of the taste - I love it mixes into yoghurt or just as a plain shake. You can add it to healthy recipes as it is so versatile.

How I use it: I either add it to water and berries for a protein shake. I also add it to chobani yoghurt and crushed almonds to make a delicious mousse-like dessert.

ZMA Complex Capsules

ZMA Complex Capsules

Why I love it: I love it because it helps me recover. I notice a huge difference if I don’t take it. If I take it; I sleep better. I wake up feeling more refreshed and my soreness from the day before isn’t as noticeable. It is my go-to and one of my most recommended supplements.

How I use it: With a shot of water before bed.

Bulk Nutrients' 100% Pure Creatine Monohydrate

Creatine Monohydrate

Why I love it: Creatine is essential. Creatine monohydrate has a lot of research behind it and has been found to assist with building muscle, increasing muscle size, reducing muscle fatigue and increasing muscular endurance. I notice a huge difference in muscular strength when using it. It’s a must-have for anyone thinking of bodybuilding for a sport.

How I use it: I add it to my black coffee for a great pre-workout.

BCAA Recovery from Bulk Nutrients - your perfect intra/post workout fuel

BCAA Recovery

Why I love it: I work really hard in the gym and train 6 days per week so it’s extremely important that I prioritise recovery so I can continue growing lean muscle tissue effectively. As a figure competitor; I also follow an extremely strict nutrition plan during competition prep - so BCAA Recovery is a must to get me through those tough weeks when my calories are lower. I notice my endurance during training is better when I use it and I also recover better. I have less muscle fatigue and soreness.

How I use it: I take it in water.

Bulk Nutrients' L Glutamine Powder

L Glutamine

Why I love it: I love this product especially during prep because it prevents the breakdown of muscle and can improve protein metabolism. When I am prepping - I need to preserve as much muscle as possible. It’s great for the immune system and I have noticed a massive reduction in things like colds during prep when using it.

How I use it: In my protein shake.

Training Schedule

I train 6 days a week with a mixture of weight training m and cardio

I train for around an hour for upper body sessions and my leg days can be close to 90 mins

I keep my rep ranges around 8-10 or most exercises but I like to do 15-20 reps for arms and calves
If I’m in a strength phase- my reps on squats; deads and bench might go to 3-6

A typical training split for me would be

Monday: Shoulders/Tris and HIIT

Tuesday: Leg Day (Glute/Ham focus) and LISS

Wednesday: Back/Bis and HIIT

Thursday: leg Day 2 and HIIT

Friday: Chest/Tris/Abs and LISS

Saturday: Lagging parts and LISS

Sunday: Rest

My favourite exercises would have to be sissy squats and narrow stance hack squat for building that quad sweep Throw in some lunges and feel those quads burn!

I also love pull-ups. Pull-ups have completely changed the shape of my back and have given me a great v-taper.


My approach to nutrition

I believe in a balanced approach to nutrition and don’t believe in ‘dieting’.
I eat as close to nature as I can. I track both my macro and micronutrient intakes. I make sure I have a good mix of healthy fats like avocado, nuts, salmon and healthy oils. I choose carb sources that are clean like oats, rice, starchy veggies and I eat a variety of lean sources of protein like chicken, turkey, tuna, beef.
I make sure I consume between 1.5-2g/kg of body weight of protein each day and always drink at least 3 litres of water a day.
I think it’s important to have balance so in my offseason I allow myself a treat once or twice a week, but I keep it clean for the rest of the time.

A day on my plate

Off-season

Breakfast: 40g oats, Scoop BUlk WPI Vanilla, Tb natural peanut butter

Snack 1: 30 g dry roasted mixed nuts, 1 boiled egg

Lunch: Tuna in oil, 150g Baby spinach, 150g Mixed/Rainbow salad, Avocado, 100g Sweet potato (prebaked and cooled)

Snack 2: Flavoured Chobani yoghurt, Apple

Pre Workout: 300 ml Black Coffee and serving Bulk Creatine

Intra workout: Bulk BCAA Revery and 700 ml water

Post Workout: Scoop WPI Vanilla, 100 g frozen blueberries, Serving Bulk Glutamine, Blend well

Dinner: 200g Salmon, Huge serving of veggies (all the colours!), 1 small piece of pumpkin

Desert: 100 g plain chobani yoghurt, Scoop WPI Salted caramel, Crushed ice, Blend well to make a yummy mousse.

Diet you follow... High Protein

What is my average daily calorie intake? Off season- 2400-2500 Prep-1800

Foods I avoid... Foods high in sugar should be avoided. Sugar

Foods I crave... Chocolate.

My ultimate cheat meal is... A burger with sweet potato fries and garlic aioli and a piece of cheesecake.

Latest Results

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

I am looking towards making my Pro debut - hopefully this year in 2020 - or next year for certain!

Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!

I have competed in Season A and B since 2014- so too many competition results to go into

Lots of first placings at State and National biggest show results would be

2016: 2nd - IFBB Amateur Olympia, 4th Arnold Classic

2017: 1st Figure Open Tall (pro card runner up)

2018: 2nd Figure Open

2019: Overall IFBB NSW Champ, Gained my Pro Card!