Brian Mulder during a VO2 session at Lockeroom Circular Quay
Brian Mulder during a VO2 session at Lockeroom Circular Quay
When Brian walked into Lockeroom, he wasn’t starting from zero… but he was stuck.
Before joining, Brian already had a strong lifting base. With coach Andrew Ponce (now a Lockeroom coach), he’d gone from being a 100kg+ guy who couldn’t shoulder press 4kg…to hitting:
130kg back squat
140kg deadlift
100kg bench press
But then everything changed.
A dirt-bike crash hyper-flexed his knee and triggered Patellofemoral syndrome.
The pain immediately capped how hard he could train.
His volume and intensity dropped and his progress stalled.
Because his nutrition hadn’t shifted to match this new reality… fat loss became almost impossible.
Brian knew he needed a new system. Something structured, personalised, and centred around data.
Lockeroom became the obvious next step.
Here’s how he did it.
1. The Training Program
Primary goal
Lose body fat while maintaining muscle.
Secondary goal
Train around knee injury, rebuild function, and improve conditioning
Primary goal
Lose body fat while maintaining muscle.
Secondary goal
Train around knee injury, rebuild function, and improve conditioning
Primary goal
Lose body fat while maintaining muscle.
Secondary goal
Train around knee injury, rebuild function, and improve conditioning
Brian already had strength.
The missing links were:
Consistency with cardio
Training intensity that fit his recovery capacity
A routine that prioritised knee-friendly movement
Systems that kept him accountable
“Tracking my VO2 numbers activated a chase instinct I didn’t know existed.”
The bike, the apps, the numbers - suddenly cardio became a game and he hasn’t missed since.
a. The weekly routine
Monday
Strength (full-body)
Tuesday
Conditioning
Wednesday
Strength (full-body)
Thursday
Rest or light cardio
Friday
Strength (full-body)
Saturday (optional)
Light activity / weekend steps
Sunday
Rest
The only rule: Train early.
His Whoop showed that evening training tanked sleep and recovery.
b. Full-body example session
Morning-vibe at Lockeroom
Brian’s Monday session
Morning-vibe at Lockeroom
Brian’s Monday session
2. The Diet - Rapid Fat Loss
Primary focus
Drop fat. Maintain lean mass. Support recovery.
Big challenges
His knee restricted high-intensity expenditure. His previous diet was no longer matched to his new output.
Primary focus
Drop fat. Maintain lean mass. Support recovery.
Big challenges
His knee restricted high-intensity expenditure. His previous diet was no longer matched to his new output.
Primary focus
Drop fat. Maintain lean mass. Support recovery.
Big challenges
His knee restricted high-intensity expenditure. His previous diet was no longer matched to his new output.
a. How we structured it
At ~94kg bodyweight, Brian needed high protein intake to stay full, maintain muscle, and control hunger.
Before tracking, he always felt a background “food anxiety” — searching for snacks, never feeling satisfied.
Once he started hitting his daily protein needs, everything changed:
Barbecue or GYG (chicken-based choices, no cheese)
Flexible but controlled
No alcohol — a major accelerator in recovery and fat loss.
“~207g of protein per day… which for me was simply not an intuitive amount I could grasp until I started actually counting up the daily grams. I made this priority number one for each day’s meals and supplements.”
