"get the fifo fat loss advantage"

Build a Stronger Body On-Site and R&R

WITHOUT STARTING OVER EVERY SWING.

Designed for FIFO blokes who live between swings, shifts, flights and fatigue — finally get the structure and accountability you’ve been missing.

hey mate! WATCH THIS ONE.

Next Step:

Knock out this 30 second Form so I can build your FIFO Plan -

Then book your Implementation Call with me.

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TESTIMONIALS & RESULTS

REAL RESULTS FROM REAL FIFO WORKERS

For FIFO Blokes Who Want to Lose the Gut, Get Their Energy Back...

...& Finally Feel in Control.

FIFO WORKERS

TRADESMEN

shift-workers

STILL NOT SURE?

Frequently Asked Questions

Here's what we usually get asked

What if I don't have time on site?

You don’t need hours - your plan fits 30 - 45 mins, built for FIFO rosters, fatigue, and limited gear.

My Site doesn't have "Healthy Food?"

I'll show you how to make the best of camp food and still hit goals without giving up everything.

I've tried this thing before and it didn't work?

Because you followed a generic plan. This is customised to FIFO swings and habits. You’ll have accountability and systems to stay on track.

What if I don't know where to start?

I'll map it out step by step - your training, food, mindset, it's all integrated. No guessing.

What if I don't want to track Macros?

No need - structured meal plans + flexibility (Papa Macros or FIFO food options) keeps it simple.

What if I work Night Shift or Alternating Nights/ Days?

All plans are built for variable sleep and shift patterns -fatigue and recovery considered.

MEET THE FOUNDER & head coach

Hey, I'm Richard

Founder & Head Coach of Richards Muscle Lab.

 Before I built RML, I spent years working FIFO as a heavy-diesel mechanic. Long shifts, broken sleep, camp food, and the constant on-and-off routine I lived every part of it. I know exactly how hard it is to stay consistent, eat clean, and make progress when the roster controls your life.

That’s why I built RML to give FIFO workers a real system that works in their world, not against it. My approach is simple: no gimmicks, no guesswork, just proven structure. I combine old-school work ethic with modern coaching systems data tracking, personalised nutrition, and performance-based programming so my clients can build strength, confidence, and discipline that lasts far beyond the job site.

Over the years, I’ve helped hundreds of FIFO blokes transform not just their physiques but their identity. This isn’t just about muscle, it's about reclaiming control, building pride, and setting a standard for yourself that carries through every area of life.

RML isn’t another fitness brand, it's a movement for hard-working men who refuse to settle.