Meet Sam Schepis ā Coach & Long-Time Fitness Professional
Sam Schepis has spent over a decade helping people achieve long-term success through fitness, nutrition, and smart training. As a former national powerlifting champion and natural bodybuilder, he knows what it takes to walk the walk.
Now co-owner of JPS Health & Fitness in Melbourne, Samās on a mission to raise the bar - coaching with care and building a stronger fitness community.
From how he trains to what drives him, Samās giving us a peek behind the scenes.
Hi, I'm Sam!
Iām the co-owner of JPS Health & Fitness, a semi-private personal training facility based in Melbourne. Iāve been coaching for over a decade, working with everyday people to improve their health, fitness, and quality of life. Coaching has never felt like work to me - itās something I genuinely love.
Back in the day, I held a national title and set a national record in Australian Powerlifting in the U/77kg class. I also competed as a professional natural bodybuilder in the NBA and ICN. While Iāve stepped away from competing, my passion for training, coaching, and helping others only continues to grow.
At JPS, weāve built a team and community committed to raising the fitness industry's standard. Weāve long been fans of Bulk Nutrients and love supporting a great Australian brand that shares our values.
Recommendations
Here are some of the Bulk Products I love...
Whey Protein Concentrate
Why I love it: Versatile product that ticks a lot of the boxes for me!
How I use it: In any cereal mostly, cant go wrong!
Creatine Monohydrate
Why I love it: Bang for buck product, effective and affordable!
How I use it: Depends on the mood, sometimes I shot it with water other will mix it with something sweeter.
Whey Protein Isolate
Why I love it: Variety of flavours and high protein. The gold standard for proteins.
How I use it: Shake or in cereal or yogurts normally.
Pre Workout 101
Why I love it: Helps get through those tough sessions.
How I use it: Normally 1 scoop with half a cup water. No delaying.
My Approach to Nutrition
After years of studying nutrition, Iāve landed on something pretty simple: the āsee foodā diet. I focus on ticking the big health boxes at each meal - lean proteins, plenty of plants, and then making room for the things I enjoy. Itās all about balance and making nutrition work for me, not the other way around.
Average daily calorie intake: 3200-3500
Are there foods you crave? Why? I love Asian food - can't beat it.
What's your go-to cheat meal? Why? Honestly, Iām not fussy... whatever my partnerās in the mood for works for me!
Training Schedule
Right now, I train four times a week, and it looks a little something like this:
- Day 1 - Upper Push Focus
- Day 2 - Legs & Abs
- Day 3 - Upper Pull Focus
- Day 4 - Rest
- Day 5 - Upper Full (Arms Focus)
- Day 6 - Rest
- Day 7 - Rest
My training changes every 6ā8 weeks, depending on my goals and what life throws at me. The key is to stay consistent, make it work, and apply some effort every time I show up.
Latest Results
Do you have any medium/long-term goals you're working towards?
These days, Iām training to maintain my gains and stay fit while having fun. Itās all about showing up, enjoying the process, and keeping training a part of my lifestyle.
Have you had any exceptional results (in competitions or otherwise) in the last few years? Let us know what they are!
- Australian Powerlifting Champion ā U77kg National Champion (2018)
- Australian Powerlifting Record Holder ā 255kg Squat & 697.5kg Total in the U77kg class
- Natural Bodybuilder ā Competed in 2013
