CONTEST PREP
Package Inclusions
Training Regimen
Your program will be focused on your lagging or stubborn muscle groups, with the end goal of building a more complete physique.
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A typical competition shred will start off with some form of linear periodization in order to keep strength high and continuously keep the workouts challenging each week. Doing this while on a Caloric deficit will help you maintain dense, quality muscle mass. The last leg of prep will focus mainly on hypertrophy.
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I am only accepting competitors who have access to proper gym equipment, preferably in a gym facility.
Weekly Check-ins
You will be responsible for inputting data into your program via Google Sheets, such as your weight, general notes on nutrition and training for the week, RPE for specific lifts, etc. You must check in with me every Friday or Saturday with your weekly feedback and progress photos, but you can also reach me during my office hours during the week.
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Progress photos need to be taken on the weekend, early morning before consumption of food or drink, in the same location, angle, and with the same lighting.
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I will respond to your check-in via WhatsApp.
Nutrition Regimen
You will be given your Calories and Macronutrient numbers along with a meal plan example based off of these numbers and some of your food preferences. I encourage all Athletes to have at least some basic knowledge in proteins, carbs, and fats.
The meal plan is to encourage you to stick to a regimen, but ultimately, utilizing Calorie and Macronutrient numbers is preferred - it's best to stick to foods that you are used to so you don't encounter digestion or bloat issues during prep.
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Be prepared to feel hungry, so adding volume to your meals with veggies and/or adding a fiber powder supplement can help curb your appetite!
Posing, Tanning, and Show Selection
At 8 weeks out, you will start scheduling weekly posing sessions with me. I will help guide you with all of the mandatory poses; however, consider hiring a posing coach that can work with you in person.
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Tanning advice will be given to you several weeks leading up to the show. It is your responsibility to book your tanning appointment or purchase tanning equipment if you decide to do it on your own. If you do not have prior experience to the latter, ask someone who does have experience to help you out.
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The specific shows you'll be doing will be based on several factors, such as location and how much time your body needs to be stage-ready. I can help you find the shows but it is your responsibility to contact the show promotor for any details.
DISCLAIMER
As with any form of physical activity, there are inherent risks involved with working out at the gym. It is important to consult with a medical professional before starting any exercise program and to follow their advice and guidance.
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Additionally, it is important to understand that achieving fitness goals takes time and consistency. Results will not happen overnight and it is important to be patient and stick to a regular workout routine.
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By choosing to train with workout eqiupment, you are accepting the risks involved and committing to a consistent and patient approach to your fitness journey. It is important to listen to your body and to stop any activity that causes discomfort or pain.
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Please note that this disclaimer is not intended to be comprehensive and does not constitute medical advice. It is always best to consult with a qualified medical professional before starting any exercise program.