Contest Prep Coaching

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Online Contest Prep Coaching is Different

If you’re in the market for an online bodybuilding contest prep coach, you need someone that not only knows the nuts and bolts of dieting and training but is a responsible, effective communicator who knows how to work with people over the internet.

There are plenty of great in-person trainers who make terrible online contest prep coaches, because the jobs are completely different when you’re not seeing someone face-to-face.  Without that in-person time, a coach has to know what to ask, what to track, how to track it, how to hold someone accountable, and to know common pitfalls and mistakes that people make when they aren’t under direct and watchful supervision.

Contest Prep For All Experience Levels

Whether you’re a year or two out from your stage debut or actively chasing that pro card, you’ll find yourself at home here.

Contest pre coaching client Angelica from Texas, before and after (bikini division)Maybe you’re totally lost.  If you’ve never competed before and are looking to do your first show, no doubt you have a ton of questions.  What show do I pick?  Should I compete in the NPC?  OCB?  INBF or INBA?  WNBF?  When and from whom do I get my competition suit?  When will I be ready?  How do I pose?  Should I tan myself or pay to get sprayed at the show?  Am I on track?  Male or female – whether your target is bodybuilding, classic physique, women’s physique, men’s physique, figure, or bikini – I know what the judges want to see and can get you there.

Contest prep coaching client Vinny from the UK, from the start of prep to show dayOr maybe you’ve competed before – you’re looking to improve your conditioning from your previous outings, put on more size, switch divisions, or all of the above.  Whether you’re in off-season or a growth phase or ready to jump straight into prep, we’ll create a plan that does exactly what it needs to be – as efficient as possible with no wasted energy, because you’ll need all of it to get the job done.

Weekly Check-ins/Updates

Contest prep coaching relies on regular updates.  All plans are presented on a week-by-week basis.  Every week on a scheduled day, we’ll review everything, go over questions and feedback, and I provide a revision to the plan with any changes that are appropriate – along with an explanation as to why we’re making the moves we are (or why we’re changing nothing).  I’m also available via text/email 7 days a week for anything that happens come up between scheduled check-ins.  Accessibility is key and you need to know that your online coach is there for you, has your back, and cares about your success.  It can be a tricky thing to find!

In this video I show what a typical check-in looks like – you can see my work flow, thought process, and the kind of questions I ask and feedback I look to provide.

Precision Diet and Meal Planning

I’m not a hardcore believer in the “old school” dieting approach – where basically you rely on 12 foods and restrict yourself in a crazy way.  Yes it works, but it’s also no longer 1982 and we know there are a lot of other dietary strategies that work just as well!  Dietary approaches I’ve had great success with – both in meals plans and macro-based (“flexible dieting” or IIFYM – If It Fits Your Macros) plans – include high protein, high carb, low carb, high fat, ketogenic, carb cycling, backloading, refeeds – it just depends on the person!  I don’t have a “we always do it this way” approach so you know that whatever works best for you is what we’re going with.

My goal is to work with you to find the strategy that is best for you and your intensity level.  The results you get are always a product of how hard you’re willing to push – but if your goal isn’t to have 3.5% body fat then you don’t need a diet designed to get there.

Sample meal plan from Five Starr Physique
Sample bodybuilding diet with per-meal and total macros listed
Sample macro-based (IIFYM) plan from Five Starr Physique
Sample macro plan utilizing carb cycling, with additional guidelines shown

Super Detailed Training and Workout Plans

Contest prep coaching clients receive regularly updated training programs that are tailored specifically to their needs.  Workout programming is one of my favorite things, and writing an effective lifting program, seeing it properly executed and seeing the results that come from it is extremely rewarding.  My general training philosophy is to follow a set of workouts for ~4 weeks (on average), with metrics in place and clear instructions on how to force progressive overload during that time and keep your body from adapting and getting complacent.  I love basic, compound movements but getting some new or stranger exercises in here and there is always an effective way to stir up some muscle growth and keep your brain more engaged in the process.  A lot of coaches fail to update training after sending an initial split and just expect you to do the same workouts forever – which, no.  C’mon.  That is some lazy garbage right there.

All of my workouts include details explanations on what to do:  exercise, sets, reps, rest periods, mentions of alternative exercises, any added focus or point of concentration on a specific move, and video playlists for all workouts so you can see each move done correctly and hear me talk about exactly what I want done.

Workout plan example from Five Starr Physique
Sample workout plan – detailed set, rep, tempo and rest protocols with video playlists and room for logging
Workout playlist example from Five Starr Physique
Video playlist example, clickable from within the workout – all original work and narrated by me with emphasis on key points and common issues

Supplementation

Also included with a coaching package is a full supplementation protocol – which, to be honest, is usually pretty limited.  I am not a big believer in the supplement industry and typically believe that “less is more” and that your money is best spent elsewhere.  I also do cycle planning and construction for those competing in non-drug tested shows.

Contest prep specific elements

For competitors, you know (or maybe you don’t know!) that there’s a LOT more to consider beyond the basic nuts and bolts of programming.  How to pick the right show, what to register for, WHEN to register, posing work, what to pack, what show day looks like, what do we do on peak week – the list goes on and on and I cover all of that.  Women, you also have special suit (and often shoe) considerations to think about as well and I provide guidance there too.  My goal is to have you walking in to the venue on show day confident that you’ve done everything that needs to be done and that you’re ready for anything.

So how much are we talking?

My rate is extremely basic.  $199/month – no contracts, no additional cost due at signup, no price differential for contest prep vs. off-season vs. non-competitor coaching.  This includes everything I can possibly offer to make you successful, as described above.

I also have high expectation of my clients. Foremost among these is a positive attitude – if you want your body to go to a better place, your mind has to lead the charge. You also need to be able to communicate effectively, ask questions, follow directions that will be clearly provided, check your ego at the door, be willing to learn, and be willing to bust your ass.

Similarly I want you to have high expectations for me – it’s only fair.  I talk a big game here but I also plan to back it up.

The next steps

Whether you’re interested in jumping right in or have additional questions, you can reach out to me via my contact page and let me know what’s on your mind, I’ll be happy to answer questions or clear up anything that’s unclear!

If you’re ready to get started on your journey, contact me and I’ll provide a password to my member’s page where you can complete the online assessment form and view detailed instructions on what I need to see in your initial progress photos and how to ensure they are of the highest quality possible.

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