Body Transformation Coaching

Looking for info on contest prep coaching instead of body transformation coaching?  Click here!

I’ll be 100% honest right now – I don’t care what your goal is.

That might sound harsh but hear me out.  I absolutely need YOU to care what it is.  I need you to take it seriously and as your coach, I will too.  BUT – I don’t care what it is.

Meaning if you want to compete, GREAT.  If that’s not your thing, if you couldn’t really care less about ever getting up on stage, or maybe you’re in that “maybe/kinda/someday might consider it but not today” category, that’s great.

That puts you firmly in the Lifestyle & Body Transformation category.  And again, in all honesty (I’m big on that) – I think it’s kind of a cheesy name for a category but it’s a good description.

Body Transformation Coaching with Five Starr Physique

Body transformation client Jamie's 12 week progress

Have you worked with a coach before who didn’t give you the same treatment as those with stage-related goals?  Forget that nonsense.  Everyone is an equal in my eyes and just because your goals don’t revolve around a show does not make you any less important or your goals less significant to me.

My philosophy on transformation or “lifestyle” coaching is to take a very similar approach to that of contest prep – those same principles work amazingly well regardless of the goal.  The intensity of the plan may scale differently depending on the desired aesthetic of course, but hard lifting and a solid diet are the keys!

What Body Transformation Coaching looks like

As hinted at above, lifestyle coaching actually looks a lot like contest prep.

We determine a goal, set a date (or series of dates), construct a plan, and crush it.  Just like with contest prep we’ll be looking at nutrition, training, cardio, and some basic supplementation.

Just like with contest prep, the plan is built around quality execution of high-intensity lifting sessions.  The diet can take on a few different forms (meal plans, macro-based, etc) depending on what fits best with your lifestyle and skill set.

Expectations are HIGH.  We might not be prepping for a show, but any goal worth setting is one worth throwing everything you’ve got towards.

Why So Similar?

Body transformation client Alison's 12 week progressLifestyle coaching and contest prep coaching are very similar for one good reason – ultimately, the goal is the same.  Increased (or maintained) muscle mass, and reduced body fat.  We’re targeting a specific body aesthetic and shape here – but if you’re not stepping on stage, the main difference is that YOU are the judge, instead of a panel of strangers sitting at a table while you flex on stage.

There are a lot of ways to go about this, but the path I’ve got the most experience with and have had the most success with is following a tried and true bodybuilding-style approach.

Weekly Check-ins/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 provide a revision to the plan with any changes that are appropriate – along with an explanation as to why.  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!

Exclusively Online

Working exclusively as an online coach for competition prep and lifestyle transformation means that my attention isn’t divided between clients I never see and ones that I do.  This also means that if you browse over to see my client results page, everyone on there is a client I did not actually work with in person and in most cases never met face to face even once.  It’s a completely different strategy and skill set when working with an online coach – there are assumptions you can’t make and additional info you need to dig for on a regular basis in order to get the results we both want.

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, intermittent fasting, carb cycling, backloading, refeeds – it just depends on the person!

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

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.  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 accelerate fat loss.

All body transformation coaching clients receive regularly updated workouts that are tailored to their specific needs, and 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 your body transformation 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.

So how much are we talking?

My rate is extremely basic.  Body transformation coaching is $179/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.

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.