Contest prep
What it takes to step on stage: prep timelines, dieting to stage condition, peak week and recovering after the show.
· 6 min read
Online Contest Prep Coach: How Remote Prep Works
What an online contest prep coach does week to week: training, nutrition targets, check-ins, photos, written feedback and messages, plus the honest limits.
· 7 min read
Contest Prep Without a Coach: Can You Do It Alone?
Contest prep without a coach is possible. What you can do alone, where self-coached competitors tend to struggle, and when a coach is genuinely worth it.
· 8 min read
Masters Bodybuilding Over 40: How to Compete Well
Masters bodybuilding over 40: how masters classes work, what changes in contest prep with age, and the health checks to do before you start a long, hard diet.
· 7 min read
Post-Show Recovery in Bodybuilding: Life After Contest Prep
Post-show recovery in bodybuilding: what happens to weight, hormones and mood after a contest, how long recovery takes, and a plan for the weeks after.
· 6 min read
Bikini Competition for Beginners: What to Expect
Bikini competition for beginners: what judges look for, posing and the walk, suit and heels, how lean you need to be and what a first prep is really like.
· 7 min read
Contest Prep Diet: What to Eat From Start to Stage
A contest prep diet from start to stage: how big a deficit, how much protein, carbs and fat, which foods make it easier, and where refeeds and diet breaks fit.
· 7 min read
Contest Prep With a Full-Time Job: Making It Fit
Contest prep with a full-time job: how to fit training, cardio, meals and sleep around work, and protect your energy and focus in the final weeks before a show.
· 7 min read
Your First Bodybuilding Competition: Where to Start
Planning your first bodybuilding competition? How to choose a division and federation, pick a realistic date and what to sort out before your prep begins.
· 6 min read
Men's Physique Competition for Beginners: Your First Prep
A men's physique competition explained for beginners: what judges look for, how it differs from classic and bodybuilding, board shorts, posing and your prep.
· 8 min read
Peak Week Bodybuilding: What Changes in the Final Week
Peak week bodybuilding explained: what competitors change before a show, what the research supports, and why a lean, rehearsed, simple peak is safest.
· 5 min read
Contest Prep: What the Weeks Before a Show Look Like
How a bodybuilding or physique contest prep works, from how long it takes and how fast to diet, to training, peak week and recovering after the show.