There’s no one size fits all when it comes to contest prep. With the help of technology, it’s never been easier to keep in touch with our clients and hold them accountable – even if we’re not seeing them every day in the gym. However, some people simply thrive off the hard steel gym environment and love having a coach right there to push them, motivate them, correct form, etc. 

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Regardless of which path you choose, each program will include everything you need in order to be successful: progressive resistance training program, cardio training protocol, custom macros with nutrition plan, supplement guide, peak week protocol, and post show reverse diet. 

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In Season

This phase indicates that you are actively prepping for a show, photoshoot, or event. This phase of your training focuses more specifically on body fat reduction, improving upon weak points in your physique, and peaking for your competition. During this phase we will do check-ins every other week so we can ensure your progress is consistent and on track to hit the goals we've set. 

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Off Season

Offseason indicates that you’re in an improvement phase of your training. This is where we focus on making improvements to your physique by building muscle in target areas that need improvement. These are upgrades to your physique that can only be achieved if you are consuming the necessary calories to support them. These types of improvements cannot be made while you are following In-Season caloric ranges. The objective is to progressively increase your metabolic rate through incremental adjustments to your nutrition protocol and help you build quality, lean mass without increasing body fat to unnecessary levels.

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Post Show / Reverse Diet

This is the most critical yet often most neglected phase of competition prep because when your body is kept in those low caloric ranges and you've gone through all that depletion and you've gone through the significant reduction in body fat necessary to get stage ready, your metabolism down regulates, a process called adaptive thermogenesis. If you don't reverse diet properly, and you just start increasing your calories without a plan, you'll gain all the weight/body fat back that you lost. To avoid metabolic damage and this post-contest rebound, we make small and calculated increases to your caloric intake following your show and the metabolism is often able to adapt to the increase with a corresponding uptick in metabolic output.