This coaching package is designed for athletes who are within 20 weeks of stepping on stage and require expert guidance to optimize their physique for competition. Contest Prep Coaching offers in-depth feedback and more frequent check-ins, enhanced by increased accessibility through WhatsApp, allowing for quicker response times to mid-week questions or concerns.

Nutrition & Meal Planning
The meal plan is meticulously crafted to align with your competition goals. It includes detailed food lists for each meal, measured in grams or ounces, along with specific guidelines for daily water intake, a performance-focused supplement protocol, and cardio programming. The cardio plan will outline the type, duration, and frequency of each session to maximize fat loss while preserving muscle.

Training Plan
The training plan will include a comprehensive list of exercises for each training day, specifying the number of sets and prescribed reps per exercise. It will also detail the frequency of each session, along with a “notes” section that offers specific instructions on exercise execution to optimize results and prevent injury.

Unlimited Video Submissions & Feedback
As part of the Contest Prep package, clients can send unlimited videos via WhatsApp, whether for training or posing, to receive detailed feedback and critiques. This allows for real-time adjustments to training techniques and posing, ensuring that every aspect of preparation is fine-tuned as the competition date approaches.

Weekly Check-Ins & Progress Assessments
Every 7 days, clients will submit their check-ins via WhatsApp, including requested progress photos and body weight. These check-ins will be carefully reviewed to track progress, make any necessary adjustments to the meal or training plan, and ensure continued progression toward your competition goals. As the prep phase intensifies, check-ins will increase in frequency, eventually transitioning to multiple times per week and ultimately daily during the final stages of prep.

Ongoing Support & Communication
Clients will have continuous access to WhatsApp messaging for any questions or concerns throughout the week. This ensures you receive timely support, feedback, and adjustments as you progress through your contest prep journey.