As physique competition, Bikini preparation coaches and personal trainers we have a very simple rule when it comes to compliancy and success for our competitors.

Let Prep Fit into your life. Don’t fit life into your prep.

Preparation can be hard. It’s a challenge. As a challenge it brings growth. Losing body fat, especially when we go to the lower levels of body fat %, is something that puts stress on the body. The leaner you go the harder the challenge it may be.

Realising this. Embrace the challenge.

When we look at time of physique competitions for natural competitors, we want to have a longer timeframe that may be 16-24 weeks in length just during a fat loss phase. The reason for this is to have more time to lose body fat while minimising as much of the physiological and psychological stress associated with preparation.

To be successful you need to take on the BELIEF AND IDENTITY OF A PHYSIQUE COMPETITOR which will allow the behaviours and habits that are associated with success.

Once you believe in yourself becoming a physique competitor, it’s a matter of COMPLETING THE DAILY TASKS.

• Eat to the plan
• Train as per the plan
• Hit the step target
• Have 3 non-negotiables that gives you enjoyment (can be as simple as date nights with your partner, playing video games, going for a hike in nature, going to the beach etc..)
• Focus on sleep
• Track variables

Physique competition is just advanced fat loss. You push the boundaries a little bit further for a longer time.

Nutrition:

• Muscle Retention
• Performance Retention
• Anabolic health and function
• Protein for muscle degradation
• Minimum Fat for health, hormone development
• Carbohydrates to drive performance

Protein Targets:

• 2-2.5kg per body weight daily
• Enough to keep satisfied
• Muscle Retention
• Muscle protein synthesis

Fat Targets:

• 0.7-1g per body weight daily
• Hormone development
• Health

Carbohydrates:

• Will vary to make up the rest of the calories
• Fuel Performance
• Protein sparring

Optimising Preparation:

• We want to limit variability
• We want to maximise consistency

Please note that the above is with the application of Anaerobic energy dominant strength training, which is the most optimal way for achieving body composition results hence why physique competitors and body builders train in this way.

Physique Competition Success is also individual. If you live around the Rouse Hill, Castle Hill, Windsor or Penrith area and interested in competing or transforming your body composition book a discovery call or visit:

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Mind Performance Health

Unit 8/591 Withers Road, Rouse Hill

Personal Training Studio

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