Our Fitness/Physique Coaching Process
If you want to compete on stage then you are going to need to commit for around 6 months before competition to training, diet and getting in the best shape of your life. This is a long process that will take a lot of mental and physical discipline, but there is nothing more satisfying for us than taking you through this period and helping you make as much progress as possible. Getting on stage is more than just training, you will also need to be 100% committed to a strict nutrition plan which we will tailor to your needs and goals.
Starting the plan
We always our competition preparation start by breaking down your current training and nutrition habits and assessing your body fat %. This helps provide us with an accurate starting point; from there we can put together a realistic plan of progression to get you where you need to be. There is no ‘cookie cutter’ approach totraining and nutrition plan, you needs a plan that is designed for you and your needs (keep that in mind when looking for a competition coach).
Well designed resistance and conditioning training is essential for your fitness prep, and having every muscle in your body activating and working correctly so you build a complete physique for the stage, is vital to your chances of being as competitive as possible. Smart training helps avoid overuse injuries. We design a plan which incorporates every muscle in your body, training every muscle at least once a week. We are huge believers in progressive volume based strength training and a combination of HIIT and steady state cardio. Perfect technique is important to help prevent injuries and to ensure that you are working a certain area of your body at an optimum level. The most commonly used compound exercises in our coaching programmes are: deadlifts, squats, chin ups and bench press. These are all used as a base for your training and building. From there we apply a much more customised approach such as pre exhaust training and focus group days, where different exercises will be applied to focus on weak areas of your physique and ensure you are building perfect symmetry.
If you don’t like to eat, or don’t have time to prepare meals for the week then you should find a new hobby because eating/ fueling the body is the most critical part of your prep! Knowing exactly what you are fueling your body with and being able to track your intake is essential to success. If it’s not measured then it’s hard as a bodybuilding coach to give you feedback on where to improve.
We track what food you’re currently eating (using MyFitnessPal or such) and getting a snippet of where your current protein, carbohydrates, fats and fiber levels are at, along with the amount of calories you are currently consuming on an average day. The next thing we start to do is work out what your current daily energy expenditure is by adding together your BMR (basal metabolic rate) and your exercise factor (how many times a week you’re training). We use this to design a slow, steady diet plan with appropriate calories and macronutrient profile to help keep your metabolic rate high while getting into the condition we need! Again, there is no one size fits all nutrition plan that is suitable to everyone. Nutrition is something that needs to be assessed and customised to the individual. This is a big and vital part of our bodybuilding coaching programme. We will constantly monitor and assess your diet and skinfolds, making adjustments and changes as needed to keep you progressing.
Posing for the show
We are not just talking about standing in front of the mirror having a flex, posing for physique is a skill on its own and it can win or lose a show. You can have the best physique on stage but if you can’t display it properly it may cost you the title. Posing for the big day is another integral part of getting on stage. You can have the best body on stage but if you have no personality or stage presence, then you will be passed over by the judges. Its best to practise posing from the beginning, so when it comes to stage time you have practised so much it is second nature and you can feel assured and confident that you won’t miss a beat.
Our process integrates posing into your routine each and every week from when you begin, right up until competition time. To start we teach you the basics from your compulsory fitness ¼ turns ( front, side, back, side) then we move into your symmetry muscularity poses (front double bicep, front lat spread, side chest, side tricep, back double bicep, back lat spread, most muscular, abs and thighs). It takes a long time to get these on point and everyone is different so the sooner you start practicing the better.
This is the thing that competitors mess up all the time, as a lot of the confusion comes from thinking that you are smarter than your body and you can manipulate your carbs, fats, proteins and sodium to trick your body into looking a certain way at a certain time. Some prep coaches go with an over complicated approach which involves carb depleting then sodium loading then sodium depletion and carb loading and diuretics and dehydrating. It’s all a little complicated and can be dangerous for you.
The Cutting Edge approach is consistency through your prep leading into your peak week, sure we have to make small changes in macros and sodium in the last week before the show, but we keep it as simple and consistent as possible. So you need to have good preparation and be completely shredded before peak week, then we can make a few minor adjustments to your training and nutrition throughout the week to ensure you are in peak physical condition.
Start preparing for your next physique or fitness competition now!
We have developed a winning science based system for the first time competitor or the seasoned veteran which includes:
- 1x 45 min one on one personal training sessions per week
- weekly body comp measurements
- Nutrition planning coaching tailored to you by our issn sports nutritionist
- Metabolic health screen
- Resting metabolic rate check up (external)
- Post competition 6 week reverse diet
- Custom Training plan tailored to you buy our exercise scientist
- Monthly Posing clinics
- On the day support at the competition to help you with posing nutrition pumping up
- We organise your tanning
- We help you choose a bikini, heels, posing trunks
- Progress photos
We can split this into part payments over a period to make this affordable for everyone with a 24 week prep and a 6 week reverse diet you are looking at $120 per week for 30 weeks.
The only things that are extra are the RMR check tanning and entry fees for the competition.
If this doesn’t fit into your budget then ask about alternative payment plans
If you are thinking of entering a competition and would like some advice on getting yourself prepared for the competition then please contact us on 0408 016 793. We will be able to arrange a time to meet up and discuss your goals and help you set realistic expectations for the competition. Also, feel free to come in and talk to our bodybuilding coach, Dean, in person. He will be able to give you more information on our training programmes and how we can help you get into optimum shape for your competition. We are located at unit 1,45 Douglas street, Milton, Brisbane.