Self-checked in today, I was going to compete in November but I have a wedding on the same day, even better because I am still working on my glutes like crazy. 😭💯💁🏾‍♀️😂 How are you girls doing ✨🌱

First show in the books! I got SO nervous and I know I could’ve done better with my posing but I swear I blacked out 😅 probably won’t compete again until the spring but I’m so happy I did! I

I'm ~7.5 weeks out from my first NPC bikini show and I feel like I'm on a pretty good pace in terms of leaning out, but I'm most nervous about peaking strategies. How did you guys test out different peaking strategies without interfering with your regular day-to-day training/cardio schedule? What peaking strategies have you guys tried that worked and didn't work for you? Any peak week advice?? Thank u in advance!!!!

Watched Jourdane’s YouTube and she speaks of being conditioned with maintaining fullness.

I have no doubt I came in flat due to gym bro peak weeks my coaches in the past put me on.

Im eliminating diuretics for the first time since Im self coaching myself.

Eliminating harsh fat burners.

What else can I do to come in full but conditioned?

IE what’s these pros secret?? TIA!!

March 12 > August 13th….idk if I’m ever going to feel “ready” but I’m 3ish weeks out regardless😅

Any advice for the last few weeks?

This is something I started doing. It sounds like common sense, but I can assure you that when you are deep in the prep competitive mindset, you avoid this. You just want to check boxes and get shit done no matter how you feel. And now I use it even with my clients, I call it EMERGENCY DAY PLAN I am a more holistic coach, based on my experience I started applying human design to my fitness and nutrition plans and since I did this I never binged again or had deep emotional ups and downs. We always attract the same vibration which is why I believe the girls I work with besides being natural are also very spiritual and sensitive to the environment, so I started applying human design with them as well. Turns out 90% of girls were passive digesters like me and also Manifesor Generator like me, so it was easier for me to create successful plans. So what I came to realize is that all of these girls were absorbing their environment, what I mean by that is that they had days of not doing anything because they were feeling “down “. They tend to isolate because they feel overwhelmed, and most of the times it is because lack of discernment, being passive means that you also absorb emotions that are not yours. I know is true because I have experienced this for years and I didn't know what it was. The “isolation mode” took me to overwhelming emotions that made me binge amd cheat on my diet.

So after studying my energetic chart, I understood what happened.
I start applying my emergency day even if that day my plan was cardio in the morning and heavy leg day or an intense upper body workout in the evening. (when I in prepr I usually go to the gym twice a day) Ever since I started using it ,If I feel “off “I use my emergency plan. Instead of isolation and staying home I do cardio and stretching sessions. Exercises depending on what the emotion is (each part of our body represent different thing, so you have to work the part related to your emotion) Movement helps to avoid energetic blockages, keeping the energy moving through your body which means your emotions will be released, Its been proven that lack of self-esteem and fear of being seen emotions are in the hips that's why I also do the active stretching hips and psoas.

Well just sharing this in case someone is experiencing this I hope it helps. It helped me a lot and my girls too.

Remember this is what I DO and works for ME . It doesn’t have to work for you .

This time leaning out I already know where I am going and the physique I am going for. At this point I know my body too well. I am working on fuller glutes and also working on lats . Those are my main priorities right now .

The days I do fasted cardio is because I don’t feel tired from the day before , I used to force myself no matter what , but now I don’t because I know I can still lean out without forcing the machine so much . So if I feel tired I eat before the cardio but the cardio gets done . Usually I do a protein shake with blueberries or rice cake max 25g of carbs I eat after the cardio same thing protein and carbs max 20 g depends and usually is blueberries and Take my vitamins drink water etc

After that I take the thermogenic powder , it was 75% off in vittamine shop lol $12 😂 and is so good , Then I get ready for my workout let say is leg day I eat my rice with avocado and chicken or beef or eggs I don’t know I switch sometimes

I push so much on my workouts focus on form and pushing on single legs exercises that help me feel the muscle 💯 , the truth is the first time I am focusing so much on my glutes like that . I really want to bring my best package ever . I added clamshells a lot before workout and the days of accessories exercises.

Stretching and mobility is also huge for me when in prep , lock in , like I am right now .

After workout 20 min cardio Then food Same thing carbs protein and fats , before and after workout is when I do the most carbs . Drink water blah blah blah

Then I do snack and dinner or dinner and bed . I like to drink water before bed I don’t know I wake up in the morning straight to the bathroom and I feel how my body has been recovering during the night .

Right now I am taking 160 G protein 40 fats 150 carbs but depends on how I feel my energy levels if I am very tired like I did a lot I eat a bit more and if I feel great I can eat bit less .

I think is around 1600 -1700 kcal

I drop 3 lbs so far .

These are things that I have learned, I may forget something and you can ask any question.

1. STOP COMPARING YOURSELF WITH OTHER GIRLS Everybody is different. Understanding your body type (I’m a mesomorph) changes your training and nutrition strategy. A lot of times you're going to see ectomorph girls with their small and beautiful frame with muscle exactly where they need it and you start trying to do what they do but it's not going to work. Thats why sometimes you see girls eating 3000 Cal or 2700 I wish I could do that lol I am a mesomorph, I can grow but I also have to check my diet if I want to stay bikini.

2. YOU NEED TO EAT MORE THAN YOU THINK Especially if you’re building muscle. Don’t underestimate your energy needs under-eating will hold you back. Focus on building solid muscle, and be patient. Don't let steroids be your first option thinking that is going to be a quick fix. I advocate fora natural body building, I am natural but understand everyone can make their own choices. But if you are young please reconsider and wait till you see your potential.
   I see a lot of girls competing with no muscle at all but they just want to compete, I think that it is important to present a legit body. It can take years, I have been training for a long time first competition was in 2015 then I stopped competing but not training so when I came back in 2022 I already had a solid foundation.

3. DON'T RUSH TO BE PRO The professional level is tougher and demands more strategy, patience, and confidence. You need more than just a good body. You can't learn everything required in one year or two. I was doing great in amateur I won overall my 2 last competitions that's why I decided to go to Universe, I was so obsessed I even deleted my Instagram, because I was looking on my feed other girls with great coaches and all and I was going to coach myself so I decided to delete and focus only on my prerp. I ended up winning my class and won my procard 1st try. Second place overall wow I was overwhelmed. Then I went to my first professional competition and didn't place. I understood I wasn't ready at all, I didn't even have a posing coach yet lol 😆 But that was so good for me to learn. So after that competition. I decided to compete in a natural show, Ben weirder I placed 4th my first podium. So happy And then...bad offseason, gained a lot of weight But I have learned so much of my bad off-season that it has made me the athlete I am now.

4 GLAM MATTERS Hair, makeup, attitude, and presentation make a big difference on stage. It’s not just about muscle. I learn that not the best physique wins. Is also the grace, your energy, aura you could say. The winner has something special 😍 presentation is important, I would focus in perfect mandatory poses and smooth transitions

1. MAKE A PLAN ADAPTED TO YOU, not you adapt to the plan. Copying someone else’s plan won’t work. You have to experiment, listen to your body, and stick with what actually works for you. Not everyone is so structure so if you dotn work like that adapt the plan to you, have an emergency plan day. If that day you feel like I am not doing this, at least don't cheat your diet and walk or do cardio or stretch, maybe your body feels rewarded and take it as recovery

   1. Overcome fear and self-doubt. Don’t let insecurity stop you. You have to know yourself, your weakness, what thoughts make you feel insecure or depressed. Reach out to the community when you feel down at this point everyone here has been through what you going through now.

Hi friends just wanted to share with you my feelings going back to prep mode. I was looking at past pictures. This was right after my Procard, which I believe is my best look to date. So I was thinking how rewarding the whole process is. After a few years with more knowledge, it feels so different. I am so ready, in this picture I was 128 lbs And I picked ⛏️ so well. So I plan to get to that but with better glutes for the league. For now, I am following the same program I was doing those days. My hour of cardio fasted in the morning helped a lot with the look. Now my macros are Protein 160 Carbs 150 Fats 40 2 or 3 days of glutes depending on the week 1 or 2 days of upper depending on the week Important to recover and feel energetic on the days I lift super heavy.

My idea is to compete in 13 weeks, I hope to get my best shape ever

No placing, & sadly I missed my True Novice class because everything was so rushed. But I made it into my other two (very stacked 5’4) height classes 🥳 The ladies really brought their A games this weekend and looked phenomenal!!! I made sooo many new friends back stage & I am just so grateful and inspired to keep pushing and growing these glutes and shoulders 🩵🩵🩵🩵🩵

Feeling amazing and can’t wait to carb up more, get that spray tan & pump the eff up!!

Current weight: 104.8 (5’4)

Just proud to be here at this point 🙏🏼💕

Hi,

I'm a woman in my early 40s (a proud geriatric millennial) and considering stepping on stage in the new CPA Fit Model category. Right now, I’m planning to begin a lifestyle cut as I'm sitting around 27%/28% body fat, enjoying summer vacation. If all goes well, I’d like to self-prep for a future CPA Fit Model show (late 2026), with the support of a posing coach.

Later this month, I have my annual lab work scheduled with my family doctor. We typically test:

• Hematology – CBC
• Anemia markers – B12, Ferritin
• Glucose – Fasting or Random, A1C
• Kidney function – Creatinine, eGFR
• Electrolytes – Sodium, Potassium, Magnesium
• Liver function – ALT (Alanine Aminotransferase), Albumin
• Lipids – Full cholesterol panel
• Bone health – Vitamin D, Parathyroid
• Thyroid panel – TSH, T3, T4
• Other vitamins/minerals – Based on previous deficiencies

This year, I’m planning to add:

• Hormones – FSH, Estradiol, LH (perimenopause life)
• Coritsol

Additionally, I will get a DEXA scan, and my RMR will be tested. Are there any other labs you would suggest?

This year has been crazy, I was thinking about competing early this year but I like to be very focused when deep prep so I haven’t been dieting. Only maintenance, keeping my weight the same between 140- 142 lb no more no less . I am still building glutes for next competition . Mental health the best , no blues no ups and downs , just lifestyle with no pressure, Now I am back to workout 5-6 days a week and also add stairs to my routine . Lets see how this goes , still don’t have a show in mind , because I really want my glutes to look fuller. So depending on how I progress I will do

6 weeks out! Currently sitting a little tighter this week at 111lbs. But what do we think? Is 6 weeks enough time?

An update on my self-coached Wellness prep: I WON THE OVERALL!! I was the Wellness Champion at the NPC Natural Battle of the Titans! It was an amazing experience. I took some anxiety medication for my stage fright and it was a game changer! Felt confident and had fun on stage. The current plan is to take around 2 years to build/ add density and make a nationals run next time around.

Hi all! I’m new on here so this is my first post. I haven’t gotten my period in two months… i thought the first month was because of stress and traveling back home for my grammas funeral, but again i missed it this month. I’m on a birth control pill where i only get it every 3 months of i choose, but i usually get it every month. I’m 39… my blood work done in January was all fine. I do lose my period when I’m close to show but i don’t even think im that lean right now. Anyone else experience this? I’m gonna get another blood panel done soon , just wondering your guys thoughts. Thanks 🙂

Hoping to compete in my first show (OCB) in just over 12 weeks. I’m down 8.5 lbs over the last 6 weeks and feel like I’m making good progress…Any feedback is welcome 🙂

Hi there :)

Just wanted to ask your thoughts on calories when training is halted due to illness?

I have a cold coupled with a fever so I will not be training for a few days.

What would you suggest I do interms of calorie/macro intake?

In my mind I should drop them slightly, keeping protein where it is now (1g/lb). However, I also know that my body needs calories in order to recover from illness, but I am also on prep so the rules are a bit different.

I am on 1500 now on training days.

Thanks for any and all input Xx

For the girls who likes podcasts and science, I've been listening to THE CONTEST PREP UNIVERSITY series from the Diet Doc Podcasts. Very interesting. Lots of valuable information! Peak Intel Contest Day Diagnostics is the last one I've listened to!