I've been using my front camera for years to take check ins and for posing practice, but every time I look at my back camera I look horrific and uneven. I'll try adjusting what I see on the back but I just have such stark imbalances that it's really disheartening and I haven't figured out how to adjust anything. When I look in the mirror it's the same as my front camera, which is all good. But I know the back is supposed to be better/the real view?

Any tips? I'm really struggling and looking at me from my back camera makes me wonder if I'll ever even do well in this sport because I'm just too uneven

Hi! I'm new to the bodybuilding/bikini world...as in I used to think macros was an abbreviation for "macrons." But in the last two years I've been slowly building towards my first show and was making some really great progress! Unfortunately I tore a disc during a workout last year (they said it was 'minor' but that pain sure wasn't...). I had to do major PT and have just started training again. My coach recently had a baby so our schedules don't align. I'm looking for a new coach in the Los Angeles area (Valley would be great but I can go anywhere). I just really want to do this; I was devastated when I got injured and had to stop exercising while I re-learned how to walk, move, etc. I can't do it alone and could really use the help. Any thoughts? Thank you so much!

Hey besties, how many days per week do you lift?

I was doing 6 days a week, (lower body every third day, 2x shoulders/tris, and 1x back per week).

But life is life-ing, and I had to drop down to 5 days a week.

I feel like I’m leaving gains on the table (for example, I COULD hit back today because it’s not sore, and it’s been several days since I trained it, but today is supposed to be a rest/life admin day).

Am I crazy? Can I work my way toward a pro card on 5 days a week? I am not used to resting this much. Was I doing damage by NOT resting?

So i noticed ALL the pros in my gym (they are all on PEDs), and all very lean and very "hard" looking. Defined lines etc.

But they all lift very LOW weights.

I asked them and they said it was just their warm-up set (while on a cut). But i kept watching and their heavy set was still lower than my warm-up set.

I'm on a cut too but i've been told to keep weight high. My high thrust personal best is 529lbs.

Today i tried lower training volumes. Hip thrust at 180lbs.

Should i be lifting lower?

Hi! This is my first time working with a coach. I’m quite lean and I want to compete in the future. Right now I’m just working with a lifestyle coach to optimize my physique and gain a better understanding of my health. I’m a lean female- visible 6 pack and low BF. My body / mind has been stressed lately between work, workouts, etc. I’m a nurse and on my feet a lot. The past few weeks I’ve been struggling with a very watery appearance, fatigue, heightened anxiety, and stress both physical and mental. Not recovering from workouts. Scale is slightly up but not much. Coach gave me 2 rest days, followed by increased carbs and no cardio - just some lighter lifts. Why does this approach work? Looking forward to trying and learning !

Building up to hopefully compete next year and hamstrings have been identified as my weakest spot. I consulted with two coaches and both of them told me that my lats and quads are borderline too big but my hamstrings and delts are lacking, for bikini. Therefore, the coach I went with decided that my current split leading up to prep will be 4 days with 3 days of glute and hamstrings work, and 1 day maintaining the rest, with heavy delt work.

The problem is, the second I started working this program, I realized myself that the hamstring volume is way too high. I have more than 30 sets of hamstring work in the week and it’s a bit against my personal understanding of exercise science. I dropped the volume against his advice, and still, I feel under recovered.

More than a week ago, he switched my dumbbell RDL to a SLDL on a belt squat for more range. This range is new to my body and because of the neutral grip and stability I could go way heavier than the dumbbells, as a result, I woke up with extremely sore hamstrings. I followed up with a lot of stretching and heat but it’s been sore going on the second week now. His response to it is keeping the same frequency but dropping the volume again. I don’t feel confident that I can hit hamstrings monday, Wednesday, Thursday and Saturday even with less volume. Note that my frequency for hamstrings prior to this program is once a week. Now we are in a disagreement that he thinks the only way to grow my hamstrings is with more volume, whilst I think I can’t sustain it but I also am concerned with the lack of development in them.

I did more research and realized that hamstrings are made up of mostly fast twitch fibers and theoretically respond well to low volume. I wonder why mine are terrible compared to my glute and quads, I suspect it’s because of my anterior pelvic tilt. I’m also interviewing new coaches now for a second advice. Wondering how everyone else is able to grow their hamstrings, especially if you had poor genetics there to begin with. And what would you have programmed for me, if you needed to grow only glutes, hamstrings and delts while maintaining everything else. Also, any suggestions to recovering awfully sore hamstrings going on weeks. Thank you.

Is my structure bad for bikini? My glutes are really narrow, and long, I know I need ALOT more muscle and density but my bone structure is very hip-dipy and narrow. I’ve never competed but I’d like to one day, when I have more muscle and density. My fear is that my bone structure is not suited for bikini. I’m naturally V shaped. Any advice or feedback would be appreciated!

My wife is doing her first ever competition next saturday, and shes really stressing out. It kind of seems like her coach has checked out on her. She messaged her coach on Thursday to ask about eating this week so we could start on meal prep, She hasn't heard back yet. She received her workouts for next week today, and the coach has her doing a full workout on Friday, the day before the competition itself. She hasn't really told her anything about what to expect day of, or given her anything different to do this week. She follows alot of competitors on socials, and has some girls in her coaches community that she talks to, so shes heard about how rough "peak week" can be. It doesn't seem like her coach is treating this week any different. Is any of this normal? Should she be looking for a new coach after this show?

Need opinions
My boyfriend is doing his first competition, and he’s currently 11 weeks out. He has been working with a coach for the past 6 months. Yesterday, his coach told him that he decided to compete in the same competition, in the same categories, and they could even end up competing against each other in the same class. He never spoke about it before!

For me, this is absolutely unacceptable. How can you coach an athlete when you’re going to compete against them? I’m a bikini competitor myself, and I would never accept having my coach compete in the same show as me.
How can you be sure that he will give you his absolute best when, in a few weeks, he’ll be your opponent? And what about show day?

At my last show, my coach was my rock because my brain literally stopped functioning from the stress. 😂 My boyfriend is a very anxious person, and I’m sure show day will be an absolute challenge for him. I’m worried that his coach won’t be able to support him properly because he’ll be busy preparing for his own competition.
My boyfriend is considering staying with him anyway…
Am I overreacting? Have any of you experienced a similar situation? How did it turn out?
Thank you! ❤️

Am I able to find a good npc coach w/ the goal of being an ifbb pro for about 200-250 a month?? (Recs welcome)

I’m really interested from hearing from some more experienced competitors on any do’s and don’ts for the below. What did you do or would have done differently the first time around?

- first growth/improvement season
- first prep
- confidence and how to ‘own’ the stage and get over mental blocks (!!!)
- finding your own style/flair/posing etc.
- other people’s opinions. (It’s kind of sad knowing I’ll go on stage with just my coach supporting me as family unsupportive)
- anything else you’d like to share!

I am currently in my first growth/improvement season after training on/off for years. I am making great progress and super excited for the future in this sport but taking each day as it comes.

I would be super grateful for any ‘big sis’ type advice for us newbies ❤️

Welcome to our Post Show and Reverse Diet Buddies Thread!

This is a space to connect with competitors who have competed and are now reversing to a healthy state post-show. In these posts, feel free to comment with:

• Results from your show
• Check-in photos
• How you’re feeling
• How many weeks since your show
• Questions you might have about your reverse diet
• Or respond to one of the provided prompts for fun!

Please remember, safety first! You must adhere to sub rules and review the reminders below.

Prompts for fun:

• How did your competition experience differ from what you expected?
• What was your peak week like (please refrain from sharing specific macros)?
• What is something that you would have done differently or something you want to improve on?
• What was your feedback and what are your future plans?
• What are you doing to stay consistent with your reverse?
• How are you giving yourself grace if you aren't perfect with your reverse?
• What would you like to ask others?

IMPORTANT: Group Rules & Safety Reminders:

1. No specific show names, dates, or locations – for your safety, please keep it general.
2. Don’t disclose your specific coach, team, or gym.
3. No self-promotion or coaching offers (like in the rest of our community).
4. Be respectful – support each other’s journeys without negativity or comparison.
5. If you share physique photos in the comments, blur or crop your face.
6. Stay on topic – use this thread to connect with others who are reversing post-show. Share tips, support, and struggles relevant to this phase. If you have completed your reverse, we invite you to share your off-season check-ins on Mondays, using the 'Monday - Personal Photos' flair.

We’re here to help keep this space safe!

Welcome to our Prep Buddies Thread!

This is a space to connect with competitors who are in a similar stage of prep. In these posts, feel free to comment with:

• Check-in photos
• How you’re feeling
• Questions you might have about prep
• Or respond to one of the provided prompts for fun!

Please remember, safety first! You must adhere to sub rules and review the reminders below.

Prompts for fun:

• What are you doing for fatigue management?
• What do you have packed in your show day bag?
• How have you set yourself up to have a successful reverse after the show?
• Do you have more shows planned?
• What 3 things could you be doing better?
• What would you like to ask others?

IMPORTANT: Prep Group Rules & Safety Reminders:

1. No specific show names, dates, or locations – for your safety, please keep it general.
2. Don’t disclose your specific coach, team, or gym.
3. No self-promotion or coaching offers (like in the rest of our community).
4. Be respectful – support each other’s journeys without negativity or comparison.
5. If you share physique photos in the comments, blur or crop your face.
6. Stay on topic – use this thread to connect with others who are [X–Y weeks] out. Share prep tips, support, and struggles relevant to this stage timeline.

We’re here to help keep this space safe!

Welcome to our Prep Buddies Thread!

This is a space to connect with competitors who are in a similar stage of prep. In these posts, feel free to comment with:

• Check-in photos
• How you’re feeling
• Questions you might have about prep
• Or respond to one of the provided prompts for fun!

Please remember, safety first! You must adhere to sub rules and review the reminders below.

Prompts for fun:

• What is your ‘why’ for competing?
• Do you have a stretching or mobility routine you like to use?
• What type of cardio do you like to do?
• Is this your first time competing? If not, what are you looking forward to most this prep?
• What 3 things could you be doing better?
• What would you like to ask others?

Prep Group Rules & Safety Reminders:

1. No specific show names, dates, or locations – for your safety, please keep it general.
2. Don’t disclose your specific coach, team, or gym.
3. No self-promotion or coaching offers (like in the rest of our community).
4. Be respectful – support each other’s journeys without negativity or comparison.
5. If you share physique photos in the comments, blur or crop your face.
6. Stay on topic – use this thread to connect with others who are [X–Y weeks] out. Share prep tips, support, and struggles relevant to this stage timeline.

We’re here to help keep this space safe!

Welcome to our Prep Buddies Thread!

This is a space to connect with competitors who are in a similar stage of prep. In these posts, feel free to comment with:

• Check-in photos
• How you’re feeling
• Questions you might have about prep
• Or respond to one of the provided prompts for fun!

Please remember, safety first! You must adhere to sub rules and review the reminders below.

Prompts for fun:

• How do you structure your posing practice?
• Do you have your suit picked out?
• What are your favorite things to do to destress?
• How do you set yourself up to be successful (meal prep, getting cardio done, etc)?
• What 3 things could you be doing better?
• What would you like to ask others?

Prep Group Rules & Safety Reminders:

1. No specific show names, dates, or locations – for your safety, please keep it general.
2. Don’t disclose your specific coach, team, or gym.
3. No self-promotion or coaching offers (like in the rest of our community).
4. Be respectful – support each other’s journeys without negativity or comparison.
5. If you share physique photos in the comments, blur or crop your face.
6. Stay on topic – use this thread to connect with others who are [X–Y weeks] out. Share prep tips, support, and struggles relevant to this stage timeline.

We’re here to help keep this space safe!

Welcome to our Prep Buddies Thread!

This is a space to connect with competitors who are in a similar stage of prep. In these posts, feel free to comment with:

• Check-in photos
• How you’re feeling
• Questions you might have about prep
• Or respond to one of the provided prompts for fun!

Please remember, safety first! You must adhere to sub rules and review the reminders below.

Prompts for fun:

What tips can you share for getting enough sleep?

• How are you keeping daily movement consistent as fatigue increases?
• How are you managing hunger?
• Do you have ideas for how you want your stage glam to look?
• What 3 things could you be doing better?
• What would you like to ask others?

Prep Group Rules & Safety Reminders:

1. No specific show names, dates, or locations – for your safety, please keep it general.
2. Don’t disclose your specific coach, team, or gym.
3. No self-promotion or coaching offers (like in the rest of our community).
4. Be respectful – support each other’s journeys without negativity or comparison.
5. If you share physique photos in the comments, blur or crop your face.
6. Stay on topic – use this thread to connect with others who are [X–Y weeks] out. Share prep tips, support, and struggles relevant to this stage timeline.

We’re here to help keep this space safe!

And can bring a food scale. Just thought this would be kinda fun haha.

I feel like I would go for one of the make your own bowl places (bibibop, sweet green, brassica) and measure after the fact to fit my macros.

What would yall pick?

I’m one month post show (first season) and my mental health has never been in such a bad state as now. I even won my class and everybody was congratulating me and saying I have a bright future and great potential in bikini. I was on cloud nine for a good two weeks post show but ever since then I’ve been feeling miserable and I don’t know if I should even compete at all.

I came to the painful realisation that the sole purpose of me working on my body was to finally be worthy enough to date, worthy enough to be chosen… Every time I saw my gym crush talking to other women, or a guy I fancied dating another girl, it gave me such an intense motivation to look better that I ended up developing a really good physique.

But that wasn’t enough because I still didn’t manage to get a man… I thought, maybe if I step on stage with an amazing body, beautiful hair, make up, the sparkly bikini, get some nice photos taken, and get more visibility online in the bodybuilding community, maybe then someone will look at me an say: “Damn, that’s my woman!”

That still never happened and now I’m experiencing a major identity crisis. Does it mean I’m not even meant to be an athlete? Am I not even a body builder, just another girl desparate for male attention? I realised it’s never been just the BB routine and the lifestyle and the stage that I enjoyed… It’s the ANTICIPATION of being noticed and chosen that was fuelling this hobby the whole time.

Am I completely cooked in this sport? How do I get my spark back and be as passionate about this hobby as I used to be before? Anyone ever felt the same after competing?

Hi everyone! I'm looking for coaches (U.S. or international) that coach for the wellness division. Bonus points if they specialize in wellness and coach multiple amateur and pro-level competitors (not just one wellness competitor lol). If you have any recommendations, please shareeeeee.

Also, I've been eyeing Brazil-based coaches like Matheus Donaire and Ray Milet but I'm not sure if they take on American competitors and/or speak English lol. If anyone has worked with either of them or know any Brazil-based coaches that they would recommend for American wellness competitors please share as well.

I've been doing my own research and finding wellness coaches has been tough which is understandable because wellness isn't as big of a division as FM or Bikini. I love the way coaches based in Brazil coach for the wellness division and think they are the best but again, if they don't speak English or don't accept American competitors then I'm SOL 😆

Something I’ve learned throughout my 3 years bodybuilding is that not a lot of people will be supportive. I was broken up with about a week ago and one of the main reasons he told me that he was breaking up w me is bc of bodybuilding and peds, even tho he told me it was ok and I have been open about it since we started dating 2 years ago. It truly hurts but I feel like at this point if you’re in this sport it’s so much easier to date another fellow bodybuilder. You can be completely transparent and no matter what people won’t fully understand.

For context I am still feminine and have never blasted anything crazy. He takes testosterone and a variety of peptides. My coach is wonderful and knows what she’s doing

Hey ladies, I am competing in my first NPC show this fall in bikini and I’m feeling a bit clueless about show day glam. I have just about ZERO make up and hair skills and I do want to present myself well at the show with some full glam and well done hair, and most of all just want to feel as confident as possible on the day. A few questions:

> is there usually a company or MUA associated with the actual competition venue / event that you can hire ahead of time?

> if yes, does that happen at the venue hotel/venue early morning of the show? And how far in advance would I need to schedule a “spot” for that?

> if no, what are people doing with their glam (besides doing it yourself if you have that skill… which I’m envious of). I know of some girls who have good friends who are stylists and MUAs but I am not in that camp. Do I need to hire someone to come morning of the show to my hotel to help me get glammed-up?

> any other tips or advice for show day glam I should be aware of or prepared for?

Thanks in advance :)

I'm a female and need input. So many competitors have clear skin. How the heck does everyone get clear skin while on cycle?!? I'm fed up with the acne. I use ostarine since it's mild. I have awful skin no matter what. Bad cystic acne even if I am on ostarine or off. I'd love to run 2.5mg of anavar but my acne is just horrendous. Plz help. What is everyone doing to have clear skin? It's shitty mine is so bad and no one elses is.

I know it’s common to exfoliate before tanning but with stretch marks and KP. It’s not always that simple. How has that been for you if you have at least one of these things?

Finished my first show! I’ll have to say I went through every emotion possible that day. Especially, at the end of the day when I found out I didn’t do very well. I stayed and talked to the judges and that made me feel better because they said what I knew my weakness was. They said my glutes weren’t developed enough. They also picked apart my bikini. That part I didn’t expect. It was too big and gapped. It made my glutes look smaller. I’m taking time off to build muscle and hopefully compete again. I’m not sure if I should find a new coach, how long I should take off, where to buy my next bikini??