Behind all the bling and glamour on stage, is months of hard work, sweat, tears and blood.
Today, we asked Master Coach Reece to reveal how he helped Felicia transform her body in 16 weeks, in time for her to step on stage in her first ever WBFF competition!
When taking on a new client, I believe it’s important to ensure that they have a strong foundation in terms of training, nutrition, and general lifestyle.
So in the first 4 weeks of Felicia’s 16-week prep, we focused on getting her to move optimally and activate her muscles effectively, as performance is a big factor in achieving optimal body composition.
We started by ‘tidying up’ Felicia’s food intake and making sure she was having more structure in terms of meal timing and food intake. And with that, Felicia started to get leaner each week, and we would increase her intake accordingly.
As her comp date drew closer, we swapped to a carb-cycling approach to lean her out. However, this didn’t work as effectively as planned. So we focused on reducing her calories or increasing activity instead. These adjustments were introduced depending on how she was responding – day to day, and week to week.
For example, if her weight increased despite sticking to the plan, we would introduce 2-3 higher carb days to help support her body’s metabolism. This allows her to fuel her body to help boost training performance, which in turn helps with body recomposition. This is the common mistake that I see most competitors make – they focus too much on weight loss when bodybuilding is all about achieving a certain look; no one knows how much you weight on stage.
Felicia would check in with me daily with morning weigh-ins, morning heart rates and morning body temperatures. This enabled me to track what was working, and if it wasn’t, we were able to make changes without wasting too much time.
We didn’t do anything too drastic with Felicia’s cardio – focusing on slight increases in overall activity overtime. We made sure that she was always having at least 1 day a week off, so she could spend time with her partner to reset both mentally and physically.
It’s 5 weeks post-comp now, and Felicia has only increased 800g in body weight. To say that this is a great achievement is a massive understatement seeing that she gained 11kg in a week after her previous comp.
I strongly believe that this is because we reduced her activity quite rapidly after her WBFF competition and increased her food intake to reduce her hunger as much as possible and minimize any urges to binge.
- Cardio Guidelines for Optimal Body Composition
- Upper Body Warm-Up: Weighted Stick Dislocates
- Nuts for Body Composition