Melbourne's Leading & Most In-Demand Personal Training Studio

16 Week Bikini Comp Prep For The WBFF Stage

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!

Felicia's Transformation


Training

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.

Nutrition

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's Transformation

Tracking Progress

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.

Cardio/Steps

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.

Post-Comp

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.


Related Posts

You Might Also Like

WE KNOW OUR STUFF.

THAT'S WHY WE'VE BEEN FEATURED IN...

CLIENT TRANSFORMATIONS

YOUR INSPIRATION. OUR MOTIVATION

PERSONAL TRAINING

Before
Lost 8.2% Body Fat
MARCUS
With Marcus’ dedication and hard work, he continued to lose fat until he was sitting at 8% body fat! #shredded!
Before
Lost 9.9% Body Fat
ESA
Before
Lost 6.2 Kg
YI LI
Before
Lost 9.9% Body Fat
JORDAN
Before
Lost 14.7% Body Fat
FRANCEE

WEIGHT LOSS

Before
Lost 6 kilos of Fat
JOSEPH
Unmotivated, lethargic, and having no zest for life. This is where Joseph was at the beginning of his journey with Enterprise Fitn...
Before
Lost 40 kilos
HELEN
I never thought that I could do all these training sessions and movements at the beginning
Before
Lost 44 kilos
JOE
Before
Lost 20 kilos
HOLLY

COMP PREP

Winner of Fitness Overall

Karen

4 X Ms Australia

x3 Arnold Classic Winner

Mark’s expert guidance gave me clarity in my training and showed me the most effective supplements and nutrition for my goals. He pushed ...

Winner of Fitness Overall

Sports Model Divisions

Champion

Rookie 40+ Sports Model

Download a FREE Chapter of the Enterprise Diet…

The Inside Secrets to Long Term Body Transformation

Get an exclusive look at the Enterprise Diet with a FREE chapter.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.

We will only send you awesome stuff

The Enterprise Fitness User Manual

Get an exclusive copy of the Enterprise Fitness User Manual

This field is for validation purposes and should be left unchanged.

We will only send you awesome stuff

3 Biggest Mistakes
Female Competitors Make

Get exclusive access to our video series

This field is for validation purposes and should be left unchanged.

We will only send you awesome stuff

Privacy Policy

Enterprise Fitness – Data collection and privacy policy
Thank you for visiting Enterprise Fitness, located in Richmond, Victoria.
We respect and protect the privacy of our website users and clients.
We act in accordance the Privacy Act 1988 (Cth).
This policy tells you how we collect and use information.

Data Collection

We only collect the Personal Information or additional information necessary to provide the service or goods you require. “Personal Information” means any information from which your identity is known or can be reasonably ascertained.

Website

We do not collect Personal Information about you when you visit our website.
You can use the website without telling us who you are or revealing other Personal Information.

If you send us a contact or feedback form we will collect Personal Information. If you contact us we will collect the email address you nominate and any other identifying information you provide, such as a name or phone number. You consent to us contacting you by providing that Personal Information.

Clients

We also collect Personal Information about you when you commence training with us as a client or when you make a purchase through our website. This may include additional information about you, such as your training history, health etc.

When we collect Personal Information or additional information we will treat it in accordance with our privacy policy.

Privacy policy

Access to your Personal Information or additional information is restricted to staff who need it to provide benefits or services to you.

We train our staff about the importance of confidentiality and maintaining the privacy and security of your information.

We do not share Personal Information with other entities unless you request us to, we ask you first or required by law to share.

We may share anonymised data, such as your server location, with other entities.

We collect this data by using Cookies (which are small files that are stored on your computer or mobile device). We use Cookies to record how many times you have visited our website and which parts of our website you have visited. Cookies can be used to provide you with information that you are interested in. By using our website, you consent to the processing of data about you by Google in the the way described in Google’s Privacy Policy.

If you ask us about an issue that needs to be dealt with by another entity, we will treat your Personal Information confidentially and request any other entity to do the same. We are not responsible for what other entities do however.

How we deal with complaints and requests

You may request access to Personal Information about you that we hold. You may ask us to correct your Personal Information if it is not accurate, up-to-date or incomplete.

You may make a complaint about our handling of your Personal Information.

To protect your privacy, we will require evidence of your identity before we can give you access to information about you or change it.

You can contact us by email, or send your request or complaint to the postal address below. We undertake to respond within 30 days.

If the request or complaint will take longer to resolve, we will provide you with a date by which we expect to respond.

Contact us
Privacy Manager
Enterprise Fitness
381 Swan Street
Richmond Victoria 3121
Australia

Be Part of an Exceptional Team That Transforms Lives Through Industry-Leading Training & Coaching

This field is for validation purposes and should be left unchanged.

We will only send you awesome stuff