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Jana’s Comp Prep Journey

Meet Jana.

Body Weight: 71kg > 60kg

Body Fat: 18% > 9%

Timeframe: 30 weeks


Embarking on a competitive bodybuilding journey requires dedication, discipline, and determination. Jana, an 18-year-old aspiring competitor, took on this challenge head-on, starting her preparation 30 weeks before stepping onto the stage. Throughout her incredible transformation, she demonstrated immense commitment and achieved impressive results. This blog post explores Jana’s journey, highlighting her training regimen, dietary strategies, and her successful debut in the world of competitive bodybuilding.

Setting the Stage:

At the beginning of her preparation, Jana weighed 71kg with a body fat percentage of 18%. With no prior experience in dieting, Jana and her coach decided to initiate her fat loss journey with an immediate aggressive approach. They implemented a 30% calorie deficit to kickstart the process, gradually planning to ease off the deficit as the competition neared. This strategic decision aimed to maximize fat loss while preserving Jana’s hard-earned muscle mass.

Tailored Nutrition for Optimal Results:

To ensure steady progress and maintain Jana’s motivation, her coach designed a nutrition plan that included both high and low-calorie days. On high-calorie days, Jana consumed the predicted maintenance calories, while low-calorie days featured a deficit of up to 30%. These adjustments were made based on Jana’s body’s response and to enhance the overall experience of the prep. Despite the added challenge of dieting over the Christmas period, Jana remained committed and focused on her goals.

Training Regimen:

Jana dedicated herself to a rigorous training schedule, committing to five training days per week. Her training split consisted of two lower body sessions and three upper body sessions. Emphasizing the development of her back and delts, her coach recognized the importance of creating an “X body frame” within the bikini criteria. By targeting her weakest muscle group, Jana aimed to showcase a balanced and aesthetically pleasing physique on stage.

Triumph on Show Day:

Jana’s unwavering dedication and hard work paid off when she stepped on stage for her debut competition. With her remarkable transformation, she amazed the judges and earned a well-deserved second place in the NBA bikini first timers category. Her achievement serves as a testament to her commitment and the immense potential she possesses at such a young age.

A Bright Future:

Jana’s first competition success has set the stage for an exciting future in the sport of competitive bodybuilding. At only 18 years old, she has shown remarkable determination, discipline, and an undeniable talent for sculpting her physique. With her goals already set for future competitions, Jana’s journey is far from over. As she continues to push her limits and refine her skills, her potential for greatness in the sport is limitless.


Jana’s comp prep journey exemplifies the transformative power of dedication, discipline, and determination. Starting her preparation 30 weeks before the competition, she underwent a remarkable physical and mental transformation. By adhering to an aggressive calorie deficit initially and adjusting it strategically throughout her journey, Jana achieved impressive results while maintaining her muscle mass. Her commitment to training, with a focus on her weakest muscle groups, further enhanced her physique and propelled her success on show day.

With her outstanding performance in her first competition, Jana has demonstrated her potential and paved the way for a promising future in competitive bodybuilding. At only 18 years old, she has proven that age is no barrier to achieving greatness in the sport. As she continues to evolve and pursue her goals, Jana’s journey serves as an inspiration to aspiring competitors and a testament to the power of perseverance and self-belief.

Jana’s Review:

“Amy is a true gem in the world of bodybuilding coaching… Amy’s knowledge and understanding of bodybuilding is nothing but exceptional. She possesses an incredible depth of knowledge in nutrition, exercise techniques, and overall wellness. What sets her apart is her ability to tailor her coaching approach to individual needs. She took the time to understand my specific goals, limitations, and preferences, and encouraged my ambitious aspiration to compete. Not only is Amy a fountain of knowledge, but she is also an incredibly supportive and motivating coach. Her positive energy and unwavering encouragement had been instrumental in keeping me motivated and focused throughout the grueling 26 weeks of competition prep. She consistently pushes me to achieve my full potential while ensuring that I maintain a healthy and balanced approach to my training. Her knowledge, support, attention to detail and exceptional communication skills makes her an invaluable asset to anyone looking to achieve their fitness goals. I am beyond grateful for the opportunity to be one of her clients and I am excited to see where she takes me in my bodybuilding future!!!”

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