Times have changed, and so have our strategies. It's now completely achievable to work towards contest prep and off-season objectives at the same time. In fact, I'm a strong advocate for this dual approach being the new standard for everyone. You might wonder, "How is it possible to accomplish both contest prep and off-season goals together?" If you've been keeping up with our work, you're likely familiar with the 'Five Phases of Contest Prep', our signature framework.. For newcomers, let me offer a quick rundown of this method.

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Case Study 1: Diana Lagunas

Take the example of Diana Lagunas, a first-year Team USA Physique Bikini Competitor. Her journey under our guidance perfectly illustrates how this innovative approach works. Diana's journey exemplifies the effectiveness of our unique approach. After surpassing her set-point in the initial phase, she achieved her lowest calorie intake during the off-season - 1190 calories per day, three months before her final 2021 competition, while weighing 108 lbs.

But here’s where it gets interesting. When we transitioned her into the Metabolic Building Phase and gradually increased her calorie intake, her weight surprisingly decreased. Increasing her daily calories to 1520, Diana achieved a new low weight of 105 lbs - essentially losing 3 lbs while consuming an additional 330 calories per day.

As Diana approached the competition, about six weeks out, we shifted focus to the Fine-Tuning Phase. Her fat loss was no longer our primary concern, given her excellent conditioning. Instead, our strategy revolved around managing calories for hunger, energy, and making precise adjustments to her physique. This phase involved a dynamic approach, slightly reducing or increasing her calorie intake as needed.

By the onset of Peak Week, Diana was maintaining her weight at 1770 calories per day. On the competition day, she was a fuller yet leaner 109 lbs. Over these three months, Diana’s calorie intake increased by 580 calories, with a negligible weight gain of just 1 lb. This period saw remarkable improvements in her muscle definition, strength, and a significant increase in her Metabolic Factor from 11.01 to 16.2.

Diana's exceptional achievements in her first year of competing - an Overall Title, four 1st place finishes, a 2nd, and a 3rd place - underscore the potency of our tailored approach.

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Blending Off-Season Efficiency with Competitive Success

Since integrating this dual-phase strategy two years ago, the results have been nothing short of remarkable. Our clients have not only garnered numerous class wins, overall titles, pro cards, and professional victories, but they've also experienced more productive off-seasons. This efficiency has translated into smoother contest preps and amplified overall success.

The core goal of the 'Five Phases of Contest Prep' is guiding our clients to the Metabolic Building Phase, ideally four to six weeks before their competition. This follows the critical Set-Point Phase, which is designed to strategically break through the competitor’s set-point a couple of months out.

Entering the Metabolic Building Phase signifies the commencement of reverse dieting into the show, which interestingly also marks the beginning of the off-season period. Here, the focus shifts to restoring lost muscle fullness and regaining lean muscle mass, which might have diminished during the intense dieting phases of the prep. This is achieved by progressively increasing caloric intake, often resulting in continued fat loss at an unexpectedly rapid rate. As clients’ calorie intake rises, they typically report enhanced strength, energy levels, and metabolic capacity, all contributing to the growth of additional lean muscle mass. With diligent effort and time, significant muscle gains are achievable even before the contest prep concludes.

This unconventional approach to contest prep allows for a highly efficient off-season period, where clients can simultaneously build muscle and lose fat. It's a strategy that enables competitors to make substantial progress in their physique goals throughout the year.

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Case Study 2: Amanda Wright

Amanda Wright's journey as a second-year wellness competitor is a testament to our balanced approach between off-season and contest prep. Achieving a top-five placement at the NPC Universe Pro Qualifier, Amanda demonstrated remarkable progress. In her off-season, she weighed 142 lbs, but during her prep, she impressively shed 22 lbs.

During the challenging Set-Point Phase, Amanda faced a plateau, remaining at the same weight for nearly two weeks. Instead of making drastic calorie cuts, we adopted a patient, calculated approach, fine-tuning her diet with minor adjustments. This patience paid off: after four weeks, she broke through her Set Point, and fat loss accelerated.

Entering the Metabolic Building Phase, we gradually increased her calories. In the eight weeks leading to peak week, we reduced her steady state cardio to just 15 minutes daily while progressively increasing her calorie intake. Remarkably, her weight dropped from 125 lbs to 121 lbs, even as her calorie intake rose from 1139 to 2145 calories per day. This strategy not only led to a 4 lbs weight loss but also significantly enhanced her Metabolic Factor to 17.6.

These strategic adjustments allowed Amanda to complete her prep while staying in the off-season range. She maintained excellent physical, physiological, and mental condition throughout. Managing hunger was crucial in preventing post-competition rebound weight gain. Post-competition, Amanda experienced moderate weight increases, muscle density improvement, and strength gains.

We then shifted our focus to strength adaptations, regularly setting new personal records while managing her caloric intake to support these gains. Three months into the off-season, her calorie increases slowed, but her Metabolic Factor remained high at 18.33. We then transitioned our focus from metabolic capacity to hypertrophy adaptations, adjusting her diet based on hunger levels and gym performance.

Currently, three months post-competition, Amanda maintains a stable weight of around 127 lbs, consuming 2328 calories per day - just under 100 calories more than her highest previous off-season intake. Yet, she is 14 lbs lighter and has gained notable muscle mass. Our primary focus now is on balancing her physique for her division, having successfully navigated the challenges of both off-season and contest prep. It is rare for individuals to experience such significant improvements over the course of an entire off-season. However, Amanda, much like many others we work with, achieved remarkable progress just three months into her off-season. This progress began two months before her last competition ended, and she continues to make strides towards her goals.

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In Closing

Turning what once seemed like a distant dream into a tangible reality, the fusion of off-season progress within the rigors of contest prep is now within reach. Our innovative approach, encapsulated in the 'Five Phases of Contest Prep' and the 'Five Phases of Off-Season', has proven that significant strides can be made towards off-season goals, even while in the midst of contest preparation.

This isn't just about following a plan; it's about strategizing with foresight and wisdom. Embrace this journey with a clear vision and a well-crafted strategy. Remember, the key to transcending traditional boundaries in bodybuilding lies in meticulous planning and unwavering dedication. Plan ahead, plan intelligently, and witness how your off-season and contest prep goals align, leading to unprecedented success.

UPDATE: Amanda went on to win her IFBB Pro Card the next year!!!!