It’s one of the most common questions competitors ask,“When will I be ready for prep?” And it’s a smart question to ask, because rushing into a contest prep before your body is truly ready can do far more harm than good. The truth is, real success on stage starts before prep even begins.

There are two key indicators I look for before giving anyone the green light to start: a strong metabolism and a solid physique foundation. Without these, prep becomes inefficient at best…and at worst, it becomes a fast track to burnout, muscle loss, and disappointing results. This standard is why 99% of the amateurs we've put on stage have made 1st call outs minimum…for six years straight.

That’s one hell of a record, and here’s why.

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A Strong Metabolism is Non-Negotiable

A healthy metabolism is the foundation of an effective prep. If you’re starting prep on low calories and already doing hours of cardio just to maintain your weight, there’s nowhere to pull calories from when fat loss stalls, and fat loss will stall several times during prep. You cannot run and hide from Metabolic Adaptation.

The goal is to begin prep with your calories already at a solid intake…ideally at or above 15 times your body weight in calories as a MINIMUM MAINTENANCE level…while keeping cardio to a minimum. That gives us plenty of room to make gradual adjustments (cardio and calories) without wrecking your recovery, hormonal health, or muscle mass.

When your metabolism is strong, fat loss becomes more efficient. We can drop calories slowly, keep cardio moderate, and preserve more lean tissue throughout prep. You’ll feel better, perform better, and arrive on stage in a much healthier, more sustainable way. And your physique will look better too.

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A Physique that Matches Your Division

The second standard is having a strong physique base that aligns with the muscularity expectations of your chosen division…whether that’s bikini, men’s physique, wellness, figure, classic physique or beyond.

Prep is not the time to build muscle. It's the time to reveal what you’ve already built. If you’re lacking density in key areas, or if your physique isn’t balanced according to division standards, prep will not fix that.

For example, bikini requires well-developed glutes with balanced shoulders and a tight core. Wellness calls for more pronounced lower body development than upper body to deliver an “unbalanced” physique. If these boxes aren’t checked yet, you’re better off spending more time in a productive building phase before cutting.

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Final Thoughts

You’re ready when your metabolism is resilient and responsive, and your physique has the muscle foundation to match your division’s standards.

Prep isn’t a magic solution…it’s a strategic process that only works when the groundwork is already laid. Be honest with where you’re at. Because when you start from a place of strength and preparedness, your prep becomes smoother, your physique looks sharper, and contest day becomes a celebration of everything you’ve built…not a scramble to make up for what you didn’t.Let’s be real...prep isn’t cheap, easy, or convenient. You’ll pour thousands of dollars into coaching, travel, suits, posing, and food. You’ll sacrifice time, energy, social events, and sometimes even relationships to chase this goal.

So if you’re going to commit, commit the right way. Don’t half-ass it. Don’t waste your money, your time, or your effort by jumping in before you’re ready. If you’re stepping on stage, make it worth every damn thing you gave up to get there.

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