Free Nutrition Plans and Online Training with any Personal Training Packages
COMPETITION PREP
Competition Prep Services
Figure
Fitness Model
Figure
There are a lot of great trainers out there. But we are experienced and knowledge in the bodybuilding world. We have programs for dieting to lower body fat levels while keeping the metabolism healthy, and we formulate good lifting programs.
Get in the best shape of your life
EVERY THING YOU NEED TO KNOW BEFORE YOU COMPETE
Bikini
Fitness Model
Figure
Bikini is becoming the most popular division in the female fitness competition circuit. Lots of beginners to the sport of bodybuilding start with bikini. It's a great division to start in because you can focus more on losing body fat than gaining muscle. Even women who don't want to compete will train for bikini to get in the best shape of their lives.
Fitness Model
Fitness Model
Fitness Model
Getting ready for a fitness model competition or fitness photo shoot? When it comes to fitness modeling, exercise is only a small part of a bigger battle. Unlike bodybuilding, fitness modeling is about looking good and photographing well, too. You also have to eat right and get enough rest. We can provide the proper preparation and guidance to help you reach your goals.
Men’s Physique
Women’s Physique
Women’s Physique
Judged on lean, fit, muscular physique that is balanced and aesthetically pleasing, and must display nicely a shaped overall muscularity, a small waist, good V-taper and good abs. Contestants perform quarter turns wearing board shorts. Competitors are also judged for their male fitness model qualities.
Women’s Physique
Women’s Physique
Women’s Physique
Women's Physique Division has been created to give a platform for women who enjoy weight training, competing, contest preparation. Competitors should display a toned, athletic physique, showcasing femininity, muscle tone, beauty/flow of physique. they have their four symmetry poses, but they also will have side chest, tricep, ab and thi
Women's Physique Division has been created to give a platform for women who enjoy weight training, competing, contest preparation. Competitors should display a toned, athletic physique, showcasing femininity, muscle tone, beauty/flow of physique. they have their four symmetry poses, but they also will have side chest, tricep, ab and thigh, etc.
So there’s a lot more intensive work that goes into the posing, even in the standard lineup that happens during pre-judging.
Wellness
Women’s Physique
Wellness
This division is for females with athletic physique's that showcase more body mass in the hips, glutes and thigh areas. The upper body is developed but not to the same degree as the lower body.
COMPETITON PREP REQUIREMENTS
Our competition prep program is designed for individuals who are serious about stepping on stage and are ready to commit fully, physically, mentally, and financially. This is not a casual fitness program. It is a structured, disciplined process with clear expectations.
Body Fat Requirement
- To begin competition prep, your body fat percentage must be 20% or less.
- If your body fat percentage is above 20%, we recommend starting with our Weight Management Program to safely reduce body fat and improve metabolic health before transitioning into prep. This creates a stronger foundation and leads to a better stage result.
Nutrition Commitment
- You must be willing to follow a structured nutrition plan exactly as written.
- Our nutrition plans are measured, tracked, and intentional, including macros, food sources, meal timing, and hydration.
- This is not a flexible or intuitive eating phase. Precision matters.
- Consistency with nutrition is non-negotiable and directly impacts your stage look, hormone health, recovery, and overall success.
Training Expectations
- You must be willing and able to train with intensity and purpose.
- Training sessions are structured, progressive, and designed to build muscle, shape your physique, and bring conditioning at the right time.
- This is not about simply showing up, it’s about executing each workout with focus, effort, and intent.
Time Commitment
- Competition prep requires adequate time for training, cardio, recovery, posing practice, and check-ins.
- If your schedule does not allow for consistent workouts, meal prep, and recovery, prep may not be the right fit at this time.
Financial Readiness
- Competition prep is an investment.
- You must have the disposable income to support coaching, food, supplements, gym access, posing, suits, travel, registration fees, and show-related expenses.
- Financial stress during prep negatively impacts performance, adherence, and results.
Coachability & Discipline
- You must be coach-able, open to feedback, and willing to follow direction.
- Prep requires trust in the process—even when it feels uncomfortable.
- Discipline, accountability, and communication are mandatory.
Previous Competition Experience
- If you have previously competed or prepped, please submit:
- Current physique photos
- Current body weight
- Current body fat percentage
- Current physique photos
- If you do not know your body fat percentage, you will need to obtain an InBody scan prior to acceptance.
Prep Timeline
- In-Season Competition Prep:
- Our standard on-season prep is 20 weeks.
- Our standard on-season prep is 20 weeks.
- Off-Season Prep:
- Off-season timelines vary and are determined by how much time you need to build muscle, improve body composition, and prepare properly for your 20-week prep phase.
- Off-season timelines vary and are determined by how much time you need to build muscle, improve body composition, and prepare properly for your 20-week prep phase.
Final Note
Competition prep is demanding, but when done correctly, it is incredibly rewarding. Our goal is not just to get you on stage, but to bring you to the stage healthy, conditioned, confident, and prepared. We are selective for a reason—because your body, your health, and your result matter.
ONLINE COMPETITION PREP
Coaching with IFBB Pro Coach Dee Jackson
$250.00
Competition prep is not a trend for me, it’s my lifestyle. As the Founder of DeeJs FitNation, IFBB Professional Athlete, Olympian, and Masters Olympian, I understand firsthand the level of discipline, sacrifice, precision, and mental strength required to step on stage at the highest level.
I am a Certified Personal Trainer, Strength & Conditioning Specialist, Competition Prep Coach, and Certified Weight Management Consultant, and I’ve built my reputation on results. I have successfully created 14 IFBB Pros and coached national-level competitors, along with guiding both beginners and advanced athletes through every phase of prep.
Because I am an active competitor myself, I understand the full picture, training intensity, peak week logistics, travel, stage presentation, nutrition strategy, and the emotional demands that come with prep. I coach with structure, strategy, and accountability, but also with the empathy of someone who has lived it.
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If you are serious about stepping on stage and bringing your absolute best package, I’m ready to guide you every step of the way.
REQUIREMENTS:
- Body fat percentage must be 20% or less.
- Using a current weight training plan and/or workout regiment.
- Willing to follow a nutrition plan.
- Mandatory weekly check-ins
THIS IS NOT PERSONAL TRAINING. If you would like more hands-on training, or like to speak with your trainer daily, we suggest personal training. Online training may not be the best option.
Coaching with IFBB Pro Coach Brent Bumgarner
$250.00
Competition prep is a different level of commitment, and I understand that level because I live it.
As an IFBB Pro Classic Physique athlete and Masters Olympia competitor, I know firsthand what it takes to compete at the highest level of the sport. The discipline, precision, conditioning, and mental toughness required aren’t theory to me, they’re experience.
Over the years, I’ve had the honor of creating IFBB Pros and coaching athletes who now compete at the professional level. I work with competitors at every stage, from first-time athletes stepping on stage to seasoned pros refining their physiques for national and international competition.
Prep isn’t just about getting lean. It’s about strategy, structure, and execution. If you’re ready to elevate your physique and compete at your highest potential, I’m ready to guide you there.
Coaching with IFBB Pro Coach Kim Gallop
$225.00
No cookie cutter plans! All plans are customized by competitor. Plans include nutrition, periodical workout plans, MANDATORY weekly check-in, coaching, team community board, customize app for FitNation clients only, and posing. Progression photos and weigh-in must be submitted weekly in order to track a client's progression, and to receive a new plan. Because this is an online service, all communication is made through our custom app. As our clients get closer to their competition date, communication becomes more frequent. And eventually communication is down over the phone, virtually, and if possible, in person.
REQUIREMENTS:
- Body fat percentage must be 20% or less.
- Using a current weight training plan and/or workout regiment.
- Willing to follow a nutrition plan.
- Mandatory weekly check-ins
THIS IS NOT PERSONAL TRAINING. If you would like more hands-on training, or like to speak with your trainer daily, we suggest personal training. Online training may not be the best option.
Coaching Katy Deese
$225.00
As a Certified Personal Trainer, Nutritionist, and national-level NPC Wellness competitor with overall wins in the NPC Wellness division, I understand firsthand the dedication, discipline, and strategy it takes to step on stage with confidence.
I specialize in NPC Bikini and Wellness competition prep, and my goal is to guide athletes through every phase of the journey—from building a strong foundation in the off-season to dialing in conditioning for peak week and show day.
My coaching includes custom training programs, personalized nutrition plans, posing guidance, routine check-ins, and ongoing physique assessments to ensure you are progressing safely and effectively throughout your prep. Every athlete is different, so I focus on creating a plan tailored specifically to your body, your goals, and your competitive timeline.
Whether this is your first show or you are an experienced competitor looking to bring your best package to the stage, I am committed to helping you arrive confident, prepared, and proud of the work you’ve put in.
Before competing
Before competing in a bodybuilding competition, you should consider a few things, including:
- Time commitment: Bodybuilding competitions require months or years of preparation, including training and dieting.
- Expectations: Bodybuilding competitions have winners and losers, and you should be prepared to go home empty-handed.
- Consistency: Consistency is important throughout the preparation process, not just in the weeks leading up to the competition.
- Coach: A knowledgeable coach can be a huge part of your success.
- Competition choice: Pick a competition that's far enough in the future to give you enough time to prepare.
- Competition type: Consider starting at a local or regional show.
- Competition goals: Bodybuilding competitions are judged on muscle size, symmetry, and shape, not weight loss.
