Contest prep plans are designed to maximize the genetic potential of each of our athlete maximizing fat loss while maintaining as much muscle mass as possible. Programs generally use compound lifts like squat variations, deadlifts, military pressing and benching, and we draw upon various bodybuilding and strength protocols as well as heavy metabolic conditioning work. We use a macro-based approach to dieting, and we follow our athletes closely throughout their prep to adjust to their nutrition as needed, making sure they are getting a good variety of foods into their diets, and keeping them in the best hormonal shape as possible as they dial in for their show. Athletes need to learn to use the app: mymacros+ to plan out macros for each meal. Videos of exercises must be sent to me on a weekly basis via the app ‘true coach’ for form check and assessment.