Initial Consultation

To get your custom program and diet, you will need to have a face-to-face initial consultation (if you are out of Melbourne click here). At the consult this is what we do:

– Measure your current body composition (body fat callipers and a scale). Set a goal body weight and body fat percentage. I explain the most suitable diet and training program with a few similar client examples. I ask you about your current health, training experience, injuries, dietary practices, allergies and various other questions so that I can write your program taking everything into consideration.

– Write a diet plan specific to your goal, with your input on the foods you prefer, explaining how this diet is most suitable for you and your goal and go through some fundamentals on macronutrients to understand why the nutrition is important in relation to your body composition goal.

– Strength Test. I teach you how to do a bench press, squat, and deadlift and get your maximum strength performance on the day. The weight you lift at your strength test forecasts how much more weight you need to be capable of lifting in order to achieve your goal. It also determines the weights for each exercise on your first program. Program typically has 3 to 4 weights sessions per week, with absolutely no cardio.

All of the above data is input into Recomposer – the online software to track everything.

Your program runs for 4 weeks, at the end of every cycle a new program is written.

The full diet and training program service includes weekly face-to-face reassessments: body-fat test, dietary adjustment. I provide ongoing support by email, text, phone when you need it. You get access to your online Recomposer account to view your training program, and for you to input your workouts as you go), your diet and meal plan, body composition goal and weekly results to track your progress in relation to what diet you were on and where your strength level was at at that given point in time.

Training sessions are an additional cost, Please contact me for available packages.

More on low calorie diet damage

I have already posted about this topic, but recently I read a few articles on T Nation that perfectly outline some areas of concern that seem to more and more prominent as competing has become more and more popular. I couldn’t agree more with everything these articles are talking about, and the approach they recommend to diet and training to AVOID ever screwing up your body, or fixing it from previous damage, is what I do at Recomp…

Check these out:
The Truth about Metabolic Damage
10 Mistakes Women Make with Diets

Contest Preparation

Bodybuilding contest preparation is the most extreme of the body recompositioning process Recomp HQ practices everyday. It is simply taking body recomposition that extra step.

To be successful you need to be highly disciplined and motivated, with a genuine desire to take your body to a competitive level. This involves strictly measured and consistent nutrition and training. I will work with clients who want to bring their absolute best, and be up to the standards of placing in the top 5 in their division.

20 Week Contest Preparation

Preparing for a bodybuilding contest involves strictly measured nutrition and training starting at least 20 weeks out. The following process is based on a female aiming to compete in Fitness or Figure (or any class with similar level of conditioning required).

The First 8 Weeks

The priorities of the first 8 weeks (of 20) is to build the athletes metabolism and muscle mass while cutting fat. By 12 weeks out from the contest an athlete needs to be:

  • no more than 16% bodyfat (if you have higher bodyfat, you need to be prepared to get to 16% first). Bikini body fat level goals through this process are higher, contact me to discuss).
  • eating as much food as possible (“train your body” to run on more food – make it adapt while dropping fat)
  • as strong and muscular as possible

Weeks 12 to 6

The priorities of weeks 12 to 6 are to maintain (or even slightly build) strength and muscle mass while dropping bodyfat as low as possible. By 6 weeks out from the contest an athlete needs to be:

  • less than 14% bodyfat
  • as strong as they were 12 weeks out
  • doing no cardio

Weeks 6 to 2

From 6 weeks out to 2 weeks out the athlete must focus on pure fat loss to drop under 12%. The standards of leanness and dehydration required for competitive bodybuilding are extremely unhealthy, unsustainable and unnatural. So at some point in the final 6 weeks an athlete will have to abandon intelligent, healthy body recompositioning processes and simply force the body to waste away the last fat… We try to avoid these practices as far as possible until absolutely required (for example: training every day, but no cardio). By 2 weeks out the athlete should be around the bodyfat percentage they will be onstage – nicely under 12%, ideally 10% with overall millimetres around 40mm (over 9 sites, caliper method – body fat test).

Final 2 weeks

Even though the athlete’s contest body composition is achieved at this point and nothing should be drastically changed, the final 2 weeks may involve some final minor adjustments to the diet and the training program.

Contest Day

On the day of the contest diet may be manipulated slightly (meal timing / food quantities) to fit in with what time the athlete will be on stage. Support provided on the day.

Contest Prep Costs

Start up cost: $248 for a one-off strength test, and the first 2 weeks of the full diet and program service, which is a custom diet and training program with weekly reassessments (body fat test, diet adjustment), and new a training program written every 4 weeks.
Ongoing weekly cost: $59/week for the full diet and program service.
Final 2 weeks: $89/week for program, diet and up-to daily reassessments and adjustments, and support.

To discuss your goals, or to book a non-obligation initial consultation please contact me.

What’s not included:
One-on-One Coaching training sessions are an additional $100 each, or $950 for a pack of 10 sessions (1 hour).
Posing coaching, tanning, make up, costume, and entry fees to the contest – not included.

contact me