Alright, let’s get real—thinking about stepping on stage next year? It’s not just flexing in the mirror or living off of chicken and rice. Prepping for fitness competitions is a wild ride, and 2025 is coming up fast. You want to own that stage? You gotta start now.
Why Bother Prepping for Fitness Competitions So Early?
Look, if you wait till the last second, you’re basically asking for a meltdown. Think crash diets, zero energy, and a tan that screams “help me.” No thanks. The folks who start prepping 16–20 weeks out look way better and lose less muscle than the ones who cram. It’s not just about looking shredded—it’s about showing up with confidence, not just nerves and protein farts.
7 No-Nonsense Steps to Prep for Fitness Competitions
- Pick Your Poison (aka, the Right Category)
Bikini, physique, bodybuilding—each one’s got its own vibe. Don’t just pick what looks cool on Instagram. The IFBB splits everyone up for a reason. If you’re new, start local. Seriously, nobody wants to travel across the country to be overwhelmed at their first show.
Hot tip: Grab a coach or at least someone honest to size you up and steer you right.
- Find a Coach Who Isn’t a Random Guy at the Gym
A solid coach is worth their weight in gold (or protein powder, whatever’s pricier these days). They’ll keep you from doing dumb stuff, like eating 900 calories a day or running yourself into the ground with cardio. Check their creds. Ask for receipts—literally and figuratively.
- Training Plan: Not Just About Lifting Heavy
You want a plan that’s actually going to work for YOU. Compound lifts? Absolutely. Squats, deadlifts, the whole shebang. But don’t skip cardio, either. Start slow, maybe 20–30 minutes a day. Don’t go marathon runner mode unless you want to look like a deflated balloon.
Real life: Five days a week in the gym, hit different muscle groups, don’t sleepwalk through your rest days.
- Nutrition: No, You Can’t Just Eat Tilapia All Day
Protein is king, but carbs and fats are still your friends. Aim for high protein (2.3–3.1 grams per kilo of lean mass, if you’re a numbers nerd). Keep a moderate calorie deficit—you want to lose fat, not look like a raisin. Get a nutritionist if you can. Or at least don’t fall for those Instagram meal plans.
Bonus: Tweak your macros every week based on how you’re looking. It’s not one-size-fits-all.
- Posing: Don’t Be That Stiff, Awkward Person on Stage
You can have the best body in the world, but if you pose like a malfunctioning robot, you’re toast. Watch tutorials, practice every damn day, and film yourself. Your confidence (or lack thereof) will be obvious. Trust me.
- Budget: It’s Not Cheap, Sorry
Between the suit, tan, entry fees, coaching, and travel, you’re dropping at least $500–$1,000 for your first show. Plan ahead or you’ll end up stress-buying a suit on Amazon Prime the night before. Save a little each month. Your wallet will thank you.
Example: Stash $50 a month—it adds up.
- Mental Game: This Is Where People Break
Honestly, prepping will mess with your head. Hunger, fatigue, mood swings—it’s all part of the game. Mindfulness, journaling, whatever helps you chill—do it. Lean on your coach and set tiny goals so you don’t lose your mind halfway through.
What’s In It For You? (Besides Killer Selfies)
- You’ll look like a superhero, obviously.
- Discipline everywhere, not just the gym.
- Walk around with swagger—stage confidence is real.
- Meet people as obsessed as you are (who else gets hyped about rice cakes?).
- Grow as a person. Seriously.
How to Actually Start
- Stalk the NPC or IFBB websites for show dates.
- Check your body comp (DEXA scan if you’re fancy).
- Find a coach, not just a gym bro who “used to compete.”
- Meal prep like your life depends on it (chicken and quinoa, here you come).
- Practice posing. Every. Single. Day.
So, you in or what? Prepping for fitness competitions is a grind, but if you start now, you’ll show up ready to destroy the stage. Need help? Hit us up—we’ll get you there.