Self coaching to competition
It’s possible, but it’s also very demanding since you’ll be handling training, nutrition, posing, peaking, and stage presentation all on your own. I can walk you through the main pillars step by step so you have a framework to build from.
🏆 Self-Coaching for Bodybuilding Competition
1. Set Your Timeline
Most competitors need 12–24 weeks of prep, depending on current body fat.
The leaner you start, the shorter the prep.Choose a realistic show date and work backwards.
2. Assess Starting Point
Track weight, body fat (DEXA, calipers, or photos), and measurements.
Take progress photos weekly (front, side, back, relaxed and flexed).Decide your target stage weight (usually 10–15% below offseason weight).
3. Training Plan
Hypertrophy + retention: Stick to progressive overload and maintain strength while cutting.
Focus on big lifts (squat, bench, deadlift, overhead press, rows, pull-ups) + accessory isolation.4–6 days per week depending on recovery.During prep, don’t chase new PRs — goal is to maintain muscle.
4. Nutrition & Macros
Start around 10–12 calories per lb of body weight for fat loss, then adjust weekly.
Macros (general guide):Protein: 1.0–1.3 g/lbFats: 0.3–0.5 g/lbCarbs: Fill the rest (higher when possible for training performance).
Weekly rate of loss: ~0.5–1% bodyweight.Use refeed days/diet breaks to manage fatigue and metabolism.
5. Cardio Strategy
Start with minimal cardio (steps + 2–3 sessions/week).
Increase gradually as fat loss stalls.Mix low-intensity steady state (LISS) and HIIT depending on recovery.
6. Posing Practice
Start months out, not just last minute.
Practice mandatory poses daily (front double biceps, side chest, etc.).Build endurance — holding poses is exhausting.Record yourself and compare with pro routines.
7. Peak Week
Final week = illusion management, not magic.
Typical strategies:Carb depletion/loadingWater + sodium manipulation (advanced; don’t overcomplicate as a beginner)
Best to keep things simple: come in lean and don’t ruin it.
8. Stage Presentation
Tanning: Essential for definition under lights.
Trunks/suit: Must match federation rules.Routine: Even if optional, a polished routine makes a huge difference.Confidence: Smile, breathe, and pose like you own the stage.
9. Tracking & Adjustments
Weekly check-ins with yourself:
Make small adjustments (200–300 kcal or added cardio) only when fat loss stalls.
10. Post-Competition
Plan for reverse dieting or at least a controlled recovery diet.
Post-show rebound can be dangerous (rapid fat gain, binge eating).Keep structure for at least 4–8 weeks after.
✅ Summary:
Self-coaching is possible if you’re disciplined with tracking, patient with fat loss, and objective with adjustments. The hardest parts for self-coached athletes are posing practice and peak week — many competitors mess up here.