Online Contest Prep Coaching from a Former Mr UK Champion
Stage-tested contest prep for every division — bodybuilding, men's physique, classic physique, bikini, figure, wellness and women's physique. Built on 30+ years of competing and coaching first-time and seasoned athletes through to the stage.
From €55/week · Apply for Contest Prep
A real contest prep is twenty weeks of work and ninety seconds on stage. Both have to be respected. The prep is where the show is won — week-by-week adjustment, posing drilled to muscle memory, peak week dialled to the millimetre. The ninety seconds is where it pays off.
I have stood on the championship stage myself, trained alongside Dorian Yates at Temple Gym, and prepped first-timers through to international competitors for over three decades. Contest prep coaching is not a side service for me — it is the work I have done longest.
What is included
- Personalised contest diet plan with weekly adjustments based on your logs
- Training programme calibrated to keep strength while you cut
- Cardio strategy that scales in only when food drops stop working
- Supplement strategy tailored to your federation's rules
- Peak week protocol — the part most amateurs ruin, refined over hundreds of preps
- Posing coaching: mandatory poses, T-walk, individual routine prep
- Weekly written check-ins and direct messaging access
- Posing video review before every check-in in the final 6 weeks
- Stage-day plan: timing, pumping protocol, water and carb cues
The prep timeline
A serious contest prep runs 16 to 24 weeks. Anything shorter is a crash, and crashes flatten you on stage. The exact length depends on how lean you start and which division you are stepping into.
For the full breakdown of how a 20-week prep is structured week by week — diet drops, cardio progression, training adjustments, peak week — read Your First Bodybuilding Competition: A 16-Week Checklist.
What separates this prep from "an online plan"
A real contest prep adjusts every week. The diet that worked in week 14 will stall you in week 8. The cardio plan that built up at the right rate is the difference between holding muscle and looking flat on stage. The posing that looks "okay" in week 16 has to look effortless in week 20.
Every plan I write is adjusted from your actual data — weight, photos, training logs, sleep, energy, mood. Not a template. Not a generic peak protocol. Yours.
Posing — where most amateurs lose
I cannot say this strongly enough: **posing is the sport.** The judges score what they see, and what they see is your presentation, not your training video. A great physique in mediocre posing loses every single time to a slightly smaller physique in clean, confident posing.
Posing practice starts in week one of prep — daily, filmed, reviewed. By week ten it should look natural. By week sixteen it should be muscle memory. That is what gets you the call-outs.
Peak week
Peak week is where prep gets won or lost. Manipulating water, sodium and carbohydrates to walk on stage in your tightest, fullest condition is part science, part judgement built over hundreds of preps. The first-timer mistake is trying to peak yourself off a forum guide — the result is showing up flat and watery, a year of work wasted in three days.
Every prep I run includes a fully managed peak week. You execute, I direct.
Federations and divisions
I have prepped athletes across IFBB, NPC, NABBA, BNBF and UKBFF. Whichever federation you compete with, the rules of your division shape every decision in the prep. Bikini conditioning is not Bodybuilding conditioning; Wellness emphasises glutes/legs over upper body; Men's Physique is judged with board shorts and no quads visible.
I help athletes pick the right division for their structure before prep starts. Wrong division is the single most expensive mistake a first-timer makes.
What it costs
The Competition Prep package is €55 per week with a four-week minimum commitment. For a full 20-week prep that is €1,100 — roughly the same as ten in-person sessions with a London or Berlin trainer, except you get twenty weeks of continuous coaching and a stage you can actually show up on.
What I will not do
I do not take on every applicant. If your timeline is unrealistic (12 weeks out, 18% body fat, first show) I will tell you. If your goal is competition while in active eating disorder recovery, I will refer you to qualified clinicians. If you want me to "just write the plan" with no check-ins, I do not work that way.
Every prep I take on, I commit to fully. I expect the same back.
Ideal for
- · First-time competitors who want to do it properly the first time
- · Returning athletes who placed badly last year and want a real coach
- · Bodybuilding & Men's Physique competitors (open and classic)
- · Bikini, Figure, Wellness & Women's Physique competitors
- · Athletes targeting a specific federation cut-off date within 16–24 weeks
Frequently asked questions
- How far out from my show should I apply?
- For a serious first-time prep, 20 weeks out is ideal. The absolute cut-off I take on a new prep client is 16 weeks. Anything shorter is a crash — possible, but the placing suffers and recovery is brutal.
- Do you prep every division?
- Yes — bodybuilding (open and classic), men's physique, classic physique, bikini, figure, wellness and women's physique. The principles of contest prep are the same; the conditioning, posing and presentation are tuned to each division.
- Can I do an online contest prep if I am a first-time competitor?
- Yes. Most first-timers I prep have never competed before. I structure the first prep specifically for the first-timer experience — including federation choice, division choice, what to expect on stage day, and how to handle the morning-after letdown.
- What if I do not place well?
- Most first-timers do not. The point of a first show is calibration — you learn what you actually look like on stage, what your weak points are, and where to build for the next twelve months. The clients who place top three first time usually do not last in the sport; the ones who place mid-pack and use it for direction become the long-term competitors.
- Do you provide pharmaceutical guidance?
- I provide experience-based information on substances that are regulated in some jurisdictions. Final decisions and legal responsibility remain with the client, and clients are fully responsible for ensuring compliance with their country's laws and their federation's rules. Tested federations are the assumed baseline unless we explicitly discuss otherwise.