I am beyond proud to share with you the latest client of mine to become a PRO ATHLETE on stage.
7 weeks ago Chloe Francis came to me and asked me to prep her for Miami Pro. She had made a very late decision to compete and i’ll be honest, with only 6 weeks to prep someone for comp, i was a little hesitant to say the least. As a bear minimum I require at least 16 weeks to prep for stage condition. However, Chloe had worked with me last year and with 6 weeks out her kcals we very good and her training was very solid. Shes a smart girl, so i took the reins and we got to work.
As you can see from her photos, the change in 6 weeks is pretty startling.
One thing to bear in mind here is Bikini comps YOU ARENT SUPPOSE TO HAVE A 6 PACK! Visible ab definition, yes…. 6pack? no!
Last year when she came 4th, Chloe’s feedback was that she needed to come in leaner than she was, so we had some work to do. So what was the strategy? Loads of cardio? Drop the calories down to under 1000? Diet pills? Waist training belts? Saunas? Drugs? Water depletion?
Hopefully you all know me well enough to know that none of the above was even in question!
Week 1-3 – avg weekly kcals were 1,600. Carbs were 200g a day, EVERY DAY! 2 full rest days. 4 weight sessions a week. 1 x 45min cardio session and 1 x HIIT session.
Week 4 – avg weekly kcals were 1,400. 1 refeed day of 500g carbs. Daily Carbs were 200g a day, EVERY DAY! 2 full rest days. 5 weight sessions a week. 2 x 45min cardio session and 1 x HIIT session.
Week 5 & 6 – Introduce carb cycling. Low days = 50g carbs. Med Days = 150g carbs. High day = 350g carbs. Daily avg kcals = 1,500 (kcals increased in final two weeks slightly). Training remained the same as week 4 with the addition of an extra 45min LISS. So weekly total = 2:15hr cardio.
DAY BEFORE COMP
Massive carb load? Water depletion? Vit C or dandelion?
Nooooo….. we literally changed nothing! Not even the carb cycle, as we didnt need to. She was ready and looking incredible! Water was set to 4ltrs throughout the prep and didn’t change. No wine the night before. We didnt cut water at 6pm the night before! No rice cakes or skittles before the stage. She’s a bikini competitor… not a body builder
3 DAYS AFTER COMP
Chloe and I spoke (Monday) the morning after her comp. She had a well deserved day off prep food and spent a nice meal out with her family and some “junk food!”
We then started her Reverse Diet immediately on Tuesday. New macros and new training to take advantage of the post comp window. We’re going to taper her cardio down over the coming weeks and bring her kcals right up. My aim is to get above 2,500 a day for her. She’s tiny remember!
As you can see, she has actually leaned out even more and lost more weight, so I’ve taken notes based on her metabolism reaction for next time!
Many coaches wouldn’t dream of posting up what they did with the clients down to the detail i posted above. However, i wanted to show you just the level of detail A GOOD PREP is. Chloe never once dropped into crazy low kcals – bear in mind she is competing and a tiny frame!!!! Cardio was low considering and 2 full rest days a week!
The key to female prep is STRESS MANAGEMENT and HORMONAL MANAGEMENT.
Working with Chloe is a dream as she just does what i ask her to. She is stupidly strong minded and even stronger in the gym… the woman can do 15 body weight pull ups without stopping…. i cant event do that! lol
The end results was a leaner physique than last year. She won her category and also go PRO CARD status.
She is so strong minded that we are already working on new elements to being a even stronger physique for her PRO SHOW debut later in the year.
Please see below Chloe’s own testimonial and kind words. I cant wait to see what she brings to stage in her first PRO SHOW later this year!
WATCH CHLOE’S STAGE WIN HERE: -
BEFORE YOU STARTED YOUR LIFE CHANGING FITNESS PLAN, HOW DID YOU FEEL ABOUT YOURSELF AND YOUR BODY?
Before I started the plan I wasn’t unhappy with my body just though it needed a lot of work. For competition my goal was to get leaner and build a bit more muscle as from my last competition I came 4th in bikini and the judges feedback was to come in more leaner , so I came to life changing fitness.
WHY DID YOU WANT TO CHANGE YOUR APPEARANCE?
As I had decided to compete in Miami pro world championships for the second time and needed someone desperately to coach me this is where I found life changing fitness online reading all their testimonials I knew that Dan was the man for the job
WHAT DID YOU EXPECT FROM THE PLAN BEFORE YOU STARTED?
I expected a lot of changes but to be honest I did not expect to be as lean as I was for the comp the changes happened weekly looking at pictures. But in only 6 weeks the changes were epic and I love how I came in.
HOW HAS WORKING WITH LIFE CHANGING FITNESS CHANGED YOUR LIFE?
Dan throughout my plan has gave me amazing support and the most encouragement than anyone. It has changed my life for the better as I am looking ahead and working on building a better physique for my next show! As I’m pro now my goal is to keep climbing through the competing industry.
ARE YOU HAPPY WITH YOUR RESULTS AND IS THERE ANYTHING YOU WOULD HAVE CHANGED/DONE BETTER?
I am still so overwhelmed by my results who would have throught I’d get my pro status crazy!! Plus my body is in the best shape it’s ever been and I’m loving life. I wouldn’t say there was anything I would have changed as I worked my bum off everyday lol. And followed the plan right and never went wrong…
DID YOU FIND THE SUPPORT FROM LIFE CHANGING FITNESS HELPED WITH YOUR SUCCESS?
Absolutely, I would recommend this to anyone looking to reach their personal goals or competing in competitions. The reason is they are professional. They know what there talking about. They know how to prep someone RIGHT without making them starve theirselves or eating calories under 1000! There meals are never boring you wouldn’t know you are on a diet plan at all! I was on prep eating bolognese and loving it my fav meal! Life changing fitness has the support you need always on the other end of the phone! The only 3 things they ask of you is communication, commitment and honesty if you give that you will definitely reach your goals!