LINDSEY DIASGet Stage-Ready with a Pro Who's Been There
Competition prep is its own sport. From off-season to peak week, I'll take you to the stage with programming, nutrition, and posing dialed in by someone who's earned her pro card and coached athletes to theirs.
Prep isn't a meal plan and a workout. It's a months-long process where every adjustment matters and the margin for error gets smaller the closer you get. As an IFBB Pro Women's Physique competitor, I've lived every phase of it — and I coach my athletes through it with the same intensity and attention I bring to my own prep.
What prep with me looks like
- A periodized plan mapped from your current condition all the way to show day
- Stage-ready nutrition with ongoing adjustments — diet, refeeds, water and peak-week protocols
- Training built to bring up weak points and sharpen your physique
- Posing coaching so you present your best package on stage
- High-frequency check-ins and contact — prep moves fast, and so do I
- Peak-week guidance and a day-of game plan
- Honest feedback, every step — I'll tell you what you need to hear, not what's easy
Is this you?
- You're competing — or seriously planning to — in physique, bikini, wellness, or figure
- You're ready to commit to the process, not just the stage photos
- You want a coach who's actually walked across the boards, not just read about it
This is the most demanding work I do, and I take on a limited number of prep athletes at a time so each one gets what they need.
Application-based & seasonal
Contest prep starts at $500/month depending on your timeline and how far out we begin. Prep is most effective with adequate runway — the earlier we start, the better your package on stage.
Apply for Contest PrepCoached by a pro, for the stage.
Five-plus years competing, a decade coaching, and a track record of athletes who've stepped on stage stronger than they thought possible. If you're ready to chase it, I'm ready to take you there.
Start Your Prep ApplicationLINDSEY DIAS