LINDSEY DIASYour Best Package Starts Long Before Peak Week.
Contest prep coaching for athletes who want more than a meal plan and a countdown to show day.
I coach the entire process—from building the physique to presenting it on stage—with individualized training, nutrition, posing, accountability, and adjustments every step of the way.
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.
The Prep Process
Build
We establish your starting point, identify what your physique needs, and build the training and nutrition strategy around your division and timeline.
Develop
Training is structured around progressive overload and bringing up the areas that will make the biggest difference to your overall package.
Condition
As you get closer to the stage, nutrition and training evolve to bring you into condition while protecting the muscle you've worked to build.
Refine
We evaluate your physique, posing, presentation, and conditioning and make the adjustments necessary to bring the complete package together.
Peak
Peak week is about presentation—not panic. We'll have a clear strategy for the final days and a plan for show day.
Present
Posing, transitions, stage presence, tan, suit considerations and day-of execution all come together so you can present the physique you've built.
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