Contest Prep

• Weekly check ins via online questionnaire
• Accessible via text throughout the week
• Free one on one consultation to begin your plan

• You have the choice to work with a macro’s only plan or a meal plan based on foods that you currently eat
• Carbohydrate and caloric cycling strategies are implemented to create a leaner physique while minimizing any catabolic muscle wasting

• All programs are uploaded to the TrueCoach Online App. True Coach tracks all your weights lifted, reps used, and any other information that you enter in such as injuries or substitute exercises throughout your whole training program
• TrueCoach has a very large database of accessible videos and exercise descriptions
• Custom workout plans include personalized specific tips and techniques
• Programming is created specifically to ensure continuous hypertrophy
• Plans are adjusted and/or changed based on your personal progress

• Based on your abilities and comfort
• HIT, Tabata, low-impact steady state, and a multitude of other options

• Customized to your unique contest prep diet, training protocol, and sleep pattern

• Monthly 20-minute mandatory posing sessions
• 12-week plan – 6 sessions
• 16-week plan – 8 sessions

• Daily check-ins
• Water and micronutrient adjustments
• Carbohydrate loading

Post contest:

• Reverse diet, cardio, and supplement protocol

• 12-week plan - $1200
• 16-week plan - $1500

Please fill out the online application form. Emilija will contact you to set up a free 30-minute phone consultation.