AIQ - Comp Prep Coaching @athletic_iq
18 Posts
3k Followers
614 Following
ᴇᴍᴘᴀᴛʜʏ • ᴇᴠɪᴅᴇɴᴄᴇ • ᴇxᴇᴄᴜᴛɪᴏɴ 👨🏻‍💻Physique & Bodybuilding Coaches 🔬Evidence Based Training & Nutrition Practitioners 👇Let’s Chat👇
18 Posts
3k Followers
614 Following
ᴇᴍᴘᴀᴛʜʏ • ᴇᴠɪᴅᴇɴᴄᴇ • ᴇxᴇᴄᴜᴛɪᴏɴ 👨🏻‍💻Physique & Bodybuilding Coaches 🔬Evidence Based Training & Nutrition Practitioners 👇Let’s Chat👇
Our boy @jai@jaime.moran.bodybuilding getting closer to his return to the stage this Season! Just under 3 weeks to his first show for Season B. #Repost @jaime.moran.bodybuilding with @get_repost ・・・ Physique update. More details starting to show in my legs which is the last place I lose body fat. Definitely am feeling leaner at this point in time then when I had last stepped on stage. Currently 2.5 weeks out and pushing hard with dieting and training. Energy and mood having it’s highs and lows, with the lows going to the extreme at some points, but it’s all part of the fun and games that is comp prep!
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Great recipe from one of our athletes @swe@sweatbysarah #Repost @sweatbysarah with @get_repost ・・・ Chocolate chia protein puddings [DF, GF, V] inspired by @runningonrealfood Only four ingredients and all whipped up in the blender! Too easy! . INGREDIENTS 400ml @pureharvest hazelnut coconut quench (or any plant milk of choice) + extra as required when blending 50g chia seeds 60g @tonysfeirsdesignerphysique chocolate pea protein (SARAH15 to save!) 5g raw cacao powder [drizzle of monk fruit syrup for extra sweetness if required - I find the protein powder adds enough sweetness] METHOD Add milk to the blender first - I use my @vitamix_aunz - then add the chia seeds and blend for about 30 seconds Add the protein powder, raw cacao and monk fruit syrup (if using) to the blender and blend until very smooth and creamy, adding extra milk if it’s too thick to blend (I added an extra 50ml as I wanted it to be pourable) Pour the mixture into three ramekins, cover with silicone lids (no single use glad wrap here!) and refrigerate overnight Serve topped with fresh fruit of choice (or whatever you fancy eg flaked almonds, buckinis, maple syrup etc) Pictured here with frozen raspberries and bee pollen 😋 . Note: you can make without a blender and just mix in a bowl (which I have done when I have made chia puddings in the past) But wow, using a blender is game changing - the texture is so much creamier + no whole chia seeds to get stuck in your teeth 😂😂 . NUTRITION INFO per serve (with extra milk and no toppings) 232 calories P19.6g C17.9 F9 . Extra note: you could cut down calories by using a chocolate or plain almond milk which has slightly less calories and fat. Reducing quantity of chia seeds will also reduce calories but will result in a much runnier pudding. Hit save if you like this recipe and please tag me if you make it! x . . #eat#eatsrah #chiapudding #chocolatechiapudding #chocolatechiaproteinpudding #chiaseeds #highprotein #vegan #glutenfree #dairyfree #breakfast #dessert #afternoontea #snack #delicious #homecooking #homemadetastesbetter #justeatrealfood #realfood #wholefood #iifym #flexibledieting #food #nomnom #eats #fitchick #chickswholift #eatallthefood
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Client @pho@phoebecoaching 8 weeks out from her @wbff_aust show on the GC! Excellent progress so far... now it’s time to turn it up a notch! #Repost @phoebecoaching with @get_repost ・・・ 10 months of focus 😊 . I loved my body before, it had served me well as I travelled through South America & as I hiked the Inka Trail, you can see my luggage right behind me 🤣 . I literally stepped off the plane and threw myself into this intention working with @paolobaja @athletic_iq . About 8kg difference between the two. I have always loved my shape, I love the muscle I’ve built, but now I’m just less mooshy 😊 . Ps. Yes they are men’s boxers, they’re my favourite pyjamas 🤣 . Everything I can do - you can do easily ✅ focus on your nutrition, train using an intelligent training program where you’re focusing on progressive overload, focus on recovery + sleep and most importantly find strategies to de stress, de clutter your mind and focus on what you actually WANT rather than what you don’t want.🙆🏼‍♀️
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Congratulations to now 3 x World Fitness Pro Champion @ali@aliciagowans_wbffpro #Repost @paolobaja with @get_repost ・・・ Three-peat!!!! 🏆🏆🏆 Congratulations to my client and good friend @aliciagowans_wbffpro for winning her THIRD World Championship Title!! Wish I could be there in the flesh. Promise I’ll be there next year with you and the rest of the crew. Queen of queens status unlocked! #andstill
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2 x World Champion @aliciagowans_wbffpro putting on an absolute clinic at the @wbff_official World Championships at the Bahamas right now! Can’t wait to see her rock the stage this evening!
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Why is this taking so long?!😫 Have you ever wondered my physique competitors prep for so long? When the industry is rife with fat loss programs that promise “extraordinary results” in just under 4 weeks, the notion of dieting down for 20 weeks on end can seem quite excessive. That’s nearly half a year spent in a deficit! - There is a law of diminishing returns when it comes to fat loss. Whilst those who are at the higher end of the spectrum with body fat levels might see more rapid results at the outset of a cutting phase there will always be a law of diminishing returns. - Metabolic Adaptation Our body’s natural instinct when restricted of calories is to “store up” for tough times and desperately cling onto any form of energy we feed it as a means of survival. When dieting down for a competition we are striving to efficiently burn body fat whilst retaining as much lean muscle mass as possible. However, the conditioning requirements of a physique competitor supersede that of a gen. pop. fitness enthusiast looking to achieve “beach body” status. Single digit body fat percentage is a minimum requirement and if you really want to take top honours you’ll need to dig deep and drop down as low as you can go without compromising lean muscle mass. Consequently, the deficit is often quite prolonged and eventually quite aggressive as your calorie intake drops and calorie expenditure increases through additional cardio and weights sessions. - As your body grows accustomed to your calorie intake and training protocol progress will start to plateau. Fat loss feels like trying to get blood out of stone and hormonal changes make it difficult to retain lean muscle mass as well as maintain high energy levels. - Adjustments to your training and nutrition protocol need to be made methodically to ensure constant progress is made but unfortunately the process is not always linear and if you’re looking to bring your best possible package to the stage it’s best to give yourself enough time to manage the pitfalls associated with dieting without taking overly-aggressive measures too early on in the piece. Slow and steady wins the race...
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Next week client and 2 x WBFF Pro World Champion @aliciagowans_wbffpro competes for her 3rd consecutive title and crown! She’s bringing her best ever package to the stage, and she’s making small improvements daily now! It’s genuinely exciting to see her daily check ins as she peaks for this competition. When dealing with experienced lifters and seasoned professionals, making “improvements” becomes a game of inches. Step by step, inch by inch we progress. Check out Alicia’s transition from the off season to last week. Left: Nov 2018 Right: July 2019 We’ve worked so hard, and Alicia has had to DIG DEEPER than ever before! At this point, she’s focused and keen to showcase her efforts on stage. We’re thrilled to see this Queen do her thing and we have nothing but faith that she’s gonna smash it and defend her crown!
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📝Taking Feedback & Then Taking Action! When I first stepped on stage as a fitness model competitor I very quickly came to realise that competitions were highly subjective. Having immersed myself in a range of sports throughout my formative years, I had always been accustomed to a clean-cut outcome. The result was black and white. In the 100m the first over the line won whilst in other sports the most points scored claimed victory. Conversely, when it comes to physique competitions things are not as “clean-cut”. Judges are asked to analyse, critique and compare your physique and posing to other athletes against a criteria that is open to interpretation. - Beauty is in the eye of the beholder and everyone has different tastes. It’s highly unlikely that you will always get unanimity with every decision but the sooner you come to accept this reality the more fulfilling your comp career will be. That’s not to suggest that you should dismiss the criteria all together. After I won my Pro Card in 2016 I requested feedback on where I could improve on and one invaluable piece of feedback I received related to the condition of my legs. Whilst I had the size, I didn’t have the separation and detail to be competitive on the Pro Stage. - Grateful for the honest appraisal, I pocketed the feedback and set about putting in place a plan of attack with my coach @paolobaja that would ensure that I had accounted for this shortcoming by the time I took the stage again. 2 years later I stepped on stage and it was one of the most significant changes I had made. From that point on it’s been a benchmark for me. I’m not where I want to be just yet, but I think I’ve made improvements and that’s all I can really ask for at this point. When it comes to feedback after your competition: 1️⃣Don’t take it personally: constructive feedback is not intended to be a personal jab at you or your work ethic. How you accept feedback and action it is critical if you want to improve and progress. - 2️⃣Be your own worst critic: objectively analyse and compare your physique and presentation against those that are successful and modify and adjust accordingly. - 👕ClimaFlex And Shorts from @musclenation
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