Accountability at its finest. Getting 'contest ready' is a detailed process. It comes down to the integrity and full dive into a weekly physique and mentality check-in. We analyze over 10 specific health variables, weight, progress photos, and create a plan each week to get you to your ultimate goal. The stage, the win, the physique that you have built, finely tuned and ready to rumble. You'll have access to your Coach via text message, e-mail, and the check-in platform.
We work with you to build a free-flow meal plan that you love (if you LOVE structure) OR we can utilize full-force flexible dieting. You'll receive guidance and insight on how to log, eat what you want, and reach your goals in the same amount of time as you would a meal plan! Nutrition guidance through macronutrients, vitamins, and minerals every week will provide you with optimal energy, solid muscle pumps, focus, and a well-balanced, conditioned physique that you're proud of on show day.
Your weight training programs will be strategically designed and broken down simply to enhance your aesthetics in your competitive journey. Programs are adjusted in a progressive manner in order to emphasize physical shape, create visual proportion, build muscle, optimize functionality, and reveal appropriate conditioning you can see and feel. Programs come equipped with specific exercises, sets, repetitions, rest times, and creative instruction for supersets, pauses, pulses, and more. We leave nothing open-ended.
If cardio is paired with your weight training program, you will have specific instructions or recommendations for cardio that can include: beats per minute, calorie goals, and steps. Cardio can help enhance conditioning when paired with weight training. It can also provide a better negative energy balance for fat loss.
You'll receive supplement recommendations and changes throughout your contest preparations. You'll know why you're utilizing it, when you're taking it, and how much of the supplement you're taking. Our motto is, less is more to begin. You will also receive an easy-to-read supplement and nutrient guide to keep with information about 100+ bodybuilding supplements; for your own knowledge!
You'll have protocol additions for peak week; putting the frost on that physique cupcake for the stage. Daily to twice daily check-ins will be instructed depending on multiple variables. On TEAM CASEY, if you're physique is aligned and you are ready to get on stage, you are instructed to not change a thing if everything (water, sodium, increasing calorie intake) is giving us that show day conditioning! We like a "don't fix it, if it isn't broken" approach to peak week. Normal water intake, macros/meals, supplements, structured around your weight training and cardio to decrease cortisol, optimize digestion, and allow glycogen to store for full, pumpable show day muscles.
Your health is a priority as we take your body to the extremes during contest preparation. We may request full blood panels (hormone, CBC, electrolytes), In-Body and Dexa scans, food sensitivity tests (EverlyWell), microbiome makeup tests (Thryve), Dutch testing, and anything else we deem necessary during contest prep in order to get you to your goal as safely and healthy as possible.
"I love being able to see my athlete's evolve into true professionals on the stage and off. My goal is to share my knowledge and experiences in order to better, not just their physique and competitive goals, but to help athletes find success and balance in all aspects of their lives. I live and work with integrity as a Coach and active, successful IFBB Bikini Professional. My goal and belief is to guide, push, and support other devoted athletes and individuals with the same intent."
- TEAM CASEY Owner, Head Competition & Improvement Coach, Casey Torres