How’s it going ladies and gents! Today we are excited to share our client and friend, Lauren Kelly’s 20 week Bikini Prep Journey. Lauren was not satisfied with her package she brought to the stage for her very first Bikini Show in 2014 with her previous coach, so she wanted to redeem herself going into her next show in 2015. Lauren went through a common old school prep in her very first show, following methods such as a meal plan, training 1 body part per week, and a ton of cardio.
With some structure, education, guidance, science, and accountability we knew Lauren would thrive! So we set her up using flexible dieting for her daily nutrition, programmed her a properly periodized strength training protocol that emphasized Glute Training, strategically implemented cardio throughout her 20 week dieting phase, and she ended up doing very well while placing 4th overall.
Week 1-
140 lbs.
1,520 calories
Waist circumference 29 inches
Week 20-
116 lbs.
1,145 calories
Waist circumference 24.5 inches
We like to show these stats because too often we see misleading information about weight loss or contest prep success stories. The moral of Lauren’s story is she lost a significant amount of body fat, maintained lean body mass, and never had to deprive herself from foods she enjoyed during her prep. Ideally we would have wanted her to start her prep with a higher calorie intake so we wouldn’t have to go so low but her heart was set on the show and she nailed it! Lauren accomplished her goals without making her life miserable and was very content with her overall prep experience.
We’re extremely proud of Lauren and it’s been an honor coaching her and being a part of her journey.
See what Lauren has to say about her 20 week Prep Journey …
So where to start this… My sister and I have always been into nutrition and working out. We were looking for a goal to work towards to stay motivated and push ourselves. We saw girls competing on Instagram and we thought this is something we would potentially enjoy and like to do. We found a coach via Instagram (BAD IDEA) and competed in May 2014. My sister and I followed a bro diet like meal plan. She sent us what I’m pretty sure was a cookie cutter meal plan and cookie cutter training program. Show day came and by the end of the day I was stuffing my face with cheesecake factory, treats I had made for show day, so much food you name it. Post show blues hit hard and before you knew it I had gained all the weight back that I had lost during prep and then some. I had felt deprived of foods I hadn’t had for 17 weeks and I binged.
When my sister and I finally decided to we wanted to compete again, the healthy way, I did some research and found team DDT. They were one of many coaches I emailed and they were the only ones who offered to have a phone call with me to discuss competition prep. I initially told them that I wanted to have a set meal plan (I was skeptic of flexible dieting at this time) and they basically told me no that’s not how we do things. SO HAPPY THEY SMACKED SOME SENSE INTO ME LOL. They suggested a slow and steady 20-week prep and that’s what I did.
I was able to have the foods I craved (as long as they fit my macros) and I knew the macros and training programs were specific to my body and my specific needs. I was able to go out to eat (unlike my first prep) and actually eat foods such as chocolate and peanut butter on a regular basis. The best part of the process was not just the physical improvements (losing over 20+ lbs and improving my muscle composition) but the mental progress as well. I did not feel the need to binge eat during my prep because I did not have someone telling me what I could and could not eat.
I stepped on stage proud and confident of the body I had achieved. I placed in 1st and 2nd callouts in my two shows and it would not have been possible without Coach Eric. He listened to my concerns and replied to my emails in a timely manner throughout the entire 20-week process. During both peak weeks we communicated non-stop each day leading up to the shows and not only did I have the show day plan several days in advance but I also had a reverse dieting plan ready to go for the day following my show.
Working with team DDT has allowed me to not only improve physically but mentally as well. I am currently one week into reverse dieting and Coach Eric is just as supportive now (by helping me find new goals and motivation) as he was during my actual prep. So happy with my decision to join team DDT and I’m excited to continue working with them in the future. By far one of the best decisions I have made.
-Lauren
IF YOU WOULD LIKE TO LEARN MORE ABOUT OUR SERVICES AND HOW WE CAN DESIGN YOU A INDIVIDUALIZED PERIODIZED TRAINING PROGRAM ALONG WITH A FLEXIBLE DIETING NUTRITION PROGRAM AROUND YOUR GOALS, SCHEDULE, PREFERENCES, ETC. PLEASE VISIT US HERE OR CONTACT US HERE FOR A FREE PHONE CONSULTATION.