21 days. That is all that stands between you and the stage. Your body is capable of getting exactly where it needs to be. The only variable is what you do every single day from right now until June 27. Execute this protocol and you will walk on stage shredded. Cross the bridge...it's that simple.
These are your targets. Log everything in MyFitnessPal. Your baseline is 1,350 calories — I will adjust in real time based on how your body responds each week. Protein and carbs: 10–15g variance on high days, 5–10g on low carb days. Fat: 5g maximum variance.
| Day Type | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Training Day | 1,300–1,350 | 225g | 55–60g | 22–25g |
| Light Pump / Active Recovery | 1,300–1,350 | 220g | 40–45g | 22–25g |
| Rest Day | 1,200–1,250 | 215g | 25–30g | 18–20g |
| Saturday — Carb Load (Leg Day) | 1,850–1,900 | 220g | 185–200g | Fat <20g |
Two 35-minute sessions every day. Session one is post-lift immediately after your morning training. Session two is later in the day or evening. Heart rate stays above 130 BPM — we want real cardiovascular and metabolic output. This is how we make up ground.
| Session | Timing | Duration | Heart Rate | Notes |
|---|---|---|---|---|
| Session 1 — Post Lift | Right after morning training | 35 min | 130+ BPM | Every training day. Non-negotiable. |
| Session 2 — Evening | Later in the day or evening | 35 min | 130+ BPM | Separate from Session 1. Keep it consistent. |
| Week | Daily Sessions | Total Daily | HR Target | Notes |
|---|---|---|---|---|
| Now — Week 1 | 2 x 35 min | 70 min | 130+ BPM | This is your current structure. Hold it. |
| Week 2 — Jun 9–15 | 2 x 35 min | 70 min | 130+ BPM | Hold. I adjust if the scale stalls. |
| Week 3 — Jun 16–20 | 2 x 35 min | 70 min | 130+ BPM | Hold. No HIIT if recovery is stretched. |
| Peak Week | I direct | Reduced | Lighter | I will send your peak week plan separately. |
If you are under 6 hours of sleep for multiple nights in a row — message me before your next session. Sleep is a recovery tool. Do not skip sleep to get cardio in.
Six training days per week. Lifting is now 30 minutes — but do not mistake shorter for easier. The 30 minutes you save on weights gets replaced with 20 minutes of dedicated posing practice and 25 minutes of hard isometric holds. This is not optional and it is not light work. You should be sweating.
Cutting the lifting to 30 minutes only works if the time you save is filled completely with posing and isometrics. This is the deal. The protocol moves the scale and your body in the right direction only when all three components happen every single session. Lifting alone at 30 minutes is not enough. Posing plus isometrics plus lifting equals the full session. Every day.
When you hold a mandatory pose at full tension for 60 seconds you are contracting virtually every muscle simultaneously at near-maximum output. That is real metabolic work and real caloric burn — and it is conditioning the exact muscles the judges will be scoring. 25 minutes of full-body isometric holds done right is not recovery. It is training. Treat it that way.
Track your sodium from every source in MyFitnessPal — including your electrolyte blend. When adding sodium to any food, use pink Himalayan salt exclusively. It is the cleanest source and gives you precise, traceable control over your intake.
When you need to add sodium — to your pre-workout carbs or your Saturday carb load meals — a MEASURED pinch of pink Himalayan salt keeps the source clean and the number trackable. Log every use. One teaspoon is approximately 2,300mg — so a light MEASURED pinch goes a long way at these targets.
Your body will talk to you over these 21 days. Know what is normal prep discomfort versus what needs attention. When in doubt — message me before changing anything.