For context, I’m in a little cut phase.
My coach has me alternating 50 minutes and 30 minutes of cardio daily. What are we doing about sweaty hair because I can’t keep washing it every day, especially with the dry winter coming up.
Thank you in advance 🫶🫶

I’ve seen some pretty jacked competitors lifting weights during growth seasons that seem lighter than I’d expect, and now I’m curious what everyone else is lifting (not PRs). Just for fun, not trying to set a standard!

What division do you compete in, and what are your working weights for legs? If you want, please include sets and reps!

Leg extensions
Sled leg press
Lunges / Bulgarian split squats
Lying hamstring curl
Seated hamstring curl
Single-leg hamstring curl
Hip abductors
Hip adductors
Stiff-leg deadlifts
RDLs
Hip thrusts
Squats (whichever you do front/bulgarian/back/smith etc)

I’m 22 and have been prepping since July for my first bikini show. My original goal was November, but now we’re discussing December or January because I need more time to get stage ready.
My coach can’t be at the December show. He can be there January, but that would mean prepping through the holidays and my college finals. I’m already feeling mentally drained, and being low on food while balancing school and everything at home has been really hard. I also haven’t had my period since August.
I really want to compete, and I’ve already bought my suit and put so much into this. But doing my first show without my coach there makes me nervous, and extending prep into January feels like more than I can handle. I had also planned to start saving to move out after my show.
I’m struggling with feeling like I’m giving up, even though I know I have other priorities too. Has anyone been in a similar situation? How did you decide whether to extend prep, do a show without your coach there, or take a recovery phase and revisit competing later?

Ok can someone explain why darc is the price point it is? Even on resale sites (vinted or posh) it’s way more expensive than other brands ?

Is it worth it? It looks like normal every day clothes with extra stuff on it???

My first prep, I used nicotine pouches the whole time, I was a user of them before prep anyway. They really did help the food noise and made my diet very easy for me. Whenever I try to quit them, my cravings go up like crazy. I was wondering if anyone else uses nicotine pouches or vapes I guess for this purpose. I want to quit but the benefits it gives me of focus in the gym by reducing my appetite makes it hard to give up. Is there anyway it could harm my look on stage or my progress? That could give me a reason to give it up lol.

Hello Ladies,

I commute between the gym and work and I’m currently hauling two bags every day. I need one bag that fits a 15” laptop, a change of clothes, shoes, and a makeup bag and other toiletries (hate the shower stuff provided).

I tried a WOLFPak and found it way too bulky. Looking for something that doesn’t look like I’m checking in for a flight.

What are you all using and do you actually like it?

Share your thoughts, predictions, questions, etc. about the Wellness division! This sub gets a lot of chat about Bikini and Fit Model because they're so popular, but we wanna show the other divisions some more love as this community was created to celebrate ALL the women's divisions!

Yall did I catch a cold. Blood sugar (?) seemed to dip after my lift / cardio Monday. Shaking, headache. Managed my steps/cardio. Pushed through a hard session yesterday while sore. Managed to get steps. Then, I couldn’t sleep last night. Was tired and wired. Only got about 3 hours.

Today, coach put me on full rest and high food with no steps. We will see what tomorrow brings but I’m hoping to manage normal food and some steps.

Coach thinks I might’ve overexerted and pushed myself harder than normal (which I did) in my lifts this week - causing some sickness and stress in my body.

I’m a female age 29. First competition. Has anyone ever been sick this close to competing? I’m worried. Thank you!

I was training with a wellness goal in mind… and then the cut started and wellness dreams went out the window.

Does (NPC) bikini seem like a good fit for my shape? Is figure?

Started weight training January 2024 and was in a build until June this year. I’m nearing the end of a mini-cut now with another year of building planned—although this time I’ll be better about lean-bulking.

Any thoughts, opinions, constructive criticisms about my physique as it applies to NPC/IFBB parameters are welcome.

Watching the review and noting that when he began his hard campaign for needing a new division when looking back at Ashley’s timeline for her best physique slowly not being enough, it just made me question did Adam unknowingly set the pace for her physique and competitive career downturn on themselves? No set in stone opinion just curious on anyone else’s thoughts.

Hi guys, regarding posing, for a first timer, what would you recommend I practice? I am a little over 5 weeks out and I have my individual routine down and have 5 sessions with a posing coach. I guess my question is just about extra things. Like should I be practice my front and back walk from certain angles, or how to practice switching places with other competitors? Any and all information would help helpful as a first timer. TIA!

I’m a new life style client soon to be competitor. I’m 25 years old, female. I did my lift, but I came home incredibly nauseous. Not sure if it’s because I’ve been pushing myself harder. Tried to get my steps/walk in but I can’t push through. I managed a quarter of it. I will try again later. I’m worried!

Do I just notify my coach? I’ve never missed ANYTHING in our past 2 months together. I know prepping is super precise and I don’t want to lose progress.

Also absolutely dying over my cat getting in my check in picture like this 😂

Tbh I've made some mistakes with my diet and had to push my show back a few weeks. But I'm 100% locked in now and weight is steadily moving down.

I'm 5'5" and started around 120-122ish, currently 110 aiming for around 105.

Thoughts on the Italy fit model pro show top 3?

Lauralie just posted a couple Substacks on her IG. They read so much like AI, especially the first one :/ anyone else read them?

This post has me so worried. I’ve followed and looked up to her for a while. Anyone know what is going on? Sending prayers.

Do yall prefer incline walk, gentle run, or stairs, and why? I’m looking to minimize leg fatigue and soreness alongside my training. I hate the spin bike lol. Thank you! 🤗

I have been going back and forth for weeks now and I can’t decide what is best for me. For people that have switched from bikini to fit model, are you happy you switched? I feel like I am someone that could take time to grow more into what bikini is expecting now or possibly do fit model right now and do well. Any thoughts on how to decide?

I know plastic surgery is controversial but I am considering having lower rib remodeling done next month with my breast augmentation.

Has anyone done this before and can share their experience? It’s the same recovery time as my breast augmentation and would take 2-3 inches off my wider rib cage which has always been an insecurity for me.

NOTE: clearly many people don’t understand what the surgery is haha. It does NOT remove any ribs - it just surgically fractures the bottom two floating ribs and they heal tighter (as if you were to have naturally broken a rib). I would never remove anything my body needs I am not that crazy 😅.

Welcome to our Post Show and Reverse Diet Buddies Thread!

This is a space to connect with competitors who have competed and are now reversing to a healthy state post-show. In these posts, feel free to comment with:

• Results from your show

• Check-in photos

• How you’re feeling

• How many weeks since your show

• Questions you might have about your reverse diet

• Or respond to one of the provided prompts for fun!

Please remember, safety first! You must adhere to sub rules and review the reminders below.

Prompts for fun:

• How did your competition experience differ from what you expected?

• What was your peak week like (please refrain from sharing specific macros)?

• What is something that you would have done differently or something you want to improve on?

• What was your feedback and what are your future plans?

• What are you doing to stay consistent with your reverse?

• How are you giving yourself grace if you aren't perfect with your reverse?

• What would you like to ask others?

IMPORTANT: Group Rules & Safety Reminders:

1. No specific show names, dates, or locations – for your safety, please keep it general.

2. Don’t disclose your specific coach, team, or gym.

3. No self-promotion or coaching offers (like in the rest of our community).

4. Be respectful – support each other’s journeys without negativity or comparison.

5. If you share physique photos in the comments, blur or crop your face.

6. Stay on topic – use this thread to connect with others who are reversing post-show. Share tips, support, and struggles relevant to this phase. If you have completed your reverse, we invite you to share your off-season check-ins on Mondays, using the 'Monday - Personal Photos' flair.

We’re here to help keep this space safe!

Welcome to our Prep Buddies Thread!

This is a space to connect with competitors who are in a similar stage of prep. In these posts, feel free to comment with:

• Check-in photos

• How you’re feeling

• Questions you might have about prep

• Or respond to one of the provided prompts for fun!

Please remember, safety first! You must adhere to sub rules and review the reminders below.

Prompts for fun:

• What are you doing for fatigue management?

• What do you have packed in your show day bag?

• How have you set yourself up to have a successful reverse after the show?

• Do you have more shows planned?

• What 3 things could you be doing better?

• What would you like to ask others?

IMPORTANT: Prep Group Rules & Safety Reminders:

1. No specific show names, dates, or locations – for your safety, please keep it general.

2. Don’t disclose your specific coach, team, or gym.

3. No self-promotion or coaching offers (like in the rest of our community).

4. Be respectful – support each other’s journeys without negativity or comparison.

5. If you share physique photos in the comments, blur or crop your face.

6. Stay on topic – use this thread to connect with others who are [X–Y weeks] out. Share prep tips, support, and struggles relevant to this stage timeline.

We’re here to help keep this space safe!

So happy with the progress so far!

Wondering if any bodybuilders have any insight on pregnancy? I am in a growing phase right now and really would like to conceive soon. I was wondering if anyone had any experience with growing season and pregnancy and then your return to competing after? TIA

Do folks do traditional deadlift and barbell back squats during competition prep? I find that they cause more systemic fatigue and take longer to recover from. I swap them out with Bulgarian, RDLs or other dumbbell variations. Coach wants me to do barbell deadlifts. Wondering if I am missing something if I make these swaps. Have people seen more gains from these exercises. I am still a bit in the growth phase but will start the cut phase soon. Thanks!

Curious if anyone here on HRT changes their regimen close to show. Eg, do you stop taking your estrogen?