Weekly Check-In Template for Bodybuilding Coaches

Use in FirstRep form

Contest Prep Nutrition

Tracking nutrition timing is crucial for maximizing muscle retention and fat loss during contest prep.

Aa Meal Timing *

Enter meal times (e.g., 8 AM, 12 PM, 4 PM)

... Macronutrient Breakdown *

Enter macronutrient targets (Protein, Carbs, Fats)

Posing Practice Schedule

Regular posing practice is essential for stage presence and performance.

vv Practice Days *

# Practice Duration (minutes) *

Enter duration

Reverse Dieting Plan

Proper reverse dieting helps maintain muscle while gradually increasing calories post-show.

# Starting Calories *

Enter starting calories

# Weekly Caloric Increase *

Enter weekly increase in calories

Training Split for Lagging Body Parts

Adjusting training splits can help focus on lagging muscle groups for balanced development.

v Lagging Body Part *

# Frequency (times per week) *

Enter frequency

Peak Week Protocol

Following a peak week protocol is critical for achieving optimal conditioning for competition.

... Water Intake Plan *

Outline water intake changes

... Carb Loading Strategy *

Detail carb loading plan

Weekly Progress Tracking

Tracking progress weekly ensures accountability and allows for adjustments.

# Weight *

Enter weight in lbs

# Body Fat Percentage *

Enter body fat percentage

... Notes

Any additional notes or observations

Why Use This Template

Structured Approach

Provides a clear structure to monitor various aspects of bodybuilding prep.

Comprehensive Tracking

Covers all critical areas such as nutrition, posing, and training.

How to Use

Fill in each section with the relevant information weekly.

Review progress and make necessary adjustments based on feedback.

Customization Tips

Adjust meal timing based on individual schedules.
Incorporate different posing styles in practice.
Tailor the reverse diet plan based on personal metabolism.
Change training split frequency based on recovery.
Use photos to track visual progress.

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Frequently Asked Questions

How often should I check in with my coach?

Weekly check-ins are recommended to stay on track and make timely adjustments.

What if my weight fluctuates?

It's normal for weight to fluctuate. Focus on overall trends rather than daily changes.