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Prep & Reverse

Show Tiers

Show Schedules

Divisons (NPC based)

Women's Physique

Women’s Bodybuilding

Women’s Wellness

Men’s Classic Physique

Women’s Fitness

Men’s Bodybuilding

Women’s Bikini

Women’s Fit Model

Women’s Figure

Men’s Physique

Justin Randell (NPC Northeast Head
Judge & IFBB Pro)

Preslee Brown
(NPC Super Heavy Weight
Competitor)

Justin Amy (OCB Classic Pro)

Jana Frattellone (OCB Figure Pro & NPC Fitness)

Gabrialla Ficano (IFBB Pro Bikini)

Cait Clark (NPC Wellness)

Regional (Amateur): Compete in to qualify for a national show, gain show experience, and get an understanding of stage presence

National (Pro Qualifier): Compete in for a chance to earn and IFBB Pro card. Different shows have different rewards but typically first in the class or overall will get a pro card.

IFBB (Pro): The highest league of bodybuilding where you’re typically competing for points or for a chance to go to the Olympia.

In a reverse diet, you should stay as strict as you were with your prep protocol. This is a time where your body is very sensitive, and your hunger signals may be confusing you. it’s important that you stick to plan and slowly up your calories and reverse out of your dieting stage. The point of a reverse is to allow your body to safely gain your body fat back, get your hormones back in the correct level and find your energy again (and of course start building muscle!) These are typically done with again either a meal plan or macros. A lot of people tend to choose macros for a reverse diet since it gives you the illusion of a bit more food freedom. You will begin to introduce a few more cheat meals to get you feeling comfortable again.

Reverse Diet

In prep for a bodybuilding show, you will typically receive macros or a meal plan that fits your deficit the most accurately. In addition to this, your coach will give you checklist that include step count, cardio amount, workout amount, supplements, and other things that may be monitored during your prep so they can have control variables. You will check in with your coach once or twice a week by sending photos of your mandatory poses, your weight and any updates. Your coach will then adjust your protocol based on the feedback you have given them. In prep, you will typically receive a few free feed meals that will keep your motivation and energy high. These may also give you a metabolic spike to keep you losing weight. A week out you will enter peak week where your body has been depleted and you will begin to refill carbs and monitor water and sodium intake to keep your muscles full on stage.


Prep Diet

NPC Schedule

OCB Schedule

@NEbodybuilding

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