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EBOOK: FD CONTEST PREP
FD Contest Prep: Your Complete Guide to Competition Think you’re ready to compete, but not sure? Want to know the ins and outs of being contest ready before you hit the stage? Wonder what diet adjustments you should make prior to competition? This book is an in-depth guide to getting in contest shape from 24 weeks out. Though it does include a sample “base” diet plan at 2500 calories, this book is really an all-inclusive guide to getting competition ready. Learn exactly what it means to get into contest shape. Get tips from Pauline on everything from diet and workout to tanning and suit selection. Though Pauline no longer competes, she has done so successfully and provides her perspective on the right way to prepare, and what mistakes to avoid. As outlined in the beginning, this book covers these topics:
You’ll learn a brief history of Pauline’s competition days and a whole lot more. This book is an excellent source of information even if you don’t plan to compete, but are just curious about what it entails. But be forewarned: competition pictures of Pauline just might inspire you to brave the stage yourself! "I am 6 weeks out from my first show, and I will be doing the BIKINI division to start out. I have been following the FD e-book, as well as the Contest FD e-book, per my upcoming show. I have been faithful with both, for at least 4 months now, and have been highly impressed with the results. I don’t know if you want to use anything as a testimonial, but I thought I would just give you some feedback. I have lost around 12 lbs thus far (I didn’t have a huge amount to lose to begin with), and have been keeping most of my muscle, but shedding the fat in the process. I have discovered that this is the ONLY low carb diet that leaves me feeling not completely starved, as I am eating all the necessary fibrous veggies that can satisfy my cravings, while being lower in calorie/carbs. The concept is excellent, and makes a great deal of sense to me! Anyway, I am 6 weeks out, and getting VERY nervous to see how the last week plays out with the reefed (I’ll probably just do 1 day’s worth instead of 2) and the water depletion, but yet excited to see how I finish out in the show! What a great learning experience!!" -Erika "Hi Pauline, Though I have been working with another coach, I have basically used YOUR principals on training and ESPECIALLY diet to prep for my last competition, WBFF Southwest Championships in Oklahoma City on Nov 10th, 2012...and I WON my Pro Card!! I'm now a WBFF PRO and I just love the Fighter Diet Lifestyle!!! You're welcome to use my pics I'm sharing with you to promote FD! A Dungeon Member & FD Fan forever! "- Jeannie  "Thank you so much for the Contest Prep eBook! I used it to prepare for my first ever figure competition and I can not stress enough how invaluable this book was to me. From diet to training to all of the little details in between that one might never think of, this book led me every single step of the way to helping me to bring my best presentation possible to the stage. Proudly, I not only won in the category that I entered, but I earned my pro card too! " -Maggie Corso
"My name is Kristen Moffett and I am a top 5 national level bikini competitor in the NPC. I had the pleasure of having Pauline as my trainer in 2010 and 2011. I cannot stress enough how instrumental her coaching and nutrition plan have been to my success as a bikini athlete. Her glute training principles have been life changing-the Butt Bible is a MUST! Building a fantastic butt takes hard work,old school leg exercises, good range of motion and engaging the glutes throughout each exercise. Pauline guided me every step of the way, always making sure I got the most out of my training. As for the nutrition piece, Fighter Diet allowed me to build muscle,get leaner and tighter than ever before and still provided me with the energy I needed for long workouts during contest prep. I never felt hungry or deprived. I had amazing energy for all of my workouts and my doctors were amazed at how FD in their words had "halted the aging process". Whether you are a competitor or just want to feel and look your best ,Fighter Diet is the quickest way I know to reach your goals and become the best version of yourself. Thank you,Pauline!!" -Kristen Moffett
"I am loving the contest prep guide!! I purchased it today and was so excited to read through it! The section on Tanning Prep was very much appreciated! I remember my first (and only show, so far) I thought I was super dark from the salon spray tan....but as soon as I showed up backstage I was told otherwise. And with no backup (did not even think of bringing tanning stuff) I lucked out when a fellow competitor shared her Dream Tan with me :) So, I really love how you stressed how dark you actually need to be and all of the details on how to manage the fake tanner mess! It is such a valuable resource for those of us who are first time competitors, or for those of us competing without a coach! Every little thing counts! So having a section of "What to expect Backstage" and what to bring that day....wow, stress reliever!!! All of the dieting tips (along with final touches) are pure gold!! I am really, really grateful to have this as my reference for my next show!!! I cannot thank you enough, you are a huge inspiration!!" -Rae R "This is me on stage following FDX2 on December 3rd 2011, POST comp I remained lean and HAVE NOT gained fat or weight like most girls do post comp with the binges, FDX2 has kept me in control of myself and my body AND my abs are even better! Thanks P! love you and Fighter Diet so much!" -Alyssa
"I've been working out over 10 years and followed workout fads galore. I did everything under the sun to get rid of the fat in my problem area with zero success. I've read books, studied countless hours, watched and worked out to thousands of workout videos, joined competitions, challenges, and even a fitness team knowing the goal I was reaching for was to have the body I wanted. I've never been a competitor so to me it hasn't ever been about going for a win. After years of seeking the secret teachings of getting rid of the fat that had been holding my ripped body hostage for years. I finally reached your site the secret teachings to my best body better known as FighterDiet. FighterDiet is what I had searched for nearly half my life. I began following the FighterDiet concept I saw changes quickly I became excited and confident again and was ready to set a goal to compete in a bikini competition. Here comes the hiccup. In the past I had messed around with the idea of competing and after I had found Fighter Diet was doing fantastic I left the concept somewhat not entirely as I became a member of a figure, fitness, and bikini competitive team with a totally different idea and direction of where and how to take my body. I joined the team out of being afraid to be compete on my own and secondary because my friends were/are on the team. (two bad reasons to join a team).The coaches vision is not my own and I already knew that going in and I still did it. (shame on me). After about a week of trying to follow this idea (prepared food and workout plan given by my coach) I knew I had already been there and done that in the past. It didn't work then and common sense told me it wasn't going to work again. I've tried to discuss in the past with my coach but it's his way as the only way. Just do what I say and you'll get to where you want to go. Well that way hadn't worked before and I knew what had worked FighterDiet and it is my way of life. As of now, I'm on the team can't wait to get off of because I know that my success isn't from what my coach is doing but what you have taught me Pauline. As of now I'm under contract with the team so this year I'll get on stage by God's will and grace, have a blast with my teammates and in the end when my contract is up I'll leave and move forward confident whether I compete or not that I can do this on my own. I have everything I need. My friends on the team may or may not be my friends anymore and either way is ok. I won't look back because you have taught me how to Fish. Fear put me in a place that I don't really want to be but I'll over come it. I can't give you credit publicly right now, but one day I will. Please know that when I hit the stage, that the time I spent in the gym was all me, but you gave me the tools for the total package; how to eat, how to workout, when to eat, when to refeed, how to get over and beyond cravings and more. Thank you for teaching me how to fish. I am grateful and indebted."- Anonymous
"Pauline :-),....You've done it again. I purchased your Contest Prep ebook and all I can say is WOW! I was nearly left speechless by everything I did not know. Couldn't stop reading. The book is very eye opening and I am glad I purchased it. Would not have expected anything less but you certainly out did yourself with this one.I was recommending this book to friends inquiring about competing without having read it (I had no doubt it was a great book). Now that have read it I can continue recommending it with the same complete confidence. My reaction : Blown away. This is incredible. My Goodness. You are such a blessing. Wow. I can't say enough. Speechless. Thank you again" -A.K Hey, Pauline. I tried to send this last weekend, but our server was messed up so I'm not sure you got it. I'll send again, just to be sure. Here's my testimonial for your Contest Prep ebook. What had only been a pipe dream came true for me on March 7th... As soon as I began weight training 3.5 years ago, people would ask me if I competed. Since I was also reading Oxygen and Muscle and Fitness HERS, I was familiar with the Figure and Fitness divisions within the NPC and IFBB. Attaining a body like that and stepping out on stage, came with mixed emotions. Deep down, I knew that I had the basic structure to do it, what I lacked was a sufficient support system and an effective nutrition program to see the process through to the end. I began to feel frustrated at what I saw as alack of progress. I just couldn't get as lean as I wanted to be, and the diets in those magazines always left me hungry and losing muscle every time I followed one. Although he always encouraged me to compete, watching my boyfriend diet for 2 previous competitions made me realize that if I wanted to compete, I couldn't do it his way. I can't eat those small portions, the same every day, all day long for 12 weeks or more. I knew that if I wanted to compete, I had to find a nutritional plan that would allow me to stuff myself on good food so that I was physically unable to eat anything else. And that's where Fighter Diet came in. I'd followed you through your blog for more than a year, but I just couldn't bring myself to purchase any of the ebooks until this past Christmas. I was being pushed to compete by everyone I knew. I understood what you were about, and I thought the FD concept would definitely help my cause. So at the first of the year I purchased The Concept, FDX2 and Contest Prep ebooks. I studied them through and through. I committed to competing at 11 weeks out, weighed 162 lbs, and began using the contest prep meal plan. Keeping my workout program unchanged, I began to lose body fat almost immediately, even without any cardio. Although I went through normal periods of cravings, they were usually associated with my hormone cycle so I knew they wouldn't last long, and I would focus those thoughts on my refeeds, carefully planning them out days in advance. Within 4 weeks, an entire 6 pack of abs was revealed and I kept losing fat on my hips and waist. In total, I lost 2 inches on my hips and almost 3 inches on my waist. I maintained a weight of around 152 lbs from weeks 8-4 and continued to lean out so much that no one could believe I wasn't actually dropping weight. At 4 weeks out, I added cardio to my day and started to burn muscle and fat at the same time...4 more lbs came off. During the last week of depletion, I wrung my body of the last bit of water. Stepping onstage Saturday morning, I had a 32" ribcage, 28" waist, and 33" hips weighing in at 141 lbs. (See attached picture) There's NO WAY I could have done it without your system. The plan changes slightly almost every week, and although I added more protein (I think you call it "personalized optimization"), I followed almost everything else. I also appreciated the helpful tips you have included about tanning and general stage prep. My boyfriend was impressed by how prepared I was for contest day. Thank you for what you do and what you represent, and I will continue to use and promote your concept to others! Sincerely, Kelli Brannen Moline, IL
"I LOVE, LOVE, LOVE this book... I printed this one out whereas the other ones I still have on my computer... I just got done reading every word for the second time and it's an awesome book, Pauline. Thanks for putting it out when you did. Just in time for me to starting to prep for a May 5th contest! I am excited! Can't wait to see how this competition compares to my last one. Thank you again!" Michelle Pallozzi "Pauline!!!! Where have you been all my life? I've been looking for this and I was recommended to purchase this by another IFBB figure pro. It was the best investment I've made!" -Stella "I love this ebook and I also get so scared of it. So much to think about I didn't even know about!" -Fiona L "Girl... Bring it on. I am going to get my pro card and this is just what I needed. I never get the right tanning look and didn't consider any options to the regular color procedure. Now you showed me another way! Super cool!" -Laura "Finally someone who proves you don't have to change your diet when you prepare for a show! I love FD and my coach tells me I need to go on a contest diet. Why??? I am getting cut and lean with FD so why???? THANK YOU for the step by step leaning out process!!!" -Titiana Burgovic "This was so comforting. I never know how to maintain muscle mass when I lean out. I now know it was cause I did all backwards." -Heather F "Oh my I would buy this even if it cost 3 x more...So worth it. And thanks for the lists of things to bring backstage. Comes in handy." -Carla "Hahaha, Pauline, you sure do have your tricks!!! And I loved reading about the myths!" -Tara S "I love the FD lifestyle and have done a couple of shows so far and went through horrible starvation diets where my cravings get out of control. I know with your contest prep I will not only come out successful but won't be dying of hunger either! Another wonderful section of this ebook is how you describe when to start prepping, when & how to carb load, makeup / hair/tanning advice, and an awesome pre-made workout plan! Seriously it is amazing how detailed this book is and how much you taught me. Bought all my groceries today and can't wait to start my new FD style contest prep diet" -Meg Orr "AMAZING!!!! I wish I had this when I had competed. I am telling everyone I know who competes or wants to compete about this e-book. Plus everyone in BETWEEN!!!"- Andrea "I started FDX2 about 7 months ago with the intention of building muscle and slowly losing body fat. I knew that someday I wanted to complete in figure. But at 42 years old it was either a long way off, or a pipe dream. I knew that diet was important so I was expecting that if my time came, I'd at least be part way there from Fdiet. And then the remainder of the process, hopefully, wouldn't be as miserable as everyone says it is. Well, I put my competition suit on a few days ago and am nearly ready for the stage already, and from FDX2 alone! No "dieting down". No excessive cardio. No misery. No starving. Sure, there will be some prep for contest day. But I'm amazed at how my diet of volume eating has brought me to this place without all the agony I've heard so much about from others. I have gained considerable muscle and shed a great deal of fat without ever feeling deprived! I now have the new Contest Prep ebook in my arsenal to prep me for my first show in April 2012. And I can't wait to bring Fdiet to the stage with me! " -Maggie"
Topics covered: What does it mean to be competition lean? Are You Ready to Compete? When to Start Preparing? How to measure progress Your Competition Dicipline Planning Your diet Checkpoints and Diet Adjustments Your Weight Training Routine Your Cardio Routine Week 24-1 Posing Tips Carb Loading Test Round Dairy concern How to deal with getting sick The Role of Sodium and H2O Tanning Prep Backstage Girls’ Stuff – Tips Travel Advice Post Contest Strategies
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