Mind Performance Health

📖 Men's Physique Bodybuilding Push Day Workout

Focusing on upper chest, shoulders, trap and triceps.

This is an example of a men's physique workout program I've used previously to help bring up lagging body parts in the above muscle groups by increasing load and tension over time.

🤝

📖 Refeed strategy for men and lady bodybuilders that want to retain their lean muscle mass as best as they can during a cut or fat loss phase.

The above images are some guidelines that I use with my my bodybuilding athletes, when they are dieting down for their competitions.

I will incorporate refeed days as the athletes get leaner to help retain lean body mass, maintain a certain look + help with diet stress.

I have had athletes go all the way up to four refeed days in a week, with only three days of being in a deficit, Because we were able to achieve the desired fat loss a couple weeks before the show date.

Earn your refeed days 👊🏻

📖 Ladies fitness model case study.

An important note with Sally was that we found she didn't require too much of a carbohydrate load, and one day was enough to do the job. However, on show day we did find that we required more carbohydrates than planned due to the fact of her flattening out between each walk out.

Sally had a physique that was able to hold her fullness quite well, and the trick was to really bring in the conditioning and dry look, which ultimately helped her placings in competition.

The above are some basic guidelines that we followed, but we also looked at:
- quality of food
- decreasing digestive load
- reduced inflammation
- sodium and electrolyte balance

to help bring our best physique to the stage.

Proud of the Mind Performance Health Personal Training coaches leading by example Bailey Burrows-Dukamp and Rhys showcasing all their efforts over the weekend. Walking away with some respectable placings.

The boys now have nationals in 2 weeks and will be looking to improve.

Let’s get it 🤝

📖 Natural Pro Men's Classic Physique Peak Week Case Study

“Jo-wow” and I would check in daily so we could adjust and be reactive when we needed to during peak week. The above slides are some of the changes we made to fine tune his physique for the stage.

We also found that two days of carbohydrate load worked better than one. Otherwise, we would end up with a much flatter physique.

On show day, we also found that we needed to increase the carbohydrate intake before his walkouts beyond the expected target to make sure his muscles were full, but also were very mindful to still maintain his conditioning.

Body weight: 68kg

great work 🤝

Bailey Burrows-Dukamp showcased a new and improved physique Pro League Australia NSW championships and walked away with a 🥉 place.

Nationals up next!

Peak week case study 📖

Noting, not all peak weeks are the same and often we need to adjust depending on the feedback.

I also have a few more details I sprinkle in for my athletes, but here’s some details and a interesting scope for Bailey Burrows-Dukamp peak week this week.

Natural Pro League Australia men's physique athlete Bailey Burrows-Dukamp morning look after 1,000g carb load yesterday.

We are getting ready to consume another 800g carbs today for the second carb load and all in place to bring a new and improved look and presentation to the stage this weekend.

Let’s go 😎

Layla joined dad for her first big run, Luca crawling and a nice reminder that these days I need to spend more time warming up.

Family trip Elisha Pritchatt