Dylan Spillane Coaching

Posing mandatories at Muscle Contest - Sept 2025

Muscle Contest Stage Shots - 28th Sept 2025

Last prep session done at 

Final pump before stepping on stage for the last time this season 

My first year as a natural bodybuilder

What a ride

Haven’t fully processed it all yet, but I’m mad proud of how far I’ve come

Time to finish what I started

Let’s get it 👊🏻

2nd show of the season wrapped up

Very happy with the package brought to stage this time around and I think the placing was correct and a well deserved 1st place for

Its so sick spending time back stage with other competitors as we all graft hard to make it to show day

Anyone that came to show support today your all the best honestly

thank you for the perfect peak 🧙‍♂️

Bodybuilding wag for show 2 of the season

Mom and Dad coming to watch

Getting mogged by .amcd

You don’t need to do anymore check-ins

Roll on the last show at NBFI next Sunday

1 day out from

Final Leg Session Before Show 2
Monday wrapped up the last lower body session ahead of stepping on stage again.

At this point in prep, it’s not about chasing big numbers or brutal intensity. The focus is on maintaining muscle fullness, stimulating blood flow, and managing fatigue, not pushing to failure.

Every rep, every set has a purpose. Less about excitement, more about ex*****on.


1 rep in reserve across the board | Session below 👇🏻
Seated Hamstring Curl – 2 sets
Leg Extension – 2 sets
Hack Squat – 1 top set
Leg Press – 1 set
Lying Hamstring Curl – 2 sets
Adductor Machine – 2 sets (not filmed)
Dumbbell RDL – 1 set
Standing/Seated Calves – (not filmed)

Keeping things tight, clean, and consistent. Every movement serves the bigger picture and the focus is bringing the best look possible in just a few days time.

Stage shots

Stage shots from

First show of the season

Happy with the condition we brought to the stage

Looking back on the show day it was a very cool experience and I’m just hungry to do better

Posing is what I believe let me down to present a better look but it’s in my control to improve which is a positive takeaway

8 days to bring it for show 2

Nailing a diet phase isn’t just about eating less.

To get real, sustainable results whether it’s fat loss, muscle gain, or body recomposition you need to look beyond calories.

These 4 factors play a key role

Training: Training intensity alongside ex*****on helps preserve muscle and improves body composition. Dont leave the mind wander when you starting feeling slightly hungry and bodyweight drops.

Sleep: Poor sleep impacts hunger, recovery, and decision making. Aim for 6-8 hours

Meal planning: Having a plan reduces decision fatigue and helps you stay consistent. Cut out the macro approach and just follow something more consistent. Consistency leads to more predictable outcomes

Avoid comparisons: Your journey is unique. Focus on your progress, not someone else’s pace. Comparison is the thief of joy

Dial in these basics, and your diet phase will be far more effective and manageable.

If you need help with structuring your goals and want to the held accountable to a high standard

Reach out to me 🤝

Pull Highlights

21 days left of prep

2 shows to go in my first season

Looking back on the last 5 months, I’m proud to say I’ve committed myself fully, all while working a 9 to 5

People often say, “How do you manage it all?” or “I could never do that while working”

But the truth is, you can

It’s not about having more time. It’s about using your time better

Most people aren’t as busy as they think. They’re just not being intentional

Start asking yourself the hard questions
Is what I’m doing actually improving my life?
Am I being honest with myself about my effort?

If you’re struggling to juggle a busy schedule but still want real results, message me

I’ve done it for years and have helped people in the same position you’re in now