USA Physique

Good luck and tomorrow at the NPC North Americans!

Two weekends ago, took the stage for just the second time, but you’d never know she’s a newcomer. No longer a true novice, she competed in both the Novice and Open classes, and what a day it was!

Tori not only won the Overall Bikini Class, but she also placed 2nd in the highly competitive Open Class. 🥇🥈

In just her second NPC show, Tori is now Nationally Qualified...an incredible achievement that’s just the beginning. We’re heading into the offseason with a focus on growing her glutes and hamstrings, with her sights set firmly on becoming an IFBB Pro. With her mindset already at a pro level, there’s no doubt she’ll be ready to compete at a national show next year. 💪

Tori never complains about being tired or hungry. No matter what challenge I throw her way, she takes it head-on. The sky’s the limit for this one—just watch and see. 🚀

Two weekends ago, made his highly-anticipated return to the stage after taking a break for several years. Competing in an OCB Pro Qualifier, he entered the Classic Physique category and delivered an outstanding performance, placing 2nd—just one spot shy of that elusive Pro Card. 🥈

The judges loved what they saw, but their feedback was clear: with just a bit more tightness and perhaps a move up to bodybuilding, Brian could be unstoppable. And knowing Brian, who’s an absolute animal in the gym, always outworking everyone around him, there's no doubt he’ll overdeliver next time around. 🦁

This comeback is just the beginning. The fire’s been lit, and the next chapter promises to be nothing short of epic. Stay tuned, because Brian’s about to take things to a whole new level!

Two weekends ago marked a monumental moment for .pro.mama.bear.muscle as she made her IFBB Pro Debut, two years after earning heR IFBB Pro Card in 2022. Stepping onto that stage against some of the fiercest wellness competitors, all gunning for the finals spot at this year's Olympia, Amanda held her own and secured a proud 7th place finish. 🌟

Yes, she might still be a touch undersized, but her conditioning was on paint according to judges feedback. Amanda has come a long way from the competitor who won the Overall at Ben Weider Nationals two years ago. It’s like she’s a completely new athlete, reborn and ready to take on the best.

But here’s the best part—Amanda’s journey is far from over. She’s taking a year (maybe two) off, not just to grow and refine her physique, but also to spend precious time with her daughter, who's about to embark on her own exciting journey as she enters her Senior year of High School. 🎓

If Amanda's transformation during her last break is any indicator, the next time she steps on stage, she’ll be an unstoppable force. The future is bright, and I couldn't be more proud of what she's already achieved and what’s yet to come. This is just the beginning! 🚀💥

Posing Coach:

Team USA physique had a busy weekend as three competitors took the stage at three different shows. But here is the quick recap:

🔹.pro.mama.bear.muscle placed 7th in Wellness at her IFBB Pro Debut.

🔹 won the Bikini Novice Overall

🔹 placed 2nd in Open Classic Physique

Congratulations on jobs well done by all!
More details coming later as we prepare to travel this weekend to Phoenix for Pro Debut and the following weekend as and take the stage at the North American in Pittsburgh!

🌟 It was her time. 🌟

At the NPC USA Championship, achieved her dream and became an IFBB Pro!

The moment she took that first step during her individual routine, Natalie, Karin, and I all got chills.

We knew.

Her balance and conditioning was on point. Her posing was MASTERFUL and stage presence captivating (thanks Karin aka, ), as she worked the panel with her eyes and expressions... they just couldn’t take their eyes off her. They felt it!!!

When it was time for first callouts, Valerie was moved straight to the center and never moved. 💪✨

Three years ago, at this same show, Valerie missed her pro card by one spot. It was a long prep, but she came up a little bit short. The main feedback? A little more conditioning and growing her upper body.

Valerie intended to take a year off, but as a new coach with USA Physique, she dove into her training and studies, completing the National Academy of Metabolic Science Tier 1 and 2 certification program (Thanks Dr. )and started putting her all into coaching and began to excel.

But competing never left her mind or heart. She knew she was destined for more. She kept hitting the gym, working, and grinding away. When the time was right, she started prep.

At the beginning of this year, it was time. So off to work we went.

What I love about Valerie... she is so cool, calm, and focused. She's not one to rush. Never complained ONCE about being hungry, tired, or fatigued. She knows it's just prep life. You expect and accept it and "embrace the suck." She followed the plan to the T. When she had ideas (and she had many good ones), we discussed them. Whatever the outcomes, she did the work. Every challenge was a lesson learned. Every obstacle was faced head-on. No excuses. No complaints.

That’s how champions are made!

Congratulations, Valerie, on becoming an IFBB Pro! Your dedication and hard work have truly paid off. 🎉🏆💪

🎉 Huge congratulations to for stepping on stage for the first time and taking home 3rd and 4th place at the NPC Tampa Extravaganza! 🎉

Tori is a True Novice competitor and just made her debut, showcasing an incredible competitive spirit and determination. Taking home a 3rd and 4th place is a solid start, but Tori felt a bit disappointed. That sting of wanting more is exactly what drives champions to greatness. It's that fire, that relentless drive, which pushes one to success.

As Tori said, "That feeling only lasted for about an hour. I know what I need to do to improve, and I'm ready to do it." This mindset is exactly what we want to see in our athletes. Tori has a strong base to work with, and her willingness to learn and improve is what sets her apart.

🔥 With a strong base and an unstoppable mindset, Tori is just getting started. The hard work and dedication she's shown are just the beginning of what promises to be an incredible journey. We're excited to see her growth and achievements in the upcoming competitions.

We have one more show to do this season, and there are things we can work on between now and then. With another solid offseason, I'm telling you, watch out for this one! Tori is on a mission, and her journey is just beginning.

Posing Coach:

Repost •

LET’S GET TO KNOW, AMBER JOHNSON, 2024 NPC Northcoast Championships BIKINI NOVICE Class A 1st Place Winner!

WHERE DO YOU LIVE: “Peninsula OH”

OCCUPATION: “Business Process Consultant”

YOUR INFO: Instagram

FAVORITE SOCIAL MEDIA TO USE: “Instagram”

HOW LONG HAVE YOU BEEN COMPETING: “1 season”

ANYTHING SPECIFIC THAT GOT YOU IN TO COMPETING/ WHY DID YOU START: “I decided I wasn’t getting any younger and there would never be an “ideal” time to start so I needed to just go for it.”

WHERE DO YOU TRAIN/GYM NAME: “Powerhouse in Streetsboro”

TEAM NAME/ TRAINER’S NAME:

WHEN I TRAIN, I MUST HAVE: “My AirPods, nothing worse than a silent workout.”

PET PEEVES (IN OR OUTSIDE OF GYM): “Slamming a stack/weights, not taking plates off machines.”

FAVORITE BODY PART TO TRAIN: “Delts and glutes.”

LEAST FAVORITE PART TO TRAIN: “Quads”

FAVORITE MUSIC/SONGS TO TRAIN TO: “My gym playlist is such an eclectic mix, I love everything.”

WHO INSPIRES YOU OR WHO DO YOU ADMIRE: “My kids inspire me to be the best version of myself possible. Setting a positive example for them carried me through prep.”

WHAT IS SOMETHING YOU ARE VERY PROUD OF: “Seeing this prep through, I had a lot of health and personal challenges, but didn’t give up.”

WHAT ARE YOU LOOKING FORWARD TO: “Growing, hopefully.🙂💪🏻”

SOMETHING INTERESTING ABOUT YOU: “I was legally blind most of my childhood.”

FAVORITE QUOTE YOU LIVE BY: “Success is a series of small wins.”

I’D TOTALLY BE LOST WITHOUT: “Reminders and to-do lists. I can be very forgetful.”

I’M A LITTLE SCARED OF: “Failure.”

GUILTY PLEASURE(S) IN LIFE: “Taco Bell, trashy reality TV.”

FAVORITE BOOK OR MOVIE: “Happy (documentary)”

FAVORITE PLACE TO GO TO: “The gym, Starbucks is a close second.”

FAVORITE CHEAT MEAL: “Anything from Taco Bell😂”

FAVORITE “DIET” MEAL/RECIPE TO SHARE: “Greek yogurt with sugar free jello pudding mix, also, hearts of palm as a pasta replacement.”

MOST EMBARRASSING (GYM) MOMENT: “Standing up too fast and smacking my head on a machine and nearly knocking myself out.”

CONTINUED IN COMMENTS:👇

With so much focus on what's currently going on, I wanted to take the time do a throwback post. The first person who came to mind was . One of our figure competitors who now has her eyes set on WPD.

Amber started with us back in February 2021 weighing 196 lbs. Fast forward to October 2023, and she hit the stage at an impressive 150 lbs.

We are talking about nearly 50lbs!!!

Her journey has been amazing to watch – from her dedication in the gym to perfecting her posing.

Amber's hard work and commitment truly paid off, and we're so proud of her transformation. It's been a fantastic journey, and we can't wait to see what she accomplishes next! 🌟💪

🌟 Unsung Heroes of Show Day 🌟​​​​​​​​​
Competing in a bodybuilding show is more than just hitting the stage. It’s a whole production, and there are so many incredible people behind the scenes making it all happen. From the expeditors who ensure we're lined up and ready, to the tanning experts who make sure we look our best under those unforgiving bright lights, and the amazing folks who glaze us, secure suits, and so much more.

One standout hero is Mrs. Stacy.

I will never forget how she took care of Stephanie at the 2023 NPC Universe national competition, when she won her IFBB Pro Card. There were some suit issues that needed immediate attention, and Stacy went above and beyond to ensure everything was perfect. Despite the busy and hectic day, she handled it with a big smile, like it was the most important job in the world. For the competitors, it truly was.

I watched Stacy's detailed care and was so impressed. The relief on Stephanie's face said it all when Stacy smiled and gave her the big "ok!" Stacy then turned to me, smiled and winked...and said, "She's got this!"

After finals, with Pro Card in hand, Stephanie went straight back to Stacy and took a picture with her. She wanted to show her gratitude for playing a big part in her success and experience that day. You could tell how much it meant to Stacy, you could see it in her smile and eyes. She then picked me up (all 215lbs of me) and gave me one of the best hugs I've ever had!

To every competitor, remember to thank those backstage heroes who make the magic happen. The pace is up and down and high stress levels can make it easy for the job these folks do to go unnoticed. But try to remember that these incredible individuals ensure everything runs smoothly.

The next time you are getting ready to shine on the stage, try to take a moment to say "thank you" – they do an amazing, often thankless job.

𝐈𝐦𝐩𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐁𝐢𝐤𝐢𝐧𝐢 𝐔𝐩𝐠𝐫𝐚𝐝𝐞𝐬 Here’s a side-by-side of at 7 weeks into her first prep in 2023 at 131 lbs and now 10 weeks into her second prep in 2024 at the same weight. The changes are amazing! 💪

In 2024, Kate's physique is leaner and more balanced, perfectly fitting the NPC/IFBB Bikini standards. Her upper body now complements her lower body, with improved shoulders and posing. Her back pose shows major gains in her upper glutes and hamstrings. And remember, this is at the same weight! By the time she's stage-ready, her glutes will be round and flow beautifully into her hamstrings. 🏋️‍♀️

What’s her secret? Kate's hard work and dedication! She stayed on top of her nutrition and training during the offseason, avoided temptations, and managed hunger. During the first few weeks post-prep we held her weight while significantly raising her calories, then took a moderate approach to weight gain. This helped stabilize her hormones, improve insulin sensitivity, and keep her at prime muscle building body composition levels. She even boosted her maintenance calories to an impressive 3,200 per day!

Now, in week 10 of prep, she’s averaging just over 1lb of weight loss per week, consuming 2,400 calories. 🚀

Posing Coach:

Kate's 2024 journey is just beginning, and she's set up for an amazing year. Stay tuned to see how she uses her solid foundation! 🔮

Feel like you're putting in the work but not seeing the results like Kate? With our coaching, Kate learned to manage her nutrition, stay disciplined, and train smart. Now, she’s seeing amazing progress.

Let us help you turn your hard work into real success like Kate. Drop the word “GOALS” in the comments below, or send us a DM.

𝐈𝐦𝐩𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐁𝐢𝐤𝐢𝐧𝐢 𝐏𝐡𝐲𝐬𝐢𝐪𝐮𝐞 𝐔𝐩𝐠𝐫𝐚𝐝𝐞𝐬 Here’s a side-by-side of Kate Mejia at 7 weeks into her first prep in 2023 at 131 lbs and now 10 weeks into her second prep in 2024 at the same weight. The changes are amazing! 💪​​​​​​​​​
In 2024, Kate's physique is leaner and more balanced, perfectly fitting the NPC/IFBB Bikini standards. Her upper body now complements her lower body, with improved shoulders and posing. Her back pose shows major gains in her upper glutes and hamstrings. And remember, this is at the same weight! By the time she's stage-ready, her glutes will be round and flow beautifully into her hamstrings. 🏋️‍♀️

What’s her secret? Kate's hard work and dedication! She stayed on top of her nutrition and training during the offseason, avoided temptations, and managed hunger. During the first few weeks post-prep we held her weight while significantly raising her calories, then took a moderate approach to weight gain. This helped stabilize her hormones, improve insulin sensitivity, and keep her at prime muscle building body composition levels. She even boosted her maintenance calories to an impressive 3,200 per day!

Now, in week 10 of prep, she’s averaging just over 1lb of weight loss per week, consuming 2,400 calories. 🚀

Posing Coach:

Kate's 2024 journey is just beginning, and she's set up for an amazing year. Stay tuned to see how she uses her solid foundation! 🔮

Feel like you're putting in the work but not seeing the results like Kate? With our coaching, Kate learned to manage her nutrition, stay disciplined, and train smart. Now, she’s seeing amazing progress.

Let us help you turn your hard work into real success like Kate. Drop the word “GOALS” in the comments below, or send us a DM.

Success in bodybuilding isn’t just about lifting weights or following a strict diet. It’s about pushing yourself and never giving up, no matter how tough things get.

Meet . She competed as a bikini competitor eight years ago, and since then, life has thrown her some serious challenges. She dealt with a lower back injury and had a Mastopexy and Breast Augmentation in 2021, which limited her exercise options.

We were basically starting over.

On top of that, she juggled three jobs from January through February, and two since then, all while raising a toddler and dealing with a lot of stress.

But Thuy never gave up. She stayed committed, pushed through.

In her first show, she took home 2nd in True Novice, 3rd in Novice, and even a 3rd in Open Class Bikini. Two weeks later, she took 2nd in the Open Class in won her National Qualification. 🎉

Thuy was a dedicated athlete throughout her prep. She knew the situation wasn’t ideal but gave it her all anyway. She stuck to her training and diet plan and always asked for guidance when needed. Our communication was constant and her feedback was super valuable.

Thuy’s journey shows that determination and perseverance can take you further than any coach. Keep pushing, keep fighting, and remember, the greatest victories come after the toughest struggles.

𝐇𝐚𝐫𝐝 𝐖𝐨𝐫𝐤, 𝐑𝐞𝐚𝐥 𝐑𝐞𝐬𝐮𝐥𝐭𝐬!

Round II coming up for ! In her first year of competing in Bikini, she's snagged three 1st place 🥇 trophies and a 3rd place 🥉Talk about starting strong!

Kate was like a Blue Chip for a True Novice competitor. Imagine a top draft pick in pro sports – that's her! She's showing everyone what hard work and dedication can do.

Coaching someone like Kate is more than just winning (though it doesn't hurt😎); it's about building a champion’s heart. It’s about being dedicated, patient, and open to learning. Kate nails it all. She’s the definition of . Her passion, openness to feedback, and drive for excellence really set her apart.

Think you got the same attributes that Kate has and want to do something special with them? Reach out in my DM and let's have a conversation to see if you would be a good fit like Kate.

Posing Coach:

20 years ago, I became a better man because of you. We've faced ups and downs, successes and failures, happy and trying times. Through it all, we’ve never yielded and always come through together. Happy anniversary to the love of my life.

🚨 Big Win Alert! 🚨 With a backstory!😈

just crushed it at the Southern California Championships, taking home 1st Place in Open C Class Bikini title.🏆

Just last week, she placed 3rd when things didn’t go as planned, but this weekend? She was unstoppable.

The transformation was unreal, like watching a whole new competitor on stage.

Want to know the full story behind this incredible turnaround? Stay tuned—it's one you won’t want to miss! 🔥

Posing Coach:

Repost from
•
You gotta see this. This is not some "90 Day Transformation." This was a transformation for life.

No tricks, gimmicks or shortcuts...just real work, and real results. Fat lost, confidence gained, metabolism strong, perspective changed, self love established!

It's a win all around.

Today, we honor and remember the brave men and women who made the ultimate sacrifice for our freedom. Your courage and dedication will never be forgotten. 🇺🇸

First Place Pro Win: We celebrate an extraordinary victory! , at 58 years young, has shown us the indomitable strength of the human spirit by securing first place in her SNBF Pro Show.

A survivor of breast cancer and now a champion OCB/OWU/NGA Masters Pro Bikini Competitor, Lisa's journey has been nothing short of inspirational. After taking a year off to spend time with her late husband, life threw her an unimaginable challenge with his passing last year.

Yet, in the face of such profound loss, Lisa has risen with remarkable resilience and determination. She honors her husband's memory and support by pushing forward and achieving greatness.

Today, we don’t just celebrate a first place finish; we honor a warrior who teaches us that through perseverance and the power of the heart, no obstacle is too great to overcome. 

Congratulations, Lisa, your strength and spirit are truly awe-inspiring!

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How Much Protein Needed When Dieting | Build Muscle and Lose Fat Are you curious about protein intake when dieting and your goal is fat loss loss or build muscle? Learn how to Diet Smart. This video breaks down the essenti...

Another fantastic weekend for Team USA Physique as takes home a 1st Place Pro Bikini Win!

Details to follow sometime next week!

I can't count the number of times I've been told, "Chet, you should do a video about your own journey and share it." I get it—most of my posts are about my clients, both lifestyle and bodybuilding, and I often get wrapped up in their achievements.

But here's the thing... my story might seem kinda boring. There's no "trick" or "gimmick," no special food or supplement. It's really about the basics: eat less, move more, find a plan that works for you, stick to it, and resist the conveniences and comforts that lead us astray. Then, once you've reached your goals, maintain discipline and slowly increase your calories so it's sustainable.

It really is that simple. But simplicity doesn't mean it's easy. There are struggles and sacrifices. Over time, though, you might find you can reintroduce those little "things" you gave up.

Anyway, here it is. I hope it inspires or helps in some way!

How I Transformed My Dad Bod in my 40's | Shredded in my 50's 🌟 Ready to transform your dad bod into a fit bod? Join IFBB Pro Coach Chet Nichols as he shares the ultimate guide to sustainable weight loss and maintainin...

Last Saturday, Amber nervously stepped on stage in a tough class of 13 True Novice competitors. She slipped out of Top 5. Thanks to the support from fellow teammate Kate Mejia, she regained composure.

With all the adversity this young lady faced this prep, I knew Amber wasn’t done!

Realizing we needed more fullness, we increased her water intake and added a gram of sodium. Surpassing others that beat her earlier, she secured a third place in the Novice class. The change in her physique was notable.

The momentum continued as we continued to increased her water, she peaked perfectly for the Open Class. Throughout the event, she visibly filled out and tightened up. The judging panel noticed.

Surpassing seasoned competitors, she secured third place in the highly competitive Open Class. It was a beautiful sight to see.
�In her own words:

My “most memorable moment of show day was when you guys said 'there she is' about my stage presence coming out for Open class. It truly made me realize how powerful mindset is…I realized I could either spiral and ruin things or boss up” and make the most of it.�
Amber did mention one thing she would do differently, that is to “bring a gallon jug” with her everywhere, noting the huge importance of staying fully hydrated. She also said she would try to “have more fun and relax more."�
"SO glad I went all in when I decided to compete. Learning posing in the offseason and practicing for months without the added stress and pressure of prep helped with my comfort and confidence."

Amber recognizes not only the physical preparation, but the mental resilience required in this sport. She continued, "Bodybuilding has taught me patience and perseverance, every single box you check off is an investment in yourself."

Amber also praised our approach to prep, contrasting it with others: "I saw other girls suffer through strict meal plans and unsustainable methods. Our precise and strategic approach, creating stability and predictability for my body, made me confident in my choice."

Well done, Amber. Your journey inspires us all! 🌟🏅

Posing:

The show isn't over until finals are done!

It may have been first show, but she experienced a lot, held her ground, and finished STRONG!!!

doesn't cut it, but it will have to do for now. Details next week!!!! 😎

Understanding what Flat vs Full looks like.

Are you able to tell the difference between flat vs. full, and how that plays a role come show day?

Beyond the glutes, the shoulders and quads are key indicators of whether a competitor is filling out appropriately as the competition nears. We're using Team USA Physique and IFBB Pro as one example. In the picture on the left, Stephanie is “flat” compared to a more “full” look in the picture on the right. Even without a trained eye, you can easily see the difference. That is one of the great things about using the shoulders and quads for quick visual representation.

NOTE: She won the overall and several weeks later won her IFBB Pro Card and NPC Universe.

In the second image (swipe left), we feature USA Physique Coach and Competitor , who is currently deep in her prep and several weeks from her first show. You can see her appearance in the morning when she's still flat, and then later in the day after two meals and 80 oz of water. Her arms and her glutes tell the tale. The difference is notable and will get even more pronounced as she gets leaner.

The transition from flat to full is primarily driven by three factors: water, glycogen, and sodium. Sodium and glycogen (derived from carbohydrates) act as solutes, which follow water into the muscles, creating fullness.

Understanding this process is crucial for competition day. Recognizing how your body reacts to these variables and knowing the difference between a flat and full look is essential. If you limit any of these three factors, your muscles won't achieve the fullness necessary for optimal stage conditioning.

How have your peak weeks gone? What did you do to achieve fullness, what did you notice as the stage approached. Did you learn anything.

Let's have some conversations and learn from each other.

COMMITMENT IN ACTION: Reflecting on the journey to success in bodybuilding, commitment stands out as a critical factor. A prime example of this is Brian (), who embodied dedication at its finest. Back in 2019, he consistently followed through with every requirement, from impeccable nutrition to intense workouts, without a single complaint, always putting in maximum effort.

Brian hasn't competed since 2019, but he recently started his contest prep again, signaling the exciting return to his bodybuilding journey.

But looking back, Brian had an impressive year, competing in two shows, shedding 40lbs to reach a lean 172lbs—9lbs lighter than the previous year. His efforts paid off spectacularly, earning him an NPC National Qualification by securing 1st Place in Men’s Open Bodybuilding at the NPC Night of Champions. He wrapped up the season with top placements, including 1st and 4th in bodybuilding and 3rd in Classic Physique.

We look to Brian having a very successful and exciting year!

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