# 198: HOW WE ACTUALLY STRUCTURE A CONTEST PREP (PRE-PREP, RATE OF LOSS & DIET FOODS)

Page: https://stenobird.com/podcast/bodybuilding-down-under-5456412/198-how-we-actually-structure-a-contest-prep-pre-prep-rate-of-loss-diet-foods
Text version: https://stenobird.com/podcast/bodybuilding-down-under-5456412/198-how-we-actually-structure-a-contest-prep-pre-prep-rate-of-loss-diet-foods.md
Podcast: [Bodybuilding Down Under](https://stenobird.com/podcast/bodybuilding-down-under-5456412)
Published: 2026-03-03T18:00:00+00:00
Episode link: https://bodybuildingdownunder.podbean.com/e/198-how-we-actually-structure-a-contest-prep-pre-prep-rate-of-loss-diet-foods/
Audio file: https://mcdn.podbean.com/mf/web/ggcdd4d2bpmv5awv/198.mp3
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Duration seconds: 2267

## Resource

Welcome to episode 198 of the Bodybuilding Downunder Podcast! In this episode, we break down how we actually structure a successful contest prep from both a coaching and competitor perspective. The conversation dives into pre-prep phases, appropriate rates of loss, and the pros and cons of longer versus shorter prep timelines. We also explore when prep truly starts to feel like prep, how athletes typically respond to the dieting condition, and the role of mindset in navigating fatigue and hunger as the weeks progress. Finally, we share our personal experiences with diet foods during prep, why they can sometimes create more problems than they solve, and how simplifying nutrition can often make the entire process smoother. If you’re planning a contest prep or are currently in the middle of one, this episode provides practical insights to help you approach the process more effectively.

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## Transcript

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