We’re excited to have you as part of the Body University competition team. Our mission is to provide consistent, high-quality coaching, guidance, and support to help you succeed both physically and personally.
With access to expert mentoring, customized programming, and ongoing accountability, we believe every client has the tools to achieve their individual goals. That said, your results ultimately come down to the effort, consistency, and ownership you bring to the process.
This site will serve as your go-to resource throughout your contest prep journey. We’re here to guide you every step of the way—and we can’t wait to see you shine on stage.
Happy Prepping,
Jason & Francine
Before You Begin
In order to begin your Competitor Program all clients must have the following items completed:
Complete this survey ASAP! Submit this so that we may create a customized plan for you. Get as detailed as possible about your heath and fitness habits.
Client Starting photos
If you did not have photos taken at the time of your initial consult, please be sure to bring a swimsuit and heels to your next in-person appointment.
Your starting photos will be added to a shared album created by us. All progress photos taken at assessments will be added to this album.
Non-local clients will need to send in their starting photos. Submit your first set of pics via text to Jason so he can create your shared album.
Download the Body University app. Use the email you provided when registering. Here you will be able to buy group sessions, book training sessions, posing sessions, and schedule your in-person assessments. App Store (IOS) Google Play (Android)
Bookmark the Body University online store. This desktop version allows for you to view purchases, update billing info, pending payments and more. Use the email you provided when registering.
Spread the word by showing your team spirit! Tag @bodyuniversity on your social media as you document your journey!
What to Expect
Once you have completed your questionnaire, Jason will begin to create your suggested meal plan accordingly. You will receive an email with your meal plans along with a text message to subscibe to your program calendar. Review the suggested program along with the FAQ section below. Jason will schedule an overview phone call before your start date. You are expected to follow the customized program on your start date.
Your complimentary posing lesson will be completed with Francine. She will reach out to schedule your posing lesson 12 weeks out from your scheduled contest.
Things you need:
Heart Rate Monitor
approved heart rate monitors are the Apple Watch, Polar FT4, and the Polar FT7.
As part of your program, all clients will receive the following perks:
Referral rewards. Earn $40 to use towards any service for sending referrals. Referrals must make a package purchase for you to earn the bucks.
Package sharing. You can share your package of sessions with family members and/or friends. *restrictions apply
Client specials and promotions.
Meal Plan Options
You will receive your four suggested meal plans prior to your start date. Review each meal plan and choose one to start with. Follow the chosen meal plan for a minimum of 7 days. You may choose to rotate to a different meal plan, but do so on a weekly (not daily) basis.
Below is a sample of a meal plan. It will include food items and quantity, calorie values, and macros values.
Program Calendar | Carb Cycles | Cardio
A program calendar will be created for you. This calendar will include the following:
Scheduled carb cycles days: You will add the additional carbs to your meal plan.
Scheduled re-feed days: You will replace 1 to 2 meals from your meal plan with the assigned cheat meal.
Cardio assignments: You will follow the assigned cardio until an update is scheduled on the calendar. The cardio may change weekly or every other week. Please use a heart rate monitor to track calories burned.
Carb Cycling Protocol
A high-carb day will be directed on your program calendar. On the specified day, you will add the suggested carbs in addition to the meal plan you are following. You may use the food items in the key below or use the macro value of the carbs to choose your own items.
Example: You are scheduled for a 50g carb cycle. You will add items under the 50g tab (oats, sweet potato fries, and strawberries) to your meals that day.
Note: On specific carb cycling days adjust the baseline diet fats not to exceed 15g to 20g fats.
Cheat Meal Protocol
A cheat meal will be directed on your program calendar. On specified cheat meal days remove 1 or 2 meals from your baseline diet. This will allow for some wiggle room as it relates to fitting the cheat meal into your day. No need to track the cheat meal as long as any cheat meals fall within the constraints of the cheat meal key.
Example 1: Remove meals 4 and 5 from the baseline diet in order to accommodate the "Light Sushi" dinner.
Cardio Key
Follow the assigned cardio until an update is scheduled on the calendar. The cardio may change weekly or every other week. Please use a heart rate monitor to track calories burned
Client Assessments
It is important to be diligent with your assessments in order to make the necessary adjustments to your program. All local competitors are required to schedule their in-person assessments. Jason is available to meet with you to discuss any concerns, answer any questions, and see your conditioning in-person. These assessments will be held in the Body University Gym. Please be sure to bring your bikini and heels (wear under your clothes). It is important to be prompt to these meetings as clients will be scheduled back to back. You may book your in-person assessment via the MINDBODY app. Please reference the app to see available days and times and book your appointment in advance. Assessment Schedule Weeks 1 - 4: Book your in-person assessment 2 weeks after your start date and 4 weeks after your start date. Weeks 5 - 12: Book your in-person assessment weekly until your show date.
Book your assessments on the Body University App.
Apple Store (iOS): https://apps.apple.com/us/app/body-university/id6444369179
Google Play (Android): https://play.google.com/store/apps/details?id=body.university
Step 1: One the “Book Now” tab select Appontments.
Step 2: Click on “Client Assessment”. Select the free pricing option.
Step 3: Select your preferred appointment time.
Bikini Body Workout Guide
Workout Guide
Timeline
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Starting photos
Complimentary posing lesson with Francine
Purchase competitor heels *available at Ghisela Designs.
Recommended 1-2x/ week group training/posing class. Book on the Body University app.
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Assessments due weekly
Recommended 1-2x/ week group training/posing class.
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Assessment due weekly
Schedule initial suit fitting with Ghisela Designs
Recommended 1-2x/ week group training/posing class.
Book tan appointment
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Assessment due weekly
Recommended 1-2x/ week group training/posing class.
Book hair and makeup appointments (see Important Contacts)
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Assessment due weekly
Recommended 1-2x/ week group training/posing class.
Book hair color/ cut appointments if needed.
Book photoshoot appointments for peak week. Reserve Body U gym via email to info@bodyuniversity.com
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Assessment due weekly
Contest registration due. Please seek advice from Jason and Francine before registering.
Recommended 1-2x/ week group training/posing class.
Book nail appointment for the week of contest. French or nude color tones only!
Complete hair color/ cut appointments if needed.
Schedule final fitting for peak week with Ghisela Designs if needed.
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Assessment due mid-week.
Complete nail appointment. French or nude color tones only!
Complete final fitting with Ghisela Designs if needed.
Complete photoshoot appointment.
Purchase NPC Card.
Pick up team jersey for purchase/ rent at the front desk.
Refer to Competition Day Checklist under "Peak Week"
Refer to Peak Week Protocol.
Frequently Asked Questions
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Q: Do I get my measurements/body fat taken?
A: No. This self-guided approach will not require constant check-ins. However, we do suggest taking your starting weight and photos for your personal reference. Should you wish to get your body composition checked, we suggest a DEXA scan for the most accurate reading.
Q: How often do I get a new meal plan?
A: You will receive four suggested meal plans at the start of your 8-week program. You can choose to try all four, or stick with the one you prefer. Don’t worry. You’ll be getting some carb cycles and cheat meals to keep things interesting.
Q: Can I flexible diet on the program?
A: Yes, however, the closer you follow the program, the better results you will get. Should you choose a flexible approach, you will need to track all your food and stay within your allotted Macro range. Arrange this discussion with Jason.
Q: Can I contact my program specialist at any time?
A: You can easily access your coach via text for any questions that aren’t already answered here. We will respond to you during regular business hours.
Q: Do I have to use the recommended heart rate monitor?
A: No. You can use any heart rate monitor that calculates heartbeats per minute with the use of a chest strap. The recommended heart rate monitor is the Polar FT4 or FT7. The Polar brand is known to be tried and true for accuracy. The Apple Watch is another option.
Q: Where can I find a Polar Heart Rate Monitor?
A: Any large retailer (i.e. Best Buy, Target, Walmart, or Frys). Tip: Best Buy will price match other retailers.
Q: Do I have to eat all my meals?
A: The suggested meals given in your plan do not have to be completed entirely. For example, if you’re not hungry by the end of the day and had 5 of your 6 meals we suggest not eating the 6th meal.
Q: How often do I eat a meal?
A: For best results, only eat when you’re hungry, but follow the meal numbers according to your plan. For example, eat Meal 1 first Meal 2 second, etc.
Q: What if I eat more protein than what’s in my meal plan?
A: Eating more protein is not harmful to the suggested program provided, however, it will count towards your calorie totals.
Q: Dieting is all new to me, how do I “macro it in”?
A: Substitute your macros by “macronutrient for macronutrient”. For example, you didn’t have time to make white rice, therefore, you may sub it for a different carb. A carb can be rice cakes or sweet potatoes. Another example is if you ran out of avocado (a fat nutrient) you can substitute it for alternative fat(s) such as almond butter, light olive oil, or almonds.
Q: Can I use condiments? Can I have sodium?
A: Yes, but be mindful of the content and serving size. We suggest using sodium in moderation. Stay below 2000 milligrams per day.
Q: Why is sleep important?
A: Lack of sleep can impact your conditioning and make the body retain water. Therefore, this may delay or manipulate the suggested program in place.
Q: How much water do I need to drink?
A: For best result, work toward a gallon to a gallon and a half. Just be consistent.
Q: Can I swap macros?
A: Yes, if necessary. However, it is highly recommended to follow meals and meal times accordingly. Compliance helps for the most accurate assessments to body responses which are needed to implement necessary changes to program throughout the duration.
Q: Can I swap vegetables?
A: Yes you may swap vegetables out as they are not considered to impact calories or carbs. Please avoid corn, peas, carrots, and tomatoes unless specified in the meal plan.
Q: Does my food have to be brand specific according to the meal plan provided?
A: No. For example, your suggested meal plan states 2 Lightly Salted Quaker Rice Cakes and each rice cake has 7 grams of carbs with a total of 35 calories. You see that Vons has the Lundberg Lightly Salted Rice Cakes and each rice cake has 14 grams of carbs with a total of 60 calories. If you were to purchase the Lundberg Lightly Salted Rice Cakes, you now can eat 1 rice cake to match the macros of the 2 Quaker Rice Cakes suggested in your meal plan. *Keep in mind when adjusting brand or substituting, the further you are from the macro projection given the harder it becomes to direct the course of the program/diet. Also, be mindful of the total number of calories and be sure that it’s a reasonable distance from the original projection.
Q: Can I drink coffee?
A: Yes, you may have coffee in moderation along with sugar-free creamer and stevia.
Q: When assigned cardiovascular specifications can I change the type of cardio?
A: For the best results we recommend that you stick to the specifications given as best you can. Cardiovascular specifications are assigned custom to each individual and for specific results. If for some reason a specific piece of cardio equipment is unavailable to you, you may swap your cardio specifications to another machine. For example, if your program calls for 25 minutes of intervals on the Stairmaster, yet one is not available, you may utilize the treadmill for 25 minutes intervals instead. Please keep in mind that any cardio swap needs to match in intensity and time constraint.
Q: Can I combine my morning and evening cardiovascular as one session?
A: For best results, we recommend following the specific assignment. If two cardiovascular sessions are assigned, a morning and evening split will give you the best results. Suggested evening cardiovascular is done post-workout.
Q: Can I travel during my program?
A: Yes, as long as you can adhere to the program and practice full compliance for the duration of the trip.
Q: How do I travel/fly with food?
A: You may have to swap macros for healthy options such as almonds, quest bars, greek yogurt, jerky, etc. You can also freeze food and take it through the security checkpoint in a carry-on. You may want to post this question to the FB group page and ask for any tips from fellow competitors to share from their experience.
Q: It’s supposed to be the time of the month for me but I haven’t got it yet, is this normal?
A: Consult your physician. This has been common due to low body fat levels. Also, your body is going through foreign changes that may affect your hormone level.
Q: I’m having trouble using the restroom. Is there anything I can take to help me?
A: Consult your physician before taking any supplement(s) or stool softener to help increase bowel movement. To aid in digestive discomfort we suggest Magnesium supplement first and if symptom(s) persist try taking Metamucil supplement (supplement(s) can be found at any local drug store, i.e. CVS). Take a supplement(s) separately and as directed.
Peak Week Protocol
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Congratulations for making it to peak week! I'm extremely proud of every athlete. Our goal is always to bring each client to their best physique possible within their time to prep. With that said, regardless of the outcome during judging I expect all athletes to respond with maturity. I ask that you handle yourself and everyone you come in contact with during the day of the show with respect and kindness. I would like to remind you all to enjoy the moment, show good sportsmanship, and support one another.
First, please know peak week is always subject to change. Peak week is crucial and daily assessments are necessary.
Avoid sugar substitutes with the exception of 3 packs of Stevia per day. Sugar substitutes are found in items such as gum, sugar-free candy, mints, jello, bcaa's, diet soda, and water flavoring.
Remove everything containing artificial sweeteners including protein shakes, BCAA's, any and all powdered supplements (if you haven't already). Do not chew gum or sugar free candy/mints the week of the show. No quest bars or nut butters unless specified.
Replace any protein shake with lean protein options at 3-4oz. per serving. Eat 4-5 asparagus spears with 4 of your meals.
Keep water intake at 1.5 or more gallons daily.
Sleep is very important; Please prioritize.
No tanning or in the sun for long periods of time (it can cause the skin to hold subcutaneous water).
Please follow instructions for registrations given to you from Muscle Contest. Plan accordingly and do not be late to registrations or show day.
Your NPC card may be purchased online. You must have this in order to compete at any NPC events.