In this episode, I’m walking through the 30 most common mistakes first-time competitors make — from picking the wrong division to failing to prepare for show day details like tanning, posing, and timing.

As a coach and athlete, I’ve seen it all — people underestimating how long prep takes, expecting linear fat loss, switching coaches mid-prep, and overlooking the mindset side of the sport. I cover not just what these mistakes are, but why they happen and how to avoid them, so you can set yourself up for a successful season and a smooth show day.

Timestamps:

- [00:00 – 02:15] – Introduction: Why this episode matters for first-time competitors

- [02:15 – 03:45] – Mistake 1: Not having a “why” behind your decision to compete

- [03:45 – 08:15] – Mistake 2: Picking the wrong division and underestimating muscle size at higher levels

- [08:15 – 09:19] – Mistake 3: Underestimating the commitment

- [09:19 – 10:25] – Mistake 4: Getting extra jobs to fund prep instead of planning ahead financially

- [10:25 – 11:07] – Mistake 5: Choosing a coach only because they’re local

- [11:07 – 13:21] – Mistake 6: Starting prep during a busy or stressful season

- [13:21 – 17:11] – Mistake 7: Not communicating the commitment with your partner

- [17:11 – 18:30] – Mistake 8: Not giving yourself enough time to get lean

- [18:30 – 20:56] – Mistake 9: Expecting to lose fat linearly

- [20:56 – 25:29] – Mistake 10: Being overly dependent on your coach

- [25:29 – 27:21] – Mistake 11: Expecting to win your first show

- [27:21 – 28:44] – Mistake 12: Trying to avoid hunger and fatigue

- [28:44 – 35:15] – Mistake 13: Taking advice from too many people

- [35:15 – 39:03] – Mistake 14: Switching coaches close to show day

- [39:03 – 39:46] – Mistake 15: Neglecting posing practice

- [39:46 – 41:52] – Mistake 16: Comparing your physique to others on social media

- [41:52 – 43:09] – Mistake 17: Obsessing over peak week too early

- [43:09 – 44:49] – Mistake 18: Normalizing extreme food focus

- [44:49 – 46:45] – Mistake 19: Making last-minute changes without telling your coach

- [46:45 – 47:47] – Mistake 20: Not reading tan prep instructions

- [47:47 – 49:02] – Mistake 21: Doing show-day hair/makeup without practice

- [49:02 – 50:00] – Mistake 22: Assuming the show weekend will run on schedule

- [50:00 – 51:31] – Mistake 23: Failing to protect your tan

- [51:31 – 53:12] – Mistake 24: Letting hair/makeup timing delay your call time

- [53:12 – 55:23] – Mistake 25: Using inconsistent lighting for check-ins

- [55:23 – 58:00] – Mistake 26: Focusing on all the wrong things show weekend

- [58:00 – 59:18] – Mistake 27: Skipping finals out of disappointment

- [59:18 – 01:01:49] – Mistake 28: Posting negatively on social media post-show

- [01:01:49 – 01:05:00] – Mistake 29: Ghosting your coach after your show

- [01:05:00 – 01:06:00] – Mistake 30: Post-show rebound

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