In this conversation, Holly Baxter shares her journey from amateur to professional bodybuilder, discussing the challenges of self-coaching, the competitive landscape of bikini competitions, and the importance of flexibility in training and nutrition. She emphasizes the need for dietary variety to prevent deficiencies and shares insights on body composition measurements and the limitations of DEXA scans. Holly also discusses her approach to supplements and her goals for upcoming competitions, including her aspirations to qualify for the Olympia. Timestamps: 00:00 Introduction and Competitive Journey 02:53 Self-Coaching and Its Challenges 05:48 Balancing Business and Competition 09:00 Transitioning to Pro Competitions 12:04 Training Adjustments for Bikini Competitions 14:54 Hormonal Health and Natural Competitiveness 17:58 Measuring Progress and Training Effectiveness 26:52 Muscle Growth and Maintenance Strategies 30:17 Research on Lean Athletic Populations 32:57 The Limitations of DEXA Scans 39:07 Tracking Body Composition Changes 48:05 The Role of Cardio in Contest Prep 54:44 Balancing Recovery and Expenditure 55:58 Understanding Caloric Floors and Nutritional Balance 57:49 The Importance of Social Life in Bodybuilding 01:00:10 Transitioning from Tracking to Mindful Eating 01:05:06 Supplementation Insights and Myths 01:10:47 The Role of Dietary Fats and Food Variety 01:18:06 Training Volume and Individual Adaptations Find Holly: https://www.instagram.com/hollytbaxter/ https://www.youtube.com/@HollyTBaxter/videos https://bia-body.com/ COACHING: https://revivestronger.com/online-coaching/ MINI CUT MOVEMENT: https://revivestronger.com/mini-cut-movement/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 __________________________________________________________________ Epic Workout Clothing (use code STRONGER): • US: https://www.raskolapparel.com • Europe: https://raskolapparel.eu/ • Canada: https://raskolapparel.ca/ __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://www.massmember.com/a/2147994108/MxeV4T3M JPS Mentorship • https://jpseducation.mykajabi.com/offers/ab2q2QSo/checkout Muscle & Strength Pyramids • https://getdpd.com/cart/hoplink/25469?referrer=1uk0lvv6e1rqv __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/ Learn more about your ad choices. Visit megaphone.fm/adchoices