If you haven’t figured it out already, ‘eyeballing’ food measurements doesn’t work to achieve your bodybuilding nutrition goals. Just cutting out 'the junk' doesn't work either. Nor does trying to just burn it off with cardio or activity.

Having a step-by-step plan with the exact macros you need to either build pure muscle on a muscle-building eating plan, or lose fat on a shred diet, is absolutely essential. The right macros are the make or break when it comes to seeing a real difference in the mirror.

Whether it's building 10-20 pounds of muscle or losing 20-30 pounds of fat, you must dial into your exact nutrition needs and develop a baseline eating plan that brings you daily/weekly, measurable results for the exact goal you have. Your metabolism, discovering how your body responds to certain types of foods, and testing out how your body reacts to carbs and fat are all part of this ever important equation.

This is all part of the process and exactly what I do when developing your customized eating plan. Once I gather the required info about your current eating plan (regardless how bad or inconsistent it may be), and after an extensive interview about your goals and current food intake, within a few days or so you will have a 'total autopilot' meal plan to follow. One that will allow you to begin seeing the changes you want in your physique within days.

What about supplements? Do you really need every supplement under the sun? Definitely not. But there are some essential ones that can assist you when taken correctly and at the right time. So I also provide supplementation advice for all goals and eating plans as well.

Schedule your Free Online Coaching Session with me here to discuss your specific nutrition goals and let's get you on track for peak conditioning!

Introducing the most grueling and challenging exercise sessions you may ever experience...

'Heavy Duty' (HD) or High-Intensity Training (HIT) has an underlying philosophy popularized and named by Mike Mentzer, one the bodybuilding greats of the 70's and 80's.

I had the privilege of being coached personally by Mike Mentzer for several years in the mid 1990's for both offseason and contest preparation. Having done thousands of HD personal training sessions since with all sorts of bodybuilders and fitness enthusiasts, and taking what I learned from working with Mike, I've developed a powerful, modified version of this method.

I'm happy to say the core principles of this system have worked for every single person who has followed my advice and applied them correctly. And they can work for you too, if you truly have what it takes to perform the workouts with 100% effort.

I say this without reserve - if you're not ready to endure extremely demanding and brutally exhausting sets to complete failure, both physically and mentally, I wouldn't suggest trying HD right away.

HD is not for everyone. These workouts are performed with 100% intensity. You will be stretched. You will be sore. You will need rest. However, if you endure and stick with it and you will see the greatest gains you ever experienced in the gym.

I personally have seen people add 10-20 pounds of muscle in their first 6 months of adding HD workouts into their regimen. I myself have been using this method for 30 years and have added close to 40 pounds of lean muscle to my frame.

Don't think these workouts are long or filled with dozens of sets. The philosophy is based on brief, intense workouts with several rest days per week.

What sort of results will you get? It all depends on your effort, mindset, genetics and potential. But I can guarantee you will reach your maximum potential and capability in the shortest time possible with these workouts. I have yet to see anything match them in terms of pure, measurable results in terms of size and strength gains.

If you're ready to break through your plateau and begin to bring in new gains like never before, schedule a Free Coaching Session with me to discuss what a HD workout would look like for your goals and experience. You won't be disappointed.

Going through a 16-20 week contest prep is one of the most challenging things an athlete can do - and stepping on stage is one of the most exciting things! There's no greater feeling than accomplishing the task of stepping on stage, and most importantly, presenting your best package. On the other hand, there's not a more dreadful feeling than missing the mark.

No one plans to show up flat, out of shape, or a few weeks short of bringing your best package. However, it happens. This is why the first time novice to even the most seasoned competitor needs an experienced coach for evaluation, strategy, goal setting, and checks and balances.

This is where we come in. You get over 30 years experience in bodybuilding competition and contest prep that takes you by the hand from day one right up until show day and beyond.

My goal isn't to mass produce prep clients. You’re not just getting a diet, weekly check-ins and physique critiques. You're getting a 100% completely customized strategy catered to your exact situation and timeline.

The list below is completely unique to your individual needs.

Pre-contest Coaching Package (20-24 Weeks Out Recommended)

• Full body/split personalized weight training program & cardio (if needed) with weekly modifications

• Daily/weekly exercise critique(s) with feedback/notes

• Eating plan (exact macros) for specific goals with updates with weekly diet modifications

• Peak week preparation (exact eating plan, carb deplete, carb load, training program, daily oversight and modifications)

• Physique critique, mandatory poses, posing routine, progress reports & weekly via in person (at Iron Revolution Gym, private studio or video)

• Supplement advice and instruction

• Unlimited Q & A via text (Slack)

• Show day and day prior - hourly progress critiques Includes backstage coaches ticket for day of the show (if under $75)

• Backstage prep, coaching and pump up for the entire show day (Includes travel to the show if within 25 miles of Howell Township, NJ. Does not include hotel room if you want Pat to stay at the hotel the night of the show.)

• Post show consultation and reverse diet tips and instruction

• Plus much more!

I work with only a few athletes at a time, and before we agree to work together, we will conduct a brief interview and free strategy session to make sure it's a good fit. Schedule your Free Coaching Session with me here.

Improper posing is something the judges cannot unsee. Posing can make or break a top five placing, even be the deciding factor on a close finish.

Posing is more than just mastering the mandatories. Each pose must be done ‘unconsciously’. This takes confidence and practice. It also requires endurance, energy, balance and poise. All difficult things can be learned but must be practiced!

Whether you're a novice or experienced competitor, having another set of experienced eyes to guide and finesse your posing routine is a must.

Not only will I teach you all of the mandatories for your division, but will also personally help you craft a winning presentation putting the mandies in a precise flow that shows your best body parts and hides any weaknesses.

I recommend beginning this at least 6-8 months out from your competition, but if you are closer to your competition, don't leave your posing to the last minute. Don't put this off until the final weeks. Schedule a Free Coaching Session to discuss your posing needs with me today!