Proportion
Extra sets go where the DXA and photographs say; elsewhere volume is held.
Bodybuilding & physique coaching
Build the physique.Keep your health in view.
Bodybuilding preparation guided by your DXA, blood panels and progress. My qualifications.
Build, reveal, arrive and recover with training and nutrition planned together. No dehydration peaks or prohibited compounds.
The premise
The physique.The person behind it.
I review health markers throughout the prep, alongside appearance and performance.
Composition, recovery and your physician’s reading of blood results decide when to progress or adjust.
- DXA to track changes in fat and lean mass.
- A blood panel every block to review the trend.
- Sustainable rates, refeeds and a planned reverse.
- A hard boundary on substances.
The lookbook
Aestheticsas craft.
Build and reveal: training, nutrition and recovery in balance.
Models, not clients; the captions are the practice’s.
Reveal · condition with care
Condition revealed at a sustainable rate, with recovery and blood results reviewed.
Energy availability, hormones and sleep, watched as closely as posing.
Build · where muscle is made
A modest surplus; lean mass measured, not assumed.
Volume, proximity to failure and protein as the science page describes.
Four phases
Four jobs,one plan.
Each phase has a different training and nutrition goal; timing follows your starting point and response.
Phase 01 · Off-season
Build
A modest surplus, heavy training progressed by velocity and DXA, and extra sets for weak points. Review blood results, progress and recovery throughout.
Phase 02 · Prep
Reveal
The pace of preparation follows your starting point, progress and recovery, with nutrition and training adjusted together.
Phase 03 · Peak week
Arrive
Composition and glycogen, not water and salt: sodium and fluid steady, carbohydrate by the day, the final sessions written from the readiness score. The readiness score, demonstrated
On show day EVOX is on call by message for what cannot wait, during practice hours unless agreed otherwise in writing beforehand. It is not backstage unless that is agreed in writing beforehand. In a medical emergency, contact local emergency services (112 in India) first; do not wait for a reply from EVOX.
Phase 04 · Reverse
Recover
Restore adequate energy intake and rebuild training capacity after the target date. Review sleep, wellbeing, performance and the post-prep blood panel with your physician before pushing the next phase. Nutrition and preparation evidence.
The post-show plan (the reverse) is written before the show, from your latest measurements, and handed to you then.
How a prep is priced
For competition, camera and event preparation, see The Complete Performance Programme and its inclusions.
Never traded
Lines a prepnever crosses.
These boundaries apply throughout preparation.
- Energy availability. Concerning changes in sleep, menstrual function, wellbeing or performance prompt a review of the plan and appropriate medical referral.
- Blood pressure and lipids out of range are referred to your physician, and the plan is changed.
- The hormonal axis. Hormonal results and concerning symptoms are reviewed with your physician.
- Hydration. Nothing is dehydrated for a stage, a scale or a lens.
- The Prohibited List. Nothing on it, for anyone; closed for tested athletes, referred to a physician for everyone else.
Measured, and when
Beyond the mirror.
The markers I follow through a prep, and when I check them.
| Marker | Repeated | Why it is watched |
|---|---|---|
| DXA — lean, fat and regional composition | Every block | Estimates fat and lean tissue changes under comparable testing conditions. |
| Lipids with ApoB, blood pressure | Every block | Deep preps and aggressive surpluses both move them; both are referred if out of range. |
| Liver and kidney function | Every block | High protein, supplements and hard training all pass through here; watched, not assumed. |
| Fasting glucose, insulin, HbA1c | Every block | Clinical interpretation informs the plan alongside training, nutrition and recovery. |
| Testosterone, oestradiol, SHBG, cortisol, thyroid | Every block | Hormonal results are interpreted by your physician, including changes during or after preparation. |
| Ferritin, vitamin D, B12, magnesium | Every block | Deficiencies that cost training quality before they cost anything visible. |
| Resting metabolic rate | Start and end of prep | The measured cost of the deficit, so the reverse is planned from a number rather than a guess. |
| Sleep, HRV, readiness | Daily | Review sleep, HRV and readiness trends alongside symptoms, training and recovery. |
| Strength at reference lifts | Weekly | Track strength alongside composition and recovery; no single measure establishes muscle retention. |
| Photographs and circumferences | Fortnightly | Yours, taken under the same light and conditions; the practice publishes none of them. |
Read and explained by Sainath; clinical interpretation is your physician’s. Testing at partner laboratories, billed at cost.
Aesthetics as engineering
Proportion, symmetry,condition.
Training priorities come from your proportions, symmetry and target condition.
Symmetry
Left–right differences in force and size are measured, not eyeballed, and addressed with unilateral work.
Condition
Fullness from glycogen and muscle, dryness from low body fat, both from a peak week that manages carbohydrate by the day; posing programmed like a session.
EVOX programmes posing practice but does not coach posing. If you want that, work with a posing coach you choose; the prep plan holds the dates for your posing practice.
Nutrition through the phases
Energy intake sets the build or fat-loss phase. Protein supports muscle; carbohydrate fuels demanding work; dietary fat and food variety support an adequate diet. Targets follow the phase, training load and progress, with clinical concerns referred. Nutrition and preparation evidence. In a prep, the periodised nutrition plan builds your fuelling around your training calendar, blood tests and schedule; the supplement protocol is optional. Both are priced on the rate card and included in The Complete Performance Programme. Nutrition coaching
Supplements in a prep
Creatine, caffeine, protein and electrolytes where there is a clear reason, from the supplements page, with current third-party batch-testing certification; a deficiency in your blood results is for your physician to advise on. Fat burners, ‘test boosters’ and blends are out, tested or not.
Competitors ask
Straight answers,before the call.
Yes. The Prohibited List applies in full: nothing on it is recommended, discussed as an option or sourced, and any supplement carries current third-party batch-testing certification. Certification reduces contamination risk; it cannot eliminate it, and strict liability applies.
Yes, with the same boundary: EVOX does not prescribe, recommend or source any hormone, peptide or prescription compound, for anyone. If you are under a physician’s care, your training and blood results are shared with that physician with your consent, and clinical decisions stay with them; more on the peptides and hormones page.
Preparation length depends on your starting point, target and health. The plan reviews progress and recovery throughout.
No. Fluid and sodium stay steady; the look is composition and glycogen. Dehydrating costs fullness, performance and, occasionally, a hospital visit.
Prescribing is your physician’s decision, not a physique-coaching recommendation. WADA’s 2026 Monitoring Program includes markers of semaglutide and tirzepatide; monitoring is not prohibition. Where prescribed, strength training and adequate protein support lean-mass maintenance, without guaranteeing it.
The same physiology, planned around the scene, schedule, travel and camera requirements; see the actors-and-models path.
Yes. We coordinate coaching and measurement; your clinician makes clinical decisions. Sharing records requires your written permission. Working alongside your team.
If you have no physician who understands strength sport, you are referred in writing to a named professional, as the Longevity page says. EVOX also explains what to look for: a sports-medicine physician, or an endocrinologist who treats athletes. It gives you the questions to ask and writes the summary that physician will need, on your written instruction.
Plan your preparation
Built, not depleted.
Bring your date, your last DXA and blood panel.
Before you start
Speak to your doctor before any new training or nutrition programme, particularly with a known condition, pregnancy, prescribed medication or a long break from training. Disclose medication and conditions at intake; the programme is built around them. Policies IV: medical safety