Physique Competition Preparation FAQs

If you have any questions that aren’t answered below – please contact us.


Yes, everybody cheats on their diet. If you do, inform your coach and continue to stick to your diet 100%.
After your fasted cardio take your pre-workout and complete your weights session.
If you don’t take pre-workout, then you may eat one whole banana. Upon completing your weights session you may eat Meal 1.
Generally, this will be once a week, however you may have them more closer together or further apart depending on upcoming events (holidays, birthdays, competition date). It also depends on how you are progressing through your Flexr6 program!
Scatter them throughout the day as necessary. For example, if you have a long day eat the meals further apart. If you are going to the gym soon eat one closer to this time.
It is all personal preference. Work it around what you have upcoming and what you find the easiest. You can also freeze meals in order to preserve their shelf life.
Everything is there for a reason. If you follow your diet 100% then you will look amazing. If you are having trouble finding a product then contact your coach and you will be advised on a suitable replacement.
Only herbs and spices. This is noted on your meal plan. Follow your meal plan 100%!
Please consult you coach before adding anything!


Creaflex is 100% creatine monohydrate. It is ideal for strength and fitness athletes as it can be used to facilitate strength increases and improve recovery time. It can also help increase muscle volume.
Glutaflex is 100% L Glutamine. It can enhance muscle repair and immune recovery through its action on transporting nitrogen to muscle cells. It can also assist in reducing muscle wastage. It can also be used by the body as a primary source of energy for the immune system and directly for energy when glycogen levels are low, which strengthens immune system function and recovery. This is particularly important when dieting.
Bioflex Ripped is a capsule which contains ingredients designed to blast fat. It contains extracts of Green Tea and Seasmin, combined with caffeine, citrus aurantium and chromium picolinate. It is ideal to assist with lean muscle retention, fat loss, minimise fat stores, increase thermogenic effect and maintain energy levels.
Bioflex Alcar Pro is 100% Acetyl Carnitine. It helps supply the brain with energy, and to improve memory and mood. Its major benefit is that it allows the body to use stored fat for energy aiding in weight loss.
Bioflex BCAA Pro are branched chain amino acids, valine and leucine, which help promote protein production, storage and muscle growth. It may also improve mood and the performance of difficult tasks following exercise.
Bioflex Biofurnace is a protein with fat burning, muscle building properties. It is low carb and low fat, and contains BCAAs and glutamine to help with recovery. It also contains thermogenic ingredients to assist with fat burning.
Most definitely! When you join Flexr6 I ask you to list your current supplements that you are taking. I then integrate the supplements that are suitable into your program. Approx 95% of supplements are suitable!
Please consult the WADA 2018 List of Prohibited Substances & Methods before taking supplements.
If you are still unsure please contact your coach.


Check your cardio requirements in the Flexr6 Global App. Click on Calendar.
No. Your caloric allowance has been adjusted based on the amount of fasted cardio allocated. Do not do any more than listed on your program.
Your Flexr6 Global App has instructional videos attached to each exercise.
if you are still unsure contact your coach and you will be advised as to how to perform the exercise.
It is ideal however if you cannot train on a specific day, adjust accordingly. Just ensure that you are hitting every body part listed on your training program within that week.
Contact your coach and you will be given a suitable replacement.


INBA Global provides uniformity worldwide. Some shows offer more divisions than others. Your coach will assist you with this when the time comes.
Yes. INBA Global recognises PROs from other established federations.
Send an email to with a picture of your Pro Card and what division you are a Pro in (e.g. Bikini, Figure, etc) and tell them you want to compete as a PNBA Pro and you want to purchase your Pro Card.
You must first compete in a PNBA Pro qualifying event. Usually the winner of each Open division will be awarded PNBA Pro qualification. This only makes you Pro qualified and not a PNBA Pro.
The next step is to purchase your PNBA Pro Card here then compete as a PNBA Pro at an INBA Global event.
You will deemed as a PNBA Pro upon acceptance of any cash, prizes or trophies/medals at your PNBA Pro stage debut.
Click here to create an account.
You will be advised as to what to enter closer to your selected competition date. Further guidelines of different divisions can be accessed at here.
Inform your coach and upload them the following morning.
Each state has their own arrangement for posing classes.
it is best to become a member of your States Facebook Page and/or your countries Facebook Page. This is where you will find out the information on upcoming posing classes
On average 12 weeks is ideal but it is all dependent on your body shape/type, what division you are aiming for and your tentative competition date. It is important to discuss this with your coach and decide on a suitable time frame that will allow you to get to comp day whilst maintaining good health.
Yes – but you will not notice. Your diet will gradually change to slowly ease you into a more difficult prep. The only noticeable change will be peak week.

Bikini – Masters, Novice, 163cm & under, over 163cm

Kid’s Fitness


Men’s Bodybuilding – Teenage, Junior, Novice, 170cm & under, 170cm – 175cm, 175cm-180cm, 180cm & over, Masters, Grandmasters, Ultra Grand Masters

Classic Physique

Men’s Fitness – Novice, Open

Men’s Physically Challenged – Standing, Wheelchair

Women’s Physically Challenged – Standing, Wheelchair

Men’s Physique – Novice, Masters, Under 175cm, Over 175cm, Ultra Grandmasters

Men’s Sports Model – Masters


Womens Bodybuilding

Womens Figure Classic

Womens Figure – Novice, Masters, Grandmasters, Under 163cm, Over 163cm

Womens Physique – Novice, Masters, Grandmasters, Under 163cm, Over 163cm

Women’s Sports Model – Novice, Masters, Under 163cm, Over 163cm


Bikini, Classic Physique, Figure, Men’s Physique, Women’s Physique, Sports Model, Men’s Bodybulding



If it is not listed on the diet plan, you do not eat or drink it.
Generally, nil cardio during peak week unless indicated otherwise on your plan.
4 sets become 2, 3 sets become 2, same reps. Halve the weights used as well.
E.g. Dumbell Preachers – usually 4 x sets with reps 20, 12, 10, 8. This becomes 2 x sets with reps 12 and 10. Halve your usual weight.
Yes, but it must be included in your water loading requirements.


No. Hair removal is necessary but only areas that are particularly hairy. If you do not have excessively hairy arms then you do not need to remove it. Hair removal methods are selected through personal preference.
Yes, however, in order to preserve your tan it must stay dry – so be cautious!
It is advised to use the tanner nominated by the federation for your competition. However, Pro Tan, Jan Tana or Black Magic are reputable and effective.
It is advised to use the tanner nominated by the federation for your competition
You can stick it down with a product called bikini bite. It is available for purchase here at the Flexr6 Shop.
It is personal preference. If you feel confident to do it on your own then feel free to. Keep in mind grooming is part of the criteria you are being marked against.
The federation will usually appoint an official hair and makeup artist. These are the best option if you are looking for a professional job.
There are many different companies who make competition bikinis. You can buy online but being fitted in person is preferable. Have a look online for different companies in your area and if you are still having trouble contact Flexr6.
This will vary from different suppliers however around 2 months would be suitable. Do not forget that your body will change so you need to cater for this, but also allow enough time for it to be made in time.
For INBA, the height and style of shoe is personal preference however clear heels are favourable. Make sure you allow enough time for them to arrive in time.
It is personal preference however remember you are delivering the ‘whole package’. Having well-groomed nails may enhance your overall look.
Some divisions apparel is supplied by INBA on the day. This MAY include Sports Models (Male & Female)


There is usually a competitor check in on competition day. This can be 1 -2 hrs before the show starts. This is important as you will receive a competitor briefing at this time.
Check list before you leave home on comp day. These are things you will need for comp day.
Spare board shorts, Dream Tan (if you are not getting professionally sprayed and if allowed by the promoter)
Bikini, shoes, bling.
Bikini bite, feminine hygiene products (a big chance this will happen on comp day), non fluffy robe, all hair/make up accessories, small sewing kit.
Back up bikini – if you have one.
Food bag, backstage bag, plastic bags, cliplock bags, rubber disposable gloves, pump straps, old hand towel, old full size towel, baby wipes, clean change of clothes, thongs or slippers, bottled water, Gatorade, copy of all relevant information on the show, sensible food for when you come off stage, phone charger, iPod charger, warm clothing.
50% additional comp day food to your diet in case of delays.
The Gatorade/Powerade is to stop you cramping on stage. It puts the required salts and minerals back into your body.
The INBA have provided judging criteria for each category. Read more about INBA judging criteria.
Yes – you can bring your own resistance bands or small dumbells for this.
The event coordinators will inform you of when you need to begin moving towards stage. Prior to this you will be pumping up etc. You will be advised of when to do this by your coach.
You will be advised prior to comp day to bring extra food in case you are waiting around for longer than expected.

Complete Competition Preparation

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