FAQs

After your cardio take your pre-workout and complete your weights session.
Or complete your cardio session after your weight training. This is usually advisable if you are training larger body parts.

Generally, this will be once, twice or three times a week. They will vary between 250cal, 500cal and 1000cal each. These can be moved to fit in with birthdays, special dinners, etc.

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.
Cooked meats usually last three days refrigerated.

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!

100% creatine monohydrate 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.

100% L Glutamine canenhance 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.

They can contain extracts of Green Tea and Seasmin, combined with caffeine, citrus aurantium and chromium picolinate. It can assist with lean muscle retention, fat loss, minimise fat stores, increase thermogenic effect and maintain energy levels.

100% Acetyl Carnitine 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.

Branched chain amino acids are Leucine Valine and Isoleucine, which help promote protein production, storage and muscle growth. It may also improve mood and the performance of difficult tasks following exercise.

Whey protein isolate and whey protein concentrate provide the building blocks to repair muscle following exercise.

From the Flexr6 Shop here

You can check your substances
here
If you are still unsure please contact your coach.

You can view the categories
here

You must first compete in a PNBA Pro qualifying event. You can then become Pro qualified usually by winning an open or masters category with two or more athletes in the category. This may vary from country to country.
The next step is to purchase your PNBA Pro Card here then compete as a PNBA Pro at an INBA PNBA Global PRO AM 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 purchase your PNBA Pro Card.

You coach will advise you as to the most suitable category to enter for the event you are aiming to compete in. This decision will be made no later than 6 weeks prior to your competition to allow time for posing costumes to be made/altered.

Inform your coach and upload them the following morning.

Your coach can advise the most suitable face to face or online posing coach for you

On average 12-20 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 toward your goal. The only noticeable change will be peak week.

Water, tea, coffee, supplement water, water in oats, rice, etc and any other fluid you consume.

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 you are competing with.

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 these. 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 6 weeks before your competition would be suitable. The supplier will ask for your current measurements and will estimate what you will be on show day. They are incredibly accurate with their estimations!

Check the INBA PNBA Global Categories here to see which footwear you will require.

It is personal preference however remember you are delivering the ‘whole package’. Having well-groomed nails may enhance your overall look.

You will usually receive a competitor briefing 1-2hrs prior to the commencement of the show.

Check list before you leave home on competition day. These are things you will need for comp day.
Men:
Spare board shorts, sports model shorts, posing trunks and/or classic physique posing trunks.
Women:
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.
Everyone:
Food bag, backstage bag, plastic bags, zip lock bags, rubber disposable gloves, pump straps, old hand towel, old full size towel, baby wipes, clean change of clothes, sandals or slippers, bottled water, Gatorade, copy of all relevant information on the show, sensible food for when you come off stage, phone charger, battery charger & warm clothing.
50% additional comp day food to your diet in case of delays.

This to stop you cramping on stage. It puts the required salts and minerals back into your body.

Click here and navigate to your category

Yes – you can bring your own resistance bands or small dumbells for this.

The event coordinators will usually provide you with a electronic copy of the days schedule. At the show they will also inform you of when you need to begin moving towards stage. Prior to this you will be pumping up etc.
DO NOT LEAVE THE VENUE. STAY ALERT – YOU DO NOT WANT TO MISS YOUR CATEGORY!