In this episode of The Prep Brain, we're going back to basics and breaking down EVERYTHING you need to know about getting stage ready for your first bodybuilding competition - from before prep even begins, right through to stepping on stage and what happens when it's all over.

Because there's a LOT more to competing than just dieting, doing cardio and buying a bikini or pair of trunks 👀

We unpack what you should be thinking about before you commit to a show, how to choose the right coach and competition, what actually goes into a prep, and what you need to get right along the way.

We cover the big stuff: training, nutrition, cardio, posing, peak week, stage day and all the things that first-time competitors often don't realise they're signing up for. We also talk about the mental side of prep, managing expectations, navigating the inevitable challenges, and why having a plan for AFTER the competition is just as important as getting there in the first place.

And no, getting stage ready isn't just about getting as lean as possible. It's about understanding the process, preparing properly, and setting yourself up for a better experience both on and off the stage.

Whether you're considering your first competition, already deep in the planning stage, or just want to understand what bodybuilding prep actually involves, consider this your Prep Brain 101.

We're opening the files, asking the questions, and giving you the information we wish every first-time competitor understood before they started. 🧠💪

If you enjoy the episode, make sure to LIKE, SUBSCRIBE and leave us a 5-star review! ⭐⭐⭐⭐⭐ It helps more people find the podcast, and we'd love to have you along for the ride.

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Follow Caitlin: @caitlin.l.arnold

Follow Joey: @joeycantlinpt

Got a question you'd like us to cover on a future episode? Drop it in the comments!

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In this episode of The Prep Brain, we open the Athlete Files and follow Caitlin’s whirlwind transition from winning the Australian Pro Card to making her international Pro debut in Korea — with barely 24 hours at home in between.

We break down what happened behind the scenes: getting home from Nationals, packing, pivoting the plan, flying to Korea and stepping onto an international Pro stage almost immediately, and placing within the top 5 (plus earning her first ever points towards the Olympia)

But this episode is about more than the timeline. What actually changes when you move from amateur to pro?

Joey explains the changes he made to Caitlin’s preparation for the Pro stage, how and why we had to pivot the plan, and what the jump to the Pro ranks really means from a coaching and competitive perspective.

We also unpack the differences between amateur and Pro competitors, what changes on the Pro stage, what Caitlin learned from her debut, and what needs to happen next to build a physique that can be more competitive at the highest level.

From winning the Pro Card to figuring out what it takes to compete as a Pro, this is the reality of making the jump.

If you enjoy the episode, like, subscribe and follow The Prep Brain so you don't miss the next episode.

Follow The Prep Brain: @prepbrainpodcast

Follow Caitlin: @caitlin.l.arnold

Follow Joey: @joeycantlinpt

We go right back to where it started: what Caitlin wanted, what went wrong in previous preps, and what needed to change for this season to be different. We unpack the mental shift, the foundations that were built before stepping on stage, and how Caitlin learned to approach prep with a completely different mindset.

Then came the Australian season: four shows in four weeks, chasing feedback, making adjustments and learning to treat every show as another opportunity to improve. It was an under dog season, full of near misses, at least 4 different front poses, and constant changes.

Joey and Caitlin break down the feedback received throughout the season, the changes made from show to show, and the decisions that ultimately led to Caitlin winning the IFBB Pro Card.

And finally — what does it actually feel like to achieve the goal you've spent months fighting for?

This is the story behind the stage photos, the trophies and the Pro Card — the setbacks, the feedback, the mindset and everything that happened in between.

If you enjoy the episode, like, subscribe and follow The Prep Brain so you don't miss what's coming next.

Follow The Prep Brain:
@prepbrainpodcast

Follow Caitlin: @caitlin.l.arnold
Follow Joey: @joeycantlinpt

In our first episode, hosts Caitlin Arnold, IFBB Pro and former bodybuilding judge, and Joey Cantlin, bodybuilding coach and judge, introduce themselves, share their backgrounds in the sport, their journey so far, and explain how they ended up behind judging table — and eventually behind the microphone together.

We’ll talk about why The Prep Brain exists, what we think is missing from conversations around bodybuilding, and what you can expect from the podcast.

From contest prep, training and nutrition to posing, judging, show strategy, athlete psychology and the realities of competing at an elite level, we’re going beyond the stage to unpack what actually goes into becoming a better competitor.

Welcome to The Prep Brain.

Follow us on social media:
@prepbrainpodcast

Follow Caitlin: @caitlin.l.arnold
Follow Joey: @joeycantlinpt