Physique Competition Prep in Sao Tome and Principe
Maddy coaches clients across Sao Tome and Principe online — live classes stream in your local time, plans are built from your Body Scan, and pricing shows in STN alongside INR. FitnessByMaddy has no physical location in Sao Tome and Principe; it is an online coaching service that meets you in your own city. Pick your city below for class times computed to its exact timezone.
Contest prep is the most technical project in physique sport, and the most punished when improvised. Maddy's prep coaching follows the evidence-based playbook: a long runway, fat loss paced at roughly 0.5–1% of body weight per week to protect stage muscle — the range recommended in the contest-preparation literature — and a peak week of small, rehearsed adjustments rather than dramatic stunts. Prep starts from an honest audit: your current condition, your show date, and whether the math between them is realistic. If it is not, he will tell you before you pay for a fantasy. Training holds heavy to defend muscle while calories fall, posing practice is scheduled like a session because it is one, and check-ins run weekly with photos, weight trend, and recovery markers. Prep is demanding by nature — it is not a first fat-loss plan, and anyone with a difficult history around food or a relevant medical condition should clear it with a professional first.
Pick your city in Sao Tome and Principe
Live-class timetable in Sao Tome and Principe (São Tomé) local time
Every time below is computed for Sao Tome and Principe (São Tomé)'s own timezone (Africa/Sao_Tome), daylight-saving aware, for the week of 6 Sep 2026. Classes stream live from India (IST) — you join from Sao Tome and Principe (São Tomé) with nothing to convert.
| Class | Sao Tome and Principe (São Tomé) time | IST reference | Length |
|---|---|---|---|
| HIIT & Fat Loss (Live) | Mon 1:00 AM | Mon 6:30 AM IST | 45 min |
| Women's Only (Live) | Mon 12:00 PM | Mon 5:30 PM IST | 45 min |
| Strength (Live) | Mon 2:30 PM | Mon 8:00 PM IST | 60 min |
| Seniors Fitness (Live) | Tue 5:30 AM | Tue 11:00 AM IST | 45 min |
| HIIT & Fat Loss (Live) | Tue 1:30 PM | Tue 7:00 PM IST | 45 min |
| HIIT & Fat Loss (Live) | Wed 1:00 AM | Wed 6:30 AM IST | 45 min |
| Women's Only (Live) | Wed 12:00 PM | Wed 5:30 PM IST | 45 min |
| Strength (Live) | Wed 2:30 PM | Wed 8:00 PM IST | 60 min |
| Seniors Fitness (Live) | Thu 5:30 AM | Thu 11:00 AM IST | 45 min |
| HIIT & Fat Loss (Live) | Thu 1:30 PM | Thu 7:00 PM IST | 45 min |
| HIIT & Fat Loss (Live) | Fri 1:00 AM | Fri 6:30 AM IST | 45 min |
| Women's Only (Live) | Fri 12:00 PM | Fri 5:30 PM IST | 45 min |
| Strength (Live) | Fri 2:30 PM | Fri 8:00 PM IST | 60 min |
| Seniors Fitness (Live) | Sat 5:30 AM | Sat 11:00 AM IST | 45 min |
| Strength (Live) | Sat 12:00 PM | Sat 5:30 PM IST | 60 min |
| Worldwide Live Session | Sun 1:30 PM | Sun 7:00 PM IST | 60 min |
16 live sessions per week. Indicative schedule v1 — the exact class calendar and joining details arrive after your Body Scan. When a class crosses midnight IST, the local weekday shown is the day it actually lands in Sao Tome and Principe (São Tomé).
The method — how Maddy coaches this
- Honest runway audit first: current condition versus show date — if the math is unrealistic, you hear it early.
- Fat loss paced at roughly 0.5–1% of body weight per week, the range the contest-prep literature supports.
- Training stays heavy through prep to defend muscle while calories fall.
- Posing practised on a schedule from early in prep — it is a session, not an afterthought.
- Peak week kept boring on purpose: small, rehearsed adjustments, no dehydration stunts.
Who this is for:
- First-time competitors who want a prep run by numbers and photos instead of panic.
- Returning competitors whose last prep cost too much muscle, health, or sanity to repeat.
Source — fat loss paced at roughly 0.5–1% of body weight per week to protect muscle in contest preparation: Helms ER, Aragon AA, Fitschen PJ. "Evidence-based recommendations for natural bodybuilding contest preparation." Journal of the International Society of Sports Nutrition, 2014.
What it costs in Sao Tome and Principe
6-Week Fat-Loss Plan
₹1,499
12-Week Custom Plan
₹5,999
Live 1-on-1 Coaching · 12 Sessions
₹20,000
Prep decisions are weekly and visual — live 1-on-1 sessions put eyes on your training and posing while the written plan carries the daily work.
See the full plan →Prices are billed in INR. Local figures are approximate conversions at mid-market rates (). Checkout runs in INR from the plans page — international cards work normally.
Common questions
How far out from my show should prep start?
Far enough that your weekly rate stays in the conservative range with room for stalls — for most physiques that means several months, not several weeks. The audit at the start does this arithmetic honestly; starting late is the single most common prep mistake.
Is contest prep bad for my health?
It is demanding, and pretending otherwise would be dishonest: stage condition is a temporary extreme, not a healthy year-round state. The coaching manages the demands — conservative pacing, recovery tracking, and a planned return to normal eating after the show. Anyone with a difficult history around food or a relevant medical condition should get professional clearance before starting.
What actually happens in peak week?
Far less than the forums suggest. The physique is essentially built by then; peak week makes small, pre-rehearsed adjustments to training and food while avoiding anything that risks days of work for hours of cosmetics. If a tactic was never tested earlier in prep, it does not get tried on show week.
More coaching in Sao Tome and Principe
One coach. Every city in Sao Tome and Principe.
The plan starts from your body, not your postcode. Three minutes, eleven questions, and Maddy takes it from there.
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