core nutritionals


TEAM MILLER Competition Preparation and Bodybuilding/Figure Coach

Are you planning to compete in a figure or bodybuilding competition? Being drug-free pro figure and bodybuilding champions, my wife ( and I work as a team and assist in every aspect of competition prep (peak weak strategies, coloring/make-up suggestions, posing/stage presence, pre-contest motivation, post-contest guidance, and more). Plain and simple: our clients get results!

We offer diet, supplementation, and training prep for competitors for a minimum of 12 weeks, but many competitors need 16-20 weeks or longer to properly prep for competition. Before beginning, we will assess your current physique and help you decide how long it will take for you to be properly conditioned. Most importantly, we are honest and up front with all of our clients and potential clients. One of the worst problems we see is people starting their “diet” when their metabolism is already in a suppressed state. If we think you should take some time to rebuild your metabolism before starting a competition prep diet, then we will certainly tell you and can help you through that process. We also generally recommend longer and slower diets to maintain muscle mass and avoid unhealthy starvation diets.

If you want to take the guesswork out of competing and want to maximize your results on stage, this program is for you. Over the years we have worked with hundreds of male and female competitors, all with different backgrounds, experience, and genetics. There are NO COOKIE CUTTER diets here. Everyone is different (metabolisms, genetics, food allergies, etc) and needs special attention. That is what we do. We will help design a diet and training program that will help YOU get results.

You may need lots of hand holding and we can be here to do that, but you have to put in the work! Or you may be more independent, but we still need our clients to put in the effort of regular check ins with us. The people who get the most out of this program stay in constant contact with us so we can adjust as they progress. We are extremely hands on and responsive and because of the attention we provide each client, we limit the number of clients we work with at each time.  Depending on your preference, our competition diets can be set up in one of two ways. While we are not huge advocates of the IIFYM (If It Fits Your Macros) approach, as we truly feel there are many benefits to “clean” unprocessed and unrefined food, we do offer flexible dieting options. You can still live your life and be social as a physique competitor but you need to meticulously track and hit your macros everyday (with some other target guidelines for fiber, meal timing, etc). If you want a POP TART (lol) you can have it but you better hit your macros for the day!

The other option, which we have found in the past yields the best results with athletes (as we have worked with many people who have tried both approaches) is a more specific meal plan (with options of course). Many people like this approach as it takes away all the counting and guess work if you prefer. We do the counting and planning for you and layout exact meals and guidelines for your diet! No matter what approach you would like to take during your contest prep, for best results the majority of your food should come from unrefined and unprocessed food options (typical “bodybuilder” or “bro” food). Our personal preference is the later but we understand and respect people who want to take a more flexible approach to their dieting.

For the training programs, we don't just give you the split, but also give you sets and reps. No matter who you are, our training programs are intense and get results! For cardio, we advocate both HIIT (High Intensity Interval Training) and some LISS (Lower Intensity Steady State), but we advocate doing as little as possible while leaning out. If you come to us and you are doing an hour of cardio a day and eating under 1000 calories (like some competitors do) we will most likely immediately cut your cardio in half and increase your calories, so be ready for a change (for the better!).

Also, given my background in biochemistry and experience in the supplement industry in general, we will be able to make recommendations for products that actually work. We can help you wade through the BS marketing published by many supplement company and will steer you in the right direction. 

Space fills up quickly so please contact us a minimum of four weeks before you think you would like to begin your prep. Please contact me for more information and rates.

team miller

12-week (or more) workout and nutrition programs for non-competitors

For people who are not competitors or do not prefer a personal trainer, we also provide personalized training and nutrition programs. You do not have to be in the Washington, DC or Northern Virginia areas to take advantage of this consultation service. We are able to work with people all over the world using email and telephone calls.

This service allows you to train alone while trying a new routine and nutrition program. After an initial questionnaire, we create a customize nutrition plan specific for your goals. As with the competition prep service, we can tell you exactly what to eat, with choices, or a more flexible approach where you will need to track and hit all of your macronutrient (Carbs, Protein, Fat). We can also recommend vitamins/supplements when necessary. The nutrition plan is a great way to establish new and/or proper eating habits. You will gain a better understanding about fueling your body, nutrient timing, and portion control, and will learn what type of diet works best for your body type. The training and cardio program will also be customized to your goals and will change throughout the program period as needed. Most importantly, we will be with you the entire time on your journey and are extremely responsive to any questions you may have.

Please contact me for more information and rates.


team miller

One-on-One Personal Training

Although I am not currently available for one-on-one personal training, my wife, Stephanie Miller is a full-time, NASM-certified personal trainer. She trains all different types of people: men, women, teens, elderly, bodybuilding/figure competitors, athletes, housewives, etc. moms to be.

People hire a trainer for many different reasons. It's an easy way to make it to the gym. It makes it harder to skip workouts by having an appointment and a trainer waiting for you. Sometimes you may need the extra motivation to get out of a rut, or you may need a new workout program. You may want to get into shape before a wedding, vacation, or special occasion, or want to get your pre-baby figure back. Maybe you're not getting the results you are looking for in the gym due to wrong techniques and form, overtraining, wrong nutrition and diet, or lack of sleep. As a personal trainer, Steph will find out what's wrong, or not working correctly, by reviewing your routine inside and outside of the gym. She is not a regular trainer as she is also able to provide nutritional planning and information that many other “trainers” do not understand. (I’m obtaining my nutrition certification. . you could say she is a Fitness Nutrition Specialist or she has a FNS certificationIf you are willing to put in the work, she sees to it that you get results. Stephanie and I are available to her clients 24/7 through email and are extremely responsive to clients' questions.

In addition to the personal training Steph offers at Gold’s Gym Fitness First in Arlington, VA (Courthouse) and Tyson's Corner, VA, she is also available for personal training at your home, office, or gym (if eligible). If you are serious about hiring a personal trainer in the DC or Northern Virginia area, please email her at or visit for more information and rates.