Remember, the formula is DBW = LBW/1 – DBF%, Bob's LBW = 161.5. Be simple with your meal preparations and your food choices. Stick to your plan as you diet for the contest. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. What are some common mistakes that a first-timer makes when entering a bodybuilding contest? Or are you afraid? Individualized program design, knowledgeable nutrition advice, and experienced coaching are all crucial amenities to look for in your training facility. Learning to PRESENT your physique is a separate animal from simply HAVING a physique. Bob will actually weigh less than 170 because through dieting he will lose a little muscle mass. Post-workout, within an hour of training, consume 40 grams of, 2 packets, regular Quaker instant oatmeal mixed with water. © 2020 Conditioning refers to how much body fat you have. Posing includes your quarter turns, your mandatory's, and your free-posing routine. You can look amazing, but if you haven't practiced your posing, it will show up on competition day. We have determined that with a current overall bodyweight of 190 pounds and a current body fat of 15%, Bob will end up weighing 170 pounds at 5% body fat. You need to determine how much fat you have to lose. Pose from the legs up, always exhale, smile, chest high, etc. Trust me when I tell you it took me 20+ years to figure it out. All rights reserved. Your knowledge, your years of training, your level of dedication and focus will all come in to play. Ok, so, you've been training and lifting in the gym for months. I would suggest to Bob to give himself another month and a half. If your schedule dictates that you must eat every 2 hours, shrink your portions and eat an extra meal. Register for competition and keep your receipts. Sandy Ranalli (NPC Women's Representative and promoter) told me once, "Anita it's just being at the right show at the right time.". To determine how much time Bob needs, he simply needs to divide the amount of fat he needs to lose, 30 pounds, by 4, the amount of fat per month. Any other whole grain foods you can think of. Dey, a health and fitness specialist with an M.S. Do you have what it takes? The sooner that's done, the sooner you can get familiar and comfortable with your presentation. Not have his supplies (bands, suits, music, food, etc.). You can't worry about that. Not at all. Your friends all say you have a great physique. Some people can be ready in less time than a year and others take longer. The combination of low-moderate, as well as high intensity cardio, is the fact that bodybuilder will get the benefits of both. Great posing combined with the lighting on stage can make you look amazing. Will you enter a bikini competition, try for fitness or figure, or really go for broke and try your hand at physique or bodybuilding competitions? Now, pump up, oil up, and go strut your stuff!! 2. It might be tempting to fly head first into a training program without any personalized guidance. Stick to your diet; practice, practice, practice those mandatory poses and your routine! On day 6 I hit chest and biceps, they are my weakest and I give them the most volume. It helps pull water out of the skin and lays a base for your show tan cream (Pro tan, Dream tan, whatever color you like). So, we are looking at about 4 pounds a month of fat loss. contest prep section man. Eat regular meals all week and "junk food" on Sunday's. Or do not think you are going to get weaker the closer you get to your show. The first and most important thing one can do to prepare, is evaluate their own physique. But, has a panel of physique judges judged that body and compared it side-by-side together with other physiques? In addition to your suit, you may also want to add a little sparkle with some costume jewelry. TOPIC: How Should One Prepare For Their First Bodybuilding Competition? That’s why the experts over at recommend that you start with two low to moderate cardio workouts as well as one high-intensity cardio session a week. I competed in my first and only contest in 2014 and it was quite the experience. For example, posing suits, tanning products, 2-copies of your music. How Should One Prepare For Their First Bodybuilding Competition? Not just the shows I'd downloaded, but I purchased, downloaded, and read posing instructional DVD's, Mpegs, and books. How long do I need to diet to be ready? All these elements will determine the outcome of your efforts. Look, I know how hard it is to build muscle. Change your workout routine, start focusing on anything that might be lacking, but do not neglect the size exercises either. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Furthermore, do not ever think you are going to turn pro at your first National show. If you stray even a bit, all your work might be for nothing. A support crew should help you achieve your bodybuilding goals. Someone like Bob in the above example should shoot for 4 pounds a month of fat loss. When I help someone I want them to go up looking their best, I am honest and truthful because in this business too many people assume they are OK for the stage and everyone thinks they should have won. Bob doesn't have to do anything drastic to lose 4 pounds of fat a month. Bad posing takes away from your physique. This is called microtrauma. Front relaxed, left/right side relaxed and back relaxed. He would probably end up weighing in the 160-165 range. Too light never shows well on stage. Start working on your routine and doing mandatory poses, holding each mandatory pose for 10 seconds. Weeks 12-9: Training. Make travel arrangements if competition is not local, Choose hair style, accessories, and make-up (if applicable). BE HONEST WITH YOURSELF AND GIVE YOURSELF LONG ENOUGH TO DIET. Do this after workout. In order to accomplish this, you must continue to train intensely but also vary your methods so that you are stimulating every pathway responsible for hypertrophy. He might be surprised to learn just how light he will be for his show. You'll risk injury and overtraining. Picking simple music, with a simple routine for your first competition is also the way to go. per week in order to be contest ready come competition time. What Mental Challenges Should A First Timer Be Prepared To Fight As The Competition Near? Many first-timers can use a prep guideline (that includes training, nutrition, & supplementation tips) to be prepared and prevent making crucial mistakes. Don't go from 50 sets a week, to 100. So be patient and make adjustments. This is a good way to get your feet wet in fitness competitions. Plus, the molecular components of water are instrumental in building the protein your muscles need to repair themselves after intense bodybuilding workouts. Get your tanner early and be sure you know what it will look like. Can anyone who is from Ontario, please let me know how I can enter a competition? But once I did--BAM!--muscle appeared almost overnight. Do this after workout. Lets say Bob currently has 15% and weighs 190 pounds. First and foremost, get a support crew. If you would like 1-on-1 online coaching, feel free to reach out to me at It's best to remove all doubt. Cardio: Which Exercises Burn the Most Fat? Power/Hypertrophy training consists of 2 power days, upper body, then lower body. Elbow higher than shoulders on double bicep poses. There are so many factors to consider when you prepare for a contest and especially when you have decided your going to win. You can get me (learn more), of course, even Mrs. Olympia Andrulla Blanchette, yes, we are women, and most likely better for women as Chad Nichols, Charles Glass and Ron Harris are great for you guys. 01-21-2012, 05:51 PM #2. Those are some basic tips on how to win a bodybuilding contest. Prioritize lacking body parts. The classic competition shoe has a five-inch clear heel with no more than a half-inch platform. Bob might be shocked to learn that he will end up losing upwards of 30 pounds between now and his competition. If you are endomorphic, chances are you will need to continually drop carbohydrates. Here is a sample of a cardio routine for the first 2 weeks of the prep: Monday: 30 minutes on the elliptical, treadmill, or stationary bike. The quicker you lose fat, the more muscle you lose and the shittier your experience is. Continue at this until results plateau and begin dropping carbs by 25 until you are continually making gains towards leanness again. Have flip-flops to wear. You all need to understand before you step on stage. During the prejudging you are called out on stage with your fellow competitors. Talk to other body builders on a bodybuilding forum. It has never been more popular than now. First and foremost, you need to have a plan. Not squeezing the legs and focusing only on upper body posing. Good luck, have fun, and compete! And that's all I have, hopefully you first-timers will gain something from this and have a successful contest prep, for your first bodybuilding show. That's if you make it that far. So take your bodybuilding seriously by hiring a knowledgeable personal trainer. Just as an engine needs fuel to run, your body simply cannot continue to grow without a proper bodybuilding diet. You want to go up on stage during pre-judging and look like you did this before, like a pro. I went so far as to e-mail and call specific show sponsors and organization heads to be sure I didn't use anything I shouldn't. This simply means how much muscle you have. Do they LET you bring your back arm up in the side quarter turn on the symmetry round? jb_pl_42 Undergraduate Senior, Exercise and Sports Science Oregon State University. She quickly realized the need for a comprehensive training program that helped women pursue their lifestyle and fitness goals, including fitness competitions. Start working on your routine and doing mandatory poses, holding each mandatory pose for 10 seconds. at contest, your going to be that weight and if someone comes in weighing 220 lbs., who cares? However, the latter is something I readily tell people not to do, especially after the show they've competed in. And when you’re training for a competition, you need a facility that has all the proper equipment for your bodybuilding exercises. NOTE: I've trained body parts up to 3x per week with no injury or overtraining experienced. Fast walking, as well as jogging can also apply. And while it’s true that there’s a lot of good information out there, nothing comes even close to having real-life individual attention from a professional. 2. There’s more to preparing for a bodybuilding competition than simply putting in the time at the gym. (You can find them online at websites like ( “Get them early so you can practice walking and posing in them,” says Dey. It plays a vital role in delivering nutrients to different parts of your body, giving you the energy you need for another set. The Question: Entering your first bodybuilding competition can be nerve-racking. Any other time of the day can cause insulin spikes unneeded, which will lead to more stored body fat. Purchase competition items such as lunch cooler, body lotion. Again, keep things simple and avoid drastic measures such as this. Straight Leg Deadlift: 5 sets of 5, 2 warm-up sets. It provides the framework that eventually inspires young hopefuls to pick up the weights and start their journey towards a life of bodybuilding. If initially, dropping carbs by 25 grams wasn't enough, add these two low no-carb days into your diet and give yourself 4 weeks to evaluate. What type of metabolism do I have (endomorphic, mesomorphic, ectomorphic)?, and what body parts do I need to give more attention to, in order to have the most balanced and symmetrical physique I can when I stand on stage.