Hi,
After recently doing three shows this year I felt whilst it’s still fresh I would share my experiences and tips to assist any other Novice guys in their planning for upcoming Bodybuilding Shows.
1. Firstly and most importantly make sure you have adequate finances to carry you through your precontest preparations up until show day. Remember Tanning, Accommodation, Travelling are also costs involved. Budget on at least R 30 000.00-R 40 000.00 for all your food, supplements, juice, tanning agents, posing trunks, accommodation and trainer’s costs, posing classes at least a week’s worth. If you are going to do this, do it right, do not try skimp, you are going through all this discipline and effort so why skimp on the things that are going to assist you in getting that podium position, no one ever competes to come 2nd.
2. Prepare your family and friends for the mood swings, loss of temper, being unsociable and explain to them your goals. Find a great site like this one to share your experiences and thoughts as well as people who have gone through a Pre-contest prep before to explain to you what you are going to go through emotionally, you will need them at times just to vent and seek advice personally.
3. Start early you will need at least 15-20 weeks of prep work depending on your conditioning to get you to stage ready shape. GET YOURSELF A PRE CONTEST TRAINER ( I highly recommend DJ based on where he took me in such a short period of time).Trust me on this do not try and wing this, Pre-contest is not a cookie cutter program that one works for all, your trainer will monitor you weekly and change what needs to be changed in your program to get you optimal results (this is why starting early is so important, also you will lose less muscle if done over a longer period of time), your trainer will be there to guide you through this rough time and be able to give honest criticism to you when its needed. In the last few weeks he will know how your body responds to different things and be the best person to advice you of those lat minute changes. Forget what you think you know about Contest Prep and trust the experience of a good Precontest trainer who has proven himself successful with others.
4. Once you have your program, your cycle plan, your diet, STICK TO IT. Remember Rome was not built in a day; you did not get fat overnight, so you will not get conditioned to stage ready condition overnight. Trust the program and diet you are on and remember more is not always better. Your trainer has spent hours planning a safe protocol tailored for you, he knows what he is doing, and you are there to apply what he is giving you. Your first few weeks, results will be dramatic and you will be motivated, then usually you will plateau and results will slow down, motivation will be down, you will be tired. Dig deep, you can go the distance you do have what it takes, persistence is going to get you there. Do not try reward your efforts with a cheat here and there. DO NOT. Use your improved results to motivate you to be persistent.
5. Pin your program on the fridge, tick off day by day. Plan your day, plan your weeks ahead, and plan the accommodation if you need to plan, plan and then plan some more. If you have meetings take your food with, just explain what you are doing and usually people are always accommodating. Keep a toilet nearby for all the urinating you will be doing. I always drink at least 6L water a day. It keeps you hydrated, cleanses the system, and keeps muscles full.
6. Buy all your food and supplements, juice a month supply at a time to make sure you do not run out, make sure that fridge is stocked, juice and needles are enough and supplement cupboards have what you need. A multivit everyday is essential. Tick every time you take your daily dose of Supplements, especially Fat Burners as you do not want to overdose on those. Tick off every time you took them with your dosage on your program list. Keep it more or less the same time every day. When you inject don’t get lazy or clumsy always aspirate, always clean the area.
7. Due to our upbringings we always feel the need to be rewarded for our efforts, usually with food or sweets. Do not fall into that way of thinking, your results is reward enough for your efforts and when you stand on stage you will be happy you never binged on that burger, sucked on that chocolate. You will be hard, striated, and ripped to shreds, and when you hold that trophy and hear the crowds call your number it will all be worth it.
8. When you cannot take the cravings any more, ½ tsp cocoa, coffee, skim milk and sweetener really help take the edge of. Have 2 cups, it will help. No Fruit Juice, No Fruit, No Dried Fruit, No Fat Free Jelly beans. Eat only what your trainer prescribes. If you can’t take it anymore still suck on some Salt Free, sugar free peanut butter.
9. You will find your mood fluctuating quite a bit now, log onto the forum and share your thoughts the guys are always willing to assist.
10. The final 8 weeks are approaching you should be posing at least 30min every night. Posing classes are essential to correct your form, and get solid advice on what looks best for you. Then practise those poses every night no matter how tired you are, get a nice big mirror, make sure there is adequate lighting and practise those poses. I know you don’t think you look good enough to pose yet, but you must in a few weeks your body is just going to change daily. Get a clock next to the mirror, remember shallow breathing through your nose, hold each pose for at least 15 seconds, eventually 1 minute would be ideal.
11. Cravings are going to get really intense now, people will not be considerate with what they eat in front of you, don’t let it bog you down, you are closer now than ever to your goal.
12. 3 weeks out now, you are getting harder, striations should be showing a bit now, still holding some water, don’t stress it will all come off in the last week. Always use black posing trunks and practise posing in them make sure you have the right size and always use black. It ties the body together nicely. Start removing that hair from all over so it is easier to shave off closer to the time. Test tanning agents on you to see what suits you best, for WBBF Dream Tan 2 is best with 3 Coats Pro-Tan as a base coat, wash off after applying each layer. Get someone to apply it for you who will be with you at the show to help apply it nicely and evenly. No oil is needed with Dream Tan. IFBB has banned Dream Tan, 3 Coats Pro-Tan washed off a day after each application will be fine, Jan Tana 2*Coats will work great backstage. Do not use their Glaze as it hides striations under the lighting we have at our shows. For oil use Spray and Cook a light coat just before you go on stage.
13. 2 Weeks before the show I like to mix 4*Lemons, 1 Grapefruit with 3L Water. I drink 300ml every morning before eating anything, it tightens you up and lowers acidity in your system.
14. Start applying the Pro- tan at least 3 days prior to the show as a base coat. Stop training at least 3 days before your show and pose even harder.
15. 2 Days till show day make sure you are packed and ready to go to your accommodation at least a day before the show, find out times of pre-judging, venue, main show. Pack enough food, Tan, extra pair of posing trunks. Remember don’t stress it raises cortisol levels and will not allow you to look your best. Pose, Pose, Pose.
16. Your day has arrived; you are hard, ripped, and ready for the stage. Remember once you are done with weigh in do not binge; keep eating small portions of your meal plane every 2 hours. Do Not Add anything new to your food program, only use the foods you were using whilst dieting to carb up, your system is used to that and you know how it will respond. Again do not stress, take it easy, and take note of the program and line-ups ahead of you. At least 5 line-ups ahead of you go back stage and start preparing your final touches on the tan with your assistant or friend. Start warming up 30 min before it’s your line-up. Do not pump up abs, legs. Just work Chest at least 2 sets 15 Reps, Back the same, Shoulders, Biceps and Triceps. Just get the blood there do not over do it.
17. Your time has arrived go out there, have fun and don’t look at every one else communicate with the judges with your body language, posing and have fun. Do not be intimidated by your competitors, you are there competing against yourself.
Team Fit Squirrel
Topic Author
