Below
is the first message to be posted on the Lift for Life
Forums, a new online community in the interest of natural
bodybuilding and fitness.
It has to start somewhere!
You have spent
months,
perhaps years working on your physique.Why keep it
concealed?Bodybuilding
Competition requires an extreme level of physical and mental
discipline unparalleled by most other sports. You will never
truly know what you are capable of physically until you have made
the commitment to be your best on Competition Day.
No one on stage will have a perfect physique. Some will be more
muscular and others more lean and defined. Often competitors will
lack symmetry or carry more bodyfat than they would like. So be realistic.
You don't have to be perfect, just prepared and confident.
There are several
organizations that sanction Bodybuilding Competitions.
The largest is the NPC (National Physique Committee). The NPC is
also the primary stepping-stone to competing professionally in the
IFBB (International Federation of Body Builders). Some NPC shows are
drug-tested while others are not. Always check with
the contest promoter if this is important to you.
Among other sanctioning organizations are.
Links to these, and
other
organizations can be found on the
Organizations page of the Lift for
Life site. Regardless of the organization that you
compete with, you will need to purchase a
membership card. These typically cost
from $35.00 to $50.00 for a one-year membership and can be purchased
in advance or on the day of the show.
Anyone who says that
dieting for a competition is easy has probably never won a
show!
The
Competition Diet is probably the most difficult part of contest
preparation.
A workout
may last an hour or two but dieting is 24 hours a day. You must have
willpower if you intend to be successful at this. It is also
expensive. Quality food, protein powders, MRP's (meal replacements)
and supplements add up quickly so be prepared. The ultimate goal of
the Competition Diet is to loose the maximum amount of bodyfat while
maintaining the maximum amount of lean muscle mass. Be prepared
however to loose some muscle during this process. The ratio is
typically 1 pound of muscle to every 3 pounds of bodyfat. Proper
supplementation my decrease muscle loss
and this will be addressed in another section.
When do you start the
diet? This depends largely on your body composition and the date of
the competition. It is always a good idea to have your bodyfat
checked by an experienced practitioner. The most accurate results
are obtained from water-immersion however fat-calipers are accurate
when done properly. Most bodybuilders will begin dieting 8 to 12
weeks out from the competition date. Others will find 4 to 6 weeks
to be sufficient. It is important to monitor your progress daily,
especially in the final weeks. If you are not losing fat at an
acceptable pace then increase your cardio. If possible, do your
cardio in the morning on an empty stomach, as this will force your
body to burn stored calories. This practice alone
can yield dramatic results.
As a rule however, try to let the diet do the cutting and do not
rely too much on cardio. The last week of the diet is a crapshoot
and many competitors experiment at this stage. Fat loading, carb
loading, sodium loading and depletion are all tricks of the trade.
Each of these is intended to increase muscle density and fullness
while offering maximum vascularity. This is known as
"Peaking".
Peak condition can only be maintained for a very short period of
time, therefore it is critical that peak condition be reached during
the competition (ideally the morning show which is also known as
Pre-Judging). Any miscalculations
and you may peak the day before or after the show.
It is a tragic to see a bodybuilder who has trained and dieted
consistently in a ripped and vascular condition on Friday only to
have the same competitor come in flat and smooth on Saturday. You
will need to experiment with what works for you. For myself, the
last week of dieting goes something like this.
Monday:
Food:
A minimum of 6 small
meals. All meals will contain protein from a variety of sources.
Complex, high fiber carbs until 2:00 in the afternoon, protein only
from 2:00 on. Try to eat every 2 hours.
Water:
1 to 2 gallons of
sodium free water.
Supplement:
5 grams of L-Glutamine 4 times daily.
Tuesday:
Same as above.
Wednesday
Food:
Same as Monday
however carbs should be reduced slightly. Absolutely no refined
flour, rice, sugar, etc. Good sources of carbs are yams (no butter),
celery, carrots, leafy green lettuce and similar vegetables.
Water:
Take in up to 3
gallons of water.
Supplement:
Potassium tablet 4
times daily. 5 grams of L-Glutamine 4 times daily.
Thursday
Food:
Same as Wednesday
however sodium should be cut dramatically. Read labels, nearly
everything contains sodium. Do your shopping in advance to be ready
for this time. To be sure of low sodium I will boil chicken breast
in distilled water at this time and use no condiments containing
salt.
Water:
Try to take in 2
gallons.
Supplement:
Potassium tablet 4
times daily. 5 grams of L-Glutamine 4 times daily.
Friday
Food:
Same as Thursday with
extra careful attention to sodium. Keep this as low as possible.
Water:
Reduce water to ½
gallon taken between morning and 6:00 PM. Sip sparingly and only as
needed from 6:00 PM on.
Supplement:
Potassium tablet 4
times daily. 5 grams of L-Glutamine 4 times daily.
Saturday
Food:
Very small meals
only. No sodium. Many competitors will take raw honey and natural
peanut butter back stage with them for quick energy and muscle
fullness.
Water
Sip only as needed,
not too much and never gulp. By now you should be dropping water
like crazy. Your abs should be very defined, muscular definition and
vascularity should be very high. This is a very delicate balance. Do
not try anything new at this point to alter this condition.
If you are at
competition level than you have been at this game long enough to
know the truth about bodybuilding supplements. Most supplements are
90% hype and only 10% results. When you see an advertisement with a
freakishly huge bodybuilder claiming that the supplement that he is
holding in the ad packed 10 lbs of lean muscle on him in a short
time the truth is that he has probably never even tried that
supplement. The guy is on steroids plain and simple and he is being paid to
lie.
Therefore, never accept advertisements or supplement claims at face
value.
There are however, a
few supplements that are worth considering while in contest
preparation.
PROTEIN POWDER:.
The protein requirements of a bodybuilder vastly exceed those of the
sedentary public. You are constantly taxing your muscles by diet and
training and must insure that the proper nutrient balance is
available for recovery and growth. Protein Powder is just that.
Protein. No fillers, no carbs, no sugar, no bullshit. As a
competitive bodybuilder I aim for 1 ½ to 2 grams of protein per
pound of bodyweight per day. Others will contend that it is per
pound of "lean body weight" per day. I tend to stay fairly lean even
during the bulking phase. It is not wise to get more than 15 lbs
over what you expect to be your competition weight. Nevertheless,
Protein Powder is a must for any bodybuilder, especially while in
competition mode.
MEAL REPLACEMENTS
POWDERS (MRP):
As the name implies, MRP's are taken instead of a meal, neither with
or in between. A typical meal replacement drink is a balanced meal
in itself. Met-Rx is one of the more popular replacements on the
market but there are many others. MRP's typically come in
pre-measured packets that you mix in a blender with water or milk.
They are nutritionally balanced to meet the nutrient requirements of
an entire meal with heavy emphasis on protein. My day always begins
at the blender. One MRP, 2 bananas, a heaping tablespoon of natural
peanut butter, 4 to 5 scoops of Whey Protein and enough water and
ice to make a half gallon drink. This yields nearly 150 grams of
protein in a delicious drink that will last until just after noon.
An MRP is also a great thing to have immediately after working out.
Many people (my wife included) complain about the cost of MRP's,
which are typically bought in a box of 20 packets and will set you
back $30.00 to $40.00. When you consider however that each packet
replaces an entire meal for only $1.50 to $2.00 you see that they
are actually cost effective. Price varies considerably so shop a
little and do your homework. While dieting for competition, never
leave home without a MRP near by. They offer a convenient, high
protein/low fat alternative to fast food. The only exception to this
is the last week of the competition diet, which is dealt with
elsewhere on this page.
FAT BURNERS:
Fat Burners are compounds, often plant derived, which effect
metabolism by increasing thermogenesis (the production of body
heat). Most fat burners on the market are ephedrine based however
there are a few that take a different approach. Ephedrine by itself
is an effective thermogenic aid however when combined with caffeine
there is a synergistic increase in the effects of both. In other
words, the combined effect is greater than the sum of the separate
compounds. The most popular thermogenics stack on the market is
known as the ECA stack
E-Ephedrine
C-Caffeine
A-Aspirin
Taken together, these
ingredients work synergistically to increase metabolism and
accelerate fat loss at a substantially higher rate then when taken
separately. Many supplement manufactures market products under a
wide variety of names but in the fine print you will usually find
the ECA stack. Ripped Fuel, Hydroxycut and Xenadrine are good
examples and work well when taken as directed. AdipoKenetix by
SynTrax is a newer thermogenic and is based on Norephedrine. This
product is also effective and may be more easily tolerated by some
individuals than the ephedrine-based supplements. Regardless of the
type of thermogenic used however, always get the advise of your
physician. Also, never use these supplements in the evening, as they
will probably keep you awake well into the night.
Contest preparation
is difficult enough and the diet is brutal. An effective fat burner
is a highly recommended ally in your quest for muscular definition.
L-Glutamine:
L-Glutamine is an essential amino acid which is very important to
bodybuilders because it has a muscle sparing effect after intense
physical stress. Roughly 60% of free-form amino acids floating in
skeletal muscles is L-glutamine. After an intense workout, glutamine
levels in the body are reduced by as much as 50%. Supplementing with
L-Glutamine may help body builders reduce the amount of muscle
deterioration that occurs because other tissues that need glutamine
will not rob the glutamine stored in the muscle cells. While
preparing for a competition, L-Glutamine may tip the balance of the
fat/muscle loss ratio in your favor.
POSING:
(Its harder than it looks - get a good mirror and practice
- a lot)
Posing is
one of the most neglected elements in a bodybuilder's arsenal.
A good poser will sometimes walk away with the trophy that would
have normally been given to a superior physique. When the judges
evaluate you on stage, they are looking for
1. Muscular size.
Any person who diets properly can come in ripped however that does
not make them a bodybuilder. By definition a bodybuilder should
possess a greater degree of muscularity then the average person.
.
2. Muscular
definition. An obese person may
have a 22-inch bicep however it will obviously lack definition. A
properly prepared bodybuilder will hard and tight and exhibits clear
distinctions between adjoining muscle groups.
.
3. Symmetry.
A large and muscular chest will look out of proportion if the legs
are not adequately developed as well. Similarly, large, well-defined
triceps should be balanced by equally developed biceps. It is difficult to
conceal a neglected body part when you are wearing nothing but
posing trunks
so give equal time to your weak areas.
.
4. Your ability to
present it.
This is where posing is critical. You may have the best physique on
stage but if
your posing lacks confidence and correctness you will be marked
down.
Mandatory and
optional poses vary somewhat with the sanctioning organization so do
your homework in advance to know what will be required of you. It
can be extremely embarrassing to have a judge call for a pose that
you are not familiar with. Most competitions will use posing
requirements as outlined by the NPC, which are as below.
1. I strongly advise
you to first attend a
competition as a spectator
in order to know what will be expected of you. Pay particular
attention to the length of time that each pose is held for.
2. A video guide
is a great way to learn and practice various bodybuilding poses in
the privacy of your own home. The video
Perfect Posing covers the do's and don'ts of the mandatory as
well as some the optional poses. Posing the Extraordinary way by
Russ Testo is another excellent video with emphasis on the more
artistic and aesthetic aspects of posing.
3. Practice, practice,
practice.
Posing requires a great deal of strength and endurance. It is
extremely difficult to simultaneously flex everything from your
ankles to your ears while trying to appear relaxed and confident. It
is not uncommon to practice the various poses for ½ an hour a day.
4. Supplement with
potassium.
It is embarrassing as well as frustrating to have a muscle cramp
while trying to hit a pose on stage. I have seen many bodybuilders
grimace in pain, limp momentarily and try to regain their composure.
Additional potassium may help to avoid this.
You will be required
to perform an individual posing routing to music for the evening
show. Occasionally this routine will be preformed in the morning
(Pre-Judging) as well. During this routine you will be allowed up to
90 seconds to emphasize what you consider to be your strong points.
1. In this portion of
the competition there are no "required" poses. Therefore, put
together a routine that emphasis's your
strong points hides your weak areas.
For instance, if you do not have a good lat-spread than leave the
front and rear lat spread poses out of your routine. Similarly, if
you lack calf development than I would not insert a double calf
raise into the routine.
2. Add variety.
Do not
repeat the same poses over and over
regardless of how good you are at it. I have seen competitors hit a
most muscular at the left of the stage, again in the middle of the
stage, again at the right and then repeat. The judges will not be
impressed with this lack of variation.
3. Choose music that
is tasteful and inspirational.
Music that is too loud and offensive may impress your friends but
will not find the same audience amongst the judges and the
spectators. Give them something that will inspire and
motivate them.
4. Work on
transitions between poses. Try to add style and
flair. To hit
a pose, stop and then hit another without setting up the next pose
may be boring and unimpressive. You don't have to be a dancer
however it helps if your poses appear to flow seamlessly from one to
the next.
5. Smile if it fits
your music and attitude. If not, a blank or serious expression may
be appropriate as well.
6. Be Confident.
Know what you want and what you are doing. If you are unsure of
yourself you will not portray an attitude of strength and
confidence.
7. Always bring 2 copies of
your music. It
is important to have a backup. You only need to have a tape
malfunction once to appreciate the backup copy. Check with the
promoter to see if only tapes or CD are acceptable.
The darker you are
the more defined you will appear on stage. It is very difficult to
be too dark. The common expression is "apply several coats of tan,
when you think that you are finally dark enough, apply another coat.
A good natural base tan is recommended however you will need to be
considerably darker. The most popular tan applications are:
This is
probably the most popular product used by competitive
bodybuilders to get a great, dark tan! You know you can
trust Pro Tan to do what you need it to do.
8 fl, $17.40
Dream Tan is an
easy to use emollient-based tanning cream designed
specifically for
use by competitive bodybuilders.
2 oz, $19.94
An easy to
use, water resistant, non-streaking mousse that goes on
dry and provides a great day-of-the-show brown color on top
of the Pro Tan Instant Competition Color.
6 oz, $10.49
Creates the
darkest instant tan! Competition TAN'S dark bronzer gives an
exaggerated deep, dark tan. Perfect for Stage use! For
perfect contest color for any bodybuilding event.
8.5 fl, $19.99
Finally, an
amazing product that breaks the rules. This is the most
potent product of this type available.
4 oz, $16.59
1. Pro Tan Instant
Competition Color. This is a liquid
tanning agent that you apply with a sponge applicator. Several coats
are required to achieve maximum color saturation however when done
correctly, the color will be very dark, even and remain fairly
stable when applying oil or while sweating on stage. It does not
wash off easily however and will wear off unevenly. Also it is messy
when applying and has an unpleasant scent. Keep in mind however that
your main concern is how you look on stage during the competition
and not after. This is probably the most popular of all competitions
tans.
NOTE: Pro Tan can be
applied with the sponge applicator that comes with the bottle or a
regular, small, household sponge. It is more easily applied if
poured into a bowl rather than sprayed on.
2. Jan Tana
Competition Tan.
This is a quick and easy tan to apply product. It is a lotion which
applies evenly and will achieve a dark color with just 2 or three
coats. Jan Tana also washes off more quickly than Pro Tan however it
is more likely to smear or run when applying oil or sweating.
NOTE: Apply this
product with your bare hands to get the most even application. Many
people wear rubber gloves however this tends to drag the product and
not allow for an even tan.
3. Dream Tan.
Dream Tan is a lotion that applies quickly and evenly. Typically
this product is applied in the morning before the pre-judging. While
one coat may be sufficient, most competitors will apply 2 coats for
maximum darkness. Posing oil is not necessary as this product
already contains oil. If additional shine is desired, apply oil
BEFORE applying Dream Tan. This product washes off completely and
easily.
4. Dy-O-Derm.
Dy-O-Derm
is NOT a competition tan however it is often used in combination
with other tanning agents. When several coats of this product are
applied prior to or mixed with other tanning agents an even darker
tan can be achieved. Use ventilation because the scent is harsh.
Also Dy-O-Derm will leave your skin very dry. You may develop a rash
if you have sensitive skin.
POSING OIL:
A good posing oil will dramatically enhance your muscularity while
on stage. Most posing oils are acceptable as long as they are not
overly applied. Some competitors go overboard and come on stage
literally dripping oil. A thin, evenly applied coat is all that is
required. Popular posing oils are Pro Tan Muscle Juice and Jan Tana
Posing Oil. The Pro Tan offers more shine while the Jan Tana Posing
Oil is more glossy. Many competitors will opt for a can of Pam. When
sprayed on from about 12", Pam will give an acceptable shine that
will show well on stage.
Pro Tan Hot Stuff is
a menthol-based oil that will warm your skin and enhance vascularity
while on stage. This can be used in place of or in addition to
posing oil.
Jan Tana
Posing Gel makes your body look bigger and more defined.
It highlights your muscularity, vascularity and
hardness, which is crucial for winning a competition.
8.5 oz,
$8.50
The
ultimate physique presentation and total muscular
definition posing oil that will leave your competition
in the pump-up room.
4 oz, $5.99
For that
dark, healthy and rich tan in only seconds, Quick
Bronze guarantees you the ultimate dark red-bronze color
tan for all bodybuilding competitions.
4 oz, $8.99
Buff your
muscular appearance with a smooth, sleek, and sheen look
that will blow your competition way. Muscle sheen is
used by world class bodybuilders and fitness enthusiasts
around the world.
4 oz, $4.89
Tan
anywhere, anytime with this dark immediate bronzer and
sunless tanner in one!
8.5 oz,
$21.95
POSING TRUNKS:
Be sure the get your posing trunks in advance because they can be
very difficult to find at the last minuet. Most organizations
require that the trunks be of a solid color with no external
markings. Thong type are not allowed. Choose a style and color that
complement your skin color and physique. A backup pair is always
recommended incase one pair gets misplaced or discolored. To keep
the sides high and the back of the trunks from creeping into
unwanted areas, Pro Tan offers a product called Bikini Bite which
acts as a glue to keep your posing trunks where you want them. This
is not necessary but helpful at times.
The last thing that
you want after literally months of preparation is to arrive at the
show location on competition day unprepared. Below is a checklist of
things that you will need to do in advance.
1. Be sure that you
have submitted your application by the due date.
2. If you do not
already have a membership card for the organization that you
competing under than be sure to have the money to purchase one the
morning of the show.
3. Bring additional
money for any unexpected expenses that my occur.
4. Have a backup copy
of the music for your individual posing.
5. Bring 2 pair of
posing trunks.
6. Bring extra
potassium as insurance against cramps while posing.
7. Bring extra
competition tan lotion for last minuet application and touchup.
8. Posing Oil. Often
other competitors will allow you to use some of theirs but be safe
and bring your own.
9. Sodium free water
to sip as needed.
10. Snacks. Raw
honey, natural peanut butter and rice cakes are common snacks that
you will see back stage.
11. Towel. After
applying tan and oil you will want something to wipe your hands off
on.
12. Bring a map. You
do not want to get lost on your way to the competition and miss the
check in deadline.
