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Bodybuilding Competition Guide

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Bodybuilding Contest Preparation for the Natural Competitor!

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Ok, Lets Talk about Bodybuilding Competition

Thinking about Competing?

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.

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Natural Bodybuilding Organizations:

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.

NPC  (National Physique Committee)

WNBF  (World Natural Bodybuilding Federation)

INBF  (International Natural Bodybuilding Federation)

SNBF (Supernatural Bodybuilding and Fitness)

NGA (National Gym Association)

ABA (Amateur Bodybuilding Association)

NABF (North American Bodybuilding Federation)

NANBF (North American Natural Bodybuilding Federation)

WNSO, World Natural Sports

Largest natural shows in Canada - Also promoting US and International Events

OCB - Organization of Competitive Bodybuilders

North American drug-free bodybuilding, fitness & figure competitions

and information

United States Bodybuilding Federation (USBF)

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.

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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.

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SUPPLEMENTS:

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.

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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.

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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.

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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.

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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.

MANDATORY POSES

Front Double Biceps 

Front Lat Spread

Side Chest

Side Triceps      

Rear Double Biceps  

Rear Lat Spread

Abdominal Pose

Most Muscular     

Posing Guide.

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.

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Tips for your Individual Posing Routine:

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.

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TANNING:

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:

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.

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.

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LAST MINUTE REMINDERS:

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.

CLICK HERE FOR A PRINTABLE VERSION OF THE LAST MINUTE REMINDER GUIDE

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