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What's It Like To Prepare For A Bodybuilding Show? What's it like to be a competitive bodybuilder? It is the most intense physical and mental battle you could ever face. Without a doubt, prepare to set foot in a world that no one understands, support is unknown except from those that have made the journey. What is competing all about, well it's more than those few minutes you spend on that stage, let me try to explain…. Part I - The Journey Begins "Build it and they will come!" Profound words, but first before we don our posing suits let's think about the time it takes to sculpt a physique worthy of the stage. For me the time was two years, was I ready, no definitely not. The time it takes to build a body differs for everyone, but if you wanna have a shot at a title you better do your homework. Go to some local contests, view the competitors, try to talk to them off the stage, as the stage will add a good 10-15 lbs to their look. Somehow you need to objectively compare yourself to the competitors you have seen, now how do you compare yourself to someone who is about 4% bodyfat, dehydrated and has a better tan than you have ever had? Good question when I figure this out, I'll never lose a show. "You wanna get ready for a show? I think it would be easier to quit smoking!" Contest dieting is the most demanding thing you'll ever try to do, ever wonder what it would be like to have two full time jobs? Ever go days with almost no carbs just for fun? Just the beginning! There are as many ways to prepare for a contest as there are competitors, but I will give you some details as to what I have done, I am constantly evolving and adapting though, trying to unlock the pieces of the body's puzzle. The body is by far the world's most perfect machine, it will, without fail, adapt to everything if given enough time. So be prepared to do some research, knowing how to achieve that contest winning physique is a true science. Contest preparation starts at about 14 weeks out from the contest date, yep that's right, 3 ½ months of agony before your 20 whole minutes of glory, still interested? Here is a general recount of what happens…. Week 14 Week 13 Ok you have made the initial transition into dieting at this point, now the fun begins. According to desired weekly weight loss we begin adjusting calories accordingly, down 10% or so if you did not lose specified 1-2 lbs, not usually up, and this sucks later! Week 12-8 Week 7-4 1. May increase cardio a
bit, but damn I hate cardio so not unless I have to, that would put
me at about 2 hours a day, split into 2-3 sessions. How do you feel
about making time to go to gym 3 times a day? Day 1 - 6 meals consisting mainly of protein and EFA's. The only carbs I get today will be 1 cup cooked oatmeal and 1 ½ cups worth of salad before bed. Ever hear of ketosis? Ketosis is the point at which your body switches to fat as primary energy source in an effort to survive. Well in order to hit ketosis blood sugar must drop very low. (i.e. no carbs) You will not quite make it to ketosis on one day with no carbs, which may help spare muscle, but will likely give you some of the most severe cravings you have ever had. Doesn't sound like much now but I feel like I have a carbohydrate addiction in the likeness of that of a heroin addict. At times I had Oreo cookies stashed in corners, I would sneak off to Tim Hortons at 3 AM. You become someone other than you. But persist you must, in an effort to achieve. Day 2 - Only difference between day one and two is on day two I will have a small piece of fruit instead of oatmeal and 1-2 cups vegetables with each other meal. A little better than day 1 but damn, by this time I am so tired of vegetables. Day 3 - Day 3 is pretty much the same as day 2 except that for my last meal in the evening I will have a carb up meal. This will consist of oatmeal, yams, a banana, and yes more vegetables. The idea here, like training, is constant change. But constantly changing the level of carbs in your diet we try to get the body to continually try to adapt to what we are doing. In the process you burn a ton of fat! Week 4-1 These last weeks are where most competitors lose it, it's so close yet so far. Your body is very lean and it doesn't like it. Cravings are nuts and moodiness is common. Be prepared to hate you girl/wife, your family won't like you and everything will PISS YOU OFF!!!! Final Week " Sunday at noon you
will cut carbs to about 100g for the day total. This will still be half
starch and half fibrous. Is not much though. Part II - The Time Is Near, The Eve Before Destruction It's Friday night before the show, this is where the psychological battle begins. Tonight is the weigh-in. The weigh-in is the first time you see any of the competitors, you all gather in a warm little room usually at the host hotel. As you look around many thin tanned faces stare back, some peoples cheeks really cave in, this always psyches me out. As you peer around, the real test is to see if you can pick out the guys in your class. Soon the judges will call for each class to assemble behind a screen; soon it will be your turn. When the time comes, everyone tries to be at the back of the line, to weigh-in you sometimes have to strip down in front of all the competitors in your class. Here you have your first glimpse of your competition, and they of you! It can get even worse if you are near the limit for your class and are worried about spilling over, if you weigh-in too heavy you have 30 min to try to make your class again, ever sit in a sauna dehydrated? The weigh-in can leave you shattered or extra confident, I often end up somewhere in the middle. Nothing left now but to wait… The morning of the show finally comes, I'd like to say you wake early but chances are you didn't sleep the night before. If you're like me once you begin the dehydration process you have a constant headache and can't sleep. At about 4 AM I am so pissed that I can't sleep I usually go for a walk or practice my posing routine, thinking about the day to come. When the sun finally breaks the horizon it is time to make the final preparations. I begin by having a decent size clean meal, this feels good to eat a bit more than you have been but you only get as much water as it takes to get it down, a couple swallows at best. Soon I find myself standing in the bathtub again having my tan touched up with another coat of dye. Last but not least will put a little dye on my face. The minutes pass slow as you wait to head to the theatre for the pre-judging. Waiting, thinking, resting… Once you reach the theatre you find your way to the dressing room where you lie on the floor, feet in the air, with the other competitors. Most are friendly, it's all done at this point, either you did your homework or you didn't. Often we share our dieting horror stories. As stage time nears you will see a variety of hocus pocus, last minute tricks to get that winning edge, honey, red wine, candy a few minutes before, niacin, that sort of stuff. The runner comes in, your class is called, and it's time to begin the pump up… Pump time! The pump up room is the transition place. A few weights in a little room, all conversation ceases, it's time to focus. Everyone has different thoughts on what to do to pump up, I basically just focus on my worst bodyparts and try to pump them full of as much blood as possible. Lifting, feeling that inner rhythm, transferring my energy to that place we all know. It's like when your in the leg press thighs screaming, knees trembling and all you can think of is, "yah man this feels good I want more!" When the assistant comes its time…. The world suddenly spins on by, all your thoughts and dreams of that moment you step on stage suddenly well up and wash over you as reality sets in, it's about to happen. Your moments before the stage, the assistants are spraying you with PAM smoothing your oil making sure it's just right, your heart beats faster, pounding in your head, it's time to perform…. In the morning for prejudging you will all head out on the stage together. The judges will call for the compulsories, as you hit your poses you try to get a glimpse of the guy beside you, how is he posing? You squeeze, hard, expel all your air, your body is tight, your face looks calm, now hold it. The judging can be nerve wrecking, pose after pose, you tire, your body aches. The lights are hot, dehydrated as you are you still sweat and your tan usually starts to run, the judges will move you around and your always trying to figure out where you are in the placings, usually if you are in the center that is a good sign. After the comparisons are done you will do your freepose for the audience and then it's back to waiting…. In the evening things are a bit different, there is not really any judging, you will start with the freepose, this is incredible, the stage is yours! People cheer and roar in admiration of every great pose, you are king and your loyal subjects pay their respects. Soon after they call the top 5. From that point you once again go through the compulsories, and then it's time…. POSE DOWN!! The music is cranked, it's man against man, head to head, war. There can be only one, the heat and excitement is incredible, the audience roars, energy is found, hitting pose after pose. The pose down is the moment we all live for, it's the war of wars! Once the pose down is done the placings are announced, one by one starting at 5th, each time a name is called your spine tingles hoping it's not yours waiting to see who remains the unannounced king. Will it be you? Sam wanted me to write a part about what it's like to win, well I don't know. Last year I came home with the first place trophy, but yet I didn't win, I could have been better. I don't know anyone that thinks they have reached the best condition they can, ever year is new and different, every year you get better, and when you stop getting better…YOU LOSE! And beyond that there is always something more, the overall, the next step. This year marks the completion of a seven year goal; to compete at the Canada's this year that becomes reality from there I don't know. Originally written for the 'Brotherhood' as Competitor Butcher. NOTE:
The above is written to shine some light on preparation for competiton
for the many people wondering what it's like. Like all good things my
methods for preparation are continually changing. So as this article
is now a few years old there are a great deal of things different about
the way we prepare people now but still this article may have value
to some people at a different stage in their personal evoloution. |
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