Bodybuilding Essential:What You Need To Know

Weight trainingBased around core liftsSquatsDeadliftsBench/ Dumbbell pressDipsWeighted pullupsMilitary pressRows

Auxiliary LiftsIsolation of worked body partChest flys, cable cross over, pec decBack pullovers, cable lifts, back extensionShoulders side, rear, front raisesTriceps skullcrushers, kickbacks, cable liftsLegs lunges, extensions, curls, calvesBiceps preacher curls, db curls, hammer curlsAbs and Forearms as desired

Nutrition OffseasonGoal gain lean muscle mass with minimal fat gain~ 1-2 grams protein per pound of body weight~2-3 grams protein per pound of body weight~15-25% calories from fat

Nutrition contdContest, cutting phaseGoal decrease bodyfat while maintaining as much muscle as possible~1-2 grams proteinCarbs are variable depending on diet style15-20% of calories from fat

Sources of Prot, Carbs, FatProtein sources: lean beef, chicken breast, tuna, egg whites, cottage cheeseCarb Sources: oatmeal, brown rice, wheat bread, wheat noodles, sweet potatoes, fruitFat Sources: nuts, natural peanut butter, fish oil, flax oil, olive oilDont forget the greens

Contest Prep DetailApproximately five months before you would like to compete try to locate a show in your areaDetermine bf% you would like to be on stage and calculate how many weeks it will take from where you are currently at

Start of Contest Diet :( Transiton slowly from a caloric surplus to maintence levels and then to a caloric deficient Most calories that will be cut are carbs and some fatProtein stays relative the same and sometimes increasesWorkout stays the same, no cardio yet

Contest Prep ContdOnce at caloric deficit, refeeds start to be implemented into dietBegin taking measurements every 2-4 weeks and weight every week or 2Adjust diet depending on progress and goals

8-12 Weeks OutBegin posing, practice first holding relaxed poses and then start working on manditoriesBegin tanning early especially if you have fair skinStart adding in cardio as needed

4-6 Weeks OutTighten up dietBegin shavingPut together a posing routineStart practicing holding poses for longerAdd more cardio as neededA test run of the final week at this time may also help figure out how to peak when it counts

Final WeekNo major changes happen in the final weekGoal is to come in with least amount of subcutaneous waterGeneral idea is to load sodium starting at 15 days out and gradually reduce it and then load again last dayCarbs slightly deplete through the week with last couple days loading with amounts depending on the personNothing is cut and dry it all depends upon the personLast leg workout Saturday before, last workout/cardio Wednesday or Thursday, practice posing remainder of timeBegin applying pro tan or some other self tanner 1-2 days out

Contest DayTake drug test at some point if applicablePrejudging begins in the morning and usually consists of symmetry round, manditories, and a routineBreak from mid afternoon-early eveningNight show consists of routine, pose down, class placements, an overall comparison, pose down, and crowning of overall champion

Demonstration Time

The End