Download - Bodybuilding Essential
-
8/2/2019 Bodybuilding Essential
1/15
Bodybuilding Essential:
What You Need To Know
-
8/2/2019 Bodybuilding Essential
2/15
Weight training
Based around core lifts Squats
Deadlifts Bench/ Dumbbell press
Dips
Weighted pullups
Military press
Rows
-
8/2/2019 Bodybuilding Essential
3/15
Auxiliary Lifts
Isolation of worked body part
Chest flys, cable cross over, pec dec
Back pullovers, cable lifts, back extension Shoulders side, rear, front raises
Triceps skullcrushers, kickbacks, cable lifts
Legs lunges, extensions, curls, calves
Biceps preacher curls, db curls, hammer curls
Abs and Forearms as desired
-
8/2/2019 Bodybuilding Essential
4/15
Nutrition
Offseason
Goal 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
-
8/2/2019 Bodybuilding Essential
5/15
Nutrition contd
Contest, cutting phase
Goal decrease bodyfat while maintaining as
much muscle as possible ~1-2 grams protein
Carbs are variable depending on diet style
15-20% of calories from fat
-
8/2/2019 Bodybuilding Essential
6/15
Sources of Prot, Carbs, Fat
Protein sources: lean beef, chicken breast,tuna, egg whites, cottage cheese
Carb Sources: oatmeal, brown rice, wheatbread, wheat noodles, sweet potatoes,fruit
Fat Sources: nuts, natural peanut butter,fish oil, flax oil, olive oil
Dont forget the greens
-
8/2/2019 Bodybuilding Essential
7/15
Contest Prep Detail
Approximately five months before youwould like to compete try to locate a show
in your area Determine bf% you would like to be on
stage and calculate how many weeks it
will take from where you are currently at
-
8/2/2019 Bodybuilding Essential
8/15
Start of Contest Diet :(
Transiton slowly from a caloric surplus tomaintence levels and then to a caloric
deficient Most calories that will be cut are carbs and
some fat
Protein stays relative the same andsometimes increases
Workout stays the same, no cardio yet
-
8/2/2019 Bodybuilding Essential
9/15
Contest Prep Contd
Once at caloric deficit, refeeds start to beimplemented into diet
Begin taking measurements every 2-4weeks and weight every week or 2
Adjust diet depending on progress and
goals
-
8/2/2019 Bodybuilding Essential
10/15
8-12 Weeks Out
Begin posing, practice first holding relaxedposes and then start working on
manditories Begin tanning early especially if you have
fair skin
Start adding in cardio as needed
-
8/2/2019 Bodybuilding Essential
11/15
4-6 Weeks Out
Tighten up diet
Begin shaving
Put together a posing routine Start practicing holding poses for longer
Add more cardio as needed
A test run of the final week at this timemay also help figure out how to peakwhen it counts
-
8/2/2019 Bodybuilding Essential
12/15
Final Week
No major changes happen in the final week
Goal is to come in with least amount of subcutaneous water
General idea is to load sodium starting at 15 days out and gradually
reduce it and then load again last day Carbs slightly deplete through the week with last couple days
loading with amounts depending on the person
Nothing is cut and dry it all depends upon the person
Last leg workout Saturday before, last workout/cardio Wednesday
or Thursday, practice posing remainder of time
Begin applying pro tan or some other self tanner 1-2 days out
-
8/2/2019 Bodybuilding Essential
13/15
Contest Day
Take drug test at some point if applicable
Prejudging begins in the morning and usually
consists of symmetry round, manditories, and aroutine
Break from mid afternoon-early evening
Night show consists of routine, pose down, classplacements, an overall comparison, pose down,and crowning of overall champion
-
8/2/2019 Bodybuilding Essential
14/15
Demonstration Time
-
8/2/2019 Bodybuilding Essential
15/15