| After all the hard work that you have put into your training, diet, and supplementation, you may consider entering a local bodybuildingcompetition. And why not? You've earned your physique! Don't feel ashamed to show it off. Here'sa few tips to help you look your best come contest time. | |
 | HAIR REMOVAL Bodybuilders generally remove any visible hair prior to a competition.Some individuals use creams and waxes, or some of the newer sprays. Iprefer the old fashioned razor and shaving creme. I suggest shavingatleast one month before the contest, and just touch up every other day. I actually remain shaved all year, as I feel maintenance is easier than starting from scratch, and I just like the hairless look better. Just make sure that your last shave is two days prior to the competition to minimize cuts and razor burn. Any stubble will becovered with Tanning dye. |
 Jan TanaCompetition Tan (8.5 oz) | TAN A pale white body washes out under the bright lights on stage, so you must be pretty dark in order to show your cuts. A good tan won't do, and even a great tan will usually require that you use one of the many commercially available tanning dyes. A base tan can be first aquired by either sunning outside (weather permitting) or going to a tanning salon. Start tanning at least three months prior to the contest so that you are plenty dark. I tan all year (thanks to my friends at Jack's Sunshine Shop) as I prefer not to need to start over (and usually burn) for every contest. |
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DIET & TRAINIING CONSIDERATIONS: (Two Weeks Out) The last few weeks out from a contest have some very important nutrional and training considerations. During this time you need to do some "tweaking" to your diet to ensure that you come in hard and ripped, not puffy and smooth. These suggestions assume that your bodyfat is already pretty low (below 6%). If it isn't, you'll not see the results that you want. About two weeks out, I switch to spring water, avoid all processed foods, and discontinue my caffiene use. Continue like this for 1 week, then get ready for your carbohydrate depleting/loading cycle. | |
 | CARB DEPLETING For about three days, cut your carb intake to approximately 1/2, but don't overdo it. Depleting on zero carbs is risky and unhealthy, and can result in the loss of your hard earned muscle and a flat appearance. Do not increase your fat or protein consumption during this phase as the body can readily make sugar from protein or use fat as fuel instead of exhausting muscle glycogen stores. In the past I trained with high repetitions and low weights to deplete muscle glycogen, however, these days I've felt continuing to train heavy results in a much better carb load. I also cease all cardio the week prior to a contest, as it seems to promote a stringy appearance. Make sure you drink 2-3 gallons of water a day to clear impurities and toxins from your body, and to prime your body for the upcoming water reduction (water loading). |
CARB LOADING Load with approximately 50% more carbs than you normally consumed during your maintenance (pre-contest) diet. On the first day of carb loading, opt for high glycemic carbs to take advantage of your muscles glycogen starved state. The other two days eat the same type of low glycemic carbs that you used during your pre-contest diet, do not introduce anything new to your system. Start reducing your water intake on day one of your loading phase to about 1 gallon, 3/4 gallon two days out, and drink only sips of water after 5PM the night before the contest. Avoid sodium as much as possible during the loading phase, and take supplemental potassium ( I take 1000mgs Wed, 1500mgs Thurs, and 2000mgs Fri) to prevent cramping and ensure that the subcutaneous water is kept to a minimum (sodium/potassium pump). Do not train on loading days, to allow your muscles to store glycogen and become full. About two days out I start using an herbal diuretic such as dandelion, and also include HCA to help shuttle the carbs into the muscle tissue. | |
LAST MINUTE TRICKS Right before you go onstage, it's usually a good idea to consume somesimple sugars to increase your vascularity and provide energy. Itcould be honey, candy, jelly, or perhaps a little wine (not too much,don't want to be trashed onstage!) I have also used niacin to increase my vascularity. I take 500mgs about 1/2 hour before going onstage. Try this out before thecontest to see if you can stand the side effects, which include aburning sensation, light headedness, and a face as red as a tomato! Many people have had luck using glycerol to draw water from underneaththeir skin, however, I am not one of them. But if you want to try it, take about 50ml glycerol in approximately 16oz of water about 6 hours prior to the contest. See if it works for you! | |