Bodybuilding Contest Preparation Outline

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Side Single Bicep, James Griffing

  • 3-4 Months Before
    • Measure body composition
      • Establish baseline
      • 7 site with body weight to nearest 1/4 pound
      • Very experienced tester
        • experienced with a least 100 different subjects, if not 1000 subjects
    • Increase calories
    • Eat 5 to 6 times a day
    • Walk 2 to 5 hours throughout each day
    • Practicing semi-relaxed and compulsory poses
  • Every 2 Weeks
    • Measure body composition
      • Same tester and methods as above
      • Assess progress
      • Manipulate activity and diet if needed
  • 2-3 Months Before
    • Reduce dietary fat if progress is not adequate
    • Explore free style poses
  • 1-2 Months Before
    • Decrease calories if progress is not adequate
    • Develop free style posing routine
    • Initial shaving
      • Shaving at least a month out allows for any ingrown hairs to heal and better exposure for tanning
      • Allow more time than you anticipate for your first shaving
      • Use clippers if body hair is thick, then a razor
      • Don't forget the tiny hairs you do not see in normal light
      • Shave every area the judges may see
        • anticipate you suit sliding up
        • shave glut-ham-adductor area!
        • remember where the judges will be sitting.
    • Begin tanning at short durations
  • 2 Weeks to 1 Month
    • Practice posing without mirror
  • 1-2 Weeks Before
  • 3-4 Days Before
  • 3 Days Before
    • Decrease intestinal volume:
      • Eliminating bulky low calorie foods
      • Eating smaller portions 6 to 8 times a day
      • Eliminating gas producing foods
  • 2 Days Before
    • Reduce dietary sodium by eliminating foods:
      • Most breads and canned foods (salt)
      • Processed meats (sodium nitrates)
      • Milk products (Sodium Caseinate)
      • Diet drinks and sweeteners (Saccharine)
  • 1 Day Before
    • Increase water intake throughout the day
    • Pose intensity throughout the day
  • Evening Before
    • Consume one serving of alcohol for diuretic effect


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