How to prepare for a Bodybuilding Contest
or simply want to look good for summer
Ask youself this?
  • How bad do I really want to look good?
  • How much do I am willing to spend money and time in (Training, Supplement, and etc.?)
  • Am I willing to sacrifice for at least 16 to 12 weeks of DIET
  • Train hard during weight lifting and live with NO PAIN NO GAIN motto
If you are ready keep on reading
Evaluation If you fall on the 21 and above percent bodyfat. You need at least a 16 week Diet
If you fall on the 15 percent bodyfat. You need at least a 12 week Diet
If you fall on the 10 percent bodyfat. You need at least an 8 week Diet
If you fall on the 5 percent bodyfat. You are almost ready
If you fall on the 3 or less percent bodyfat. You are contest ready.

First of All: Get all the information that you need.
  • Your Bofyfat measurement:
    1. In the past I've used caliper with my own formula to get the BMR (Basal Metabolic Rate)to figure out how much Carb, Protein and Fat I need in order to compete.
    2. Then I also found out about dunk wave where they measure your bodyfat via water dunk. (The most effective way of getting your bodyfat
    3. Machine or Electronic devices... There are others out there that can take bodyfat

  • Gym membership
    Food supply weekly
    Food container and Lunch box:
    Supplements
Diet Your meal should be prepared the night before.
The most effective way of dieting is to eat 5 to 8 healthy meals per day (Measured and Clean Meals)
Must consist of 50 percent carbs, 40 percent protein, 10 percent fat
Then tapers off to Zero Carbs on one day and then go back to High Carb, Medium Carb.
Sample Diet plan that I've used in the past is the 3 Day Diet Plan
So 1 day Zero Carb, 1 day High Carb, 1 day Medium Carb then go back to day 1
Weight Training Train Heavy to grow and exhaust the ATP in your muscles but also get plenty of rest.
Tanning To be dark or not to be dark....
To show the muscle definition or shade must be dark skin, you don't want to be white, pail, ashy on stage.
Shaving Yup, SHAVE evertything...
Mandatory Poses Comparison Mandatory Poses
  • Front Relax Pose
  • Side Relax Pose
  • Back or Rear Relax Pose
  • Side Relax Pose
Mandatory Poses
  1. Front Double Bicep
  2. Front Lat Spread
  3. Side Chest
  4. Side Tricep
  5. Back Double Bicep
  6. Back Lat Spread
  7. Abs and Thigh
  8. Most Muscular Pose
Contest Prep Have fun and relax!!!