Getting Ready for the Contest

Your pre-contest training routine will differ from that of your off-season routine. The first thing you need to consider is the growth phase which starts ten weeks prior to your contest. This phase lasts for five weeks and generally should be split up so that you hit every muscle group in a five to seven day period. The main purpose of this phase is to retain every single bit of muscle as one loses body fat. For this reason, the routine uses heavier weights, lower volumes, and longer rest between sets. After the first five weeks are over, you need to start emphasizing cardio because losing every ounce of fat will be your main concern. Cardiovascular exercise is performed twice a day for forty-five minutes at a time. Once in the morning before breakfast and another session in the afternoon around 5 pm. During the last five weeks of preparation, you still need to weight lift, but your main concern here is trying to retain your muscle. In order to find out how many calories that you need in a day, you must use an exact measurement such as the Harris Benedict Equation. To do this equation, convert your weight from pounds to kilograms. Take your weight in pounds and divide it by 2.2. Now convert your height from inches to centimeters. Take your height in inches and multiply it by 2.54. Now you need to calculate your Basal Energy Expenditure, which is the amount of energy you need in order to maintain your weight with no activity level. Therefore, your B.E.E. is also equal to your total calories needed when you are trying to lose fat. To figure this equation, use the following: MALES: 66+ [13.7 x (weight in kg)] + [5.0 x (height in cm)] - [6.8 x (age in yrs)] = BEE (in calories)FEMALES: 655 + [9.6 x (weight in kg)] + [1.8 x (height in cm)] - [4.7 x (age in yrs)] = BEE (in calories) For bodybuilders who opt to not use anabolic steroids for their pre-contest needs, proper supplementation is mandatory. The supplement that should be on every bodybuilder`s pre-contest supplement list is l-glutamiine. I could write an entire book on the benefits of glutamine but quite simply, glutamine preserves muscle mass when you are dieting. Another beneficial pre-contest supplement is vanadryl sulfate. This supplement takes carbohydrates and produces an insulin-like function within the body. Its effect enables more carbs to be stored inside the muscles and results in a longer lasting muscle pump. Other beneficial supplements for pre-contest dieting are Vitamin C, fat burners, whey protein , EFA`s, meal replacement powders, and multivitamins. Now that you have learned the "Big 3" of pre-contest preparation, you need to learn the girly stuff that makes guys quiver when even thinking about. First, is tanning. Most contests allow you to apply bronzers backstage but it is important that you don`t show up looking like a ghost. You also need to learn proper grooming techniques. You need to focus on getting rid of unwanted body hair so that you don`t freak out one week before the show, cut everything too quickly, and end up with a big rash. A big rash or even acne will cut into your points when being judged so make sure that you have clear skin on contest day. You also need to learn how to pose properly. This should be obvious but it`s funny how so many people go into a contest and when asked to do a front double biceps pose, they look at the judge like he just asked him something that had to do with rocket science. The point is that you need to know what you`re doing before a contest if you want to be successful in the sport. Until next time, later.

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