Bodybuilding Contest Preparation Outline

jacky

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 Increase calories slightly (optional: see Case Study Diet Discussion) 4-3 Days Before Cease resistive training (optional: see Case Study Exercise Discussion) Decrease walking and posing slightly 3 Days Before Decrease intestinal volume: Eliminating bulky low calorie foods Eating smaller portions 6 to 8 times a day Eliminating gaseous 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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