How to prepare for a bodybuilding show
My preparation for the 2004 bodybuilding contests
In the past (1996-1999), it was quite easy for me to prepare for shows, much to the envy of those who knew me. I would “diet” taking just one Snickers a day and still be in good shape. I was winning my weight class at almost every show and also getting a few overall titles. In 2000 and 2001, I had a wake-up call at Team Universe and finished no better than ninth. Then in 2002 I had mild success in a couple of NPC shows but still hadn’t reached my 90s level of conditioning. I was now in my late thirties and thought my career was slowly winding down. After six months of mono in 2003 and without competitions, I realized that this year was going to be my swan song. With that mindset in mind, I chose two programs to prepare for, one in September and one in October, to “softly into that good night.”
The first show would be the INBF Karen Miller Klassic in Youngstown, Ohio on September 11. I started my pre-contest nutrition program 17 weeks later. The first month included a cheat meal once a week, which I can still do since I tend to lose too much weight too quickly (at least that’s my rationalization!). At 12 weeks, here is my “diet”:
food 1
6 egg whites + 1 yolk
½ cup oats
food 2
8 oz. red meat or 3 scoops of protein powder
7 rice cakes
Meal 3
6-8 oz. wheat pasta
7 ounces chicken
Meal 4 (post-workout)
6 tablespoons of recovery powder
Meal 5
8 oz. red meat or turkey
bag of microwaveable white or brown rice
Meal 6
7 oz. chicken or 8 oz. Red meat
Totals:
2975 calories
310 g-protein
335g of carbohydrates
41g fat
Looking back now, I’m surprised I ate so poorly (relatively speaking). However, I was still losing body fat and continued to lose body fat for a while. It’s true that my fast metabolism has always allowed me to do things that most competitors can’t. Not this time! I had put my match. This is what my next phase looked like:
meal 1
6 egg whites + 6 oz. red meat or 8 oz turkey or 8 oz chicken + 1-2 kiwi
meal 2
2 scoops of protein powder + 1 scoop of BCAAs
Meal 3
10 oz chicken or 10 oz turkey + 2-3 cups salad
Meal 4
same as 2
Meal 5
10 oz chicken or 10 oz turkey or 8 oz red meat + 2-3 cups salad
(Meal 6 when needed)
9 egg whites
PRAYED
Hi Carb Meal (Monday and Thursday)
A typical day produced about 1,550 calories; 300 grams of protein; 37 grams of carbohydrates; 25 grams of fat (all values not including supplements). Well it worked! I was getting leaner every day and ended up at 5% body fat the week of the contest. The Friday before the show I weighed in at 184 and found out I was the only light heavyweight! At least I won my class. I also ended up winning the overall. It had been several years since he had accomplished that feat. Now I was ready for my next show: the Natural Northern USA in three weeks.
However, in between performances, Suzanne, my wife, was going to run a marathon… in Maui. Somehow, I had to figure out how to stay focused and disciplined during those ten days. She presented a dilemma as to how to help her and be there for her event, while still staying on track for my event. Every day she presented a new challenge. Even simple things like walking on the beach would exhaust me. I wasn’t very funny. She understood, however, and I will always remember the sacrifices she made for me.
We come home with seven days to prepare for Cleveland. I was down to 4.5% and in the best shape of my life (at least as a light heavyweight). I followed the exact same diet between shows. I weighed in at 181, certainly at the bottom of the weight class, but I was confident that I had prepared myself to the best of my ability.
By prejudging, I was sure I ranked 3-5 based on calls. It was one of the toughest classes I had ever competed against (and this was my 16th show!). To my honest surprise, I won the class by a few points. The overall winner (Shiloe Steinmetz) certainly made me gain sheer muscle strength, but several judges told me that I had the best physique (symmetry, aesthetics, conditioning), which made me feel good.
Some other key points:
o As mentioned above, my metabolism allows me to do very little, if any, cardiovascular work. This year I did two days of stair climbing or sprint/plyometric work. I enjoy this type of activity, regardless of an upcoming bodybuilding show. It also gave me the exclusion of doing direct leg work with weights for most of the prep for the contest.
o I am not a fan of dropping water or sodium before a competition. I drank 2.5 gallons of water every Friday before the show, and continued to salt my food. The only change was the addition of potassium from Wednesday to Saturday. I lose water through sweat, not so much through diet changes.
o My strength training doesn’t change until the last week either. My split looks like this:
o Day 1=return
o Day 2 = hams/calves OR sprints/stairs
o Day 3=chest/biceps
o Day 4=abs/quads OR plyometrics/ladders
o Day 5=deltoids/traps/triceps
o My training philosophy is very instinctive, therefore I never do the same training twice in a row. In fact, I never plan any workout, other than what body part(s) I’m going to perform that day.
o I train in a non-traditional undulating periodization model. A European model once popular for Olympians has migrated to the United States and has been applied to American athletes (although it has limited application to bodybuilders). There are numerous texts and articles for more details on this philosophy. I have adapted the different cycles found within the periodized models to include variety within a workout, as well as between workouts. That being said, it’s unrealistic for me to describe a typical training regimen, but this will give you an idea (upper body only).
behind
– Deadlift ¾ 4×6
-3×12 front extensions
-High pulley row with one arm 3×10
-High Hammer Row 3 x 20
Chest
– Incline press with 4×6 bar
– Incline dumbbell press 3×10
-Press declined hammer 3 x 20
-Pec Deck 3×12
Biceps
-Seated dumbbell curl 3×10
-Preacher curl to one arm 3×12
– Hammer Curl 3 x 15
back
– Seated dumbbell press 4×8
– Seated Dumbbell Lateral Raise 4 x 12
Seated Dumbbell Rear Fly 4 x 15
traps
– 4×8 Seated Shrug Machine
-Behind-the-Back Barbell Shrug 3×15
triceps
-Seated Preacher Curl 3×10
-Push Down Cable 3 x 12
-Extension with dumbbells to one arm 3×15
This is my training style in the off-season as well as before the contest. The only exception is that rest intervals are decreased (ie 60-90 seconds) considerably during pre-competition mode. I must reiterate that the above is what I think works for me. It has a loose basis in scientific theory, but more than anything, it is based on anecdotal evidence.
This year has been a learning experience, like every year since my first show in 1990! As I get older, and I hope I get smarter, I enjoy the process, the learning, the challenge, much more than the result. It’s nice to win, but that’s just one night, and it’s not up to me anyway. All the weeks leading up to the contest are in my control and I appreciate every little win along the way.
I am undecided if I will continue competing. It’s hard to just “turn it off” and train to enjoy it! My goals now become more intrinsic, just to keep getting better, not necessarily bigger. By virtue of my accomplishments this year, I now have more questions than answers….
