Bodybuilding Essential

8/2/2019 Bodybuilding Essential

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Bodybuilding Essential:

What You Need To Know


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Weight training

Based around core lifts Squats

Deadlifts Bench/ Dumbbell press

Dips

Weighted pullups

Military press

Rows


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Auxiliary Lifts

Isolation of worked body part

Chest flys, cable cross over, pec dec

Back pullovers, cable lifts, back extension Shoulders side, rear, front raises

Triceps skullcrushers, kickbacks, cable lifts

Legs lunges, extensions, curls, calves

Biceps preacher curls, db curls, hammer curls

Abs and Forearms as desired


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Nutrition

Offseason

Goal gain lean muscle mass with minimal

fat gain ~ 1-2 grams protein per pound of body weight

~2-3 grams protein per pound of body weight

~15-25% calories from fat


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Nutrition contd

Contest, cutting phase

Goal decrease bodyfat while maintaining as

much muscle as possible ~1-2 grams protein

Carbs are variable depending on diet style

15-20% of calories from fat


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Sources of Prot, Carbs, Fat

Protein sources: lean beef, chicken breast,tuna, egg whites, cottage cheese

Carb Sources: oatmeal, brown rice, wheatbread, wheat noodles, sweet potatoes,fruit

Fat Sources: nuts, natural peanut butter,fish oil, flax oil, olive oil

Dont forget the greens


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Contest Prep Detail

Approximately five months before youwould like to compete try to locate a show

in your area Determine bf% you would like to be on

stage and calculate how many weeks it

will take from where you are currently at


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Start of Contest Diet :(

Transiton slowly from a caloric surplus tomaintence levels and then to a caloric

deficient Most calories that will be cut are carbs and

some fat

Protein stays relative the same andsometimes increases

Workout stays the same, no cardio yet


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Contest Prep Contd

Once at caloric deficit, refeeds start to beimplemented into diet

Begin taking measurements every 2-4weeks and weight every week or 2

Adjust diet depending on progress and

goals


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8-12 Weeks Out

Begin posing, practice first holding relaxedposes and then start working on

manditories Begin tanning early especially if you have

fair skin

Start adding in cardio as needed


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4-6 Weeks Out

Tighten up diet

Begin shaving

Put together a posing routine Start practicing holding poses for longer

Add more cardio as needed

A test run of the final week at this timemay also help figure out how to peakwhen it counts


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Final Week

No major changes happen in the final week

Goal is to come in with least amount of subcutaneous water

General idea is to load sodium starting at 15 days out and gradually

reduce it and then load again last day Carbs slightly deplete through the week with last couple days

loading with amounts depending on the person

Nothing is cut and dry it all depends upon the person

Last leg workout Saturday before, last workout/cardio Wednesday

or Thursday, practice posing remainder of time

Begin applying pro tan or some other self tanner 1-2 days out


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Contest Day

Take drug test at some point if applicable

Prejudging begins in the morning and usually

consists of symmetry round, manditories, and aroutine

Break from mid afternoon-early evening

Night show consists of routine, pose down, classplacements, an overall comparison, pose down,and crowning of overall champion


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Demonstration Time


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