Prepar­ing for a com­pe­ti­tion

Sunday News (Zimbabwe) - - Front Page -

ALL cham­pi­ons started the same way as you. They were once un­der­de­vel­oped and wanted to im­prove their bod­ies just like you do. Many of my stu­dents de­velop so well that they want to en­ter body­build­ing com­pe­ti­tions. I hope you too im­prove so much that you could en­ter a com­pe­ti­tion. If you do there are some very spe­cial things you need to know about how to pre­pare your­self for com­pe­ti­tion and I want to tell you about them now.

The first thing you must re­alise is that not ev­ery­one can be a body­build­ing cham­pion. The most im­por­tant in­gre­di­ents is ded­i­ca­tion and that means pay­ing close at­ten­tion to nu­tri­tion and work­ing out con­sis­tently and very hard.

How­ever, you do need a cer­tain amount of po­ten­tial to win physique con­tests. If you want to en­ter a com­pe­ti­tion you should stand back and asses your­self. Do you have wide shoul­ders and fairly nar­row hips or is it the other way round, blocky and wide waist? Do you have nat­u­ral calf de­vel­op­ment or are your lower legs spindly? Do you tend to be nat­u­rally mus­cu­lar?

All these things can help or hurt in your quest for cham­pi­onship sta­tus. If you are weak in these ar­eas you may want to wait a lit­tle longer be­fore prepar­ing for a con­test. If you how­ever, want to start get­ting ready for a con­test now here’s how.

If you have fol­lowed my course dili­gently and have come through my three-day a week ba­sic pro­gramme my split sys­tem of train­ing and my power and bulk train­ing and have suc­cess­fully con­structed your own work outs with the cy­cle prin­ci­ples as their base you may con­sider be­gin­ning com­pe­ti­tion at a lo­cal level.

If you have been work­ing out hard and fol­low­ing all my ten­ants of good nu­tri­tion you would al­ready have con­structed a solid base for a great physique. If you de­sire to en­ter com­pe­ti­tions and have at­tended a cou­ple of con­tests to see how they run then you will want to plan for a show about six months in ad­vance.

The first thing you need to do is to ac­cess your struc­ture and mas­culin­ity. Are you weak in any ar­eas? Are you mus­cu­lar and fairly de­fined right now? Are you car­ry­ing more than 10 pounds of ex­tra fat? Are your mus­cles highly sep­a­rated and in­vin­ci­ble? Right now you need to ac­cu­rately as­sess your body to know whether you need to diet hard to lose fat or to eat more to gain mus­cle size. Even in be­gin­ning com­pe­ti­tion to­day while you need good sized mus­cles you need to be very mus­cu­lar shaped and de­fined to win.

Most of you will want to follow a spe­cial low fat mod­er­ate car­bo­hy­drate and high pro­tein diet now. You should be drink­ing a lot of fresh water 12-16 glasses ev­ery­day up to 3 or 4 days be­fore the show. You will grad­u­ally try to cut back on your calo­ries while main­tain­ing enough pro­tein for growth and car­bo­hy­drates for en­ergy to still work out su­per hard. Sup­ple­ments will be im­por­tant too.

If you are sig­nif­i­cantly over­weight about 15 pounds above what you feel is your ideal con­test weigh. You should only lose 1-2 pounds per week through your di­et­ing and train­ing. Any more than that and you will lose mus­cle along with your fat. The last week be­fore com­pe­ti­tion you will also drop off 2-3 pounds of water. Here is a good diet to follow for the six months be­fore your con­test.


6-10 life Essence cap­sules on an empty stom­ach with fresh water.

Bowl of dry ce­real with skimmed milk; 2 pieces of rye toast with min­i­mal but­ter; 3 eggs whites; Quar­ter lb of skinned chicken or turkey; 1 glass of fresh unsweet­ened or­ange juice; Sup­ple­ments Me­gabolic Mega Pak 1oz of dy­namic Mus­cle Builder.

Lunch or Midday meal

Large raw salad lim­ited dress­ing; Glass of skimmed milk; One glass or two of fresh fruit. 30 min­utes prior to train­ing

Pre-stress with An­ab­blic Mega Pak; Small piece of fruit

Af­ter work-out

Carbo en­er­giser


Baked pota­toes (no gar­nish­ings); Steamed veg­eta­bles; Small meat serv­ing — lean meats, fish, roast, chicken, turkey; Am­nobolic Mega Pak 30-45 min­utes be­fore bed­time

2nd part of Ami­nobolic Mega Pak; Drink 12-16 big glasses of water daily. About a month be­fore the con­test you will want to cut back on your por­tions, depend­ing upon how much fat you’re car­ry­ing. The last week be­fore your show you will elim­i­nate any­thing with salt in it and also start cut back on water re­tain­ing foods. You want enough car­bo­hy­drates in your body for en­ergy to train and pose but not so much that you re­tain a lot of fluid.

Al­ter­na­tive A: Mon­day to Thurs­day (Sat)— Chest, shoul­ders, tri­ceps, fore arms, calves, ab­dom­i­nals, thighs, back, bi­ceps.

Al­ter­na­tive B: Mon­day to Thurs­day (Sat)ab­dom­i­nals, chest, back up­per, shoul­ders, fore­arms, thighs, tri­ceps, lower back, calves

— Ad­di­tional in­for­ma­tion from On­line sources.

The writer, Si­mon Gama is a fit­ness trainer at Body Works Gym in Bu­l­awayo.

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