Nutrition Coach - Vaughn Harris
Hey everyone, Vaughn here. If you're gearing up for your first bodybuilding show or just want to know how to get stage-ready, I've got you covered. Here are my five essential tips to make sure you look your best on competition day.
First things first, you need to have a goal in mind. Know exactly which division you want to compete in because each one has different requirements and poses. Whether it’s men's physique, classic physique, or bodybuilding, you need to understand what they’re looking for. For example, classic physique focuses on broad shoulders and a small waist, so if that’s your build, go for it. And remember, each division has its own set of mandatory poses, so start practicing those early on.
Preparation is key, and it typically spans about 24 weeks. This usually breaks down to 12 weeks of bulking or maintaining and 12 weeks of cutting. Know your weight class and aim to stay within 15 pounds of your competition weight. This makes the cutting phase easier. Your diet is crucial – balance your proteins, carbs, and fats to support muscle growth and fat loss. Trust me, you don't want to be scrambling with your nutrition at the last minute.
Conditioning is super important. Your workouts will build muscle, but posing practice is what will showcase it. Posing helps prevent cramps and fatigue on stage. A great tip is to pose right after your gym sets. Your muscles are pumped, and you’re learning to hold that pose without cramping. Remember, during the competition, you’ll have multiple rounds of posing, so get comfortable with it.
Peak week is crucial. Start by cutting out carbs early in the week, then reintroduce them closer to the show to fill out your muscles. Reduce your water intake gradually, and cut it out completely the day before the show to avoid water retention. Your last intense workout should be three days before the show to ensure your muscles recover and look their best. No heavy training the day before; focus on light activities like sauna sessions to drop any extra water weight.
Managing supplements and hydration is key during peak week. If you’re using anabolics, know that they can cause water retention. Cut out creatine two weeks before the show since it also holds water. Monitor your water intake, especially if you’re taking testosterone or similar supplements. Adjust your protein and carb intake during peak week to get the right balance of fullness and definition on stage.
By following these tips, you'll be well on your way to achieving a show-ready physique. Consistency and attention to detail in your training, nutrition, and posing practice are what make the difference. Good luck with your competition prep!
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