Saturday, January 9, 2021

Training For the Big Contest - It's Show Time! :

The Pre-Contest routine has the most interplay of exercise and nutrition.

Aside from the more aggressive stages of fat loss, only the pre-contest routine involves substantially altering caloric intake.

If you're competing in bodybuilding, you want to be as ripped as possible on the day of the competition. That means you have to get down to lower then six percent if you are a male and less than 12 percent if you are female.

The reality is, that be in absolute peak form for a competition, you start your preparation 14 weeks out or more. Except where indicated, keep your calories around 50% carbs, 40 percent protein, and 10 percent fat.



Here is an example of a 14-week Pre-Contest routine. Let's say you have a competition Saturday, October 11th. Here are the precise steps to follow:

A word of caution. If the amount of fat you're trying to lose is equal to 10% or more of your body weight, you should probably wait until the next competition. That would mean you would have to loose over 20 pounds in weight to loose 10 percent.

NOTE: Cardio is vital if you want to get your bodyfat down to single digits. During pre-contest training, begin doing cardio, even if it has not been a part of your workout routine up until now.

๐Ÿ‘‰ Step 1. Swap Carb Types
๐Ÿ‘‰ Step 2. Reduce Calories
๐Ÿ‘‰ Step 3: Carb Deplete & Cut Cardio
๐Ÿ‘‰ Step 4: Carb Overloading - Stop Training
๐Ÿ‘‰ Step 5: Cut Protein
๐Ÿ‘‰ Step 6: Cut Water Intake
๐Ÿ‘‰ Step 7: Pre-Judging Meal
๐Ÿ‘‰ Conclusion

Training For the Big Contest - It's Show Time!
Training For the Big Contest - It's Show Time!
Training For the Big Contest - It's Show Time!
Training For the Big Contest - It's Show Time!
Training For the Big Contest - It's Show Time!


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