Bodybuilding Essential:

1. Bodybuilding Essential: What You Need To Know

2. Weight training • Based around core lifts • Squats • Deadlifts • Bench/ Dumbbell press • Dips • Weighted pullups • Military press • Rows

3. 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

4. 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

5. Nutrition cont’d • 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

6. Sources of Prot, Carbs, Fat • Protein sources: lean beef, chicken breast, tuna, egg whites, cottage cheese • Carb Sources: oatmeal, brown rice, wheat bread, wheat noodles, sweet potatoes, fruit • Fat Sources: nuts, natural peanut butter, fish oil, flax oil, olive oil • Don’t forget the greens

7. Contest Prep Detail • Approximately five months before you would 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

8. Start of Contest Diet :( • Transiton slowly from a caloric surplus to maintence levels and then to a caloric deficient • Most calories that will be cut are carbs and some fat • Protein stays relative the same and sometimes increases • Workout stays the same, no cardio yet

9. Contest Prep Cont’d • Once at caloric deficit, refeeds start to be implemented into diet • Begin taking measurements every 2-4 weeks and weight every week or 2 • Adjust diet depending on progress and goals

10. 8-12 Weeks Out • Begin posing, practice first holding relaxed poses and then start working on manditories • Begin tanning early especially if you have fair skin • Start adding in cardio as needed

11. 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 time may also help figure out how to peak when it counts

12. 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

13. Contest Day • Take drug test at some point if applicable • Prejudging begins in the morning and usually consists of symmetry round, manditories, and a routine • Break from mid afternoon-early evening • Night show consists of routine, pose down, class placements, an overall comparison, pose down, and crowning of overall champion

14. Demonstration Time

15. The End