Everbody wants to be a BodyBuilder !

1. Everbody wants to be a BodyBuilder! By: Tyrek Elias-Chadwick Rowan University Student Intended Audience – Inspiring Bodybuilders

2. What is Bodybuilding? • The practice of strengthening and enlarging the muscles of the body through exercise. • Developing ones physique for competitive exhibition • Those who engage in this type of activity are known as bodybuilders.

3. Competition • Amatuer competitive bodybuilding and professional bodybuilding • Mr. and Mrs. Olympia which is held once a year • Arnold Classic is held a few times throughout the year in different states and countries.

4. Mr. Olympia • Phil Heath • Born Dec. 18, 1979, Seattle, WA • Current two time Mr. O • Height 5’9, Weight 250lb • IFBB Mens Pro Bodybuilder

5. Ms. Olympia • Iris Kyle • Current 8 time Ms. Olympia • Born Aug. 22, 1974m, Benton Harbor Michigan • IFBB Women’s Pro Bodybuilder

6. Qualifying for Arnold Classic • Must be a registered member of the National Physique Committee • Placed in the top five in an NPC National qualifying event

7. Qualifying for Olympia • Must be the current or former Mr./Ms.Olympia. • Finished in the top three of previous two Mr. Olympia contests or the top 10 • Top 5 of the same year’s Arnold Classic or Night of Champion

8. Weight-Training • Squats • Deadlifts • Bench/Dumbbell Press • Pull ups/Dips • Military Press • Lateral Pull downs

9. Body Part Exercises • Back – Pull ups, lateral pull downs, bent rows • Chest – Dumbbell fly’s, pecdec, bench press • Legs- Leg extensions, hamstring curls, squats • Biceps – Db curls, hammer curls • Tricep – Tricep extension, rope pull downs • Shoulders – Front and side db raises

10. Diet and Nutrition • During the offseason your goal is gain as much lean muscle mass with low to any fat gain if possible • Either 1-2g protein per lb of body weight or 2-3g • 15-25% of your calories from fat

11. Contest Prep • Your goal here is to decrease as much body-fat as possible • Maintain as much muscle mass as possible • Low carb diets • High Protein diet • 15-20% calories from fat • Plenty of green vegetables

12. Good Proteins • Chicken breast • Tuna Fish • Egg Whites • Cottage Chesse • Steak and lean beef

13. Good Carbohydrates • Oatmeal • Brown rice • Sweet Potatoes • Fruit • Wheat rolls/bread

14. Good Sources of Fat • Natural Peanut Butter • Fish oil • Flax oil • Olive oil • Almonds

15. Contest Prep • Determine bodyfat% you would like to obtain with your trainer • Calculate amount of time (weeks) it will take to drop weight • Meal plans should be created • 5-6 months from show

16. Beginning of Dieting • Slowly transition from high calorie meals to caloric deficiency • Fats and carbs will be cut • Protein intake rarely changes, sometimes increases • Workouts, light cardio

17. 3 Months Out • Diet has not changed yet • Starting to begin to practice your posing routine • Tanning may begin to start • Cardio is done more often

18. 4-6 Weeks Out • Body should be shaved • Posing routine should be in place • Diet is changed dramatically • Plenty of cardio

19. Contest Week • Diet and workouts should not be changed • Try to get rid of subcutaneous water • Carbs should be depleted as week goes on • Only three more workouts allowed • Tan is applied

20. Supplements • Pre-workouts • Creatine • Protein • Casein • Water pills • Vitamins

21. The END

22. References • http://arnoldamateur.com/generalinfo/ • http://www.getbig.com/info/ifbb/ifbb-mroqualifying.htm