There is no doubt that preparing for a bodybuilding/physique contest can be quite intimidating, especially if it is your first time. There are so many vital components necessary for bringing to the stage a ripped, dense, full, and muscular body that it’s very easy to become both confused and overwhelmed.
We ourself have competed in more than 20 bodybuilding competitions and have worked with clients all over the globe (novice to pro level), assisting in their contest prep for 25-plus years. And while each of us is unique in the way we respond to specific diets, training programs, and supplement Opens a New Window. regimens, I have been able to create a sensible, efficient, and healthy foundation protocol that will help just about anyone hit the stage with the kind of physique that will definitely grab the judges’ attention! Before I get into the nuts and bolts, We want to mention something regarding the off-season. It is my firm belief that those who are serious about competing and moving to the highest levels of the sport should keep their body fat in a range that will allow for a prep period of no longer than 12 to 16 weeks. We actually prefer the first four weeks (16 down to 12) to be a “break in” phase, starting by simply eliminating all junk foods (alcohol, too, if needed) from the diet while also getting used to consuming six meals per day on a regimented schedule. By keeping body fat at a respectable level year- round you will not only make contest prep easier and less mentally/physically exhausting but also allow for maximum retention of muscle mass.