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Getting Ready for the Contest
Preparing for a big show takes a lot of time and practice, and can be confusing if one doesn’t know what they’re doing. Here’s the mightybody.com guide to getting ready for the competition. You’ll learn how to train, basic pre-race nutrition, supplements, and tips to help you excel at the competition.
Your pregame training routine will be different than your offseason training routine. The first thing you need to consider is the growth phase that begins ten weeks before the race. This phase lasts five weeks and should usually be split so that you work each muscle group over five to seven days. The main goal of this phase is to lose every muscle mass while losing body fat. For this reason, this routine uses heavier weights, lower volumes, and longer rest periods between sets. Once the first five weeks are over, you’ll need to start emphasizing cardio, as losing every ounce of fat will be your main focus. Cardiovascular exercise is performed twice a day for forty-five minutes each time. Once in the morning before breakfast and again around 5 pm. You’ll still be lifting weights during the final five weeks of preparation, but your main concern will be maintaining your muscle.
In order to find out how many calories you need in a day, you must use an accurate measurement method such as the Harris Benedict equation. To calculate this equation, convert your weight from pounds to kilograms. Divide your weight in pounds by 2.2. Now convert your height from inches to centimeters. Multiply your height in inches by 2.54. Now you need to calculate your basal energy expenditure, which is the amount of energy you need to maintain your weight without your activity level. Therefore, your BEE is also equal to the total calories you need when trying to lose fat. To calculate this equation, use the following:
Men: over 66 years old [13.7 x (weight in kg)] + [5.0 x (height in cm)] – [6.8 x (age in yrs)] = BEE (calories)
Female: 655+ [9.6 x (weight in kg)] + [1.8 x (height in cm)] – [4.7 x (age in yrs)] = BEE (calories)
Proper supplementation is mandatory for bodybuilders who choose not to use anabolic steroids to meet their pre-competition demands. A supplement that should be on every bodybuilder’s pre-competition supplement list is l-glutamine. I could write a whole book on the benefits of glutamine, but it’s simple, glutamine maintains muscle mass while you’re dieting. Another beneficial pre-race supplement is vanadyl sulfate. This supplement absorbs carbohydrates and produces insulin-like functions in the body. It acts to store more carbohydrates in the muscles and results in a longer lasting muscle pump. Other supplements that are good for pre-race dieting are vitamin C, fat burners, whey protein, EFAs, meal replacement powders, and multivitamins.
Now that you have learned the “big three” of pre-game preparation, you need to learn those girly elements that make men tremble when they think about it. First up is the tan. Most competitions allow you to use bronzer backstage, but it’s important that you don’t show up looking like a ghost. You also need to learn proper grooming techniques. You need to focus on getting rid of unwanted body hair so you don’t panic the week before a show, cut it too fast and end up with a big rash. Large rashes and even acne can affect your score when judged, so make sure you have clean skin on race day. You also need to learn how to pose properly. This should be obvious, but it’s funny how so many people come to the competition, and when asked to do the front double bicep pose, they look at the judge like he’s just asking him something related to rocket science. The point is if you want to be successful in the sport, you need to know what you’re doing before you compete. Until next time, later.
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