Getting ready for your very first men’s body competition isn’t something you learn from a book. The very best guidance originates from professionals who contend and prepare others to do the same. Contest prep is a balance between following the numbers and following the mirror. By tweaking your diet, you’ll be doing both to make your body struck its peak simply as you climb onstage.
In this nutrition guide, IFBB Men’s Body pro, two-time Mr. Olympia Men’s Body Face-off competitor, and contest prep coach Tonnell Rodrigue shares eight suggestions on getting stage ready.
1. Set Your Schedule
“The very first thing you want to do as a first-time men’s physique rival is to know the precise date you’re going to do the program,” Rodrigue states. “For a first show, I ‘d extremely advise preparing for 30 weeks prior to the show. That offers you enough time to grow muscle.”
For the first five weeks, Rodrigue recommends that you train difficult and clean up your diet a bit. Then, at week 25, start a full-on contest prep diet. Rodrigue’s favorite method is to eat more carbohydrates on some days than on others– a technique referred to as carbohydrate cycling. Carbohydrate biking is the very first of a 1-2 punch to lose body fat.
Rodrigue’s carb cycling suggestions for a 200-pound male at around 15-percent body fat calls for one high-carb day, two-medium carbohydrate days, and one low-carb day.
High day: 600 grams of carbohydrates
Medium days: 400 grams of carbs
Low day: 200 grams of carbohydrates
Maintain this procedure till 2 weeks prior to the program.
2. 5 Sets in the Gym, Plus Cardio
As soon as you’re 25 weeks out, start doing 5 sets of each exercise in your exercise. Initially, do one light set, then one medium set, 2 heavy sets, and a dropset. Do this every training day, states Rodrigue. Cardio doesn’t remain the very same every day; it will differ based on the number of carbs you’re eating:
High-carb day: no cardio
Medium-carb days: 30-minutes high-intensity cardio
Low-carb day: 45 minutes steady-state cardio
The idea is to exercise more difficult on days when you take in less carbs, requiring your body to burn saved fat for fuel.
3. Know Your Foods
“You wish to eat complex carbs for your entire preparation,” Rodrigue firmly insists. “Brown or jasmine rice, oatmeal, red or sweet potatoes, and rice cakes are fine examples of intricate carbs. When you’re training hard, you want something that’s sluggish digesting so you get lasting energy.”
As for protein, Rodrigue advises consuming 1.5 grams of protein per pound of body weight per day.
The rest of your macronutrient mix will originate from healthy fats such as almonds, peanuts, almond or peanut butter, cooking oils, and sesame seeds.
Once you’re 2 weeks far from the competition, drop your carbs to whatever quantity you’ve been consuming on your low-carb day. Our 200-pound man at 15-percent body fat would take in about 200 grams a day. Adhere to this number up until you carb up during peak week, the last week of preparation prior to the contest.
4. Load Water and Salt, Then Cut Salt First
Consume one gallon of water a day until you’re two weeks out of the show, then increase the quantity, Rodrigue advises.
“At the two-week mark, 1.5-2 gallons of water per day flushes your body and gets it fully hydrated prior to you start getting rid of water from your diet plan,” explains Rodrigue. “I won’t exceed 2 gallons each day throughout prep. Once you cut the water at two days before the show, you’ll start looking a lot tighter than if you didn’t load water in the very first location.”
The majority of guys’s body contests are hung on Saturdays. Assuming your first program is Saturday, Rodrigue recommends consuming two gallons a day from 14 days out till Friday, when you’ll drink a half-gallon of water by 6 p.m. At 7 p.m. on Friday(day before the show), switch to a 16-ounce bottle of water and sip from it up until the program starts.
Sodium adjustment is likewise a staple of guys’s physique diet plans. Rodrigue suggests lowering or entirely cutting salt from your diet plan 3 days out (on Wednesday for a Saturday program).
“When you’re right up versus the program date, you have two main protein choices,” he says. “You wish to eat either boiled chicken or baked fish. Do not add any seasoning. I like boiled chicken because boiling sucks everything, including the salt, out of the chicken. Start consuming boiled chicken on Wednesday and continue all the method approximately the show.”
5. Bring Back the Salt
“The best method to bring sodium back into your diet is the night before and morning of the show,” Rodrigue says. “I like to eat something with a great deal of salt in it– like a hamburger at 10 or 11 p.m. the night prior to. You can also choose a cleaner version and restore the proteins you were eating during the beginning of your prep.”
The late-night salt increase will help with cramping and make you look fuller. If you cut sodium and do not reinsert it, you might wind up looking flat. This is the last thing a rival wants to be onstage, states Rodrigue.
6. Early Awaken
“The day of the show, you want to get up at 6 a.m.,” says Rodrigue. “That’s the magical hour because it provides you enough time to carb up if you’re looking flat.”
Rodrigue recommends consuming a breakfast of pancakes, with sugar-free syrup or no syrup, and eggs. And make it a dry breakfast, he states. No water!
“The incorrect thing to do is to eat whatever you want and drink water at the same time,”discusses Rodrigue.”Then you’ll overflow for sure.”
The day of the show, he states, make sure you have additional carb sources on hand, such as rice cakes, rice, and red potatoes. Be over prepared. If you’re flat 2 hours before the show and you have actually currently eaten breakfast, you’ll need more food to submit. An useful general rule for the morning of the event is to consume around 25 grams of carbohydrates every 30-45 minutes all the method until the program.
7. Relax After Pre-Judging
Pre-judging is the first part of a males’s body program, where the judges get an initial take a look at the competitors. Finals will decide the winners. The 2 events are usually separated by 5-6 hours. After the morning pre-judging, Rodrigue recommends drinking 8 ounces of water right away. Continue drinking water till the finals. As for food, continue to consume 25 grams of carbohydrates every 30-45 minutes.
“The very best thing to do after pre-judging is to rest on your back, put your feet up, and unwind, “Rodrigue says.” You don’t wish to walk around and hang out. You desire your body in the most unwinded state possible prior to finals.”
8. Do not Work Out the Day Before the Program
“The goal of training during peak week is to deplete the muscles as much as possible before you carb up,” states Rodrigue. “You’ll train all upper body Tuesday, Wednesday, and Thursday, then take Friday off for a Saturday program.”
Peak-week training style looks like this: 15-20 representatives, medium weight, short rest periods. Don’t train until failure. Rodrigue likes to do Thursday morning exercises before a program on an empty stomach prior to the carbohydrate fill-up.
“There’s no exercise the day prior to the program,” Rodrigue describes, “because when you carb up, you want to store all of the glycogen, and the best method to do that is to not do anything however consume.”