| So you think you've got what it takes to be a | | | | volume and looked similar to this: |
| bodybuilder? Can you go through grueling workouts | | | | Shoulders: |
| with almost no glycogen storage? Can you avoid all | | | | Lateral Raise-- 4 sets of 15-20 reps, superset with 4 |
| simple sugars for nearly two months? Can you get | | | | sets of Front Raises 15-20 reps |
| down to below 5% body fat? | | | | Overhead dumbbell press-- (35 lbs) 4 sets of 25 reps |
| If you are one of the few, dedicated individuals who | | | | Wide Grip Upright Rows-- 4 sets of 20 reps |
| think they can become a bodybuilder, ask yourself this | | | | Shrugs with light weight-- 20 reps, superset with |
| question. "Can I stop drinking all fluids for nearly 24 | | | | Lateral Raises to finish |
| hours?" If you answered no to the last question, I don't | | | | My cardio increased significantly the last 3 weeks. I did |
| think any less of you. In fact, the last 24 hours before | | | | one half-hour session of cardio on the recumbent bike |
| a competition are perhaps the most miserable for | | | | first thing in the morning, after a shake with Purple |
| most bodybuilders. In my case, I can honestly say the | | | | Wrath. I did this again at night after my last meal to |
| hardest part was the carbohydrate depletion. As an | | | | ensure that I would deplete my glycogen stores. |
| author and a Personal Trainer, I found it extremely | | | | Diet: Carbohydrate Cycling |
| difficult to function without the primary source of | | | | This is truly the hardest part of bodybuilding. I opted to |
| energy-- carbs. That being said, my experience as a | | | | cycle my carb intake; taking in only 40 grams of carbs |
| bodybuilder has molded me into the strongest person I | | | | from oatmeal for 4 days. On the fifth day, I would take |
| have ever been. I'm going to illustrate my latest | | | | in about 200 grams of carbs from oatmeal, sweet |
| experience at the Border States Classic in October | | | | potatoes, and brown rice. All of my meals contained |
| 2008, in the hopes of inspiring and educating those | | | | about 6 ounces of fish (no salmon), chicken or ground |
| who are interested in the sport of bodybuilding to | | | | turkey. These are very lean meats, which allowed me |
| compete. | | | | to maintain an adequate protein intake. All meals |
| First and foremost, I should tell everyone that | | | | contained 2 cups of green beans, spinach, or bok choy. |
| bodybuilding is truly a competition against one's self. | | | | I would take in 5 meals every day, or the equivalent of |
| This means that one must constantly be battling their | | | | 1 meal every 3 hours. I made sure to supplement with |
| urges to consume junk food, overeat and skip on | | | | plenty of fish oil and Branched Chain Amino Acids to |
| workouts. No one else can make you do this. Even a | | | | maintain energy levels and muscle tissue. In essence, I |
| Personal Trainer can only give you a roadmap, but you | | | | tried to focus on lean protein and veggies. |
| must follow the path. I knew that I could keep myself | | | | Note: The last week before competition, I ate only 30 |
| from indulging in the non-essentials so I decided to try | | | | grams of carbs per day until the day before the show. |
| my hand at the Border States. Ten weeks before the | | | | I also drank only 2 gallons of water until two days |
| show I weighed in at 168 pounds and around 11% body | | | | before (Thursday); that day I drank only a ½ |
| fat. I figured that I couldn't make bantamweight (up to | | | | gallon of water. Friday I only drank 8 oz. of water. |
| 143lbs.), but I knew my muscular development was | | | | Saturday morning I only had black coffee. I was very |
| good, so I began to go through a journey of fat burning. | | | | thirsty to say the least. |
| Supplements: | | | | Posing and Tanning: Contest Prep is Vital! |
| The edge I had over many of my competitors was | | | | A few weeks before the competition I began to tan. |
| my knowledge of supplementation. I knew that the | | | | This is one of my least favorite parts of my |
| right combination of supps could fine tune my body | | | | experience. In addition to the regular tanning, I applied 6 |
| and allow me to go on stage super tight. I was right! I | | | | coats of Pro-Tan, a tanning liquid that is painted on the |
| was very, very tight. Below is the list of supplements | | | | skin. Now, I have the unfortunate disposition of having |
| that I used during pre-competition: | | | | body hair, so my stubble was somewhat noticeable. |
| Green Tea Extract 600 mg daily/ | | | | Therefore, before the night show, I applied one more |
| 7-Keto 300 mg daily/ | | | | coat to hide the stubble. Tanning is a pain, but it is |
| CLA- 8 grams a day (4 before bed)/ | | | | necessary and very aesthetically pleasing. The lights |
| Tribulus- 3000 mg daily/ | | | | on stage are white, which makes the competitors look |
| Gaspari Novedex- 3 capsules at bedtime/ | | | | pale. Pale white skin would wash away like sand on |
| Fish Oil- 30 grams a day/ | | | | the beach. Remember, this sport is about how good |
| Max Nitro L-Arginine- 10 grams a day on empty | | | | you look! |
| stomach/ | | | | Posing is perhaps the most important part of |
| L-Glutamine 30 grams a day. (10 at night)/ | | | | bodybuilding shows. Flexing each muscle is a form of |
| Controlled Labs Purple Wrath/ | | | | isometric exercise and helps etch in the definition |
| AST GABA- 5 Grams before bedtime/ | | | | between muscles. A competitor should be used to |
| Alpha Lipoic Acid/ L Carnitine/ Co Q 10 compound- 4 | | | | flexing for at least 60 seconds to build up endurance. |
| capsules a day/ | | | | Judges do not like to see competitors shake on stage |
| Milk Thistle/ | | | | from lack of muscular endurance. I think I posed for at |
| Probolic SR (not the last week)/ | | | | least 30 minutes every day starting from two weeks |
| BSN Lean Dessert (Not the last week)/ | | | | prior to the show. The last two days, flexing and |
| Natures Best- Whey Isolate (not the last week before | | | | posing were my only forms of exercise. |
| the show)/ | | | | Conclusion: |
| MHP-XPEL water loss (8 capsules daily for the last | | | | Although it was a challenge, my bodybuilding |
| week) | | | | experience was one of the greatest times of my life. It |
| This may seem like a lot of supplements, and it is! | | | | was a blast being onstage with my fellow athletes. It |
| Remember, a bodybuilder cannot deprive his or her | | | | was even more fun standing right in front of the |
| body of the nutrients it needs to repair itself. Actually, | | | | biggest guy onstage and posing down with him. I |
| no one should deprive their body. All we have in life is | | | | suggest that if you are interested in Bodybuilding |
| time and health. It is important to make both of these | | | | Competition, you should go to a show to see what the |
| as good and enjoyable as possible. | | | | atmosphere is like. See the competitors in person and |
| Training: High Volume | | | | decide if you have the discipline to transform your |
| I used a routine that consisted of hitting every body | | | | body with the necessary strategies. |
| part twice a week, taking Sunday off. I hit legs and | | | | Keep the Fire Burning! |
| deltoids three times a week. My training was very high | | | | |