Bodybuilding Essential

1
Bodybuilding Essential

• What You Need To Know

2
Weight training

• Based around core lifts
• Squats
• Deadlifts
• Bench/ Dumbbell press
• Dips
• Weighted pullups
• Military press
• Rows

3
Auxiliary Lifts

• Isolation of worked body part
• Chest flys, cable cross over, pec dec
• Back pullovers, cable lifts, back extension
• Shoulders side, rear, front raises
• Triceps skullcrushers, kickbacks, cable lifts
• Legs lunges, extensions, curls, calves
• Biceps preacher curls, db curls, hammer curls
• Abs and Forearms as desired

4
Nutrition

• Offseason
• Goal gain lean muscle mass with minimal fat
  gain
• 1-2 grams protein per pound of body weight
• 2-3 grams protein per pound of body weight
• 15-25 calories from fat

5
Nutrition contd

• Contest, cutting phase
• Goal decrease bodyfat while maintaining as much
  muscle as possible
• 1-2 grams protein
• Carbs are variable depending on diet style
• 15-20 of calories from fat

6
Sources of Prot, Carbs, Fat

• Protein sources lean beef, chicken breast, tuna,
  egg whites, cottage cheese
• Carb Sources oatmeal, brown rice, wheat bread,
  wheat noodles, sweet potatoes, fruit
• Fat Sources nuts, natural peanut butter, fish
  oil, flax oil, olive oil
• Dont forget the greens

7
Contest Prep Detail

• Approximately five months before you would like
  to compete try to locate a show in your area
• Determine bf you would like to be on stage and
  calculate how many weeks it will take from where
  you are currently at

8
Start of Contest Diet (

• Transiton slowly from a caloric surplus to
  maintence levels and then to a caloric deficient
• Most calories that will be cut are carbs and some
  fat
• Protein stays relative the same and sometimes
  increases
• Workout stays the same, no cardio yet

9
Contest Prep Contd

• Once at caloric deficit, refeeds start to be
  implemented into diet
• Begin taking measurements every 2-4 weeks and
  weight every week or 2
• Adjust diet depending on progress and goals

10
8-12 Weeks Out

• Begin posing, practice first holding relaxed
  poses and then start working on manditories
• Begin tanning early especially if you have fair
  skin
• Start adding in cardio as needed

11
4-6 Weeks Out

• Tighten up diet
• Begin shaving
• Put together a posing routine
• Start practicing holding poses for longer
• Add more cardio as needed
• A test run of the final week at this time may
  also help figure out how to peak when it counts

12
Final Week

• No major changes happen in the final week
• Goal is to come in with least amount of
  subcutaneous water
• General idea is to load sodium starting at 15
  days out and gradually reduce it and then load
  again last day
• Carbs slightly deplete through the week with last
  couple days loading with amounts depending on the
  person
• Nothing is cut and dry it all depends upon the
  person
• Last leg workout Saturday before, last
  workout/cardio Wednesday or Thursday, practice
  posing remainder of time
• Begin applying pro tan or some other self tanner
  1-2 days out

13
Contest Day

• Take drug test at some point if applicable
• Prejudging begins in the morning and usually
  consists of symmetry round, manditories, and a
  routine
• Break from mid afternoon-early evening
• Night show consists of routine, pose down, class
  placements, an overall comparison, pose down, and
  crowning of overall champion

14
Demonstration Time
15
The End