Hey y’all! I cannot BELIEVE we’re this far into summer and I’m only 4 WEEKS OUT from my next show! It went by sooooo fast! You know how it goes—you just kind of get in robot mode and your days go something like cardio eat, work, eat, work, eat, work, eat, gym, cardio, eat, sit on your ass, eat, sleep, repeat. I’ve been bad at updating all of you on the blog, but honestly things are going so well! I love my new coach, and it has been so awesome to have my body respond perfectly this go around, especially compared to last year. Yes, I’m a little tired, a lot hungry, but all in all, my energy levels have been really high all 12 weeks into this thing! I’m so ready to crush these last few weeks and strut some tanned muscles on that stage! I’m 100% confident it will be my absolute best package to date and I can’t wait to see the final results of all my hard work!
I frequently get asked and approached by girls (and guys) picking my brain about what it’s like to compete, and what advice I have for those thinking about competing. I’ve put a lot of thought into this, considering this is now my third Prep and it’s almost complete, and have compiled the list below. I’m by no means an expert at bodybuilding or competing, but there’s not a whole lot of information online from experienced competitors to first timers or those thinking about competing. Again, this list is by no means all inclusive, and comes totally from my perspective and experience, but I will start by saying that even considering competing is a huge decision in and of itself. It’s not to be made lightly, and anyone looking to compete in a bodybuilding competition needs to really do some soul searching and research before making a decision. Here we go:
- Be in an established fitness/nutrition routine. I cannot stress this enough. If you are not in place in your fitness journey where eating 5-6 meals a day, and training 5-6 times a week in a gym is your “norm”, Prep will be even more difficult for you. Wanting to lose a bunch of weight? Don’t do it via a contest prep—you’ll very likely gain it all back and then some. Ideally you should have a healthy relationship with food, and be in an established pattern (honestly, I’d say at LEAST six months) where you are eating to macros (specific protein, carbohydrate, and fat amounts each day) and having 1-2 “cheat meals” per week. Binge eating or unhealthy eating patterns—snacking, junk food, heavy drinking, etc., are all a recipe for disaster too. Prep demands a very specific structured diet and workout regimen. If this isn’t your usual routine, give yourself more time before deciding to compete. I would also recommend that you start a Prep at a bodyfat percentage that is on the leaner side. Most contest preps are roughly 16 weeks—if you’re new to working out and “eating clean” give yourself enough time to be in a good spot physically so that your body can respond better to the demands of a contest prep. Trying to do too much too soon can be catastrophic to your adrenal system and metabolism, and will make reverse dieting (a topic I’ll touch on later) even more difficult.
- Go to a bodybuilding show!!! I’m amazed by how many first timers I meet who are IN PREP and have never even been to a bodybuilding contest or show. I remember very vividly the first show I attended in September of 2014. I knew I would either be amazed and it would confirm that yes this is something I wanted to do, or I would run for the hills! I think we all know what happened there 😊. There are a lot of bodybuilding federations, but the National Physique Committee (NPC) is the most well respected and widely recognized one. All of my shows have been NPC shows, so I can’t really comment on other federations. Google is a great resource though! Visit npcnewsonline.com to find out more information about shows in your area or state. Instagram and social media are also great outlets to find out more information. There’s tons of valuable information out there on the various categories, judging criteria, and shows. They’re typically $20-$40 to attend, and will definitely give you an idea of what to expect.
- What is your why? Everyone has a different reason for wanting to compete. For most, it comes down to a personal challenge, or because they thought it’d be fun, or to “take things to the next level”, or because they wanted to be in the best shape of their life. These are all great reasons! If you’re doing a show just because your friends are all doing them, or you need/want to lose a significant amount of weight by a specific time, it may not be the right time for you to compete. Getting ready for a show requires a lot of structure, consistency, and dedication, so your why really needs to be something you’re passionate about!
- Take a life inventory. I’ll give it to you straight. I don’t know how people compete with crazy work schedules, kids, and crazy travel schedules. The kids thing is understandable, but if your life is pretty chaotic, and you don’t have a pretty set schedule/routine, Prep is going to be an absolute nightmare. Part of me really loves the structure of it though. You get into a very predictable routine, and the days and weeks fly by. You’ll undoubtedly have to do fasted cardio (typically 30 minutes to one hour 5-6 mornings a week), plus your gym workouts, plus cardio after you train. It takes A LOT of time. If your work schedule is inconsistent, it’s going to be even more difficult. If you don’t get a lot of sleep, it can wreak havoc on your cortisol levels and metabolism making it even harder to lose weight and lean out. Then there’s meals and prepping your food. Can you stay on top of eating your specific meals every day for 4 months straight? Do you have to wine and dine clients? Have a lot of weddings or special events coming up that you want to be able to really enjoy and let loose at? Any big trips or vacations scheduled? Cheat meals will likely be dictated by your coach, so you’ll maybe have to sacrifice social gatherings, holidays, etc. Think very hard about the timing of a prep before you pick a show. This third time was easier for me, but I’d be lying if I said not having cake or champagne on my 11th wedding anniversary when I was 10 weeks out this year, and not having a great meal and cake on my husband’s birthday yesterday (4 weeks out) weren’t tough. Right along with your schedule and routine goes your support network. Prep can be really isolating. It’s very important that you surround yourself with people who love and care about you and understand what you deciding to compete really means. If you’re married or in a serious relationship, it really needs to be a decision you make together. One partner’s habits absolutely affect the other and Prep WILL have an effect on your relationship. You may lose some friends in the process that don’t understand the “lifestyle” but I absolutely guarantee that you can make some amazing friendships in the bodybuilding world as well. Bodybuilding has without a doubt widened my circle and strengthened my relationships. People really, really love you when they still love you and want to be around you when you’re hangry and exhausted, and mentally physically and emotionally spent. Don’t doubt it for a second—PREP WILL DO THIS TO YOU. MULTIPLE TIMES. It makes you question every iota of self-discipline and motivation. The best people in your life will help wrap their arms around you when you hit these rough spots and push you through it. You also have the added blessing of being able to bless and motivate and encourage others in your journey. Hands down, this is one of my favorite parts.
- Find a coach. If you’ve done steps 1-4 and you really want to compete, I cannot stress enough that you need to do some research and find a coach that can guide you and direct you. Getting ready for a bodybuilding competition is serious business, and there’s a lot that goes into it. A professional can make it seem much less overwhelming. Don’t do this alone!! Talk to other competitors, ask around in gyms, good coaches are without a doubt found through word of mouth. That’s how I found both of mine. There’s also the decision of whether or not to go virtual and do online coaching with someone, or do face to face. Personally, I’ve only worked with coaches close to me, and now that I’m working out/training with mine 3x a week it has made a WORLD of difference in this Prep. Having someone customize your workouts makes it so much easier, but this comes at a price. Which brings me to my next point….
- Competing is expensive. Coaching and training for an entire prep will likely be several hundred dollars. Supplements, vitamins, and protein etc. also come at a cost. Registration and entry for the show/s will be another several of hundred dollars. Your competition suit, heals, and jewelry—cha ching—several hundred dollars there. Throw in hair, and tanning, and makeup for your shows and you’re looking at shelling out even more cash. Don’t skimp there though, because if you work so hard on your physique, how you present it on stage REALLY MATTERS. You don’t want to be the girl on stage that looks super washed out because of a DIY tan, or that looks like she’s not wearing any makeup at all because you had someone do your makeup that has no idea what a “stage look” should be. Bodybuilding competitions are really like a beauty pageant for girls with muscles. Crazy, but oh so true! Posing classes and a photoshoot to document your amazing results are optional, but I absolutely recommend them. Posing for sure!!! All in you’re looking at a $2,000 MINIMUM for one show, and that’s on the low end.
I’m going to do another post that is geared towards first time competitors, but I hope this list really helps those of you that are just wanting to explore and find out more about competing. If you decide the journey to the stage is one you want to take, it’s a difficult one, but it is absolutely worth it. Not only will you physically look incredible at the end, but the mental and emotional accomplishment is even more awesome than what happens on the outside. Feel free to reach out to me with any questions—I’m more than happy to answer them! Check out the other posts on my blog—I have several others from my first two preps that could be good reads too!
Till next time!
-Mere