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