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This is a great article by Gary Holmen
4 ) Getting Ripped for Your Contest
-----------------------------------
Getting into contest shape tends to be one of the most discussed items
on the femuscle list and it tends to be discussed in a "this works for
me" sort of way. The only problem with this is that everyone is just
slightly different than each other... we all have the same goals but
sometimes we have to go about getting there in different ways. This
article should shed some light on some of these different methods and
what happens to our bodies as we prepare for our contests.
4.1 Water, Water Everywhere
---------------------------
The biggest change from a pre-contest diet to contest diet is water
intake. The depletion of water stores is what gives a competitor that
hard, ripped look. The following are all ways one can reduce their water
retention prior to contest time. (listed from my favourite to least.)
- A) Switch to distilled water about 2 weeks out from your contest.
Normal tap water has lots of minerals and sodium in it and
this just adds to water retention. My moving to distilled water
you know that the only stuff you're putting in your body is the
water that it needs.
- B) Cut out the sodium in your diet. In conjunction with switching to
distilled water start monitoring how much sodium you're intaking
about two weeks out. Keep your sodium levels well below 600 mg.
This is harder than it sounds... one egg white contains 50 mg
of sodium.
- C) Reduce your water consumption in these 2 weeks. For the first while
drink the distilled water at the same rate you would normally do
(about 3 days) and then slowly reduce your water intake so that
about 3 days out you're only intaking slightly more than you're
excreting. For me this change is from about 10 cups/day to about
3.5 cups at the end. Don't over deplete yourself 'cuz you won't
be able to train properly... slowly accustomize yourself to it.
Eliminate water in small increments rather than huge jumps.
As well reduce the amount of liquids you're getting from non-water
sources. Milk, juices, teas and coffees all add water to you...
these will basically have to be eliminated in your second week.
- D) Use a sauna or sun bathe to dehydrate yourself. Again be careful...
Don't over do this. Be careful of heat stroke... having a ripped
bod in the hospital isn't what we're aiming at. 8^)
- E) (My least favourite) Diurectics can be used to remove water from the
body as well but like all 'get results now' schemes this has the
greatest drawbacks. It's very easy to over deplete your body with
these or make yourself sick enough that competing won't be possible.
4.2 Diet
---------
I'ld suggest a form of carb depletion/loading scheme for your pre-contest
diet. (I don't suggest carb loading on a long term basis but on a short
term cycle there isn't much harm.)
About 4 weeks prior to your contest increase your protein intake slightly
so that carbs are only supplying about 50% of your total energy requirements
and proteins are about 35% and fat intake is around 15% (rough numbers.)
As well increase the amount of fibre that is included in your carb totals.
About 10-20g more fibre is plenty. (make sure these are included in your
calorie totals even though your body can't utilize them.)
This should accustomize your body to the use of protein as fuel. If you
start smelling like ammonia or your breath starts to smell like acetone
you're in ketosis (the point where the body starts relying on proteins as
the primary fuel.) Ketosis should be avoided for the first two weeks as muscle
mass is being lost as well as food proteins and that loss over 4 weeks could
be substantial. If you suspect you're in ketosis up your carb levels slightly.
About 13 days out you will start your carb depletion/loading cycles. I tend
to group my carb cycles in groups of 4 days with 3 days of carb depletion
and 1 day of carb replenshing and on the 13th day you compete. If you find
that longer or shorter cycles work better for you modify this slightly so
that the day before your competition you're on a carb loading phase.
Carb Depletion day: Up your protein intake on these days to replace carb
calories. The amount of carbs you eliminate depends largely on you... you'll
need to experiment a bit with this but I'ld suggest an intake around
20/65/15 carb:
rotein::fat ratio. Eat your carbs eariler in the day and
stick with either grains (oats, rice, corn) or veggies that have a fair bit
of fibre (brocolli, lettuce, etc.) Fruits and milk products are out (as I'll
explain later.)
Carb Loading Day: Once your body is carb depleted your muscles will have
eliminated most of it's glycogen stores ( both liver and muscle) so on
carb loading days the extra carbs ingested will go predominately to the
muscles and liver to be stored as glycogen. This tends to have a rebound
affect... if you really deplete your glycogen stores your muscles will
store larger than their normal glycogen levels... 20-40% more glycogen tend
to be quite normal. This will make your muscles seem larger and harder.
A ratio of 65/20/15 should given you good carb loading results. Again avoid
fruits and milk products.
Last Carb loading Day/ Competition day: Now that those final days are here
you want to get that glycogen and water back into those muscles. On this
last carb loading day you'll slightly increase your fat intake and eat most
of your proteins early and the day and slowly intake the remaining carbs/fat
evenly through the rest of the day. Carb feedings at around noon, 3:00, 9:00,
midnight and early in the morning are all good ideas as your muscles will
build up their glycogne levels. A ratio of around 55/20/25 is probably a
good target.
On competition day your diet depends whether or not you're close to your
weight class. If you're close or a little heavy you'll delay the following
advice until after the weigh in. Now you'll want to increase your sodium
levels (salty fries, chocolate bars and milk products are now all allowed....
probably will feel like heaven.) and increase your water levels slightly
(by 1 or 2 cups... drink when you feel thirsty but don't go overboard.)
Keep a normal carb/protein/fat intake on this day.
And once you're done competition go out and reward yourself! You deserve it.
4.3 Things to Avoid or Try
--------------------------
1) Keep a log of what you ate and what you did when you prepare for
competition. Noone is the same and you'll find that the easiest
person to learn from is yourself. If eating salty fries made you
bloat prior to one competition make a note of it and know to
avoid it next time.
2) A couple hours prior to competition have an ounce or so of liquer
(like Grande Marnier). This will increase your muscle vascularity
(how veiny you look.) as alcohol tends to increase the amount of
blood at the skin surface.
3) Avoid fruit and fruit juices prior to competition for two reasons:
a) they tend to have high water content and b) most contain fructose
as the main carb and fructose is used exclusively by the liver.
Muscles cannot create glycogen from fructose. Extra energy that the
liver cannot turn into glycogen will be stored as fat and utilized
from there.
4) Avoid milk products as they again tend to be high in water content and
soduum levels. On your competition day milk products like ice cream
should be fine though and I would even recommend a sundae on that
day prior to competition.
4.4 Exercising and Posing.
--------------------------
The primary exercising being done in the last two weeks is almost exclusively
aerobic (riding the bike, etc.) with only a few days needed to tell your
muscles that you still care about them. I'ld suggest aerobics 7 days per
week for about an hour each day and about 2 days of weightlifting of
about 45 minutes per day.
Aerobic exercise is being concentrated on as it will use up more of your
glycogen supplies, burn more fat and be less likely to injure yourself on.
Posing is an art form... many pros don't even do it well (see Yates'
routine for a prime example.). Before your first competition watch a few
competitions first and talk to a couple of judges if you can. See what you
like and what others like and how poses move smoothly from one to another.
As well I'ld suggest finding a trainer who has posing experience to help
you. And most of all practice... you should know your routine in your
sleep come competition day! Pose in front of the mirror and friends who
can be honest and critical... the best advice is what you're doing wrong
IMHO... that's what everyone else will really notice.
4 ) Getting Ripped for Your Contest
-----------------------------------
Getting into contest shape tends to be one of the most discussed items
on the femuscle list and it tends to be discussed in a "this works for
me" sort of way. The only problem with this is that everyone is just
slightly different than each other... we all have the same goals but
sometimes we have to go about getting there in different ways. This
article should shed some light on some of these different methods and
what happens to our bodies as we prepare for our contests.
4.1 Water, Water Everywhere
---------------------------
The biggest change from a pre-contest diet to contest diet is water
intake. The depletion of water stores is what gives a competitor that
hard, ripped look. The following are all ways one can reduce their water
retention prior to contest time. (listed from my favourite to least.)
- A) Switch to distilled water about 2 weeks out from your contest.
Normal tap water has lots of minerals and sodium in it and
this just adds to water retention. My moving to distilled water
you know that the only stuff you're putting in your body is the
water that it needs.
- B) Cut out the sodium in your diet. In conjunction with switching to
distilled water start monitoring how much sodium you're intaking
about two weeks out. Keep your sodium levels well below 600 mg.
This is harder than it sounds... one egg white contains 50 mg
of sodium.
- C) Reduce your water consumption in these 2 weeks. For the first while
drink the distilled water at the same rate you would normally do
(about 3 days) and then slowly reduce your water intake so that
about 3 days out you're only intaking slightly more than you're
excreting. For me this change is from about 10 cups/day to about
3.5 cups at the end. Don't over deplete yourself 'cuz you won't
be able to train properly... slowly accustomize yourself to it.
Eliminate water in small increments rather than huge jumps.
As well reduce the amount of liquids you're getting from non-water
sources. Milk, juices, teas and coffees all add water to you...
these will basically have to be eliminated in your second week.
- D) Use a sauna or sun bathe to dehydrate yourself. Again be careful...
Don't over do this. Be careful of heat stroke... having a ripped
bod in the hospital isn't what we're aiming at. 8^)
- E) (My least favourite) Diurectics can be used to remove water from the
body as well but like all 'get results now' schemes this has the
greatest drawbacks. It's very easy to over deplete your body with
these or make yourself sick enough that competing won't be possible.
4.2 Diet
---------
I'ld suggest a form of carb depletion/loading scheme for your pre-contest
diet. (I don't suggest carb loading on a long term basis but on a short
term cycle there isn't much harm.)
About 4 weeks prior to your contest increase your protein intake slightly
so that carbs are only supplying about 50% of your total energy requirements
and proteins are about 35% and fat intake is around 15% (rough numbers.)
As well increase the amount of fibre that is included in your carb totals.
About 10-20g more fibre is plenty. (make sure these are included in your
calorie totals even though your body can't utilize them.)
This should accustomize your body to the use of protein as fuel. If you
start smelling like ammonia or your breath starts to smell like acetone
you're in ketosis (the point where the body starts relying on proteins as
the primary fuel.) Ketosis should be avoided for the first two weeks as muscle
mass is being lost as well as food proteins and that loss over 4 weeks could
be substantial. If you suspect you're in ketosis up your carb levels slightly.
About 13 days out you will start your carb depletion/loading cycles. I tend
to group my carb cycles in groups of 4 days with 3 days of carb depletion
and 1 day of carb replenshing and on the 13th day you compete. If you find
that longer or shorter cycles work better for you modify this slightly so
that the day before your competition you're on a carb loading phase.
Carb Depletion day: Up your protein intake on these days to replace carb
calories. The amount of carbs you eliminate depends largely on you... you'll
need to experiment a bit with this but I'ld suggest an intake around
20/65/15 carb:
rotein::fat ratio. Eat your carbs eariler in the day and stick with either grains (oats, rice, corn) or veggies that have a fair bit
of fibre (brocolli, lettuce, etc.) Fruits and milk products are out (as I'll
explain later.)
Carb Loading Day: Once your body is carb depleted your muscles will have
eliminated most of it's glycogen stores ( both liver and muscle) so on
carb loading days the extra carbs ingested will go predominately to the
muscles and liver to be stored as glycogen. This tends to have a rebound
affect... if you really deplete your glycogen stores your muscles will
store larger than their normal glycogen levels... 20-40% more glycogen tend
to be quite normal. This will make your muscles seem larger and harder.
A ratio of 65/20/15 should given you good carb loading results. Again avoid
fruits and milk products.
Last Carb loading Day/ Competition day: Now that those final days are here
you want to get that glycogen and water back into those muscles. On this
last carb loading day you'll slightly increase your fat intake and eat most
of your proteins early and the day and slowly intake the remaining carbs/fat
evenly through the rest of the day. Carb feedings at around noon, 3:00, 9:00,
midnight and early in the morning are all good ideas as your muscles will
build up their glycogne levels. A ratio of around 55/20/25 is probably a
good target.
On competition day your diet depends whether or not you're close to your
weight class. If you're close or a little heavy you'll delay the following
advice until after the weigh in. Now you'll want to increase your sodium
levels (salty fries, chocolate bars and milk products are now all allowed....
probably will feel like heaven.) and increase your water levels slightly
(by 1 or 2 cups... drink when you feel thirsty but don't go overboard.)
Keep a normal carb/protein/fat intake on this day.
And once you're done competition go out and reward yourself! You deserve it.
4.3 Things to Avoid or Try
--------------------------
1) Keep a log of what you ate and what you did when you prepare for
competition. Noone is the same and you'll find that the easiest
person to learn from is yourself. If eating salty fries made you
bloat prior to one competition make a note of it and know to
avoid it next time.
2) A couple hours prior to competition have an ounce or so of liquer
(like Grande Marnier). This will increase your muscle vascularity
(how veiny you look.) as alcohol tends to increase the amount of
blood at the skin surface.
3) Avoid fruit and fruit juices prior to competition for two reasons:
a) they tend to have high water content and b) most contain fructose
as the main carb and fructose is used exclusively by the liver.
Muscles cannot create glycogen from fructose. Extra energy that the
liver cannot turn into glycogen will be stored as fat and utilized
from there.
4) Avoid milk products as they again tend to be high in water content and
soduum levels. On your competition day milk products like ice cream
should be fine though and I would even recommend a sundae on that
day prior to competition.
4.4 Exercising and Posing.
--------------------------
The primary exercising being done in the last two weeks is almost exclusively
aerobic (riding the bike, etc.) with only a few days needed to tell your
muscles that you still care about them. I'ld suggest aerobics 7 days per
week for about an hour each day and about 2 days of weightlifting of
about 45 minutes per day.
Aerobic exercise is being concentrated on as it will use up more of your
glycogen supplies, burn more fat and be less likely to injure yourself on.
Posing is an art form... many pros don't even do it well (see Yates'
routine for a prime example.). Before your first competition watch a few
competitions first and talk to a couple of judges if you can. See what you
like and what others like and how poses move smoothly from one to another.
As well I'ld suggest finding a trainer who has posing experience to help
you. And most of all practice... you should know your routine in your
sleep come competition day! Pose in front of the mirror and friends who
can be honest and critical... the best advice is what you're doing wrong
IMHO... that's what everyone else will really notice.
