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For those of you that are getting ready for your first fitness show or just want to get in shape. I hope that this area will be very beneficial to you.
Competition Season
 When I am getting ready for a show I usually give myself 12 weeks to fine tune everything. For me it may take shorter depending on how my diet and training was going throughout the rest of the year. My diet and training usually looks something likes this. I do change my training routine every 4-6 weeks depending on how my body reacts to the program. Here is just a sample:
Breakfast:
6 egg whites
½ cup of oatmeal
Fruit |
Afternoon:
1 Can of tuna
3 plain rice cakes
Some almonds |
Mid-morning:
Protein Shake or Protein Bar |
After Gym:
Meal Replacement Shake |
Lunch:
4oz Chicken Breast
½ cup brown rice or potato
Broccoli |
Dinner:
5oz grilled fish
3 cups green salad
Lemon for taste |
To assist with my diet and training I take:
A multi-vitamin,
Vitamin C,
Calcium Magnesium,
Glutamine,
B-Complex,
Flax seed oil,
and
4 liters of water
(a day)
**This diet often changes as I get closer to the date of my show. In my off season I do allow myself to have bread, sweets, and I tend to crave a lot of fried foods. It is common for me to crave pizza, fish and chips, and Mexican food all in the same week. However, this is all done in moderation of course (yah right!!)
Competition Training
I usually train 4-5 days a week. Since my training program is often changing in order to shock my body;
I will give a sample of a program that I will follow for 4-6 weeks.
Monday:
Quadriceps,
Biceps,
Abs |
Thursday:
Chest,
Biceps |
Tuesday:
Back,
Triceps,
Light calves |
Friday:
Circuit training,
Abs |
Wednesday:
Shoulders,
Hamstrings,
Abs |
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I usually introduce my cardio sessions into my workouts closer to the show. It all depends on the amount of fat I feel I need to lose before the show.
The thing to remember when starting any diet or training program is to try different things. Some things may work for you and others may not. It is always best to give yourself plenty of time to experiment until you find the best routine for yourself. Also it never hurts to get some expert advice too to help you achieve your goals.
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