Contest Preparation for Bodybuilding Competition

Bodybuilding Posing and Routines The subject won his weight class and the overall title for NPC National Qualifying State Competition. On the day of the show, he weighed in at 226 lbs with approximately 4% body fat. The following is a brief summary of his preparation:

The subject usually walked at least two hours if not up to five hours daily. Weight training was performed approximately five days a week.

The subject consumed an estimated daily average of 5699 to 7281 kcal up until the contest. The percentage of calories from foodstuffs consisted of: protein: 19 to 28%, carbohydrates: 51 to 58%, fats: 19 to 30%. The subject ate a combination of all food components every meal, thus, there was little need to worry about the "Glycemic Index" of each food. Meals were usually spaced approximately 2.5 to 3 hours apart. Workouts usually began 1 hour after the completion of a meal. Premature hunger followed by mild hypoglycemia was experienced if the percentage of calories from fat approached or dropped below 20%. It was hypothesized that an adequate amount of dietary fat was needed to slow the emptying of the gut for a sustained release of foodstuffs into the body.

Body composition was estimated by seven site skinfold measurements. They were taken approximately every two weeks for four periods and then approximately once every week thereafter for an additional eight periods. Changes of percent fat, pounds of fat, and pounds of lean body weight were noted. Total body weight was taken from the same scale which had been calibrated regularly. Slight modifications were made on diet and exercise depending upon body composition calculations and over-training cues.

Since fat reduction was not as great of a concern the last week, the total caloric intake was increased slightly in an attempt to allow adequate calories for recovery and increased glycogen stores. Resistive training was stopped four days before the show in an effort to restore glycogen in the muscle. Walking and posing practice were continued. Posing with the aid of a mirror was greatly reduced. Walking was used more as a means of stress management than fat burning activity the final days before the show. Three days before the show, an effort was made to reduce food volume and maintain an elevated caloric intake by eating less more often in order to reduce abdominal circumference caused by intestinal volume. In addition, foods suspected of causing gas and minor food allergies were eliminated. Foods containing added salt were discontinued two days before the show in an effort to deplete subcutaneous water. Timing was crucial at this point since it was feared that a premature sodium depletion would trigger negative feedback from the body's receptors resulting in the retention of sodium by the body. Tap water was also replaced by distilled water two days before the show to insure a reduced sodium intake. Posing was increased two days before the show in an effort to expel subcutaneous water. Water intake was increased the day before the show in an attempt to inhibit Anti-diuretic Hormone produced in the body. Approximately six ounces of beer was consumed the evening before the show to further inhibit Anti-diuretic hormone in an effort to deplete subcutaneous water. Water was consumed sparingly upon arising the morning of the show to maintain the diuretic effects noted after slumber. A suppository laxative was used the morning of the show in an effort to further reduce inter-intestinal volume. Water was consumed as desired approximately an hour or so before the morning prejudging.

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