- 3-4 Months Before
- Measure body composition
- Establish baseline
- 7 site with bodyweight to nearest 1/4 pound
- Very experienced tester
- experienced with a least 100 different subjects, if not 1000 subjects
- Increase calories
- Eat 5 to 6 times a day
- Walk 2 to 5 hours throughout each day
- Practicing semi-relaxed and compulsory poses
- Measure body composition
- Every 2 Weeks
- Measure body composition
- Same tester and methods as above
- Assess progress
- Manipulate activity and diet if needed
- Measure body composition
- 2-3 Months Before
- Reduce dietary fat if progress is not adequate
- Explore freestyle poses
- 1-2 Months Before
- Decrease calories if progress is not adequate
- Develop freestyle posing routine
- Initial shaving
- Shaving at least a month out allows for any ingrown hairs to heal and better exposure for tanning
- Allow more time than you anticipate for your first shaving
- Use clippers if body hair is thick, then a razor
- Don't forget the tiny hairs you do not see in normal light
- Shave every area the judges may see
- anticipate you suit sliding up
- shave glut-ham-adductor area!
- remember where the judges will be sitting.
- Begin tanning at short durations
- 2 Weeks to 1 Month
- Practice posing without mirror
- 1-2 Weeks Before
- Increase calories slightly (optional: see Case Study Diet Discussion)
- 3-4 Days Before
- Cease resistive training (optional: see Case Study Exercise Discussion)
- Decrease walking and posing slightly
- 3 Days Before
- Decrease intestinal volume:
- Eliminating bulky low calorie foods
- Eating smaller portions 6 to 8 times a day
- Eliminating gas producing foods
- Decrease intestinal volume:
- 2 Days Before
- Reduce dietary sodium by eliminating foods:
- Most bread and canned foods (salt)
- Processed meats (sodium nitrates)
- Milk products (Sodium Caseinate)
- Diet drinks and sweeteners (Saccharine)
- Reduce dietary sodium by eliminating foods:
- 1 Day Before
- Increase water intake throughout the day
- Pose intensity throughout the day
- Evening Before
- Consume one serving of alcohol for diuretic effect
