Contest preparation is the most extreme of the body recompositioning process Recomp HQ practices everyday. It is simply taking body recomposition to the next level; it is still about getting stronger and manipulating the diet based on regular body fat tests.
To be successful you need to be highly disciplined and motivated, with a genuine desire to take your body to a competitive level. It’s not about “having a go”; so much more hard work is required. It involves strictly measured and consistent nutrition and training, with no room for cheats and relaxing along the way. I will work with anyone who is willing and able to put in their absolute best effort. Before taking on any client for comp prep we have a consult or interview before getting started, either over the phone if you’re interstate or far away from Melbourne, or face to face so I can body fat test you as part of this initial consult (no obligation or fee), and get a clear picture of your training and dieting history if any.
20 Week Contest Preparation
Preparing for a contest involves strictly measured nutrition and training starting at least 20 weeks out from the contest. The following process is based on a female aiming to compete in Fitness or Figure (or any class with similar level of conditioning required). You may need more than 20 weeks, to build up strength, lean mass, and reduce body fat to 16-20% depending on your body shape (we decide this at the initial consult when I can see you in person or look at photos).
The First 8 Weeks
The priorities of the first 8 weeks (out of 20 total) is to build your metabolism and muscle mass while cutting fat. By 12 weeks out from the contest you need to be:
- no more than 16%-20% bodyfat (if you have higher bodyfat, you need to be prepared to get to 16% first before even commencing your 20 week prep). We use the 9-site skin fold caliper method.
- eating as much food as possible (the goal is to train your body to function on more food, while dropping bodyfat)
- as strong and muscular as possible
Weeks 12 to 6
The priorities of weeks 12 to 6 are to maintain (or even slightly build) strength and muscle mass while dropping bodyfat as low as possible. By 6 weeks out from the contest you need to be:
- measuring at less than 14% bodyfat (or the total millimetres over 9 sites must hit a target we set out the beginning of your prep).
- as strong as you were 12 weeks out (strength gains should still be made from weeks 12 to 6)
- doing no cardio
Weeks 6 to 2
From 6 weeks out to 2 weeks out, we focus on pure fat loss to drop under 14%. The standards of leanness and “dehydration” required for competitive bodybuilding are extremely unhealthy, unsustainable and unnatural. So at some point in the final 6 weeks we have to abandon intelligent, healthy body recompositioning processes and simply force the body to lose that last bit of fat. We try to avoid these practices as far as possible until absolutely required but you may need to train every day (no more than 1 hour sessions, and NEVER any cardio). By 2 weeks out from comp, you should be around your goal bodyfat percentage, so you should be at the goal total millimetres over 9 sites.
Final 2 weeks
Even though the athlete’s contest body composition is achieved at this point and nothing should be drastically changed, the final 2 weeks may involve some final minor adjustments to the diet and the training program.
On the day of the contest diet may be manipulated slightly (meal timing / food quantities) to fit in with what time the athlete will be on stage. Support provided on the day.
Contest Prep Costs
Start up cost: $366 for a one-off strength test, and the first 4 weeks of the diet and program service (diet + training program + weekly body fat test, diet update), new training program written every 4 weeks.
Ongoing weekly cost: $59/week for the full diet and program service.
Final 2 weeks: $89/week for program, diet and up-to daily reassessments and adjustments, and support.
To discuss your goals, or to book a non-obligation initial consultation please contact me.