Bodybuilding contest preparation is the most extreme of the body recompositioning process Recomp HQ practices everyday. It is simply taking body recomposition that extra step.
To be successful you need to be highly disciplined and motivated, with a genuine desire to take your body to a competitive level. This involves strictly measured and consistent nutrition and training. I will work with clients who want to bring their absolute best, and be up to the standards of placing in the top 5 in their division.
20 Week Contest Preparation
Preparing for a bodybuilding contest involves strictly measured nutrition and training starting at least 20 weeks out. The following process is based on a female aiming to compete in Fitness or Figure (or any class with similar level of conditioning required).
The First 8 Weeks
The priorities of the first 8 weeks (of 20) is to build the athletes metabolism and muscle mass while cutting fat. By 12 weeks out from the contest an athlete needs to be:
- no more than 16% bodyfat (if you have higher bodyfat, you need to be prepared to get to 16% first). Bikini body fat level goals through this process are higher, contact me to discuss).
- eating as much food as possible (“train your body” to run on more food – make it adapt while dropping fat)
- 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 an athlete needs to be:
- less than 14% bodyfat
- as strong as they were 12 weeks out
- doing no cardio
Weeks 6 to 2
From 6 weeks out to 2 weeks out the athlete must focus on pure fat loss to drop under 12%. 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 an athlete will have to abandon intelligent, healthy body recompositioning processes and simply force the body to waste away the last fat… We try to avoid these practices as far as possible until absolutely required (for example: training every day, but no cardio). By 2 weeks out the athlete should be around the bodyfat percentage they will be onstage – nicely under 12%, ideally 10% with overall millimetres around 40mm (over 9 sites, caliper method – body fat test).
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: $248 for a one-off strength test, and the first 2 weeks of the full diet and program service, which is a custom diet and training program with weekly reassessments (body fat test, diet adjustment), and new a 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.