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I Want to Compete as a Natural Athlete
Where Do I Start?
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When Do I Decide?
At sixteen weeks out you should have already chosen your contest(s), requested the entry form for each contest you plan to enter, and decided what division(s) you are going to enter.
Completing and sending your entry form in as early as possible symbolizes your commitment to reaching your goals and will help insure that you do not fall off track. Shows are won and lost by what athletes do consistently over the long haul, not the final week of the contest preparation period. It has been my experience that athletes who commit further out tend to stick with their plans and not just be doing a show “on a whim”. They are serious about their success. We have had several competitors come to us closer to their show looking for final stage guidance, these clients have normally been following a diet and training program on their own for several weeks and are on track to be competitive with the correct final week program.
What About Crossovers (Pure Novice, Open, Masters, Teen)?
Decide in advance if you will be “crossing over” to a second division where permitted. We tend to recommend crossovers from the Pure Novice to the Open. We have found that a lot of competitors underestimate their physiques and just compete in the Novice category. More often than not they would have placed very well in the Open division. Pure novice is designed for first time competitors . This is an excellent chance for new competitors to see what the sport is all about. Teen divisions are for those who have not yet turned 20 by the date of the show. Masters divisions are for females over the age of 35 and men over the age of 40. It is also highly suggested that Master competitors cross over into the Open. If the show carries a title (Mr./Ms. Natural Indiana) then one must compete in the Open division to be eligible for the overall win.
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BODY COMPOSITION AND ASSESSMENT
Conditioning is the single most important factor in natural bodybuilding. If the condition is not there then the competitor cannot fully display their physique. We have judged countless individuals who did not diet enough to fully show their physique out of fear that they would “lose their size.” More often than not they end up placing worse than desired. It is also not uncommon to see one competitor weigh 20-25lbs less than another but look much harder, bigger, and more impressive than their blobby counterpart. There are so many misconceptions about bodyfat percentages out there. We do not stress the percentage at all. We look at the current pounds of fat and the sub total of six skinfold sites.
Rule of Thumb:
Plan to lose one pound of fat or 2-3 points from your six critical skinfold sites each week. If you have more than sixteen pounds of fat to lose, you’ll likely need sixteen or more weeks to lose it. Any more than this and you run the risk of sacrificing muscle.
What happens if you are carrying too much fat? You simply have to diet more stringently, you will need to invest in more supplements, increase your cardio program, or pick a show date that gives you more time to prepare.
Our initial assessment determines the client’s beginning cardio and diet program. Subsequent assessments determine whether the client is progressing satisfactorily or is in need of a dietary and/or cardio adjustment.
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Competition Q & A
What do I need to bring to my first contest?
What should I do to pump up?
What is on the Banned Substance List?
What are the OCB Guidelines?
Please submit any other questions to Jesse@sett2win.com
| What do I bring to my first contest?
Two copies of your posing music(just incase)
Your photo Id
Your organization membership card or completed application and fee
Your entry form and payment (if not pre registered)
Your posing suit (and an extra just incase)
Posing Oil or Pam
A Towel
Bikini bite(females)
Make up and hair primping supplies(Figure)
Sandals
Tanning product(if the venue allows)
Cooler with meals for the day
Water
A camera
Wear very baggy clothing so that your tanning products don't rub off. Most venues request that athletes are fully clothed while you are waiting for your class in the audience
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What should I do to pump up?
First, remember this is not a hard core workout
Second DO NOT pump up your quads
We recommend push ups, bent over rows, dumbbell press, laterals, upright rows, bicep curls and standing calf raises
If you are in doubt of the pump up room supplies bring a medium weight resistance band
Repeat this sequence for three rounds about 5 minutes before you step on stage
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Plan for success:
- Plan all of your meals for the week and then head to the grocery store.
- Pack your supplements 2 days in advance.
- Pack a cooler for work each day with all supplements and meals.
- Schedule each workout into your day
- Plan, Plan, and Plan!
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