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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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Competition Q & A
What do I need to bring to my first contest?
What should I do to pump up?
Do I Need Supplements?
Do I Need to Gain Size to Compete?
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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How important are supplements in the pre-contest preparation period? This is a question often asked by athletes, and this article will provide an in-depth answer.
To Supplement or Not To Supplement Supplementation will not make or break a physique, as manufactures will try to sell you. There are no supplements that will melt 5 pounds of fat in 10 days or put on 20 pounds of solid muscle in 2 months. In my experience, proponents of supplements tend to exaggerate their benefits and opponents tend to exaggerate their lack of effectiveness. Adding a sound supplementation program to a solid training program can enhance a solid physique; but the supplements are not going to turn a normal physique into a solid one. There are also several scenarios that would dictate whether or not a supplementation program will assist an athlete in reaching their potential.
First, does the athlete have several years of bodybuilding or weightlifting experience behind them? So many athletes, in their quest to get huge, jump right into a mass building stack and still are not lifting as heavily and intensely as they should be to stimulate muscle growth. In this case all the creatine in the world isn't?t going to help build muscle because the fundamentals are not down yet. Now if the same athlete has lifted seriously for several months or years, can take themselves to true failure, and has the mind frame to endure an intense training session, then it may be time to consider supplements to enhance their workout and assist with strength gains.
Second, is there an actual need for a given supplement? Look at the example of a 105-pound figure competitor with extremely low body fat who is taking fat burners before her cardio. What's wrong with this picture? She has no additional fat to burn. She should be looking at a good muscle-building stack or adding additional calories to her diet.
The other day I was helping an athlete prepare for the Circle City Championships, Indianapolis, Indiana. He was adamant that he stock up on several supplements to help him prepare for the show. He was currently taking amino acids/beef liver with each whole food meal and a sound whey protein both after his workout and as a meal replacement when needed. I examined his physique and noticed that his conditioning was great and his energy levels were up. His strength was improving, his body fat going down, energy was good, and he was ahead of schedule. I reluctantly provided him with a few recommendations of things that I would follow at this phase in my program.
(A word about me; I am always battling those last few ounces the final three weeks of my preparation due to poor choices in my off season.) I'll learn one of these days! Anyway, the same athlete called me a week later to inform me that he was dropping out of the show because he could not afford the supplements that I suggested!
I was shocked. This athlete was on track to do very well and was going to drop out because he felt the Muscle Retention Stack I suggested was mandatory for his success. In his defense, He probably saw all of the supplements that I take in that phase and thought they were mandatory. He also had sold himself into the belief that he would not be doing everything he could if he did not take the suggested supplements. Poor argument!
We all have to give 110%. Let's face it, my contest preparation would go much easier if I quit my job to avoid stress , kept cortisol levels low, trained 3 times per day, and got a deep tissue massage every evening. Some bodybuilders can afford to do this, I simply cannot, so I give my very all with the tools that I have at my disposal, including several supplements during different points of my prep. Physique competition is about determination, heart, work ethic, and intensity, none of which come in pill form. The fact of the matter is that we both had different needs and were at different points in our pre-contest journey. I spoke to him at length about the progress that he has already made and will continue to make without investing all his money in supplements. I couldn't believe that I inadvertently almost ruined his goal of placing well at the show.
There is the case of another athlete who I have assisted in his contest preparation. This athlete has been competing off and on for over ten years and had an excellent base to his physique. Affordability was definitely not an issue for him and, due to his extremely stressful lifestyle and hectic schedule, I suggested several key supplements to help him not miss meals, control his cortisol levels, and retain his muscularity during his stressful prep period.
He only took the proteins that I suggested half the time, frequently forgot to take his BCAA's, did not take the 7-Keto, and only sporadically took his Mass Amino/Beef Liver Tabs. He ended up barely losing the overall pose-down. Had he taken my advice, I am confident that the outcome would have been different.
Third, how does an athlete prioritize his or her supplementation program? If you can afford them and actually need them, then you want to take the supplements that are a priority for you based on your unique needs.
A word on affordability: Most of us are on budgets and do not have money to burn. Sometimes we can only afford the basic supplements of a multi- vitamin and a solid whey protein. If that is the case, then compensate by never missing a workout or a meal your entire sixteen- week preparation phase. Stay in the game and finish! To build a dream house all one needs is a hammer and some nails. Don't let anyone sell you into the belief that you absolutely must invest tons of money in supplements to be a champion. The greatest poker players in the world come out victorious even when dealt a meager pair of deuces. I won shows not taking any supplements at all while I was building my foundation.
The final question is this: once an athlete decides on committing to a supplementation program, what does he or she take? The health food stores are littered with cheap, useless products that make outrageous claims. Most supplement companies invest 90% of their money on advertising and high profile endorsements, and little on research and product development. These companies are always coming out with the newest and latest products filled with ingredients that are guaranteed to show you results overnight.
All of the products that I suggest have been around for decades. They are proven in the laboratory by scientific research and in the trenches by elite natural bodybuilders. This is why 90% of my suggested products are from Beverly International. I will not rant and rave about how they are one of few companies who actually meet label claims I will simply say this: Go to any top- level natural bodybuilding show, approach anyone who won their class and ask them what supplement company they purchase their products from. Every time it is Beverly International. No TV Commercials, no ads in Flex Magazine, no ten pound bag "O" protein for $19.99 and no IFBB pros that they pay top dollar to endorse their products. The following stacks are tried and true and will assist as long as you have built a solid base.
Essentials Stack
This stack is suggested for the entire sixteen- week contest preparation period as well as in the off season. It is designed to make sure that the athlete is meeting their daily requirement for vitamins and minerals (especially calcium). As calories are restricted and training intensifies, the higher the demand is put on the body's immune system. To combat this additional vitamin C and additional vitamins in the Super Pak are perfect for maintaining health during these periods of added stress. As the body loses fat, it also loses leverage which can make the joints more susceptible to injury. The joint care is great for maintaining strong, healthy joints while continuing to train heavy and adding repetitive- type movements such as cardiovascular training. The essential fatty acids are excellent for joint health, will aid you in your goal of maintaining muscle mass and improving insulin sensitivity, and providing the body with healthy fats while dieting.
Ø Super Pak high dose multi vitamin/mineral
Ø Ultra C 1000 mg
Ø Joint Care glucosamine/chondroitin
Ø EFA Gold
Muscle Building Stack
This stack is suggested from the time an athlete begins their preparation (16-24 weeks out) to 8 weeks out. If affordability permits, certain elements of this stack can be taken all the way to the day of the show. The Creatine Select is one of the best creatines on the market because the added potassium insures that water is shuffled directly into the muscle as opposed to being held subcutaneously. The Mass Amino/Ultra-40 combination will add 10-18 grams of pure, easily assimilated protein to each whole food meal. This dynamic combination creates a synergistic effect that will not only help gain muscle over time but will also do wonders for retaining existing muscle during the more stringent phase of the diet.
Ultra Size is an excellent protein that is extremely diverse. I have made pancakes, pudding, and several other great tasting treats with Ultra Size. Wherever a recipe calls for flour you can substitute Ultra Size. The healthy fats in Ultra Size make it perfect for before bedtime to provide a constant stream of amino acids throughout the night. After a strenuous workout, the body demands glycogen replenishment. The best way to accomplish this is to consume fast- acting carbohydrates. This immediately stops the negative affects of cortisol and gets the body into an anabolic state. Mass Maker can also be used as a meal replacement along with Ultra Size when on the go. Compare the sugar content in Mass Maker to other commercial mass builders. No comparison! Mass Maker only has 2 grams of simple sugar per serving.
Ø Ultra 40- 100% Pure Liver Extract
Ø Mass Amino- hydrolyzed whey protein
Ø Creatine Select- Plus Phosphates will no bloat you
Ø Mass Maker-Post workout recovery
Ø Ultra Size- Meal replacement/substitute
Muscle Retentions Stack
This stack is highly suggested during the most stringent times of the diet and training regime (6 weeks out) and is the only stack that I would consider a must if the athlete is NOT on track and has to further restrict calories and increase cardiovascular training.
BCAA's (L-leucine, L-Isoleucine, L-Valine) comprise 30% of our muscle tissue and serve as an energy source during severe caloric restriction and when the body is going under excessive stress. BCAA's are muscle sparing and have a ton of research on them. Few supplement companies touch them because they are very expensive and are required in gram doses to be effective.
Muscle Synergy is a blend of, L-arginine, L-citrulline, L-ornithine, nicotinic acid, creatine, glycine, and HMB (a derivative of the BCAA's L-Leucine). These ingredients work together to transport nutrients into the muscle cells, bring out vascularity and further protect your muscle tissue during the severe stress caused by hard training and dieting. L-Glutamine is the most abundant amino acid is skeletal muscle and will work along with BCAA's to preserve muscle tissue. This excellent- tasting cocktail should be SPACE sipped during intense training sessions and taken with Muscle Mass BCAA's.
Muscularity is an additional BCAA's (you can never get too much pre-contest) along with additional co-factors and should be taken with whole food meals along with your Ultra-40 and Density. Density is the essential amino acids that the body cannot produce. During the last several weeks of dieting it's impossible for you to know what amino acids your body is requiring or missing at any given time. Containing all 8 essential amino acids, Density will convert and create any amino your body requires or is missing. Density will do the work for you!
Ø Muscle Mass BCAA's-- 1 per 10 pounds of bodyweight during intense training/cardio
Ø Muscle Synergy-L-arginine, L-citrulline, L-ornithine, nicotinic acid, creatine, glycine (take before training)
Ø Muscularity- BCAA's with co-factors taken with whole food meals
Ø Glutamine Select- Sip during intense training
Ø Ultra 40
Ø Density
Fat Loss Stack
If an athlete is on pace and in good condition, then this stack can be avoided altogether. If behind schedule, then this stack is suggested at 6-8 weeks out depending on how far behind you are. 7-Keto MuscleLean is one of the most advanced fat burners on the market. What I especially like about it is the added grapefruit abstract that prolongs the effectives of the green tea and caffeine/guarana. This allows for a continuous steady stream of energy as opposed to the crashing effect cause by most thermogenic supplements.
Lean Out will convert stored fat into energy resulting in improved fat metabolism without the presence of stimulants. It will benefit your cardio-vascular system and blood profile by using cholesterol and lipids for energy, and assist in the processing of carbohydrates (chromium improves insulin sensitivity and glucose utilization). L-Carnitine basically serves two extremely important functions: burning fat and the metabolism of branched chain amino acids (BCAA's). L-Carnitine is a co-factor which is required for transport of fatty acids into the mitochondria of your muscle cells where they serve as a substrate for energy production while sparing muscle glycogen. Carnitine deficiency causes the fatty acids to back-up and accumulate in the blood, ultimately resulting in additional deposition of fat. L-Carnitine works synergistically with branched chain amino acids to increase their net metabolism.
Remember that the BCAA's are the major amino acid constituents of your muscles. An increase in the amino acid content of the muscle will result in, at the very least, increased muscular hardness and possibly new muscle tissue. Basically, L-Carnitine increases the utilization of fats for energy, sparing glycogen and amino acids. In essence, L-Carnitine shifts your fuel source utilization toward fats, leaving your amino acids and glycogen free to build muscle.
Ø Energy Reserve- Pure L-Carnitine
Ø 7-Keto Muscle Lean- Advanced thermogenic formula
Ø Lean Out- Stabilizes blood sugar levels, improves sensitivity to insulin
Ø EFA Gold- provides the body with essential fatty acids during caloric restriction
My final advice on supplementation would be to do a little research on the products that I suggested, mainly creatine, BCAA's EFA (essential fatty acids), L-Glutamine, Density (Essential Amino Acids) and see for yourself.
Several studies are cited on the Beverly International website www.bodybuildingworld.com I stress that many champion athletes are supplement free. The athletes who are taking the aforementioned stacks are competing at a very high level, meaning that they have established an excellent base to their physique over the years. For any specific questions feel free to contact me directly at
Jesse@sett2win.com
Until then train hard, stay natural, and eat and supplement intelligently!
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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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