Competition Prep for Beginners: Diet & Nutrition (1 of 4)
When many people decide to compete they get the idea after going to a show or witnessing the transformation of others, but most have no clue where to start. This 4 part series I wrote last year that was published in Natural Muscle Magazine explains how beginners can make competiting a bit easier. Hope you find it useful.
Congratulations! So you’ve decided you want to compete in a Bodybuilding, Fitness, Figure, or Fitness Model Competition. You are motivated and eager to get started. Your workout routine is flawless and people at your gym are cheering you on. You’ve heard that you have to eat…..alot and know that this includes a seemingly infinite amount of protein. But exactly where do you get started on the right dietary and nutritional path to success? Following these brief beginners tips will make the transition a bit less stressful and improve your likelihood for success.
Seek a Competition Qualified Nutritionist
Although many nutritionists and registered dieticians have a plethora of expertise and experience, finding one that has specific experience working with others in the fitness industry is imperative. Start by asking competitors whose physiques you admire who they work with. Talk to trainers, coaches, athletes, and do your research. Once you find a nutritionist, ask to see pictures of several of their clients. Rates are usually not cheap, but you often get what you pay for. This is an investment you definitely want to make. If you are serious about competing AND winning, a nutritionist is usually something you have to add in to your competition budget, at least until you feel you have learned enough to adjust your diet independently. In time you will find that you can adjust your training according to how well you adhere to your nutritional plan.
Plan, Plan, Plan
Food preparation is one of the biggest components and often the biggest downfall of competition prep. If you have limited time, it typically requires you to plan your 6-8 meals per day ahead of time. It may sound simple, but when you consider that you will probably be dieting for 13-16 weeks, that is between 546 and 672 meals to prepare. Without adequate planning it is easy to run out of food, skip meals, or cheat on your diet. People tend to eat the same 6-10 dishes without even realizing it. Figure out what you eat, what you enjoy, and sit down and strategically plan your meals. Of course as the competition date approaches, you may have fewer options, but that is still a ways off.
Prepare Ahead of Time
If you know you will be traveling, or unable to return home to grab a meal, make sure you have enough food to take with you before you leave the house. There is nothing more frustrating than going somewhere and getting stuck or taking longer than expected and realizing you have no more food and it is past time to eat. Always carry more than what you need. You may feel like you look silly lugging around several hours worth of food in your mini cooler, but you will certainly be thankful when an unexpected mishap occurs and you are fully stocked with meals.
Find a Support system
Eating healthy requires discipline. Competition dieting requires even more intense discipline. Although many will support you in your endeavors, others will make seemingly harmless comments that may entice you to skip a meal and “treat yourself” to lunch or happy hour. Surround yourself with others who understand the intensity of your journey. For many, the end is particularly tough, as it may require you to temporarily remove yourself from various settings, people, and situations. Just remember, it is only temporary. If your friends and associates truly care about your efforts, they will understand.
Reassess Progress and Goals Weekly or Bi-weekly
Nutritional planning is not a one size fits all method. Your physique will undergo weekly changes and your diet must be adjusted accordingly. Don’t make the mistake of assuming that because a depletion technique or type of food worked for one person, it will work for you as well. Take time to look at your transformation, consult with your nutritionist, and get critical about the results you want so he/she can help you achieve success.
Although these tips do not guaranty you a first place finish in your initial competition, they will help provide a basic foundation when considering nutritional planning for a show.
October 9, 2009 at 5:03 pm
very nice!
October 9, 2009 at 5:30 pm
This is awesome info chica!
Congrats on Round 1!! I’m in round 2! yay.
Smiles, T
October 9, 2009 at 5:50 pm
a Supersize THANK you. this is just what i was looking for you are the best. man i can’t tell you but really i am since i’m saying something right now but i was just looking for something to give me a real clear understanding of what i’ve signed up to do. i’m not one to half step in anything i do and having the tools to ensure a positive outcome and experience is key. YOU ROCK!
October 9, 2009 at 5:51 pm
A lot of good advice Laura. Especially on the nutrionist angle. Truth is, as you said, they are not cheap, but its a necessary sacrifice. Cant wait to read the next series.
Peace!!
October 9, 2009 at 5:54 pm
Thanks LB! I can’t wait ti read the rest! This is very helpful.
October 9, 2009 at 6:00 pm
helpful. thanks.
October 9, 2009 at 6:08 pm
Solid advice…Diet will make or break you come comp time! Keep spreading the info
October 9, 2009 at 6:29 pm
So many recreational exercisers who want to loose weight or tone their bodies forget how important dieting is to them. Too many people think dieting is skipping meals and not realizing its properly eating well balanced meals.
October 9, 2009 at 7:09 pm
I’m so glad you are doing this! So many times people bust out with numbers and percentages and acronyms off the top. I have photographic memory, but my auditory memory sucks hard lol! This is good. Food IS important! Printing out…
October 9, 2009 at 7:25 pm
WOW! Thank you soooo much for posting this Laura! How fitting considering I will be competing next year
Thanks for the blog comment too- you have to try the pancakes (only in your off season haha). I would love the recipe for the pumpkin muffins
October 10, 2009 at 9:07 am
Once again my boo comes through in the clutch with some awesome info. Thanks for this
October 10, 2009 at 8:38 pm
Mikkiki and Tani:Thanks girls!
October 12, 2009 at 8:58 pm
WOW…you must have been reading my mind…Thanks for the info, I’m gonna print this out and hang it on my fridge
October 13, 2009 at 9:57 am
RENEW & TIME COMES: These are just things I wish people had told me when I was first getting started. Fortunately I had an amazing trainer and nutritionist that showed me the ropes…the right way. So I am just passing along the information.
October 13, 2009 at 9:59 am
LEXUS: Peopl just don’t get the importance of good nutrition. They spend years in the gym and go home and eat like crap and then get frustrated when they look the same or worse years later. NUTRITION IS KEY!!!
October 14, 2009 at 2:41 pm
What? No waking up one day and just deciding to do something like this? LOL! You know something like this "seems" lightyears from where I am… but something inside keeps poking me and telling me I’d SO get into. I’ll read more of your blogs…see where it leads. Thanks for doing this for us. I appreciate it.
October 15, 2009 at 5:49 pm
NIC: You are absolutely right! Nutrition will make or break you and there is no amount of supplementation in the world (natural) that can cahnge that!
October 15, 2009 at 5:53 pm
COCOA: I completely agree. People make nutrition alot more difficult and frustrating than it needs to be. they want to have you calculating and counting percentages and formulas all day! When you first start, I do agree with that, but I’m al about simplicity…..formulas, numbers, percentages, ratios give me headaches……and I can’t enjoy my food when I’m worried about all that!
October 15, 2009 at 5:54 pm
PORSHA: I guess I read you mind! Talk to you soon!
October 15, 2009 at 5:54 pm
WAYNE: You know I gotsta come through for my boo!
October 15, 2009 at 5:55 pm
TIME COMES: Please let me know if there is anything more I can do. I hope you find the information useful!
October 15, 2009 at 5:56 pm
TIM SPORT: Hang in there man! Your goal is alot closer than you think! We are all rooting you on!