By Dianne Deitrich Benjamin, CPT

Below is a timeline for the first time or seasoned competitor. The actual timeline will depend on your conditioning at the nine week point. No one can guarantee how you will respond to the specific nutrition so stick with a basic bodybuilding nutrition for your first show keeping detailed records, so you know what you may or may not want to change for your next show. A reasonable fitness level for the first time competitor is; muscle development is present and visible your Body Compositions is within the guidelines for fitness and your muscle endurance adequate for strength lifting. A strong muscle is a big muscle. With these condition in place you fall into the timeline for preparing your body for your show in twelve to nine weeks. Not that you have not been working toward this for the last year or so. You should have a trainer who can give you this feedback and support you in your goal. The nine weeks gives you time to lose between 18 and 21 lbs. If you do not have nine week start with with the week you have and jump forward planning from the last two weeks the appropriate time.

Basic Food Knowledge

Remember:
Protein Repairs Muscle	Complex Carbohydrates provide	Simple (fibrous)
Tones and firms	Carbohydrates fuel for stamina/endurance	provide quick energy

Fats: Note that we need a base level of fat in our diet so as to maintain energy and overall system functions. Not to give your body some fat each day causes your body to hold onto fat for survival. 20 to 25 grams of fat each day is more than adequate for the average woman, 30 grams of fat each day is more than adequate for the average man.

Nine to Eight Weeks Out
Added Aerobic Activity 4 to 5 days per week at 75% of your Maximum Heart Rate. Do this for 25 to 30 minutes per session.
Do 3 to 4 days of resistance training to build muscle.
As a person who is prepared to Compete you will be doing 6 to 8 Repetitions
Weight: Moderate to heavy, Goal: Build muscle endurance.
Drink no less than one gallon of water a day. (126 ounces)
Eat 5 to 6 snacks a day with 18 grams of protein in each snack, 12 to 15 grams of Complex Carbs and 8 grams of simple (fibrous) carbohydrates. Limit Complex Carbohydrates after 5:00 p.m. Eat plenty of green vegetables, keep the kidneys healthy during this high protein time. This cut off time may vary depending on what time you go to sleep. Depending on your division and your current weight you may take in 1800 to 3000 calories a day.
Throughout the next nine weeks you will take in no less than 30 grams of unsaturated fat daily. Eating clean fats is necessary for energy and to support the body in letting go of stored fat.

Seven to Five Weeks Out
Do Aerobic Activity using Interval Training. Two Minutes at Moderate Intensity, one Minute at High Intensity. Do this for 25 to 30 minutes per session.

Resistance Training; Intermediate: Repetitions 6 to 8, Weight: Moderate to high, last two reps should be challenging but not prohibitive, Goal: Increase Intensity: add more sets, increase weight, cut back on rest between sets, add more exercises, divide sessions by body parts (3 to 4 exercises per body part) Drink no less than one gallon of water a day.
Eat 5 to 6 snacks a day with 18 grams of protein in each snack, 12 to 15 grams of Complex Carbs and 8 grams of simple carbohydrates. Limit Complex Carbohydrates after 5:00 p.m

Presentation Skills: If you don not have a posing coach this would be the time to get one. Posing should be done for no less than fifteen minutes after each workout. You need to practice your walk, and poses as if you are on stage. Begin using a mirror and slowly eliminate. There are no mirrors on stage. Posing Clinics with other competitors are ideal as you will be accustomed to standing next to someone on stage. Also be certain that your coach is familiar with the Federation you will be competing in. There are slight differences that you need to know.

Four to Two Weeks Out:
Do Aerobic Activity using Interval Training. Two Minutes at Moderate Intensity, one Minute at High Intensity. Do this for 25 to 30 minutes per session. Again depending on your weight and body fat, you may be doing two Aerobic sessions a day.

Resistance Training Intermediate: Repetitions 6 to 8, Weight: High, Goal: Increase muscle size and strength. Perform specific exercises by body part. This may require an increase of time spent in the gym. If this occurs, it is best to do more days than time per training session as your blood sugar will drop after approximately 75 minutes. You will still want to include you Aerobic Activity after your resistance training. A training partner may be justified to prevent injury as you increase weights. Drink no less than a gallon of water a day.
Eat 5 to 6 snacks a day with no less than18 grams of protein in each snack, 12 to 15 grams of Complex Carbs and 8 grams of simple carbohydrates. Eliminate fruit, nut butters.
Eliminate Complex Carbohydrates after 5:00 p.m.

Your next phase is crucial, as if you have done your job in the previous weeks your Body Fat will have dropped about three to five per cent and you will have developed more muscle tone. Your clothes are fitting looser and muscle definition is apparent. Your job in the next two weeks is to reduce your body fat a bit more while protecting that precious muscle.

Costuming: You probably have already given your costume some thought in terms of color and with your body trimming down you are ready for purchasing your posing suit. Regardless of the division, pick a color that goes well with your hair color and that you feel GREAT wearing. Your spray tan will also need to be taken into consideration. Final alterations may need to be made two to three days before the show, so have a seamstress lined up for that job.

Fourteen Days to Seven days before the big day
Do Aerobic Activity twice daily with four hours between each session. Stay consistent at a moderate pace. Each Session should be 25 to 30 minutes.

Resistance Training: There are specific exercises that sculpt the body and it would be too tedious to explain in writing so I recommend you continue with the exercises you have chosen and increase the repetitions and reduce the weight. EXAMPLE: 6 REPS AT 40 LBS. NOW BECOMES 12 REPS AT 30LBS.
Drink no less than a gallon of water a day. More water is better at this time of preparation.
Eat 5 to 6 snacks a day with 18 to 25 grams of protein in each snack, and 8 grams of simple (fibrous) carbohydrates. Note you will not eat any Complex Carbohydrates until 1 day before your Stage.
Remember your fat intake of unsaturated fat will be higher due to the food you will be eating.

Seven to Three days before the big day
Do Aerobic Activity twice daily with four hours between each session. Stay consistent at a moderate pace. Each Session should be 25 to 30 minutes.

Resistance Training: In previous years the philosophy was not to lift weights for the last week. Today we still lift but in a very specific way, we choose a weight that allows twelve reps and generally three to four sets. Again, you need to be aware of where your body is in terms of process and development. Rest, rest and rest. Nap when possible.
You will now cut back your water to 32 ounces by three days before the contest. Eat 5 to 6 snacks a day with 18 grams of protein in each snack, and 8 grams of simple (fibrous, greens) carbohydrates. Note no Complex Carbohydrates until the day of the show.

Two days before the show
Do Aerobic Activity twice daily with four hours between each session. Stay consistent at a moderate pace. Each Session should be 25 to 30 minutes.

Resistance Training: We can stop lifting at this point.
Rest, rest and rest. Nap when possible.
This part is tricky and not recommended without this specific intention. Reduce your water to 16 ounces two days before the your show, reduce your water to 8 ounces the day before the show.

Eat 5 to 6 snacks a day add baked potatoes to your nutrition; eat your protein as well. The carbohydrates (potato) will seek out the water in your body, which is primarily in your muscles and your muscles will expand and your skin will appear tight (better known as buffed). Note if you are unable to cut back the water you will look puffy and look bloated when you add the potatoes. You can hold this state for approximately eighteen hours ( better know as Peaking).

Day of the Show
You will have your spray tan in place, with all the trimmings depending on your division. Look in the mirror congratulate yourself for a job well done but better yet for having accomplished the greatest achievement owning the magnificent person you are.

Congratulations.

Sample Competitors Edge

Lean and Mean, with adequate energy. Keep it whole and avoid all processed foods.
Nutrition 9 week to two weeks before contest:

Meal 1- 5 egg whites + oatmeal +1 tablespoon fish oil/Udos Choice Brand for Omega 3

Meal 2 - 4 oz chicken (protein) + 3 Tablespoons Quinoa (grain of choice) + 1 cup greens of choice, beans

Meal 3 - 3 oz salmon (protein) + 2 egg whites + 4 oz sweet potato

Meal 4 - 5 oz tilapia (fish source) + 1 cup green veggies + � cup brown rice

Meal 5 - 6 egg whites + 2 cups spinach/salad; greens, cucumbers

Meal 6- if time allows before bed, Egg White smoothie ( Jay Robb Powder) with greens When we get to week seven we analyze your progress and decide what you will do the next two weeks to be stage ready.