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CompetitiveBody BuildingWhat You Want toDo to WinRaymond BurtonCopyright 2002 by Raymond Burton. All rights reserved
ContentsIntroduction: Why I Wrote This BookPart I: Timing & Prep WorkChapterChapterChapterChapter1. Time Frames Needed2. Routines - Cardio Guidelines & Weights3. Diets4. SupplementsPart II: Now That You’re HereChapterChapterChapterChapter5:6:7:8:Posing, Lighting and AttitudeTips and Tricks to Make Things SmootherMotivationStick to Your PlanPart III: Post-ContestChapter 9: What to Do After the ContestChapter 10: Why We Do the Things We DoAfterword: The End of the Trail
Introductionhat in the worldw e r e y o u t h i n king? Do you reallywant to spend twelve weeksstarving yourself and goingthrough every mental twistand turn of pre contestprep? The only rewardbeing to get a pat on theback or a silly little trophy?You think you can deal withbeing lighter than all the other gym rats for twelveweeks as you watch your training poundage’s dropto pencil neck proportions? Great! Me too!WWho knows why we do it? There is a ton of workinvolved and very little reward, financially. Buthere is the kicker, winning feels like a millionbucks. To be the best is a great feeling, actually Ithink it’s the driving force of man!So what do you think? Are you ready? If so, getpumped! Once you fill out that registration form itsall heart and soul from that moment on. If you thinkyou're digging deep now, just wait until you know
Competitive Body Building - Introductionyou'll be up on stage in your underwear for all tosee. Everyone at your gym is going to ask how youdid when its over. Saying first place is a lot more funthan explaining away a failure! Competing is thebest way to take your physique up to the next leveland to get in the best possible shape you’ve everbeen in. This is really great if your contest is close tosummer by the way! Beaches rock for bodybuilders!Once you compete,bodybuilder.you’reacompetitiveWelcome to The Jungle. What an adventurei n t o t h e u n k n o w n c o m p e t i t i o n c a n b e ! T h i s i s d e f in i t e l y a s e l f - t e s t i n t o y o u r t r u e s t r e n g t h s a n d w e a knesses. This experience will teach you more aboutyour body and personality than most people willever get to know. It is definitely difficult but alsorewarding. This is one of those things in life wherethe harder and smarter you work the better yourresults. Work hard and everyone will see it.When you are done your contest, you will look att h i n g s d i f f e r e n t t h a n m o s t p e o p l e . Y o u w i l l d e f i n i t ely appreciate your little freedoms more! The littlethings in life hold more joy because we alwaysdesire what we cannot have and boy are there lots ofthings that you cant have while dieting for a show.The other side of the coin is your training. You willget to see rapid changes in your body and the way it
Competitive Body Building - Introductionreacts to different techniques in training and diet.This in itself is exciting for the true body People willcome up and mention your change in appearanceand pat you on the back, and it feels great!I alsofound that because you are so worn down that you doa lot of time thinking and being self reflective,that’s when I came into the idea of writing this book.T h e w o r s t p a r t o f d i e t i n g f o r m e w e r e t h e u n c e r t a i nt i e s t h a t a l l m y e f f o r t a n d d e p r a v a t i o n w a s f o r n o t hing or if I was using the correct approach. There areso many theories out there that it’s easy to lose yourfocus and end up hopping from one method toanother. When you do this, the body never adjustsand you end up confused and nothing at all worksfor you. The whole situation doesn’t seem so badthough once you know that every chunk of effortand self-sacrifice is going to make you better andbetter in the end.What I want to do for you in these pages is give youa solid and practiced method to follow from thebeginning to the end, right from the horses’ mouth.What I tell you to do through this book is exactlywhat I do every time I step on stage. There are manytricks and false practices that may make you lookbetter, but then again maybe you try them and endup blowing 12 weeks of hard work!Follow my advice the first time and you will make asolid showing, something to be proud of. After youhave built your confidence, feel free to try out some
Competitive Body Building - Introductionof the other gimmicks and advise from the newest“guru” if you want, but don’t blame me for your new“ r e s u l t s ” . T h e w o r l d i s f u l l o f p e o p l e t r y i n g t o r e i nventthewheelandmakeanameforthemselves.What I am going to show you is real, solidand is guaranteed to bring you in to the show in thebest shape of your life. Some of what I tell you maynot be backed in science but it is backed up by realw o r l d e x p e r i e n c e . R e m e m b e r , u n t i l t h e m i d 8 0 ’ s s c ientists said that steroids don’t work. I think that theaveragegymrat could havetold them the411 on that! Soput your headdownandcharge into thenext couple ofmonthswithdeterminationand grit and letssee what youryears of efforthave produced!
Part I:Timing & Prep Work
Competitive Body Building - Timing & Prep WorkChapter 1Time Frames Neededo w l o n g d o I N e e d ? First thing to do ishave your body fat percentage measured.T h i s w i l l b e t h e s t a r t a n d b a s i s o f e v e r ything you are going to plan out. You should aim fora body fat percentage between 2-4% by contest time;so you must determine how much fat you have tolose. For example, if a bodybuilder weighs 200pounds with 10% body fat, he has 20 pounds of fat(200 x .10). To get down to 2% body fat, he would needto lose 16 pounds of fat. Rough calculation says at amax of two pounds of fat per week, you would need 8weeks to get into shape for the contest. Maybe in aperfect world! This is pushing it and the slower yougo the less muscle you will waste. This is why youhear the general rule of 12 weeks for a pre contestdiet. Its better to get in shape and then cruise in tocompetition instead of timing it to the day.HA pre contest diet is very restricted and takes a tollon the body. The harder you have to hit the diet, themore potential off-season mass lost. This is why youshouldn’t get much heavier than 10% fat in the offseason. It just makes life a little easier come contest
Competitive Body Building - Timing & Prep Worktime. So, 12 weeks if your around 10% body fat andif your not close to this, you are either going to haveto lose some valuable muscle in the extreme cardioyou are going to do or start to clean up your diet ataround 16 weeks.Contest CountdownPhase 1: 14 - 8 Weeks OutLet's begin by taking a few things for granted. First,you have been training properly and have alreadystarted regulating your diet by eliminating "junk"foods, sugar, white bread, high carbohydrate drinks,and regular soft drinks and are not consuming anymilk (my opinion). At 14 weeks out you should onlybe eating solid clean food and your post workoutshake. Second, you should be doing some regularcardio like half an hour three times per week just tokeep the fat burning primed. This should be highintensity cardio (more than 75% max heart rate)because research has shown that it has a greaterp o s i t i v e e f f e c t o n b o d y c o m p o s i t i o n t h a n l o w i n t e nsity cardio. Now keep in mind that cardio interfereswith muscle growth, so less is better. This is why youshould be close to contest shape before you start todiet hard, that way hours of treadmill time are notneeded.Phase 2: 12 WeeksS e r i o u s l y . The goalunless you areway outbodyfat while actuallyOut -It's Time to Startis to maintain bodyweight,of shape, but to slowly loseadding lean tissue from your
Competitive Body Building - Timing & Prep Worktraining, improved diet and supplements. Yourweight should drop at a max of 1 pound per week ifyou’re close to in shape and two pounds if you’re achunker. Anything extra will be muscle. One of themistakes made most often is a competitor makes aninstant huge calorie drop when he starts his diet.This causes the loss of a lot of muscle tissue right atthe outset of the diet. Fat calipers are the best way tosee what is actually going on because the scale onlytells weight not composition.The diet itself revolves around the basic standby ofmaking sure you are getting 1 gram of protein perpound of bodyweight and two grams of carbs perpound of bodyweight. Now these totals are subjectiveto each individual, as some folks need 1.5-20 grams ofprotein per pound of bodyweight. This is especiallytrue for those that need to reduce carbohydratei n t a k e i n o r d e r t o s t a y l e a n b e c a u s e o f s l o w e r m e t a bolisms. For your two evening meals replace most ofyour starchy carbs with fibrous ones. Broccoli is thechoice of most folks. More on diet formulation later.Phase 3: 10 Weeks Out. Depending on how muchfat you have to lose at this point you may have to doup to two hours of cardio a day, four to six days aw e e k . T h i s i s a b a d t h i n g a n d c a n h o p e f u l l y b e a v o i ded. Start by incorporating one 35-minute session ofinterval training (15 min-minute warm-up) afterevery workout while your carb depleted. At thispoint the hard dieting begins. A lot depends on how
Competitive Body Building - Timing & Prep Workwell you are dialing it in. If you are sporting someflab, go to two 35-minute sessions per day, but at 75%of your max heart rate. If at any time this breakup ofcardio becomes inconvenient just do it all in oneshot in the morning on an empty stomach at a lowerintensity of 65-70%.P h a s e 4 : 8 W e e k s O u t. T h i s i s e v a l u a t i o n t i m e . I fall is going well, keep on going the same route. Ifnothing is happening, you have to bump up yourcardio or cut back on carbohydrates by 25%. Do onehour in the morning (65% of max heart rate) andone 35-minute session (interval style) after yourworkout. This is not the best route though becauseyou will start to burn muscle, but this is what youhave to do if you are going to get ripped. The otheroption is to drop out 200 calories off your diet perday. This and the normal level of cardio will createthe calorie deficit you need. This sucks too causeyour already hungry. Cut the calories from yourcarbs not your protein. You will lose energy but notsize. Your body will adapt in time and you only need5 0 - 1 0 0 g r a m s o f c a r b s a d a y k e e p t h e s y s t e m r u nning anyway. So that’s it for how far you canrestrict your carbs, 50-100 grams, no lower, but boydoes this bite!P h a s e 5 : 6 W e e k s O u t . E v e r y t h i n g s h o u l d b e c o ming together now and youshould only have to keepup what you are doing and get in better shape as youcruise into the contest. No matter what, don’t go
Competitive Body Building - Timing & Prep Workabove your two hours (if you are at that point) ofcardio. If anything increase the amount of caloriesburnt per session, don’t increase the time. At thispoint your training should be quite fast paced andvery intense, as it should have been all along. That’sabout all you can do as far as training and fat lossg o e s . F r o m h e r e o n i n i t c o m e s d o w n t o d i e t m a n i p ul a t i o n a n d w a t e r r e t e n t i o n . T h e s e t h i n g s s o r t t h e mselves out as you cut out artificial sweeteners andincrease you water intake. If you are still fat, too badfor you, you are not going to make it on time.To learn how to do your own pre-contestdiet, check out the diet section in Chapter 3.Posing Time LineStart your poses from the legs up!There is no such thing as a relaxed pose, always flex.Contests all basically follow the same formula. Thereis the mandatories first, then relaxed poses, the freepose and if you’re lucky, you get to do the pose down.Mandatories- these are the eleven major poses forbodybuilding.They include:1. Front double biceps2. Front lat spread3. Side chest4. Back double biceps5. Rear lat spread
Competitive Body Building - Timing & Prep Work6. Side triceps7. Abdominal and thigh8. Most muscular9. Relaxed front10. Relaxed side11. Relaxed rear10 Weeks OutThis is when to start getting into it if not sooner.Start looking for music that really moves you fory o u r f r e e p o s e . J u s t t h r o w i n 1 0 m i n u t e s o f m a n d i t or i e s a t t h e e n d o f y o u r w o r k o u t t o s t a r t t o g e t a f e e ling for it.8 Weeks OutStart getting a little more scheduled now and spendt w e n t y m i n u t e s h i t t i n g y o u r m a n d i t o r i e s a n d s t a n ding in the relaxed comparisons. Hold each pose for30 seconds.6 Weeks OutSame thing, every workout now do your poses for 1minute each and start to form your routine for thefree pose. Use your good body parts as weapons andhide your slow gainers, don’t show your crappycalves if you can hide them. Ask friends what theythink are your strong points and trust them. Whatyou think are your big show stoppers probably arenot. This is a good time to have your music pickedout by if not sooner.
Competitive Body Building - Timing & Prep Work4 Weeks OutYou should now have your routine figured out andyou should look solid in all your poses. Run thoughy o u r r o u t i n e a c o u p l e o f t i m e s a n d h a v e h o n e s t c r i tical friends point out flaws, don’t be proud. Over ando v e r y o u s h o u l d d o t h e r o u t i n e s o t h e r e i s n o h e s i t ation when you’re on stage. If you have been posingin front of a mirror, get away from it now so you canfeel if the pose is right instead of relying on sight.There will be no mirror on stage. This is also a goodtime to make sure you have two copies of your musicready to go. As a side note, don’t forget to pick upyour music after the show.3 Weeks and DownSqueeze your poseshard to bring indetail that will notcome from weightsandcar
A pre contest diet is very restricted and takes a toll on the body. The harder you have to hit the diet, the more potential off-season mass lost. This is why you shouldn’t get much heavier than 10% fat in the off-season. It just makes life a little easier come contest . Competitive Body Building - Timing & Prep Work time. So, 12 weeks if your around 10% body fat and if your not close to this .
