An IFBB Pro's ULTIMATE guide to your first bodybuilding competition prep

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In this video I'll cover absolutely everything you need to know for your first bodybuilding competition prep. What to do, what not to do, when to refeed and when to push, how to approach training, your peak week, and much more.

[@Benjixks]

This is what I picked up from your video, made a list of notes
Starting your prep
Start on high food
Low activity
Not too much body fat
20 week prep, holding/maintance phase, do I need a tidy up?
Training is your main thing
Prioritise training, train when fed and feel the best
Do not take food away too quick, do not do massive amounts of cardio,
Things that will take away from training are lack of sleep, high fatigue, low food
Combat low sleep by reducing caffeine, pre workout and carbs before bed, high fatigue can be reduced by increasing sleep rests and red meat, low food is just increase food slightly
Dont hammer the stair master lower body training will suffer
Keep intensity the same as your energy depletes, your training will not feel the same and therefore switch up gym, train with someone else, train with someone who will push you
Dont be scared of training harder and taking more rest
Dont add lots of sets on, dont increase intensity massively
Dont forget to stretch
You can modulate food for when your hungry, utilise high volume food, use the salads, low calorie high food but also make it enjoyable
Stick to 5 to 6 meals that you enjoy and that ingest well
Stick to unprocessed foods, lean meat, veg, fruit, unprocessed carbs
Fatigue manager, motivation going to slack off and so is self discipline, no1 variable is a good quality and long sleep, pre bed routine, turn off blue lights, read and relax your brain, off your screens downtime till pre bed, melatonin small dose, if your running anabolic compounds thing like trenbolone and dangerous compounds will fuck with your sleep and depleet your magnesium so magnesium and melatonin.
Do not drink loads of water before going to bed
Body reacts different ways some people have to start off with super high calories and finish with super low eg 4k- sub 2k
If doing refeeds, make sure your ahead of time, do them properly, bumping calories for a day does not have a lot of benefit apart from bumping energy for the day, biggest benefits is dropping stress. However on your refeed do not use this as a chance to get a domnios pizza in. 2-3 days of higher calories, put the calories into carbs and lower fats and protein. Do not do it when your too fat, to do not do it more then 2-3 days. Do not bring in cheat meals.
Higher water when higher carbs going in on peak week, dont fuck around with water or salt too much either
In peak week, start off with higher carbs and slowly cut down
correct me if I am wrong on anything, great video though learnt a lot

[@Brightman_]

Thanks for the summary bro, appreciate the effort to note it all down 🤝

[@thehonestsydneyfoodblogger6784]

Solid info, wish i had this advice 6 yrs ago 😂 had to learn it all the hard way. Hopefully procard this season #5 weeks out 🙏🤞

[@Brightman_]

Never too late my bro! Send me a DM let's chat! Procard on the way 🤝

[@rayarz1396]

I want to try out for the physique competition. What do I have to do to get in to it?

[@Brightman_]

I would suggest to get a coach mate 🙏🏻

[@maitreyosaha7447]

Heyy man liked the topic and overall knowledge shared but background sounds distracting the important pointers & a bit of number wise pointers would be really good
Love from India Brother

[@jdsneakers3382]

Great video brother

[@Brightman_]

Thank you brother

[@harrytakar151]

Great Video

[@showmustgoon4167]

Too much background noise

[@jonfreelove]

👊👊👊

[@Kikibrat2]

Handsome with another upload 🥰

[@YbcA1]

He’s not gonna shag u mate

[@nathanm7749]

L😢😢