This is it! You've decided to compete and you want to show the fruits of your labor. You've said to yourself over and over, "I AM A BODYBUILDER!" and I want to go up against the best out there. There's a Natural Bodybuilding Contest coming up and you want to be a part of it. Well this part is for you. I will help you get into that contest condition.
Bodybuilding is a 24 hours a day 7 days a week thing. It's not like any other sports where you train or practice and then the moment you get home you forget about it. With bodybuilding you train, you try to eat right, and get enough rest. The neat thing about bodybuilding is that you carry it with you no matter where you go, because your body will bare the fruits of your labor.
A lot of mistakes can happen during a Pre-Contest cycle such as not getting the timing right, depleting your muscles with too much training and severe dieting, and most of all losing your motivation during the process. Entering a contest should be a positive experience whether you win or lose. You should see it as a reward to yourself for all the hard work you have done and as a way of measuring your improvements.
Every thing you've learn from my site on training and dieting will go out the window. You'll find out that Pre-Contest training and dieting is very different and why it should only be done in 5 weeks. The mirror is the most important thing. It would be a way for you to see your progress. Consider the mirror your best friend.
WARNING: I don't recommend this to anyone who is in poor health condition or have some kind of medical problem. I will not be responsible for any health problems or injuries that might occur if you so choose to follow my plan.
c. ABA
When Should I Start Competing
On average if you have followed my routine down to a line you should be ready in a year as an Amatuer Novice. Women will develop faster than men because of their small muscles. Women can be ready to compete by 9 months as an Amatuer Novice. No matter which level you are doing in my routine as long as you are training hard, eating right, and getting sufficient rest you should be making steady gains. Age is indeed a factor. A person in his or her early twenties will certainly develop faster than those who are in their thirties and so on. But through my experience as a personal trainer and as a Bodybuilder I'm confident that the average person can be ready to compete in a year and 9 months for women. Now I don't promise that you will win or you will become one of the greatest. That really depends on your genetics. I, myself, do not have the genetics to become a great champion, but I still compete because I do it for me. Keep in mind though, the more time you invest in training, dieting, and recuperation the better you will become. And every contest you enter you will know that you were better than you were before whether you win first or last.
Congrats to Andrew Scott and Jennifer Rosenburger for winning the Overall at S. Calif. Naturals c. ABA
How to Look for a Contest
Unfortunately finding a Natural Bodybuilding Contest is almost near impossible. Steriods and other ergogenic drugs have ruin the sport of Bodybuilding and I very much blame certain people for that. That is why Bodybuilding is not accepted by the Olympic Committee. Natural Bodybuilding Contest often allow ex-steriod users and seasonal steriod users to compete in their shows. All they have to do is be off from it for a year or two. Even Bodybuilders who have been off steriods for 5 years will still have advantages over those who have never used it. In my Home Page I've provided links to Natural Bodybuilding promoters that are in the USA and in Europe. Hopefully I'll get someone from Asia and other countries to send me their links. I highly recommend you go and watch a couple of these contest. Tell the promoter that you are 100% Natural and ask if they promote contest only for 100% Natural Bodybuilders. Ask him or her too if you could volunteer. Most promoters are excited about volunteers. They need help back stage oiling up the competitors and helping them pump up. This is the best way to check up on some of your future competitors. You can also see what Amatuer Novices look like and high level Natural Bodybuilders look like. You can get up close and personal with them, but be adviced, do not take their advice. If you do, take it with a grain of salt. A lot of them like to give advice, but it's sometimes not the right ones, and like myself from past too many different advises led me to my confusion. FYI--most contest are usually held on a Saturday, unless if you are a Jewish promoter then it is on a Sunday.
Congrats to these ladies for winning their class, but Jennifer on the far right won the overall c. ABA
Pre-Contest Diet
Just as there are confusion on how to diet during Off Season there is even more confusion on how to diet during Pre-Contest. My main thing here is to keep it simple and logical. During this season your main thing is to maintain your current muscle mass while trying to lower your body fat. Activity and reduction of Kcal. is the main thing when it comes to lowering bodyfat. You'll find out that it's impossilbe to develop muscle mass during Pre Contest and as a matter of fact there is a possibility of even losing it. That is why this season of contest preparation should only last 5 weeks. The longer it is done the more risk you take in losing muscle mass. That is why I put a lot of emphasis of not bulking up during Off Season.
Protein is emphasized a lot more than any other macronutrients. The reason for that is because Protein will help you maintain muscle mass while trying to reduce bodyfat. You'll notice that Carbs gradually go down as part of Kcal reduction. This part of the diet becomes very difficult as your body will crave for Carbs and Kcal. This is where the mental aspect comes in. I will explain more as you read on.
c. ABA
Don't be a Trophy Monger!!!
I highly recommend that you only compete once a year or twice a year and no more. If you could compete in a Natural Contest that's only a week or a couple of weeks apart from each other then that's even better. Contest preparation by which you go through rigorous training and dieting is very demanding on the body. You will lose muscle and part of you sanity during the preparation. This is why I would never recommend competing at numerous Natural Bodybuilding Shows. Sure taking home trophies and collecting cash is nice, but your body will suffer from it. It's better to have Off-Season and Pre-Contest and once you enter that show you want to be in the best shape of your life.
c.ABA
Keeping the Muscles while Losing the Fat & Water
Keeping the muscles while trying to lose the fat is extremely difficult. As a Natural Bodybuilder, you don't have the luxury of taking steriods in order to improve your muscles while reducing fat. Natural bodybuilders go through it in a much harder way. If you read my Off-Season section you will see that I put emphasis on not gaining too much bodyfat during Off-Season. So that when it is time to prepare you only have to drop a couple of pounds. The fat you keep during Off-Season is called maintenance fat. You carry just enough fat to keep yourself healthy, looking radiant and young.
One of the best ways to keep your muscles during the harsh Pre-Contest preparation is continue your weight training. The intensity of the lifts will not be the same as Off-Season, but at least with the weight training you can maintain what you currently have. Remember, Pre-Contest is not about trying to put on more muscle mass, it's about trying to maintain as much muscle mass as possible.
Protein consumption must go up as you start to cut down on your Kcal. Most of the Kcal that you cut off would be coming from Carbs and Fat. With these two Macro Nutrients deminished, Protein would partially substitute for some of it's function, such as energy coversion. But you also want to be sure that you get enough Carbs and Fat in order to keep your brain and heart functioning well because Carbs will always be your brain food and fat will always be your heart's main energy source.
As you create that caloric deficiency you will lose fat, and also some muscles. As you also create Carb deficient you will lose water that is stored within your muscles and skin, but the outcome is hopefully much leaner looking muscles. Remember a gram of Carb will bind to 4 grams of water. It is very important that you train hard, eat plenty of Protein and drink lots of water during this harsh phase in order to minimize muscle loss and maximize fat lost.
c.ABA
Small Man Syndrome
The number ONE reason why people dropout from Pre-Contest Preparation is because of a psychological effect known as a Small Man Syndrome (this happens to women too). Pre-Contest Preparation is not only demanding on your body it is even more demanding on your psyhe. Myself: I've seen my 19 1/2" arms shrink down to 17 3/4" and my strong and massive legs going down where it's loose in my pants. I feel like all the hard work I've done during Off-Season was thrown out the window. I tend to develop a fear of going back to being a 118 lbs weakling again. Yes, I know, it's only psychological. But combine that with harsh/strict dieting and training, the constant feeling of hunger, and the loss of mass, along with some frustration that may go along with it and it's enough to make a person quit.
You must understand that this is normal. How does one deal with this? First of all have a goal that you will enter the contest in the best possible condition you can. Second, know that this Small Man Syndrome will happen. Distract yourself by perhaps working on your car, playing a guitar, or spending time with your family. Third, keep reminding yourself that it's only 5 weeks long, "You Can DO IT!"
These two lovely ladies are in their forties and they look phenomenol c.ABA
The Importance of Aerobics, Weight Training, and Posing
As a Natural Bodybuilder this is your key to looking good up there on stage. Since I've mentioned about the importance of dieting, let's talk about these 3:
Aerobics: In my Off-Season section I mentioned that Aerobics should be nothing more than a supplement to your workout. It is a way of keeping your fat down while you try to build as much muscle mass as possible. In Pre-Contest it is just the opposite, it is your actual workout. Aerobics is your best workout in helping you rid the fat. I recommend you do it twice a day. Upon waking up go hit the treadmill or lifecycle for 30 mins. And then another 30 mins. during the day when you do your weight training. Be sure that you are using fat as your main source of energy and not carbs. Meaning that you can still talk during your aerobic workouts and not run out of gas after the workout. Aerobics should be low to medium impact. High impact aerobics such as running and swimming will lead to burning of both carbs and fat. We want fat to be the main source and reserve carbs for your muscles and for your brain. Do this 7 days a week during Pre-Contest Preparation.
Weight Training: As I mentioned earlier, Weight Training should only serve in the hopes of preserving your muscle mass as much as possible. You are not doing HIT anymore, rather you are doing medium to light heavy weights. Your reps should average out to 12 reps and your set should be 3 instead of one. I highly recommend that you train 7 days a week for 3 weeks. Be sure to train only 3 bodyparts at a time and you can superset your exercises so that there's no rest inbetween sets. Example- Bench Press supersetted with Lat Pulldowns. Then on the fourth week I recommend you train somewhat heavy and go to positive failure. Be sure you don't go back to using the same weights you used during Off-Season, because of the lack of Carbs you won't be that strong and you might risk an injury. I recommend you do this 3 times for that week. Be sure to follow up your weight training with 30 mins. worth of aerobics. On the fifth week, you don't do weight training anymore. This way you give your body a chance to recuperate. Your last aerobics should be on Tuesday of the fifth week, again for the same reason. You don't want to enter the contest feeling tired and exhausted. You want to enter the contest feeling strong and energetic.
Posing: Posing believe it or not is another workout. I like to call it dynamic tension. You must give yourself at least 20-30 mins. a day doing nothing but posing. Stand in front of a mirror and then start flexing all your muscles. For example I stand in front of a mirror and hit a crab pose and hold it for 15-20 sec. and then I move on to double bicep pose and hold that for 15-20 sec. and then to my abdominal pose and so on. Remember when you are posing, you are not just tensing one particular muscle, you are tensing all of your muscles including your calves. You'll discover that Posing can really make you sweat a lot. This in turn will help you lose some of that subcutenous water. Be sure to drink plenty of water, because if not then you might end up with nasty cramps. Posing is also the best way to rehearse on how to want to hit your posese when you are up there on stage. Do your poses everyday during Pre-Contest all the way till Wednesday of the fifth week. Wednesday, Thursday, and Friday you can pose and practice but don't do it as a workout. Do it more as a movement. The reason for this is because on those days you will be depriving yourself of water....I'll explain more on this below.
WARNING: Do not and I repeat, Do not hold your breathe when you are posing. I've competed with and have seen competitors pass out on stage because they held their breath for too long and became light headed. Holding your breath does not make your muscles any bigger or harder during your poses. So be sure to breathe.
Keep in mind-Activity along with diet is your key to losing fat and getting sharp for a contest. As you can see in this 5 week preparation you are doing three activities a day: Aerobics, Weight Training, and Posing.
Congrats to Sammy Sisk who won the Overall Iron Gladiator Natural Bodybuilding Contest. c.ABA
The Mirrors and Pictures are your Friends
Many people measure their progress by how much they weigh on the scale or by how far they have stretched the measuring tape. These measurements though they are useful are not a good idea to use during Pre-Contest Preparation. Weight scales and measuring tapes does not tell you what you look like, but Mirrors and Pictures will. It is very important that you critique yourself or have a friend or family member critque you when you do check yourself out in a mirror and pictures. Take pictures of yourself before you start on your Pre-Contest. Be sure to do some poses and to include your front, side, and back relax pose. After one week take pictures again doing the same poses, on the same spot with the same lighting. This is the best way to measure your progress during the 5 week Pre-Contest Preparation.
Like Carl Marshall, Paul Devine is a multiple title winner who still competes in his late 60's c. ABA
Why it should only be done in 5 weeks
As you can see that I have mentioned and emphasized the importance of doing it in only 5 weeks. As you get better it may only take you less than 5 weeks to be contest ready. As you know there's a lot that goes within those 5 weeks of harsh dieting and training. Five weeks worth is very taxing to your body and your mind, to go even longer than that would be even worse. If you read my Off-Season page you will know that I've put a lot of emphasis on keeping your bodyfat low so that during Pre-Contest Preparation it wouldn't be so hard to drop the weight in order get into a sharp, contest ready physique. Doing it in 5 weeks means that we minimize the lost of muscle mass and the lost of your sanity (meaning motivation). If you are to fat and don't think 5 weeks is sufficient enough then don't try it. It is best that you try to lose your bodyfat during Off-Season. You can read my Nutrition section and Off-Season section to find out how. I also don't recommend that you use the 5 weeks as a way for you to lose weight either. The weight you lose will eventually come back. Five weeks is designed for Bodybuilders who are trying to get into contest shape and nothing else.
This novice has a very promising future c. ABA
Everything has to be Cooked Plain
For 5 weeks everything you eat must be PLAIN. Meaning that you eat your food as close to raw as possible. You do not add any incredients to your meals. Meaning you don't put salt or spices to improve the flavor of your food. Your vegetables can be steam or raw. Your meat such as Chicken, Fish, and lean Steak are either broiled, grilled, or steamed. I have an appliance called Turbo Cooker which is sort of like a convectional oven, but in a smaller scale. It cooks all my meat very efficiently and it drains out all the fat and liquid from it. If you've been spoiled by eating good tasting food, this part of your diet will really test you. Eating out and going to eat at your family gathering can be disastrous. Again, remember it's only 5 weeks--tough it out!
Hard work, dedication, and discipline is what paid off for her c. ABA
Carb Loading (also Water Depletion and Loading)
This is a very important trick that many bodybuilders practice. It's been very successful to me in the past and I'm sure it will work for you. As you go through the phases of your diet each week the number of Carbs you eat shrinks. This is in the hope of getting your body lean out by having your muscles use fat and protein for its energy source. The draw back to this depletion of Carb is that your muscles shrink somewhat and you start to look flat. Remember, 1 gram of Carb will attach to 4 grams of water. Since muslces are over 90% water, you will shrink them somewhat, but they will look leaner and look more tight. Now the trick to Carb Loading. Let's say the Contest is one week away on a Saturday. You start your Carb Loading on a Wednesday and on to the day of the contest. Why Wednesday, because this is when you cut your water intake down to a half. On Thursday of your Carb Loading, you decrease your water intake down again to half of what it was on Wednesday. Then on Friday of your Carb Loading, you do not drink water at all. Then on Saturday, the day of the Contest, you go back to drinking the normal amount of water.
What happen here is that you are introducing Carbs back into your diet by eating the same amount you would normally eat in Off-Season: Oatmeal, Rice, and such. While at the same time you are depleting water till Friday where you don't drink water anymore. Again, keep in about how 1 gram of Carb will bin to 4 grams of water. Since your muscles are already deprived of water from the lack of Carbs, the introduction of Carbs again would mean that your muscles will have to pull out the remaing water from under your skin. This in turn will tighten up your skin to a point where you look really sharp in your definition. Then drinking the normal amount of water again on a Saturday will mean that your muscles will be the first ones to have it, instead of it going to your skin. Your muscles will feel bloated and you feel like you're pump. This will also mean more definition, because your muscles will increase in size somewhat. Your skin will sometimes feel very tight and your veins might even pop out some more. The timing of this is very crucial to the day of your contest. More will be explained below.
Two Amatuer Natural Women going for the title. These ladies know what is like to prepare for a contest.
The lady on the left whose name I forgot, lost over 70lbs of fat in order to get herself in shape to compete. c. ABA
Sodium Depletion and Loading-Why I Don't Recommend It
Sodium Depletion and Loading it's sort of like playing Russian Roulette. Sodium Depletion and Loading for some of you who don't know this is another method of getting your definition to sharpen on Contest Day. It doesn't always work for a lot of people. I've seen people cramp up in a very serious way when they are posing. Some get a nausating feeling, while other are shaking like a leaf on stage. I remember once how this Bodybuilder suffered a serious cramp on his abdominals. My friend gave him a couple of banana, which was rich in potassium, and water to conteract it. Mr. Olympia Samir Bannout made this popular. He was able to come on stage appearing very sharp. But later on his body has caught up to him and he ended up storing water instead of losing it. If you watch some of his posing routines in the late '80's and on to the '90's you can see how badly he was shaking throughout his posing routine. So it's really not worth the risk just so you could have a slight edge. It might not be an edge at all.
Why I Don't Recommend So-Called Fat Burning Supplements
In the past one key incredient have made Fat Burner Supplements very effective and that is Ephedra. Since its ban by the FDA Fat Burning Supplements have become useless. Today they are using herds and extracts that are suppose to have the same properties, but a closer look of them proves that it's not true. The Chinese found this Ephedra and it basically started of as a medicine for both asthma and hay fever. People who were taking this experienced a dramatic weight loss.
Ephedra is known as both a stimulant and as a thermogenic. As a stimulant it can increase heart rate, constrict blood vessels which can lead to high blood pressure, and expand bronchial tubes which improves breathing (hence a medicine for people with asthma problem). Its thermogenic properties can cause an increase in metabolism, which means increase in body heat (hence a lost of bodyfat). The FDA banned this due to these causes: skin reactions, irritability, nervousness, dizziness, trembling, headache, insomnia, profuse perspiration, dehydration, itchy scalp and skin, vomiting, hyperthermia, irregular heartbeat, seizures, heart attack, stroke, or death.
I myself have never used it but I've known so-called natural bodybuilders who have used it and swore that it works. Even when it was banned, natural bodybuilders have gone underground to get this supplement. In my opinion it's not worth it considering what it might do to you. My friend, Marty, almost died from this by having a cardiac arrest. He was lucky that he survived.
Even though posing may look fun and these men made it fun,
but keep in mind that every inch of their muscles are tense. c. ABA
Staging Your Diet for a Contest
This is just an example of how a diet can be Staged during Pre-Contest Preparation. You may adjust the portions to suit your size and energy level. Be sure to add Multi-Vatimins and Minerals supplement. Also drink 10-12 cups of water a day. Do not drink so-called mineral water or distilled water (that's dead water), just regular water.
As you know in Bodybuilding, losing fat is not enough. You have to sharpen up your defination. When you're up there on stage almost naked and the lights are hitting you in all directions everything on your body will show. So in competitive form you want show them that you are ready: Big and Defined!!
Week 1 Sunday-Saturday
6 egg whites 1 cup rice Protien drink Mix vegetable 3oz tuna
1/2 cup oatmeal 8oz lean meat 8oz lean meat
Small salad
Week 2 Sunday-Saturday
6 egg whites Mix vegetable Protien drink Mix vegetable 3oz tuna
1/2 cup oatmeal 8oz lean meat 8oz lean meat
Week 3 Sunday-Saturday
6 egg whites Mix vegetable Protien drink Mix vegetable 3oz tuna
Banana 8oz lean meat 8oz lean meat
Week 4 Sunday-Saturday
6 egg whites Mix vegetable Protien drink Large salad 3oz tuna
Banana 8oz lean meat 8oz lean meat
Week 5 Sunday-Tuesday
6 egg whites Large salad Protien drink Large salad 3oz tuna
Banana 8oz meat 8oz meat
Wednesday-Saturday (Contest Day)
6 egg whites 1 cup of rice Protien drink 1 cup of rice 3oz tuna
1/2 oatmeal 8oz meat 8oz meat
Mix vegetable Small salad
Week 5 Water Consumption Sequence
Wednesday Thursday Friday Saturday (Contest Day)
4 cups 2 cups No water 10-12 cups
Sammy Sisk on the center accepting his overall win with the Gladiator helmet and sword.
Other competitors were given awards for their participation and effort. c. ABA
Two Days Before the Contest
Thursday - You should be doing no training at this time. As a matter of fact you should be getting some extra sleep. Be sure to eat good. You should be on Carb loading phase on this day, but you are only drink 2 cups of water. At this state you should be defined now. Your definition should come out nicely every time you flex. There should be visible fat anywhere on your body.
You should go over your posing routine: You do 7 Compulsory poses: Front & Back Lat Spread, Front & Back Double Bicep Pose, Ab crunch with one thigh out, Side Chest, and Most Muscular Pose which is the Crab Pose. Keep in mind during Pre-Judging you only have 1 minute to do freestyle poses on your own. So this means don't do any transitional poses or balle type poses. For 1 min. you have to hit one pose after another and when the judge said time-hit your most muscular pose. After this comes the comparison pose. You will be compared to your competitors. Different judge will ask you to do different poses in order for them to figure out who looks better at a specific pose. Now if the judges did not call you up front for comparison it doesn't mean you stop flexing. You still have to flex even when you're standing around waiting. Make sure your legs and arms are tensed, your abs nice and tight, chest sticking out, and your lats slightly flared open. Pre-Judging is the most difficult part of the contest and it is very draining. Be sure that you drink 8-10 cups water 3 hours before because you will be sweating a lot.
After the Pre-Judging is over and you are not needed for anything other than to come back at night for the show then go home or go to your hotel and relax. Take a quick shower, eat a Complex Carb food and get some sleep in order to prepare for the evening show. The Evening show is more for entertainment. It's not as gruelling as Pre-Judging. You basically go on stage, play your music for 1 min. and pose to it. You can be as creative in your posing as you want to be. I myself like to do poses that are similar to Bob Paris. Because I find it very artistic and very fun to do. I get the most applause too and afterwards people tell me how much they love my posing. But how you want to do yours is up to you, just be sure it flows nicely. The Pose Down is the last part of the show. Depending on how well you did on Pre-Judging you may be one of the top five that gets to go back on stage. Many promoters though and I think it's a good move, gives all the competitors a chance to go back on stage to do a Pose Down. This really rouse up the audience and it is also the Judges last chance to make up their mind. It's a lot of fun. I, myself, enjoyed it. During the Pose Down I would look for the competitor who might be and winner and pose against him. I would chase him around on stage and pose against him. In the past where I was biggest, my competitors crowded in on me and post against me. I would then move to the other side of the stage and my competitors would follow me. Whether I win or not I had a lot of fun and when your having fun the audience are having fun along with you.
Day Before the Contest
Friday - You probably are getting jittery. You may even feel nausated - - DON'T. Remember, it's only a show. You're not going to die from it. Just relax. Be sure to be close to where the contest is going to be held. Rent a room, hotel, or motel if possible. On the day of the contest you don't want to be panicking to get there. You might not make it on time because of traffic. So the day before it is best that you be as close to the contest spot as possible.
Be very careful on this day. As you know you are not to drink water at all and you are still on your Carb Loading phase. In the past I've had competitors go out and eat at a restuarant, I've been invited to join, but I stayed in my room. Eating in a restuarant usually means food with high salt, sugar, and fat. I've seen competitors loose their fine definition because of what they ate the day before. Be sure to take your own food. If you're traveling by plane or train, do not eat their food. All those presevatives they use on those food will surely affect your definition.
Be sure to have everything with you: Posing trunks, oil, fake tanners, extra clothes, slippers, vitamins, protien, money and such. Take a love one with you or a close friend for moral support. Just enjoy the experience, don't dread it.
The Pose Down!!! Have fun once your up there and enjoy the experience. Good Luck!! c. ABA
Day of the Contest
Very important that you arrive early on the day of the contest. Usually drug testing are either held on Friday or on the day of the contest. Also a good day to meet the promoter, and your competitors. Be friendly with them. Remember they might be nervous or just as nervous as you. This is a good way of breaking the tension. Stay away from jerks who think they have already won or likes to play mind game, like Arnold did in Pumping Iron. This is just an extent of their insecurity and not confidence. A confident athlete doesn't need to do any mind game or act like a jerk. A confident athlete is the one who is poised and shows respect to his or her fellow athlete.
Most Pre-Contest Judging starts at 10 am and may well go into 2 pm. It is best to go back stage and start pumping up with weights. Remember pumping up is not a workout, just a warm up. Keep your clothes on first so that your muscles gets warmed up quickly. Be sure to stretch as well. Then start stripping down to your posing trunk. Apply the fake tanner. Have your fellow athlete help you in applying it and have them throughly check you. Try not to sweat because your fake tanner will run. Save it when you are on stage for the Pre-Judging. Be sure to take lots of towels with you. Afterwards, go back to your room, take a shower, and take a nap so you'd be nice and fresh for the Evening Show.
Evening Shows are usually held around 6pm. Again, show up an hour before and go back stage to pump up, apply the fake tanner and be ready to be called. Once the show is over and whether you win or lose just be glad and happy. You've done an awesome job! Remember there's always next time and next time you'll be even better. Now go to a restaurant and treat yourself to any food you want.
Loose the 'tude
In the years I've competed I've seen competitors smash their trophies back stage or in the parking lot. I've seen competitors argue with the promoters or judges and some got into an exchange of words with the other competitors who won. Athletes are sometimes endowed with this notion of entitlement. That they are the winner and everyone else is the loser. They've program their mind to think this way and when reality hits them, it becomes very hard for them to accept it.
When I compete I always think of myself deserving of any applause or trophies I receive. I train hard in the gym and I discipline myself to be tough. I know that my competitors also trained hard and are disciplined. If I lose, I want to know that I lost to someone who is 100% natural like myself. Then I know that I've been beaten by the best. I do however get upset when I get beaten by ex-steriod users or seasional steriod users. But I'll take it out in my workout in the gym and not at the promoters or judges (there are proper ways of dealing with them).
Take a Week Off
After the cruelling 5 week training and competition it is best to take a week off from training and eating. This way you give your body and mind a break and get yourself fired up again when you go back to the gym.
