Re: Bodybuilding Contest Preparation

[Guest guest]

>

> I'm interested in knowing how bodybuilders prepare for a contest

diet

> and training. Does anyone specialise in this field. I'm fascinated

by

> the science behind it all.

>

****

Macronutrient considerations for the sport of bodybuilding.

Lambert CP, LL, WJ.

Sports Med. 2004;34(5):317-27.

Participants in the sport of bodybuilding are judged by appearance

rather than performance. In this respect, increased muscle size and

definition are critical elements of success. The purpose of this

review is to evaluate the literature and provide recommendations

regarding macronutrient intake during both 'off-season' and 'pre-

contest' phases.

Body builders attempt to increase muscle mass during the off-season

(no competitive events), which may be the great majority of the year.

During the off-season, it is advantageous for the bodybuilder to be

in positive energy balance so that extra energy is available for

muscle anabolism. Additionally, during the off-season, adequate

protein must be available to provide amino acids for protein

synthesis. For 6-12 weeks prior to competition, body builders attempt

to retain muscle mass and reduce body fat to very low levels. During

the pre-contest phase, the bodybuilder should be in negative energy

balance so that body fat can be oxidised. Furthermore, during the pre-

contest phase, protein intake must be adequate to maintain muscle

mass.

There is evidence that a relatively high protein intake

(approximately 30% of energy intake) will reduce lean mass loss

relative to a lower protein intake (approximately 15% of energy

intake) during energy restriction. The higher protein intake will

also provide a relatively large thermic effect that may aid in

reducing body fat. In both the off-season and pre-contest phases,

adequate dietary carbohydrate should be ingested (55-60% of total

energy intake) so that training intensity can be maintained. Excess

dietary saturated fat can exacerbate coronary artery disease;

however, low-fat diets result in a reduction in circulating

testosterone.

Thus, we suggest dietary fats comprise 15-20% of the body builders'

off-season and pre-contest diets.Consumption of protein/amino acids

and carbohydrate immediately before and after training sessions may

augment protein synthesis, muscle glycogen resynthesis and reduce

protein degradation.

The optimal rate of carbohydrate ingested immediately after a

training session should be 1.2 g/kg/hour at 30-minute intervals for 4

hours and the carbohydrate should be of high glycaemic index. In

summary, the composition of diets for body builders should be 55-60%

carbohydrate, 25-30% protein and 15-20% of fat, for both the off-

season and pre-contest phases. During the off-season the diet should

be slightly hyperenergetic (approximately 15% increase in energy

intake) and during the pre-contest phase the diet should be

hypoenergetic (approximately 15% decrease in energy intake).

==================

Carruthers

Wakefield, UK

[Guest guest]

I have done reasonable amount of bodybuilding prep over the years. Bodybuilding

contest prep starts as far out as 12-18 months depending on the benchmarks that

are required to be met. Are you interested in both phases or just the immediate

phases prior to competition?

Additionally, always keep in mind that I have never prepped any two

individuals consistantly. It requires a good eye and constant evaluation.

Hope this helps.

Mark Cotton, CPT

East Brunswick, NJ

carruthersjam wrote:

>

> I'm interested in knowing how bodybuilders prepare for a contest

diet

> and training. Does anyone specialise in this field. I'm fascinated

by

> the science behind it all.

>

****

Macronutrient considerations for the sport of bodybuilding.

Lambert CP, LL, WJ.

Sports Med. 2004;34(5):317-27.

Participants in the sport of bodybuilding are judged by appearance

rather than performance. In this respect, increased muscle size and

definition are critical elements of success. The purpose of this

review is to evaluate the literature and provide recommendations

regarding macronutrient intake during both 'off-season' and 'pre-

contest' phases.

Body builders attempt to increase muscle mass during the off-season

(no competitive events), which may be the great majority of the year.

During the off-season, it is advantageous for the bodybuilder to be

in positive energy balance so that extra energy is available for

muscle anabolism. Additionally, during the off-season, adequate

protein must be available to provide amino acids for protein

synthesis. For 6-12 weeks prior to competition, body builders attempt

to retain muscle mass and reduce body fat to very low levels. During

the pre-contest phase, the bodybuilder should be in negative energy

balance so that body fat can be oxidised. Furthermore, during the pre-

contest phase, protein intake must be adequate to maintain muscle

mass.

There is evidence that a relatively high protein intake

(approximately 30% of energy intake) will reduce lean mass loss

relative to a lower protein intake (approximately 15% of energy

intake) during energy restriction. The higher protein intake will

also provide a relatively large thermic effect that may aid in

reducing body fat. In both the off-season and pre-contest phases,

adequate dietary carbohydrate should be ingested (55-60% of total

energy intake) so that training intensity can be maintained. Excess

dietary saturated fat can exacerbate coronary artery disease;

however, low-fat diets result in a reduction in circulating

testosterone.

Thus, we suggest dietary fats comprise 15-20% of the body builders'

off-season and pre-contest diets.Consumption of protein/amino acids

and carbohydrate immediately before and after training sessions may

augment protein synthesis, muscle glycogen resynthesis and reduce

protein degradation.

The optimal rate of carbohydrate ingested immediately after a

training session should be 1.2 g/kg/hour at 30-minute intervals for 4

hours and the carbohydrate should be of high glycaemic index. In

summary, the composition of diets for body builders should be 55-60%

carbohydrate, 25-30% protein and 15-20% of fat, for both the off-

season and pre-contest phases. During the off-season the diet should

be slightly hyperenergetic (approximately 15% increase in energy

intake) and during the pre-contest phase the diet should be

hypoenergetic (approximately 15% decrease in energy intake).

==================

[Guest guest]

" the sport of bodybuilding? " ?

Bodybuilders training like atheltes but I would like catagorize it as a sport.

On the day of the contest, they show up in a physically depleted, and unhealty

state. What group of athlete would scarifice perfomance for looks.

As Poliquin stated bodybuilding is a " beauty contest. "

Part of of your contest preperation involves getting a good tan, picking out the

right color brief/swim suit and making sure your hair looks nice.

Kenny Croxdale

Orange, CA

Re: Bodybuilding Contest Preparation

>

> I'm interested in knowing how bodybuilders prepare for a contest

diet

> and training. Does anyone specialise in this field. I'm fascinated

by

> the science behind it all.

>

****

Macronutrient considerations for the sport of bodybuilding.

Lambert CP, LL, WJ.

Sports Med. 2004;34(5):317-27.

Participants in the sport of bodybuilding are judged by appearance

rather than performance. In this respect, increased muscle size and

definition are critical elements of success. The purpose of this

review is to evaluate the literature and provide recommendations

regarding macronutrient intake during both 'off-season' and 'pre-

contest' phases.

Body builders attempt to increase muscle mass during the off-season

(no competitive events), which may be the great majority of the year.

During the off-season, it is advantageous for the bodybuilder to be

in positive energy balance so that extra energy is available for

muscle anabolism. Additionally, during the off-season, adequate

protein must be available to provide amino acids for protein

synthesis. For 6-12 weeks prior to competition, body builders attempt

to retain muscle mass and reduce body fat to very low levels. During

the pre-contest phase, the bodybuilder should be in negative energy

balance so that body fat can be oxidised. Furthermore, during the pre-

contest phase, protein intake must be adequate to maintain muscle

mass.

There is evidence that a relatively high protein intake

(approximately 30% of energy intake) will reduce lean mass loss

relative to a lower protein intake (approximately 15% of energy

intake) during energy restriction. The higher protein intake will

also provide a relatively large thermic effect that may aid in

reducing body fat. In both the off-season and pre-contest phases,

adequate dietary carbohydrate should be ingested (55-60% of total

energy intake) so that training intensity can be maintained. Excess

dietary saturated fat can exacerbate coronary artery disease;

however, low-fat diets result in a reduction in circulating

testosterone.

Thus, we suggest dietary fats comprise 15-20% of the body builders'

off-season and pre-contest diets.Consumption of protein/amino acids

and carbohydrate immediately before and after training sessions may

augment protein synthesis, muscle glycogen resynthesis and reduce

protein degradation.

The optimal rate of carbohydrate ingested immediately after a

training session should be 1.2 g/kg/hour at 30-minute intervals for 4

hours and the carbohydrate should be of high glycaemic index. In

summary, the composition of diets for body builders should be 55-60%

carbohydrate, 25-30% protein and 15-20% of fat, for both the off-

season and pre-contest phases. During the off-season the diet should

be slightly hyperenergetic (approximately 15% increase in energy

intake) and during the pre-contest phase the diet should be

hypoenergetic (approximately 15% decrease in energy intake).

[Guest guest]

Kenny,

I do consider it a sport because there is physical competition. There's more

to it than what you mentioned. However, I won't diagree with you as far as

quoting ----he is partially correct.

I have competed and I still remain very active as a judge. From a fitness

standpoint, however, the sport doesn't rank very high. When I do work with

bodybuilders I don't follow the norm for that reason. I stress overall fitness

(within the confines of contest prep). That is not the usual path.

Mark Cotton, CPT

East Brunswick, NJ

===========================

KennyCrox@... wrote:

" the sport of bodybuilding? " ?

Bodybuilders training like atheltes but I would like catagorize it as a sport.

On the day of the contest, they show up in a physically depleted, and unhealty

state. What group of athlete would scarifice perfomance for looks.

As Poliquin stated bodybuilding is a " beauty contest. "

Part of of your contest preperation involves getting a good tan, picking out the

right color brief/swim suit and making sure your hair looks nice.

Kenny Croxdale

Orange, CA

Re: Bodybuilding Contest Preparation

>

> I'm interested in knowing how bodybuilders prepare for a contest

diet

> and training. Does anyone specialise in this field. I'm fascinated

by

> the science behind it all.

>

[Guest guest]

Poliquin may be right as that is what it is.

However, this is an international list and before name dropping, please say

who a person is and what his claim to fame may be.

Thanks

Lawrence Fisher

Raanana Israel

Master Trainer

> " the sport of bodybuilding? " ?

>

> Bodybuilders training like atheltes but I would like catagorize it as a

> sport. On the day of the contest, they show up in a physically depleted, and

> unhealty state. What group of athlete would scarifice perfomance for looks.

>

> As Poliquin stated bodybuilding is a " beauty contest. "

>

> Part of of your contest preperation involves getting a good tan, picking

> out the right color brief/swim suit and making sure your hair looks nice.

>

> Kenny Croxdale

> Orange, CA

>

>

> Re: Bodybuilding Contest Preparation

>

>

> >

> > I'm interested in knowing how bodybuilders prepare for a contest

> diet

> > and training. Does anyone specialise in this field. I'm fascinated

> by

> > the science behind it all.

> >

>

> ****

> Macronutrient considerations for the sport of bodybuilding.

>

> Lambert CP, LL, WJ.

> Sports Med. 2004;34(5):317-27.

>

> Participants in the sport of bodybuilding are judged by appearance

> rather than performance. In this respect, increased muscle size and

> definition are critical elements of success. The purpose of this

> review is to evaluate the literature and provide recommendations

> regarding macronutrient intake during both 'off-season' and 'pre-

> contest' phases.

>

> Body builders attempt to increase muscle mass during the off-season

> (no competitive events), which may be the great majority of the year.

> During the off-season, it is advantageous for the bodybuilder to be

> in positive energy balance so that extra energy is available for

> muscle anabolism. Additionally, during the off-season, adequate

> protein must be available to provide amino acids for protein

> synthesis. For 6-12 weeks prior to competition, body builders attempt

> to retain muscle mass and reduce body fat to very low levels. During

> the pre-contest phase, the bodybuilder should be in negative energy

> balance so that body fat can be oxidised. Furthermore, during the pre-

> contest phase, protein intake must be adequate to maintain muscle

> mass.

>

> There is evidence that a relatively high protein intake

> (approximately 30% of energy intake) will reduce lean mass loss

> relative to a lower protein intake (approximately 15% of energy

> intake) during energy restriction. The higher protein intake will

> also provide a relatively large thermic effect that may aid in

> reducing body fat. In both the off-season and pre-contest phases,

> adequate dietary carbohydrate should be ingested (55-60% of total

> energy intake) so that training intensity can be maintained. Excess

> dietary saturated fat can exacerbate coronary artery disease;

> however, low-fat diets result in a reduction in circulating

> testosterone.

>

> Thus, we suggest dietary fats comprise 15-20% of the body builders'

> off-season and pre-contest diets.Consumption of protein/amino acids

> and carbohydrate immediately before and after training sessions may

> augment protein synthesis, muscle glycogen resynthesis and reduce

> protein degradation.

>

> The optimal rate of carbohydrate ingested immediately after a

> training session should be 1.2 g/kg/hour at 30-minute intervals for 4

> hours and the carbohydrate should be of high glycaemic index. In

> summary, the composition of diets for body builders should be 55-60%

> carbohydrate, 25-30% protein and 15-20% of fat, for both the off-

> season and pre-contest phases. During the off-season the diet should

> be slightly hyperenergetic (approximately 15% increase in energy

> intake) and during the pre-contest phase the diet should be

> hypoenergetic (approximately 15% decrease in energy intake).

>

>

>

--

Sincerely

Lawrence Fisher

Wingate Certified and Trained

[Guest guest]

Mark,

I enjoy bodybuilding. I have an appreciation for the training and dedication of

the individuals in it.

However, nowhere in the competition is there any test of the individuals

athletic ability. The winner is judged on his physical aesthetics...the

prettiest body wins.

So, what " physical competition " are you referring to? What physical athletic

attributes do bodybuilders exhibit during the bodybuilding contest?

Which part of Poliquin's statement is " partially correct? " ?

On contest day, bodybuilders are physically depleted...no strength, no power, no

endurance, etc.

It is amazing how these individuals have sculpted their bodys. However,

classifying bodybuilding as a sport is a stretch.

Let me reiterate that bodybuilder train like athletes. However, on contest

day...no physical athletic attributes are tested.

Kenny Croxdale, CSCS

Orange, CA

Re: Bodybuilding Contest Preparation

>

> I'm interested in knowing how bodybuilders prepare for a contest

diet

> and training. Does anyone specialise in this field. I'm fascinated

by

> the science behind it all.

>

[Guest guest]

Lawrence,

Your right, I should have noted who Poliquin is.  My mistake for not doing so.

So, " Poliquin is a Canadian strength training coach who has trained

world class athletes... ...has trained Olympic medalists in 12 different sports

and possesses a B.Sc B. in Kinesiology and a M. Sc. in Exercise Physiology. "

http://en.wikipedia.org/wiki/_Poliquin

Kenny Croxdale

Orange, CA

================================

Re: Bodybuilding Contest Preparation

>

>

> >

> > I'm interested in knowing how bodybuilders prepare for a contest

> diet

> > and training. Does anyone specialise in this field. I'm fascinated

> by

> > the science behind it all.

> >

>

> ****

> Macronutrient considerations for the sport of bodybuilding.

>

> Lambert CP, LL, WJ.

> Sports Med. 2004;34(5):317-27.

>

> Participants in the sport of bodybuilding are judged by appearance

> rather than performance. In this respect, increased muscle size and

> definition are critical elements of success. The purpose of this

> review is to evaluate the literature and provide recommendations

> regarding macronutrient intake during both 'off-season' and 'pre-

> contest' phases.

>

> Body builders attempt to increase muscle mass during the off-season

> (no competitive events), which may be the great majority of the year.

> During the off-season, it is advantageous for the bodybuilder to be

> in positive energy balance so that extra energy is available for

> muscle anabolism. Additionally, during the off-season, adequate

> protein must be available to provide amino acids for protein

> synthesis. For 6-12 weeks prior to competition, body builders attempt

> to retain muscle mass and reduce body fat to very low levels. During

> the pre-contest phase, the bodybuilder should be in negative energy

> balance so that body fat can be oxidised. Furthermore, during the pre-

> contest phase, protein intake must be adequate to maintain muscle

> mass.

>

> There is evidence that a relatively high protein intake

> (approximately 30% of energy intake) will reduce lean mass loss

> relative to a lower protein intake (approximately 15% of energy

> intake) during energy restriction. The higher protein intake will

> also provide a relatively large thermic effect that may aid in

> reducing body fat. In both the off-season and pre-contest phases,

> adequate dietary carbohydrate should be ingested (55-60% of total

> energy intake) so that training intensity can be maintained. Excess

> dietary saturated fat can exacerbate coronary artery disease;

> however, low-fat diets result in a reduction in circulating

> testosterone.

>

> Thus, we suggest dietary fats comprise 15-20% of the body builders'

> off-season and pre-contest diets.Consumption of protein/amino acids

> and carbohydrate immediately before and after training sessions may

> augment protein synthesis, muscle glycogen resynthesis and reduce

> protein degradation.

>

> The optimal rate of carbohydrate ingested immediately after a

> training session should be 1.2 g/kg/hour at 30-minute intervals for 4

> hours and the carbohydrate should be of high glycaemic index. In

> summary, the composition of diets for body builders should be 55-60%

> carbohydrate, 25-30% protein and 15-20% of fat, for both the off-

> season and pre-contest phases. During the off-season the diet should

> be slightly hyperenergetic (approximately 15% increase in energy

> intake) and during the pre-contest phase the diet should be

> hypoenergetic (approximately 15% decrease in energy intake).

>

>

>

[Guest guest]

Hi Lawrence,

To the best of my knowledge Poliquin defines himself as " the most

decorated Olympic strength coach " . As a recent participant in one of his

seminars someone asked how he would like to be defined when mentioning his name

to someone who has not heard of him and that was his response.

Many know who he is but just as many probably do not. Those that know of him

and have interned with him will most definitely have more to ad I'm sure, as his

accomplishments far supersede a one liner.

You can find more information on him at www.charlespoliquin.net.

I have read several of 's books, used some of his strength training

protocols and have always found them to be useful.

As for the original post regarding bodybuilding and how to prepare for a

contest, I am very interested in the topic and science of it all myself. Great

question. I look forward to the answers as most of my clients are general

fitness enthusiasts and beginners so I cannot comment on contest preparation. I

do hope to learn from the group though.

Sincerely

Huntsman

Florida, USA

===========================

Lawrence Fisher wrote:

Poliquin may be right as that is what it is.

However, this is an international list and before name dropping, please say

who a person is and what his claim to fame may be.

Thanks

Lawrence Fisher

Raanana Israel

Master Trainer

> " the sport of bodybuilding? " ?

>

> Bodybuilders training like atheltes but I would like catagorize it as a

> sport. On the day of the contest, they show up in a physically depleted, and

> unhealty state. What group of athlete would scarifice perfomance for looks.

>

> As Poliquin stated bodybuilding is a " beauty contest. "

>

> Part of of your contest preperation involves getting a good tan, picking

> out the right color brief/swim suit and making sure your hair looks nice.

>

> Kenny Croxdale

> Orange, CA

>

>

> Re: Bodybuilding Contest Preparation

>

>

> >

> > I'm interested in knowing how bodybuilders prepare for a contest

> diet

> > and training. Does anyone specialise in this field. I'm fascinated

> by

> > the science behind it all.

> >

>

> ****

> Macronutrient considerations for the sport of bodybuilding.

>

> Lambert CP, LL, WJ.

> Sports Med. 2004;34(5):317-27.

>

> Participants in the sport of bodybuilding are judged by appearance

> rather than performance. In this respect, increased muscle size and

> definition are critical elements of success. The purpose of this

> review is to evaluate the literature and provide recommendations

> regarding macronutrient intake during both 'off-season' and 'pre-

> contest' phases.

>

> Body builders attempt to increase muscle mass during the off-season

> (no competitive events), which may be the great majority of the year.

> During the off-season, it is advantageous for the bodybuilder to be

> in positive energy balance so that extra energy is available for

> muscle anabolism. Additionally, during the off-season, adequate

> protein must be available to provide amino acids for protein

> synthesis. For 6-12 weeks prior to competition, body builders attempt

> to retain muscle mass and reduce body fat to very low levels. During

> the pre-contest phase, the bodybuilder should be in negative energy

> balance so that body fat can be oxidised. Furthermore, during the pre-

> contest phase, protein intake must be adequate to maintain muscle

> mass.

>

> There is evidence that a relatively high protein intake

> (approximately 30% of energy intake) will reduce lean mass loss

> relative to a lower protein intake (approximately 15% of energy

> intake) during energy restriction. The higher protein intake will

> also provide a relatively large thermic effect that may aid in

> reducing body fat. In both the off-season and pre-contest phases,

> adequate dietary carbohydrate should be ingested (55-60% of total

> energy intake) so that training intensity can be maintained. Excess

> dietary saturated fat can exacerbate coronary artery disease;

> however, low-fat diets result in a reduction in circulating

> testosterone.

>

> Thus, we suggest dietary fats comprise 15-20% of the body builders'

> off-season and pre-contest diets.Consumption of protein/amino acids

> and carbohydrate immediately before and after training sessions may

> augment protein synthesis, muscle glycogen resynthesis and reduce

> protein degradation.

>

> The optimal rate of carbohydrate ingested immediately after a

> training session should be 1.2 g/kg/hour at 30-minute intervals for 4

> hours and the carbohydrate should be of high glycaemic index. In

> summary, the composition of diets for body builders should be 55-60%

> carbohydrate, 25-30% protein and 15-20% of fat, for both the off-

> season and pre-contest phases. During the off-season the diet should

> be slightly hyperenergetic (approximately 15% increase in energy

> intake) and during the pre-contest phase the diet should be

> hypoenergetic (approximately 15% decrease in energy intake).

>

>

>

[Guest guest]

" Part of of your contest preperation involves getting a good tan, picking out

the right color brief/swim suit and making sure your hair looks nice. "

Nothing like football, gymnastics or athletics then....

" On the day of the contest, they show up in a physically depleted, and unhealty

state. What group of athlete would scarifice perfomance for looks. "

Define performance...? Surely that is based on the criteria of the sport.....

As for an unhealthy state. While bodybuilders are analysing every morsel they

eat and (if well informed) accounting for every nutritional need... other

athletes are eating crap, skipping meals, getting insufficient sleep,

drinking.... I could go on.

To the origional poster. More specific questions are needed as you what you want

to know about contest prep; even then you will get a multitude of answers. The

bodybuilding world is still behind the times in many aspects of training that

are old hat in the world of strength and conditioning.

regards

Mac

Loughborough, UK

---------------------------------

To: Supertraining

From: KennyCrox@...

Date: Mon, 3 Dec 2007 09:40:08 -0500

Subject: Re: Bodybuilding Contest Preparation

" the sport of bodybuilding? " ?

Bodybuilders training like atheltes but I would like catagorize it as a sport.

On the day of the contest, they show up in a physically depleted, and unhealty

state. What group of athlete would scarifice perfomance for looks.

As Poliquin stated bodybuilding is a " beauty contest. "

Part of of your contest preperation involves getting a good tan, picking out the

right color brief/swim suit and making sure your hair looks nice.

Kenny Croxdale

Orange, CA

Re: Bodybuilding Contest Preparation

>

> I'm interested in knowing how bodybuilders prepare for a contest

diet

> and training. Does anyone specialise in this field. I'm fascinated

by

> the science behind it all.

>

[Guest guest]

Not to cast doubt on Poliquin's formidable resume, but last I heard Yuri

Verkhoshanskey had trained in the mid-200's to an Olympic gold medal.

And he did not call himself 'the most decorated...'.

Huntsman wrote:

> Hi Lawrence,

>

> To the best of my knowledge Poliquin defines himself as " the

> most decorated Olympic strength coach " . As a recent participant in one

> of his seminars someone asked how he would like to be defined when

> mentioning his name to someone who has not heard of him and that was

> his response.

>

> Many know who he is but just as many probably do not. Those that know

> of him and have interned with him will most definitely have more to ad

> I'm sure, as his accomplishments far supersede a one liner.

>

> You can find more information on him at www.charlespoliquin.net.

>

> I have read several of 's books, used some of his strength

> training protocols and have always found them to be useful.

>

> As for the original post regarding bodybuilding and how to prepare for

> a contest, I am very interested in the topic and science of it all

> myself. Great question. I look forward to the answers as most of my

> clients are general fitness enthusiasts and beginners so I cannot

> comment on contest preparation. I do hope to learn from the group though.

>

> Sincerely

> Huntsman

> Florida, USA

>

> ===========================

>

> Lawrence Fisher <gymtrainer@... <mailto:gymtrainer%40gmail.com>>

> wrote: Poliquin may be right as that is what it is.

> However, this is an international list and before name dropping,

> please say

> who a person is and what his claim to fame may be.

>

> Thanks

> Lawrence Fisher

> Raanana Israel

> Master Trainer

>

> On Dec 3, 2007 4:40 PM, <KennyCrox@...

> <mailto:KennyCrox%40aol.com>> wrote:

>

> > " the sport of bodybuilding? " ?

> >

> > Bodybuilders training like atheltes but I would like catagorize it as a

> > sport. On the day of the contest, they show up in a physically

> depleted, and

> > unhealty state. What group of athlete would scarifice perfomance for

> looks.

> >

> > As Poliquin stated bodybuilding is a " beauty contest. "

> >

> > Part of of your contest preperation involves getting a good tan, picking

> > out the right color brief/swim suit and making sure your hair looks

> nice.

> >

> > Kenny Croxdale

> > Orange, CA

> >

> >

> > Re: Bodybuilding Contest Preparation

> >

> >

> > >

> > > I'm interested in knowing how bodybuilders prepare for a contest

> > diet

> > > and training. Does anyone specialise in this field. I'm fascinated

> > by

> > > the science behind it all.

> > >

> >

> > ****

> > Macronutrient considerations for the sport of bodybuilding.

> >

> > Lambert CP, LL, WJ.

> > Sports Med. 2004;34(5):317-27.

> >

> > Participants in the sport of bodybuilding are judged by appearance

> > rather than performance. In this respect, increased muscle size and

> > definition are critical elements of success. The purpose of this

> > review is to evaluate the literature and provide recommendations

> > regarding macronutrient intake during both 'off-season' and 'pre-

> > contest' phases.

> >

> > Body builders attempt to increase muscle mass during the off-season

> > (no competitive events), which may be the great majority of the year.

> > During the off-season, it is advantageous for the bodybuilder to be

> > in positive energy balance so that extra energy is available for

> > muscle anabolism. Additionally, during the off-season, adequate

> > protein must be available to provide amino acids for protein

> > synthesis. For 6-12 weeks prior to competition, body builders attempt

> > to retain muscle mass and reduce body fat to very low levels. During

> > the pre-contest phase, the bodybuilder should be in negative energy

> > balance so that body fat can be oxidised. Furthermore, during the pre-

> > contest phase, protein intake must be adequate to maintain muscle

> > mass.

> >

> > There is evidence that a relatively high protein intake

> > (approximately 30% of energy intake) will reduce lean mass loss

> > relative to a lower protein intake (approximately 15% of energy

> > intake) during energy restriction. The higher protein intake will

> > also provide a relatively large thermic effect that may aid in

> > reducing body fat. In both the off-season and pre-contest phases,

> > adequate dietary carbohydrate should be ingested (55-60% of total

> > energy intake) so that training intensity can be maintained. Excess

> > dietary saturated fat can exacerbate coronary artery disease;

> > however, low-fat diets result in a reduction in circulating

> > testosterone.

> >

> > Thus, we suggest dietary fats comprise 15-20% of the body builders'

> > off-season and pre-contest diets.Consumption of protein/amino acids

> > and carbohydrate immediately before and after training sessions may

> > augment protein synthesis, muscle glycogen resynthesis and reduce

> > protein degradation.

> >

> > The optimal rate of carbohydrate ingested immediately after a

> > training session should be 1.2 g/kg/hour at 30-minute intervals for 4

> > hours and the carbohydrate should be of high glycaemic index. In

> > summary, the composition of diets for body builders should be 55-60%

> > carbohydrate, 25-30% protein and 15-20% of fat, for both the off-

> > season and pre-contest phases. During the off-season the diet should

> > be slightly hyperenergetic (approximately 15% increase in energy

> > intake) and during the pre-contest phase the diet should be

> > hypoenergetic (approximately 15% decrease in energy intake).

> >

> >

> >

>

--

Hobman

Saskatoon, CANADA

[Guest guest]

Another aspect that has not been mentioned yet is a technique referred to as

" carb cycling " while " cutting " for a show. Mark Cotton could probably

elaborate better than me; my info is second hand from a cousin who used to

compete.

As I recall, while staying in the realm of " clean " proteins and carbs, one

defines a baseline intake, with carbs and protein intake approximately

equal. Then, for 1-3 days (always varying) one takes in half the necessary

carbs at each meal while keeping the protein portion the same. Then, one

doubles the carb portion from the baseline for one day (or something like

that). This is one cycle. The next cycle, the number of depletion days are

varied, to keep the body off balance. Obviously, doubling carbs on one day

can completely eclipse halving it on one day (since it is actually 4 times

more) so the total amount for each cycle needs to be adjusted. (the Body

for LIFE plan, with it's weekly " free day " is based loosely on this

technique)

During the last week or so, salt is reduced, distilled water is consumed,

etc, etc, so that by the time one is on stage they are spitting dust.

I'm sure there's a lot more to it. That's how I remember him explaining

it. He did well, taking 2nd or 3rd in the Utah Natural, shredded at

225lbs. One of my boys, then around 4 or so, saw him at a family party a

few days after a show. For a long time after that, if I was going to pick

up something heavy, my son asked if we should call my cousin.

Brett

Draper, UT

>

> >

> > I'm interested in knowing how bodybuilders prepare for a contest

> diet

> > and training. Does anyone specialise in this field. I'm fascinated

> by

> > the science behind it all.

> >

>

> ****

> Macronutrient considerations for the sport of bodybuilding.

>

> Lambert CP, LL, WJ.

> Sports Med. 2004;34(5):317-27.

>

> Participants in the sport of bodybuilding are judged by appearance

> rather than performance. In this respect, increased muscle size and

> definition are critical elements of success. The purpose of this

> review is to evaluate the literature and provide recommendations

> regarding macronutrient intake during both 'off-season' and 'pre-

> contest' phases.

>

> Body builders attempt to increase muscle mass during the off-season

> (no competitive events), which may be the great majority of the year.

> During the off-season, it is advantageous for the bodybuilder to be

> in positive energy balance so that extra energy is available for

> muscle anabolism. Additionally, during the off-season, adequate

> protein must be available to provide amino acids for protein

> synthesis. For 6-12 weeks prior to competition, body builders attempt

> to retain muscle mass and reduce body fat to very low levels. During

> the pre-contest phase, the bodybuilder should be in negative energy

> balance so that body fat can be oxidised. Furthermore, during the pre-

> contest phase, protein intake must be adequate to maintain muscle

> mass.

>

> There is evidence that a relatively high protein intake

> (approximately 30% of energy intake) will reduce lean mass loss

> relative to a lower protein intake (approximately 15% of energy

> intake) during energy restriction. The higher protein intake will

> also provide a relatively large thermic effect that may aid in

> reducing body fat. In both the off-season and pre-contest phases,

> adequate dietary carbohydrate should be ingested (55-60% of total

> energy intake) so that training intensity can be maintained. Excess

> dietary saturated fat can exacerbate coronary artery disease;

> however, low-fat diets result in a reduction in circulating

> testosterone.

>

> Thus, we suggest dietary fats comprise 15-20% of the body builders'

> off-season and pre-contest diets.Consumption of protein/amino acids

> and carbohydrate immediately before and after training sessions may

> augment protein synthesis, muscle glycogen resynthesis and reduce

> protein degradation.

>

> The optimal rate of carbohydrate ingested immediately after a

> training session should be 1.2 g/kg/hour at 30-minute intervals for 4

> hours and the carbohydrate should be of high glycaemic index. In

> summary, the composition of diets for body builders should be 55-60%

> carbohydrate, 25-30% protein and 15-20% of fat, for both the off-

> season and pre-contest phases. During the off-season the diet should

> be slightly hyperenergetic (approximately 15% increase in energy

> intake) and during the pre-contest phase the diet should be

> hypoenergetic (approximately 15% decrease in energy intake).

>

> ==================

[Guest guest]

> > >

> > > I'm interested in knowing how bodybuilders prepare for a contest

> > diet

> > > and training. Does anyone specialise in this field. I'm

fascinated

> > by

> > > the science behind it all.

> > >

> >

> > ****

> > Macronutrient considerations for the sport of bodybuilding.

> >

> > Lambert CP, LL, WJ.

> > Sports Med. 2004;34(5):317-27.

> >

> > Participants in the sport of bodybuilding are judged by appearance

> > rather than performance. In this respect, increased muscle size

and

> > definition are critical elements of success. The purpose of this

> > review is to evaluate the literature and provide recommendations

> > regarding macronutrient intake during both 'off-season' and 'pre-

> > contest' phases.

> >

> > Body builders attempt to increase muscle mass during the off-

season

> > (no competitive events), which may be the great majority of the

year.

> > During the off-season, it is advantageous for the bodybuilder to

be

> > in positive energy balance so that extra energy is available for

> > muscle anabolism. Additionally, during the off-season, adequate

> > protein must be available to provide amino acids for protein

> > synthesis. For 6-12 weeks prior to competition, body builders

attempt

> > to retain muscle mass and reduce body fat to very low levels.

During

> > the pre-contest phase, the bodybuilder should be in negative

energy

> > balance so that body fat can be oxidised. Furthermore, during the

pre-

> > contest phase, protein intake must be adequate to maintain muscle

> > mass.

> >

> > There is evidence that a relatively high protein intake

> > (approximately 30% of energy intake) will reduce lean mass loss

> > relative to a lower protein intake (approximately 15% of energy

> > intake) during energy restriction. The higher protein intake will

> > also provide a relatively large thermic effect that may aid in

> > reducing body fat. In both the off-season and pre-contest phases,

> > adequate dietary carbohydrate should be ingested (55-60% of total

> > energy intake) so that training intensity can be maintained.

Excess

> > dietary saturated fat can exacerbate coronary artery disease;

> > however, low-fat diets result in a reduction in circulating

> > testosterone.

> >

> > Thus, we suggest dietary fats comprise 15-20% of the body

builders'

> > off-season and pre-contest diets.Consumption of protein/amino

acids

> > and carbohydrate immediately before and after training sessions

may

> > augment protein synthesis, muscle glycogen resynthesis and reduce

> > protein degradation.

> >

> > The optimal rate of carbohydrate ingested immediately after a

> > training session should be 1.2 g/kg/hour at 30-minute intervals

for 4

> > hours and the carbohydrate should be of high glycaemic index. In

> > summary, the composition of diets for body builders should be 55-

60%

> > carbohydrate, 25-30% protein and 15-20% of fat, for both the off-

> > season and pre-contest phases. During the off-season the diet

should

> > be slightly hyperenergetic (approximately 15% increase in energy

> > intake) and during the pre-contest phase the diet should be

> > hypoenergetic (approximately 15% decrease in energy intake).

> >

> > ==================

>

[Guest guest]

,

As I stated, bodybuilders are in a depleted, unhealth state on the day their

contest day.  They are weak, dehydrated, and starved. 

Not all athlete's eat rubbish.  And those that do could " out perform " a

bodybuilder the day of his/her meet. 

" Define performance..? "   Sounds like former Bill Clinton's stating that he

didn't have sex with Lewinsky because oral sex isn't sex.

Kenny Croxdale

Orange, CA

===============================

Re: Bodybuilding Contest Preparation

>

> I'm interested in knowing how bodybuilders prepare for a contest

diet

> and training. Does anyone specialise in this field. I'm fascinated

by

> the science behind it all.

>