The process of stepping on stage for the first time can be quite intimidating, especially if you are on your own. There are so many vital components necessary for delivering a stage-ready physique. Allow our team of Bodybuilding Coaches to guide you through the nuts and bolts of competition prep.
Our Philosophy: At Grinder Gym, we believe that those who are truly serious about competing, and those already competing and wanting to advance their physique to higher levels, should maintain a reasonable off-season body fat that is no higher than 18% for males and 24% for females. This is crucial if they wish to start a 12 to 16-week prep. The ideal body fat range for starting prep would be 8 to 12% for males and 12 to 16% for females.
Prep Assessment: Before diving into competition prep, it’s essential to start with a prep assessment. This introductory session is for those considering their first bodybuilding or physique competition. In this session, our bodybuilding coach will conduct a thorough assessment of the athlete’s body, focusing on three key areas:
- Structure: Evaluating body type, biometrics, and mass-to-height ratio.
- Symmetry: Assessing the balance of muscle mass between both sides of the body.
- Condition: Measuring body fat composition.
Competition Prep Nutritional Phases:
Indoc Phase: In the initial stage of prep, you will begin by eliminating foods that are high in caloric density and low in volume, such as junk food and alcohol. Instead, you’ll introduce high-quality foods like lean meats, fruits, vegetables, whole grains, and other unprocessed options. The meal plan is simple and easy to follow, focusing on building fundamental nutrition habits.
Boost Phase: During this phase, you will receive specific instructions regarding daily caloric requirements, ideal macronutrient profiles, and meal schedules. This phase introduces a surplus of micronutrients while beginning to manage macronutrients and overall calorie intake. Managing food cravings and improving appetite control are key goals, as lower carbohydrate diets with higher protein ratios maximize fat oxidation and preserve muscle tissue.
Shred Phase: This phase balances training plans with nutritional protocols based on your body’s metabolic activity and nutrient timing requirements. By increasing activity and decreasing carbohydrate intake through portion size adjustments and carbohydrate cycling, this phase fine-tunes macronutrient ratios to your individual needs without compromising metabolic function.
Peak Phase: In the final phase, you will receive individualized dietary manipulations to bring about the finishing touches on your physique. Proper preparation in this phase is crucial to avoid the temptation of drastic dehydration and electrolyte manipulation, which can be dangerous and ineffective. With the right coaching and compliance, this stage will help you deliver your best presentation safely.
Contact Us: If you would like more information about our Competition Prep or have questions about other services we offer, please feel free to contact us.
WARNING
Be aware there is an increased risk of developing eating and body image disorders in aesthetic sport and therefore if you have a history of depression or mental illness it is best that you speak to the appropriate mental health professional before beginning your prep. Discuss your plans with your doctor first before beginning any new exercise or diet.