Bodybuilding Competition Preparations
Cutting and bulking -
The general strategy adopted by most present-day competitive
bodybuilders is to make muscle gains for most of the year (known as the
"off-season") and approximately 12–14 weeks from competition attempt to
lose body fat (referred to as "cutting") while minimizing the loss of
muscle mass. Generally this involves reducing calorie intake and
increasing aerobic exercise while monitoring body fat percentage. The
precise effectiveness of the cutting and bulking strategy is unknown,
with only limited observational case studies on the subject. No studies
involving precise hypercaloric feeding combined with resistance exercise
have been conducted.
Many non-competitive bodybuilders choose not to adopt this strategy,
as it often results in significant unwanted fat gain during the
"bulking" phase (particularly for those who do not use anabolic
steroids). While competitive bodybuilders focus their efforts to achieve
a peak appearance during a brief "competition season", most ordinary
people prefer to maintain an attractive physique year-round. Anecdotal
evidence suggests that a proper training program combined with a
modestly hypercaloric diet with proper macronutrient balance can produce
steady gains in size and strength, while avoiding significant increases
in body fat.
Pre-competition
- In the week leading up to a contest, bodybuilders may decrease their
consumption of water, sodium and carbohydrates, the former two to alter
how water is retained by the body and the latter to reduce glycogen in
the muscle. The day before the show, water is removed from the diet, and
diuretics may be introduced, while carbohydrate loading to increase the
size of the muscles through replenishment of their glycogen. The goal
is to maximize leanness and increase the visibility of veins. The
appearance of veins are further enhanced immediately before appearing on
stage by darkening the skin through tanning products, applying oils to
the skin to increase shine and some competitors will eat sugar-rich
foods to increase the visibility of their veins. A final step is the use
of weights to fill the muscles with blood and further increase their
size.
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