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    Default NPC Pre Contest Strategy. 16 weeks out to Show. Diet Training & Steroid Cycle Info

    THE PRECONTEST STRATEGY


    NPC SHOW BASICS
    Often the weigh-in occurs on the Friday before the Saturday competition. Sometimes both options are offered; an early weigh-in on Friday and one Saturday before pre-judging that takes place in the morning, sometime around 10am. The competition and placings all occur during pre-judging. If you are in a line of 9 guys and you are on the inside doing your quarter turns for the judges and they ask you to switch places with someone on the outside - that's a bad sign. If you are anywhere off dead center and they ask you to move inside to the middle, that means you are in the top of your class, this is termed a "callout". So, with 9 guys, if you are on the outside after the quarter turns you can bet you took 8th, or 9th. Look into dead center and you will know the top three. The winner is usually kept in the middle with second and third on either side (those two can be a guess). Cumpulsory poses are called out by the head judge; double-back-bi, front lat spread, etc. Some shows have individual posing routines that are 60 seconds with no music, bigger shows may leave that out to speed up the process.

    Once you leave the stage the hard work is done. Pre-judging backstage is often tense, while I've experienced much looser environments at night. The night show is all for the crowd, time to show off and get cocky on stage. It's all about having fun at night. After your music routine lasting 60-90 seconds their will be some quarter turns and compulsories for the crowd to make it look like the competition is actually happening at this time. However, if you look at the judges they are up walking around, getting coffee, etc. The winner of each class finally returns to the stage for the overall. There are six weight classes in the Men's Open division:

    BW = Bantamweight...........143 1/4 lbs and lower
    LW = Lightweight................143 1/4 lbs - 154 1/4 lbs.
    MW = Middleweight.............154 1/4 lbs - 176 1/4 lbs.
    LH = Light heavyweight........176 1/4 lbs - 198 1/4 lbs.
    HW = Heavyweight..............198 1/4 lbs - 225 1/4 lbs.
    SHW = Super Heavyweight...225 1/4 lbs and higher

    Quarter turns are called, compulsories, and finally a pose-down to music. The overall winner of the class winners gets the overall trophy, and the show is over. Time to eat.

    -----------------------------------------------------------------
    GOLDEN RULE #1: Find someone you trust and ONLY listen to them.
    -----------------------------------------------------------------
    GOLDEN RULE #2: If it tastes good you can't eat it.
    -----------------------------------------------------------------
    GOLDEN RULE #3: If it tastes good you can't eat it.
    -----------------------------------------------------------------





    WEEKS OUT OVERVIEW
    Chronologically detailed by "weeks out" from the show date. All shows take place on Saturday.

    DRUG OVERVIEW
    The compounds listed here can differ greatly. Anavar, masteron and primobolan are also quality cutting enhancers. This is not the exact regimen I followed but I attempted to follow this stack. I actually left out the EQ and skipped a lot of injections particularly from 3-4 wks out. There was no strategy in skipping injections - I was just sick of them. My GH dose is higher than many use, but for most the ED dose is financially related. The primary scheme followed is bulking drugs from 16-9wks while dieting, then cutting drugs at 9wks, and finally short ester cutters from 4wks out. I did not use insulin, although I assume most serious competitors use the short acting insulin for filling out. For those who think using drugs will make or break you - you are mistaken. I did half the doses this year then last year and came in 5 times more vascular, hard and lean. It's all about the food - whole foods.

    ED (QID) = Every Day / EOD = Every Other Day / BID = Bi-daily / E3D = Every 3 days

    TRAINING OVERVIEW
    Expect to be in the gym 3-4hrs per day. The low carbs and high intensity training will offer no "extra" energy for other interests; girlfriends, work, family, friends, etc. During precontest training I accomplish little else than just making it to the gym and getting through my routine. The closer the show gets the more reps I complete, and around 7-8wks out I hit my weaker body parts twice a wk, once heavy and the other day with light with high reps. Legs are also hit hard twice a wk at 6wks out - this does not include the 20 minutes of straight no weight lunges that occur once per week. Next year I will only do weighted lunges with about 80lbs on my back, aka, "country-mile lunges". Striated glutes I hope to be the result of the use of heavy weight.

    DIET OVERVIEW
    When I'm asked what diet can be followed to lose weight my simple answer is the backbone of a precontest diet (save carb cycling and depletion). 6-8 meals per day of varied protein sources that include chicken, fish and lean beef. Protein shakes don't cut it - whole foods are crucial in retaining your lean body mass. Carbohydrates at 300 grams a day from potatoes, rice and oatmeal offer a low glycemic index and just enough value for muscles to stay full and have energy for training. Sweet potatoes, brown rice and oatmeal are preferred over the white potato and white rice options for competitors. Mashed, overcooked potaotes and instant oatmeal are unacceptable as the GI is raised. Throw in two 40 minute intese cardio sessions a day and anyone will average a 3lb wk fat loss.

    GI = glycemic index (https://www.glycemicindex.com/)

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

    16 WEEKS OUT
    The "eat clean" mentality starts here. The last of the cheat days. I'm listening to every song I hear for a good posing count.

    DRUGS
    Test-E 875mg wk
    Tren-E 600mg wk
    GH 6iu ED

    TRAINING
    Heavy weight, low reps, still thinking mass. One cardio session per day 30-40 minutes.

    DIET
    Bulking diet, continue protein shakes, high calorie, eliminate sugars and reduce other high GI carbs.

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

    13 WEEKS OUT

    DRUGS
    Test-E 875mg wk
    Tren-E 600mg wk
    GH 6iu ED
    Anadrol 50mg ED (4wks)
    ECA Stack, 2 caps BID

    TRAINING
    Heavy weight, yet the 10-8-6 rep sets turn to 12-10-8's. Seriously speed up the routines here and include supersets for all muscle groups after the first exercise which is a compound movement. This will help burn calories. Lunges start at twice per wk. One lunge session is 20 minutes of straight lunges, the other is with 60lbs of weight on a leg day supersetted with extensions, curls and leg presses. Cardio doubles start now with two 45-50 minute sessions ED. Some cardio on Stairmaster, the rest typically on treadmill at a 7-7.5 incline at a 3.7-3.8 speed. Long strides at an incline will burn hams and glutes. This is important.

    DIET
    Protein shakes continued, 3-4 carb meals per day, attempting to comsume more whole foods. Daily carbs do not exceed 300 per day. The only carb sources acceptable at this time are: Oatmeal, Sweet Potatoes & Brown Rice. All are eaten plain. Dairy products are removed, excluding the occaisional slice of cheese. Whole food protein sources include mostly chicken, then lean beef and fish. Fat intake is low.

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

    9 WEEKS OUT
    The metabolism really starts to kick around this time with weight dropping at 3 solid lbs per wk. GH doubled to BID administrations. Taurine 1500mg BID is added to defeat clen & tren cramping. Attitude starts to get volatile at this time.

    DRUGS
    Test-E 875mg wk
    Tren-E 500mg wk
    GH 6iu ED BID
    EQ 600mg wk
    ECA Stack, 2 caps BID
    Clenbuterol 120mg BID (2wks on / 2wks off > 9-8, 6-5, 2-1)

    TRAINING
    Supersets continued, volume increased. Legs are hit 2x per wk, once light with very high reps (25-50) the other remains heavy with reps staying 12-15 per exercise. Weak muscle groups are hit 2x per wk. Abs are done 5x per wk, calves 3x per wk. Cardio remains two sessions 45-50 minutes, yet the first 39 minutes are done on the Stairmaster, and the remianing time can be completed on a bike, or preferrably treadmill. Posing practice begins and I attempt to get in 3 sessions a week.

    DIET
    Protein shakes discontinued. Only whole foods eaten. Attempt to consume 450g of protein per day. Carb cycling begins;
    Day 1: 250g in three meals
    Day 2: 250g in three meals
    Day 3: 75g in one meal midday
    ...and repeat the 250/250/75g carb cycling until 2wks out.

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

    6-4 WEEKS OUT
    Make it or break it time! Short esters are preferred 6-4wks out. EQ is discontinued at 4wks. T3 starts at 4wks, clen is upped to 160mcg BID at 4wks as well. It's also at this time that everyone who thinks they know something start offering unrequested advice for my remaning contest prep - but, that's OK, because I remember Golden Rule #1. I have little tollerance at this time so I've found a simple head nod and a, "Yeah, I think I'll give that a try" gets me out most conversations quickly. At 4wks I'm leaning out pretty well and started to turn heads and get frequent comments in the gym. By now I've dropped about 30lbs, averaging 3.3lb losses weekly. I sweat profusely at night and the AC is kept at 60 so that it runs 24/7. I never get more than 4-5 hours of sleep at night. Waking for urination occurs at least 4 times a night. My metabolism is screaming and my body is hot all day and night. I'm lucky to get 5-6 hours of sleep per night at this time and afternoon naps are frequent. Intimate relationships start to suffer here. Getting angry is easy, and cooling off takes an eternity.

    DRUGS
    Test-E 875mg wk (move to Test-P, 150mg EOD)
    Tren-A 100mg EOD
    GH 6iu ED BID
    EQ 600mg wk
    ECA Stack, 2 caps BID
    Clenbuterol 120mg BID (2wks on/2wks off > 9-8, 6-5, 2-1)
    T3 50mcg BID, and at 4wks out 75mcg BID
    Winstrol injectable at 50mg ED or doubled for an oral dose.

    TRAINING
    Supersets, high volume, strength dropping rapidly. Finding someone else to work out with is a must for me at this time as I just can't harness the mental fortitude to really push it, but with someone I will never let myself get punked. Posing practice begins daily - at least 30 minute sessions of compulsories and quarter turns. I free-style my music routines so I don't practice for the night show posing.

    DIET
    High protein and continued carb cylcling with a 250/250/75g scheme. High GI carbs are starting to call my name now, and diet breakdown intervention protocols are implimented. I've found that if I never skip my meal frequency of 2 1/2-3hrs I stay on my diet. It's when I'm sick of chicken and don't eat for 5 or 6 hours is when I break down and start rummaging through the cupboards like a heroin addict. Last year my story was 17 poptarts 3wks out at 2am. This year I found some very old, very stale vanilla cookies. I ate three and tossed the rest of the pack loosly into the trash as a preventative measure. 5 minutes later I was circling for the trash looking for any cookies that may have not touched any other discarded materials in the container. I managed to find 4 cookies to eat that met my standards of sterilization. The mind game is really on now.

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

    3-2 WEEKS OUT
    The mind starts offering it's own physique criticism here; "I'm way too fat - I'm so far behind, I'm flat as a pancake, etc..." At 3wks out a third eye is needed for accurate criticism. I can't stand anyone, I don't want people near me, the way my girlfriend drives ****es me off, and I have sudden urges to yank people out of their cars and strangle helpless puppies.

    DRUGS
    Test-P 150mg EOD
    Tren-A 100mg EOD
    GH 6iu ED BID
    ECA Stack, 2 caps BID
    Clenbuterol 160mg BID
    T3 75mcg BID
    Winstrol injectable at 50mg ED or doubled for an oral dose.
    Halotestin 20mg ED 2wks out / 40mg ED 1wk out

    TRAINING
    I'm weak, so it's all heavy to me at this point. 15-20 reps, supersets, long workouts, and cardio doubles using the Stairmaster for the first 30 minutes twice a day. One day per week my leg routine consits of presses with a 20-30-40-50 rep count.

    DIET
    My diet guy will be looking at me regularly and tweaking my carbs. Around 3wks out I was cycling carbs lower with a 150/150/50 rotation. At 2wks out I carb depleted on Sat and Sun, then returned to the 150/150/50 rotation. Restaurant food is no longer allowed at this time. I start smelling obscure foods, like grilled cheese sandwiches and tomato soup only to find it's a steak someone is eating at the table next to me. Multi-minerals added at twice label suggestions to prevent cramping. I also added Fiber Con fiber tablets to keep my gastrointestinal tract moving along.

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

    THE LAST TEN DAYS
    All injections of AAS & GH are discontinued. They hold water, and it's too close to get unlucky with a bad shot and have a lump in your deltoid on stage. Orals continued through Friday, excluding clenbuterol which causes cramping, so I've stopped that on Thursday. My girlfriend keeps telling everyone we know I'm and asshole right in front of me - and for some reason it's the only time I smile anymore. At this point I just want it all to end. Regular posing occurs daily for about 15 minutes at a time. This will help pull glycogen into the muscle tissue. For the same reason, R-ALA is taken 200mg 20 minutes before each 60g carb meal.

    SODIUM LOADING, DIURETICS & DISTILLED WATER

    On Thursday, 10 days out I sodium load consuming as much salt as I can for six days. I've been told only Sea Salt will accomplish this, but table salt seemed to work very well for me.

    WEDNESDAY: Aldactone 50mg BID
    THURSDAY: Aldactone 50mg 8AM / Aldactone 25mg 8PM / Aldactizide 25mg 8PM
    FRIDAY: Aldactone 25mg 8AM / Aldactizide 25mg 8AM / Aldactone 25mg 8PM / Aldactizide 25mg 8PM
    SATURDAY: Aldactone 25mg 8AM / Aldactizide 25mg 8AM / Aldactizide 25mg 3pm

    Tuesday I drink 2.5 gallons of distilled water, Wednesday 2 gallons, Thursday 1.5 gallons and from Friday morning to about 2pm I drink 1.5 gallons of water and stop. From that point on I only consume enough water to swallow pills. When I become obsessed with water, about midday, I chew on ice in attempt to quench my thirst.

    At this time ice is the best thing I've ever had. People talk about how they cannot wait to eat pizza, but the reality is water is what we all want to consume (unless you didn't get dry).

    CARBOHYDRATE DEPLETETING & LOADING

    Saturday and Sunday I carb depleted, and started the infamous carb loading phase on Monday. A third eye is crucial at this time so I know how many carbs to eat as my cerebral function is running at about 15%. Mon-Thur carbs are all sweet potatoes, only sweet potatoes.

    MONDAY: 150 grams
    TUESDAY: 150 grams
    WEDNESDAY: 250 grams
    THURSDAY: 400 grams

    FRIDAY the real carb loading begins. One unsalted white potato every 2 hours and not a minute longer. I was right on at about 1:45 between each potato. R-ALA was used all day on Friday and Saturday, 200mg twenty minutes before each carb meal. The function of the carbs filling up my muscle tissue and pulling water out of my subutaneous tisse is the goal of carb loading. Some water is needed for this to occur. Starting white potatoes at such frequency any earlier than Friday could put me at risk of "spill over", or when I've taken in so many carbs the water returns to subcutaneous tissue. Protein was also comsumed but not feverishly. If I was super flat from the low carbs and diuretics I would have skipped to protein intake to save room for more carbs. Remember, no water after 2pm, and in conjuction I consumed 1 cup of dried oats. At 4pm I had a T bone with a plain side of pasta, more white potatoes, and repeated the steak and pasta again at 8pm. Before bed I ate another cup of dried oats. I slept 2 hours which is 30 minutes more than last year so I guess I was pretty relaxed. Upon getting up in the night I may eat some pototoes or dried oats again.

    SATURDAY is a great day for all the bodybuilders. The classic morning meal is 3 pancakes, syrup and eggs. Still no water. Between breakfast and pre-judging I ate blended peanutbutter and honey spread over rice cakes. Well, mostly topping and a little rice cake, LOL. Then it's high and low GI carb time. At this point almost anything is allowed excluding diary, sodium and water. I consumed some trail mix, 3 bananas, 3 plain burgers with just lettuce and bread, and anything else people wanted to share with me. A few minutes before stage time I eat sugar to aid in vascularity. Niacin is also taken throughout the day to aid in vascularity as well as vasodilation optimizer sprays like Hot Stuff by Pro Tan. A lot of guys eat chocolate but I don't want to have any gastrointestinal issues at this time so I stray from chocolate. One of my fellow competitors from my gym was still eating dried oats with peanut butter backstage.

    Theoretically, sodium could be consumed now but then no water at all could be taken, even sips. I'm too thirsty to want to make dehydration worse so I didn't test this theory out. I've also been told that dairy fats (like ice cream) can be consumed as it takes 7 hours for the fat to affect water subcutaneously. I wasn't willing to test this out either. Multi-Minerals are taken every few hours to prevent cramping. Some competitors use an enema early in the morning to flatten out their lower stomach and reduce a constipated feeling, hence my use of the Fiber Con. I've also heard of many guys using 50mg Anadrol ED to fill out on Friday and Saturday but I don't have problems filling out. I'd use short acting insulin before I went the drol route.

    It's a very long wait backstage if you are in the Men's Open class as all female, novice and masters divisions will go out on stage before you. Expect to wait 2-3hrs. This is when I hang out in the hall and visit with anyone willing to come backstage, of which there are many. I think it's also my obligation to compliment groups on their way out to the stage (for prejudging, particularly) that they look great, good luck, etc. This puts me at ease and give me a boost in confidence. When you are called by the backstage handler/expeditor he will forewarn you to get oiled up and pumped up. Original Pam is used by most males for oil - yessir - the spray on kind. Your tan should have been completed Friday night with nothing more than a touch-up on Saturday am if needed. I use Pro-Tan, many female figure competitors use Jan Tanna. A lof of guys do a complete workout backstage to pump up, but what this does is load the muscle full of blood which smooths out the cuts. Sure, you will be bigger, but you will lose the cuts. I grab the 20lb dbs and do about 15 slow reps of lateral shoulder raises, curls and kick-backs. About 8 standing lunges on each leg and I'm ready for the stage.

    After pre-judging the handlers will tell you to stay dialed in as the final placings will come down to the night show. Going home you have a rough idea of where you have placed, but the night show really doesn't mean a thing. The judges hand in their cards after prejudging and judge nothing more at night than the overall when each class winner poses down against the other. They tell you it will finally come down to the night show so the athletes don't come back all bloated up. If the night crowd sees a high placement bloated they will boo the judges as they think placements are incorrect. It's all a scheme to keep themselves from getting boo-ed!

    DIURETIC REBOUND
    Finally, there is the horrific post competition time of high GI carbs, salt, no training for a week, and no intake of diuretics which can lead to the infamous "rebound". The combination of all of these things can cause the full body adema (holding excess water) causing the athlete to appear like the stay puff marshmallow man. It's an extreme reversal of the sodium/water scheme resulting in the opposite effect. Some people will get ankles and calves that swell up so bad that poking the area with a finger will leave a pitted mark from the adema. A clean diet, cardio and a mild diuretic can ease this state which is very unhealthy. After my first show I gained 25lbs in two days, and another 10lbs in the following five days. This year I only went up 15lbs over my contest weight in one week.



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    Last edited by Presser; 01-31-2020 at 02:37 PM.
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    NPC Pre Contest Strategy. 16 weeks out to Show. Diet Training & Steroid Cycle Info

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    very detail alot of info thanks
    ONE MORE REP YEAH BUDDY

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    Solid Info! I hope this is good info I can trust. I copied this to a folder on my desktop. I am doing my first show next year so this should help a lot! The show I am doing starts the end of March. Not sure if that is standard for all NPC? That means mid November I have to cut out all cheat meals and eat clean through the holidays. Fuck that will be tough! Gotta man up though.
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    Quote Originally Posted by DefMetalLifter View Post
    Solid Info! I hope this is good info I can trust. I copied this to a folder on my desktop. I am doing my first show next year so this should help a lot! The show I am doing starts the end of March. Not sure if that is standard for all NPC? That means mid November I have to cut out all cheat meals and eat clean through the holidays. Fuck that will be tough! Gotta man up though.
    if you scroll down to the bottom of the forums main page listings, you will see OLD Archived forums, and we have a very very good Contest prep forum, everything you need to know is listed in that forum! Loads of competitors from local, national and pro shows have posted great prep info and helped a lot of guys in that forum!
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    Quote Originally Posted by Presser View Post
    if you scroll down to the bottom of the forums main page listings, you will see OLD Archived forums, and we have a very very good Contest prep forum, everything you need to know is listed in that forum! Loads of competitors from local, national and pro shows have posted great prep info and helped a lot of guys in that forum!
    Sweet! I will be digging that up! Boy this is gonna test my manhood! haha. This certainly isn't for bitches!

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    Quote Originally Posted by DefMetalLifter View Post
    Sweet! I will be digging that up! Boy this is gonna test my manhood! haha. This certainly isn't for bitches!
    I wouldn't call it Man Hood, but it will certainly test your "Will" and I can tell you from experience, you will have a lot of those little talks in your head with yourself, your inner voice i guess ya call it.

    You know the voice where you call yourself by your own name, talking yourself into pushing further, continuing, your better then everyone else, that voice. I remember during football and having to run miles and sprints in pads, i would have conversations with myself that would go like this :

    come on presser, just another mile, come on man if you quit ur a pussy, come on presser your better then all these other guys, don't you quit you mother fucker, lol, of course my real name isn't presser but you get the point, anyhow bodybuilding competition and preparation is close to that in my opinion, at least the hard core dieting, starving and loads of cardio had me talking to myself in my head just like when i played football! I was always hungry and angry and went to bed early just cause i was drained, it gets better and easier after your first show, but being a perfectionist, i drove myself nuts my first show. And my inner voice sometimes even said shit like this: "i swear to GOD if she keeps eating carbs in front me I'm going to kill her" "no calm down presser, she knows not what she does" maybe that last one was GOD i don't know. lmao

    anyhow, best of luck to ya brutha, and sorry for the long rant, but thats how it was for me!
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    Nice post!
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    All information discussed on these forums is purely for entertainment purposes

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    The mental part is the worst. Well... that depends on your spouse or significant other. Your girl will need the patience of a saint. Some days I was retarded... others I was just a total asshole. It's definately something that everyone should experience. Afterwards you will have a newfound respect for what the mind can achieve over the body
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    The Dude Abides

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    agreed
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    for the guys we have competing this year! Pretty basic info for some of the people who are doing their first shows,
    NPC Pre Contest Strategy. 16 weeks out to Show. Diet Training & Steroid Cycle Info

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    Who is the guy that wrote this? Sounds like he must be a pro! Man that is a lot of detail on every week of what to do? Holy smokes. I don't know how you could have a job and get all this done! Cardio twice a day! Yikes. I hope I make it.


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    Pro? That's just the average NPC show details Brutha lol if your going to do it then do it right and go balls to the wall, after all it's your mostly naked body on stage in front of everyone! So hell yeah you get down like that Brutha lol and you'll be just fine cause you'll wanna bring ur A GAME
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    Oh and you don't wanna be the guy on stage that everyone in the audience is talking about saying shit like " damn doesn't he have any friends who are truthful to him" lol cause there's always those fools out there to with no business being out there lol
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    Awesome post, loved the detail, makes me hungry to do one. 2 years...... then I might give it a whirl.
    All statements from Get_Swole are strictly fictional none of the statements should be taken seriously or literally.

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    Quote Originally Posted by Get_Swole View Post
    Awesome post, loved the detail, makes me hungry to do one. 2 years...... then I might give it a whirl.
    2 years, geeeeesh
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    Quote Originally Posted by Presser View Post
    Pro? That's just the average NPC show details Brutha lol if your going to do it then do it right and go balls to the wall, after all it's your mostly naked body on stage in front of everyone! So hell yeah you get down like that Brutha lol and you'll be just fine cause you'll wanna bring ur A GAME
    I don't mind the hard work. I know I can do it. What scares me is seeing the complicated details of this thread! I feel like I don't know wtf I'm doing! Man I feel like I need someone to hold my hand through this and tell me what to do and when to do it. Lol. Geesh! I see it will really get tough about 4 weeks out. I'm still gonna go for it with the knowledge I have in dieting and guess just keep studying as I go what to do with diet, etc.
    im already going against this though as I am currently cutting at more than 16 weeks. My bf is just to high to stay on with a bulking diet.
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    Quote Originally Posted by DefMetalLifter View Post
    I don't mind the hard work. I know I can do it. What scares me is seeing the complicated details of this thread! I feel like I don't know wtf I'm doing! Man I feel like I need someone to hold my hand through this and tell me what to do and when to do it. Lol. Geesh! I see it will really get tough about 4 weeks out. I'm still gonna go for it with the knowledge I have in dieting and guess just keep studying as I go what to do with diet, etc.
    im already going against this though as I am currently cutting at more than 16 weeks. My bf is just to high to stay on with a bulking diet.
    Youll be fine Brutha! It's normal to psych yourself out a little bit the first go around! And we have plenty of guys here to help you every step of the way every day!! Remember NORMAL SUCKS! Lmao
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    Hey Def. If u need anything man PM me broski. I love contest prep
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    Quote Originally Posted by cloudstrife1218 View Post
    Hey Def. If u need anything man PM me broski. I love contest prep
    Thanks bro.


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    Solid POST!
    Your Character Is In Your DEEDS. Not Your Dreams!

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    Quote Originally Posted by Presser View Post
    THE PRECONTEST STRATEGY
    by capinatl

    NPC SHOW BASICS
    Often the weigh-in occurs on the Friday before the Saturday competition. Sometimes both options are offered; an early weigh-in on Friday and one Saturday before pre-judging that takes place in the morning, sometime around 10am. The competition and placings all occur during pre-judging. If you are in a line of 9 guys and you are on the inside doing your quarter turns for the judges and they ask you to switch places with someone on the outside - that's a bad sign. If you are anywhere off dead center and they ask you to move inside to the middle, that means you are in the top of your class, this is termed a "callout". So, with 9 guys, if you are on the outside after the quarter turns you can bet you took 8th, or 9th. Look into dead center and you will know the top three. The winner is usually kept in the middle with second and third on either side (those two can be a guess). Cumpulsory poses are called out by the head judge; double-back-bi, front lat spread, etc. Some shows have individual posing routines that are 60 seconds with no music, bigger shows may leave that out to speed up the process.

    Once you leave the stage the hard work is done. Pre-judging backstage is often tense, while I've experienced much looser environments at night. The night show is all for the crowd, time to show off and get cocky on stage. It's all about having fun at night. After your music routine lasting 60-90 seconds their will be some quarter turns and compulsories for the crowd to make it look like the competition is actually happening at this time. However, if you look at the judges they are up walking around, getting coffee, etc. The winner of each class finally returns to the stage for the overall. There are six weight classes in the Men's Open division:

    BW = Bantamweight...........143 1/4 lbs and lower
    LW = Lightweight................143 1/4 lbs - 154 1/4 lbs.
    MW = Middleweight.............154 1/4 lbs - 176 1/4 lbs.
    LH = Light heavyweight........176 1/4 lbs - 198 1/4 lbs.
    HW = Heavyweight..............198 1/4 lbs - 225 1/4 lbs.
    SHW = Super Heavyweight...225 1/4 lbs and higher

    Quarter turns are called, compulsories, and finally a pose-down to music. The overall winner of the class winners gets the overall trophy, and the show is over. Time to eat.

    -----------------------------------------------------------------
    GOLDEN RULE #1: Find someone you trust and ONLY listen to them.
    -----------------------------------------------------------------
    GOLDEN RULE #2: If it tastes good you can't eat it.
    -----------------------------------------------------------------
    GOLDEN RULE #3: If it tastes good you can't eat it.
    -----------------------------------------------------------------

    WEEKS OUT OVERVIEW
    Chronologically detailed by "weeks out" from the show date. All shows take place on Saturday.

    DRUG OVERVIEW
    The compounds listed here can differ greatly. Anavar, masteron and primobolan are also quality cutting enhancers. This is not the exact regimen I followed but I attempted to follow this stack. I actually left out the EQ and skipped a lot of injections particularly from 3-4 wks out. There was no strategy in skipping injections - I was just sick of them. My GH dose is higher than many use, but for most the ED dose is financially related. The primary scheme followed is bulking drugs from 16-9wks while dieting, then cutting drugs at 9wks, and finally short ester cutters from 4wks out. I did not use insulin, although I assume most serious competitors use the short acting insulin for filling out. For those who think using drugs will make or break you - you are mistaken. I did half the doses this year then last year and came in 5 times more vascular, hard and lean. It's all about the food - whole foods.

    ED (QID) = Every Day / EOD = Every Other Day / BID = Bi-daily / E3D = Every 3 days

    TRAINING OVERVIEW
    Expect to be in the gym 3-4hrs per day. The low carbs and high intensity training will offer no "extra" energy for other interests; girlfriends, work, family, friends, etc. During precontest training I accomplish little else than just making it to the gym and getting through my routine. The closer the show gets the more reps I complete, and around 7-8wks out I hit my weaker body parts twice a wk, once heavy and the other day with light with high reps. Legs are also hit hard twice a wk at 6wks out - this does not include the 20 minutes of straight no weight lunges that occur once per week. Next year I will only do weighted lunges with about 80lbs on my back, aka, "country-mile lunges". Striated glutes I hope to be the result of the use of heavy weight.

    DIET OVERVIEW
    When I'm asked what diet can be followed to lose weight my simple answer is the backbone of a precontest diet (save carb cycling and depletion). 6-8 meals per day of varied protein sources that include chicken, fish and lean beef. Protein shakes don't cut it - whole foods are crucial in retaining your lean body mass. Carbohydrates at 300 grams a day from potatoes, rice and oatmeal offer a low glycemic index and just enough value for muscles to stay full and have energy for training. Sweet potatoes, brown rice and oatmeal are preferred over the white potato and white rice options for competitors. Mashed, overcooked potaotes and instant oatmeal are unacceptable as the GI is raised. Throw in two 40 minute intese cardio sessions a day and anyone will average a 3lb wk fat loss.

    GI = glycemic index (https://www.glycemicindex.com/)

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

    16 WEEKS OUT
    The "eat clean" mentality starts here. The last of the cheat days. I'm listening to every song I hear for a good posing count.

    DRUGS
    Test-E 875mg wk
    Tren-E 600mg wk
    GH 6iu ED

    TRAINING
    Heavy weight, low reps, still thinking mass. One cardio session per day 30-40 minutes.

    DIET
    Bulking diet, continue protein shakes, high calorie, eliminate sugars and reduce other high GI carbs.

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

    13 WEEKS OUT

    DRUGS
    Test-E 875mg wk
    Tren-E 600mg wk
    GH 6iu ED
    Anadrol 50mg ED (4wks)
    ECA Stack, 2 caps BID

    TRAINING
    Heavy weight, yet the 10-8-6 rep sets turn to 12-10-8's. Seriously speed up the routines here and include supersets for all muscle groups after the first exercise which is a compound movement. This will help burn calories. Lunges start at twice per wk. One lunge session is 20 minutes of straight lunges, the other is with 60lbs of weight on a leg day supersetted with extensions, curls and leg presses. Cardio doubles start now with two 45-50 minute sessions ED. Some cardio on Stairmaster, the rest typically on treadmill at a 7-7.5 incline at a 3.7-3.8 speed. Long strides at an incline will burn hams and glutes. This is important.

    DIET
    Protein shakes continued, 3-4 carb meals per day, attempting to comsume more whole foods. Daily carbs do not exceed 300 per day. The only carb sources acceptable at this time are: Oatmeal, Sweet Potatoes & Brown Rice. All are eaten plain. Dairy products are removed, excluding the occaisional slice of cheese. Whole food protein sources include mostly chicken, then lean beef and fish. Fat intake is low.

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

    9 WEEKS OUT
    The metabolism really starts to kick around this time with weight dropping at 3 solid lbs per wk. GH doubled to BID administrations. Taurine 1500mg BID is added to defeat clen & tren cramping. Attitude starts to get volatile at this time.

    DRUGS
    Test-E 875mg wk
    Tren-E 500mg wk
    GH 6iu ED BID
    EQ 600mg wk
    ECA Stack, 2 caps BID
    Clenbuterol 120mg BID (2wks on / 2wks off > 9-8, 6-5, 2-1)

    TRAINING
    Supersets continued, volume increased. Legs are hit 2x per wk, once light with very high reps (25-50) the other remains heavy with reps staying 12-15 per exercise. Weak muscle groups are hit 2x per wk. Abs are done 5x per wk, calves 3x per wk. Cardio remains two sessions 45-50 minutes, yet the first 39 minutes are done on the Stairmaster, and the remianing time can be completed on a bike, or preferrably treadmill. Posing practice begins and I attempt to get in 3 sessions a week.

    DIET
    Protein shakes discontinued. Only whole foods eaten. Attempt to consume 450g of protein per day. Carb cycling begins;
    Day 1: 250g in three meals
    Day 2: 250g in three meals
    Day 3: 75g in one meal midday
    ...and repeat the 250/250/75g carb cycling until 2wks out.

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

    6-4 WEEKS OUT
    Make it or break it time! Short esters are preferred 6-4wks out. EQ is discontinued at 4wks. T3 starts at 4wks, clen is upped to 160mcg BID at 4wks as well. It's also at this time that everyone who thinks they know something start offering unrequested advice for my remaning contest prep - but, that's OK, because I remember Golden Rule #1. I have little tollerance at this time so I've found a simple head nod and a, "Yeah, I think I'll give that a try" gets me out most conversations quickly. At 4wks I'm leaning out pretty well and started to turn heads and get frequent comments in the gym. By now I've dropped about 30lbs, averaging 3.3lb losses weekly. I sweat profusely at night and the AC is kept at 60 so that it runs 24/7. I never get more than 4-5 hours of sleep at night. Waking for urination occurs at least 4 times a night. My metabolism is screaming and my body is hot all day and night. I'm lucky to get 5-6 hours of sleep per night at this time and afternoon naps are frequent. Intimate relationships start to suffer here. Getting angry is easy, and cooling off takes an eternity.

    DRUGS
    Test-E 875mg wk (move to Test-P, 150mg EOD)
    Tren-A 100mg EOD
    GH 6iu ED BID
    EQ 600mg wk
    ECA Stack, 2 caps BID
    Clenbuterol 120mg BID (2wks on/2wks off > 9-8, 6-5, 2-1)
    T3 50mcg BID, and at 4wks out 75mcg BID
    Winstrol injectable at 50mg ED or doubled for an oral dose.

    TRAINING
    Supersets, high volume, strength dropping rapidly. Finding someone else to work out with is a must for me at this time as I just can't harness the mental fortitude to really push it, but with someone I will never let myself get punked. Posing practice begins daily - at least 30 minute sessions of compulsories and quarter turns. I free-style my music routines so I don't practice for the night show posing.

    DIET
    High protein and continued carb cylcling with a 250/250/75g scheme. High GI carbs are starting to call my name now, and diet breakdown intervention protocols are implimented. I've found that if I never skip my meal frequency of 2 1/2-3hrs I stay on my diet. It's when I'm sick of chicken and don't eat for 5 or 6 hours is when I break down and start rummaging through the cupboards like a heroin addict. Last year my story was 17 poptarts 3wks out at 2am. This year I found some very old, very stale vanilla cookies. I ate three and tossed the rest of the pack loosly into the trash as a preventative measure. 5 minutes later I was circling for the trash looking for any cookies that may have not touched any other discarded materials in the container. I managed to find 4 cookies to eat that met my standards of sterilization. The mind game is really on now.

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

    3-2 WEEKS OUT
    The mind starts offering it's own physique criticism here; "I'm way too fat - I'm so far behind, I'm flat as a pancake, etc..." At 3wks out a third eye is needed for accurate criticism. I can't stand anyone, I don't want people near me, the way my girlfriend drives ****es me off, and I have sudden urges to yank people out of their cars and strangle helpless puppies.

    DRUGS
    Test-P 150mg EOD
    Tren-A 100mg EOD
    GH 6iu ED BID
    ECA Stack, 2 caps BID
    Clenbuterol 160mg BID
    T3 75mcg BID
    Winstrol injectable at 50mg ED or doubled for an oral dose.
    Halotestin 20mg ED 2wks out / 40mg ED 1wk out

    TRAINING
    I'm weak, so it's all heavy to me at this point. 15-20 reps, supersets, long workouts, and cardio doubles using the Stairmaster for the first 30 minutes twice a day. One day per week my leg routine consits of presses with a 20-30-40-50 rep count.

    DIET
    My diet guy will be looking at me regularly and tweaking my carbs. Around 3wks out I was cycling carbs lower with a 150/150/50 rotation. At 2wks out I carb depleted on Sat and Sun, then returned to the 150/150/50 rotation. Restaurant food is no longer allowed at this time. I start smelling obscure foods, like grilled cheese sandwiches and tomato soup only to find it's a steak someone is eating at the table next to me. Multi-minerals added at twice label suggestions to prevent cramping. I also added Fiber Con fiber tablets to keep my gastrointestinal tract moving along.

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

    THE LAST TEN DAYS
    All injections of AAS & GH are discontinued. They hold water, and it's too close to get unlucky with a bad shot and have a lump in your deltoid on stage. Orals continued through Friday, excluding clenbuterol which causes cramping, so I've stopped that on Thursday. My girlfriend keeps telling everyone we know I'm and asshole right in front of me - and for some reason it's the only time I smile anymore. At this point I just want it all to end. Regular posing occurs daily for about 15 minutes at a time. This will help pull glycogen into the muscle tissue. For the same reason, R-ALA is taken 200mg 20 minutes before each 60g carb meal.

    SODIUM LOADING, DIURETICS & DISTILLED WATER

    On Thursday, 10 days out I sodium load consuming as much salt as I can for six days. I've been told only Sea Salt will accomplish this, but table salt seemed to work very well for me.

    WEDNESDAY: Aldactone 50mg BID
    THURSDAY: Aldactone 50mg 8AM / Aldactone 25mg 8PM / Aldactizide 25mg 8PM
    FRIDAY: Aldactone 25mg 8AM / Aldactizide 25mg 8AM / Aldactone 25mg 8PM / Aldactizide 25mg 8PM
    SATURDAY: Aldactone 25mg 8AM / Aldactizide 25mg 8AM / Aldactizide 25mg 3pm

    Tuesday I drink 2.5 gallons of distilled water, Wednesday 2 gallons, Thursday 1.5 gallons and from Friday morning to about 2pm I drink 1.5 gallons of water and stop. From that point on I only consume enough water to swallow pills. When I become obsessed with water, about midday, I chew on ice in attempt to quench my thirst.

    At this time ice is the best thing I've ever had. People talk about how they cannot wait to eat pizza, but the reality is water is what we all want to consume (unless you didn't get dry).

    CARBOHYDRATE DEPLETETING & LOADING

    Saturday and Sunday I carb depleted, and started the infamous carb loading phase on Monday. A third eye is crucial at this time so I know how many carbs to eat as my cerebral function is running at about 15%. Mon-Thur carbs are all sweet potatoes, only sweet potatoes.

    MONDAY: 150 grams
    TUESDAY: 150 grams
    WEDNESDAY: 250 grams
    THURSDAY: 400 grams

    FRIDAY the real carb loading begins. One unsalted white potato every 2 hours and not a minute longer. I was right on at about 1:45 between each potato. R-ALA was used all day on Friday and Saturday, 200mg twenty minutes before each carb meal. The function of the carbs filling up my muscle tissue and pulling water out of my subutaneous tisse is the goal of carb loading. Some water is needed for this to occur. Starting white potatoes at such frequency any earlier than Friday could put me at risk of "spill over", or when I've taken in so many carbs the water returns to subcutaneous tissue. Protein was also comsumed but not feverishly. If I was super flat from the low carbs and diuretics I would have skipped to protein intake to save room for more carbs. Remember, no water after 2pm, and in conjuction I consumed 1 cup of dried oats. At 4pm I had a T bone with a plain side of pasta, more white potatoes, and repeated the steak and pasta again at 8pm. Before bed I ate another cup of dried oats. I slept 2 hours which is 30 minutes more than last year so I guess I was pretty relaxed. Upon getting up in the night I may eat some pototoes or dried oats again.

    SATURDAY is a great day for all the bodybuilders. The classic morning meal is 3 pancakes, syrup and eggs. Still no water. Between breakfast and pre-judging I ate blended peanutbutter and honey spread over rice cakes. Well, mostly topping and a little rice cake, LOL. Then it's high and low GI carb time. At this point almost anything is allowed excluding diary, sodium and water. I consumed some trail mix, 3 bananas, 3 plain burgers with just lettuce and bread, and anything else people wanted to share with me. A few minutes before stage time I eat sugar to aid in vascularity. Niacin is also taken throughout the day to aid in vascularity as well as vasodilation optimizer sprays like Hot Stuff by Pro Tan. A lot of guys eat chocolate but I don't want to have any gastrointestinal issues at this time so I stray from chocolate. One of my fellow competitors from my gym was still eating dried oats with peanut butter backstage.

    Theoretically, sodium could be consumed now but then no water at all could be taken, even sips. I'm too thirsty to want to make dehydration worse so I didn't test this theory out. I've also been told that dairy fats (like ice cream) can be consumed as it takes 7 hours for the fat to affect water subcutaneously. I wasn't willing to test this out either. Multi-Minerals are taken every few hours to prevent cramping. Some competitors use an enema early in the morning to flatten out their lower stomach and reduce a constipated feeling, hence my use of the Fiber Con. I've also heard of many guys using 50mg Anadrol ED to fill out on Friday and Saturday but I don't have problems filling out. I'd use short acting insulin before I went the drol route.

    It's a very long wait backstage if you are in the Men's Open class as all female, novice and masters divisions will go out on stage before you. Expect to wait 2-3hrs. This is when I hang out in the hall and visit with anyone willing to come backstage, of which there are many. I think it's also my obligation to compliment groups on their way out to the stage (for prejudging, particularly) that they look great, good luck, etc. This puts me at ease and give me a boost in confidence. When you are called by the backstage handler/expeditor he will forewarn you to get oiled up and pumped up. Original Pam is used by most males for oil - yessir - the spray on kind. Your tan should have been completed Friday night with nothing more than a touch-up on Saturday am if needed. I use Pro-Tan, many female figure competitors use Jan Tanna. A lof of guys do a complete workout backstage to pump up, but what this does is load the muscle full of blood which smooths out the cuts. Sure, you will be bigger, but you will lose the cuts. I grab the 20lb dbs and do about 15 slow reps of lateral shoulder raises, curls and kick-backs. About 8 standing lunges on each leg and I'm ready for the stage.

    After pre-judging the handlers will tell you to stay dialed in as the final placings will come down to the night show. Going home you have a rough idea of where you have placed, but the night show really doesn't mean a thing. The judges hand in their cards after prejudging and judge nothing more at night than the overall when each class winner poses down against the other. They tell you it will finally come down to the night show so the athletes don't come back all bloated up. If the night crowd sees a high placement bloated they will boo the judges as they think placements are incorrect. It's all a scheme to keep themselves from getting boo-ed!

    DIURETIC REBOUND
    Finally, there is the horrific post competition time of high GI carbs, salt, no training for a week, and no intake of diuretics which can lead to the infamous "rebound". The combination of all of these things can cause the full body adema (holding excess water) causing the athlete to appear like the stay puff marshmallow man. It's an extreme reversal of the sodium/water scheme resulting in the opposite effect. Some people will get ankles and calves that swell up so bad that poking the area with a finger will leave a pitted mark from the adema. A clean diet, cardio and a mild diuretic can ease this state which is very unhealthy. After my first show I gained 25lbs in two days, and another 10lbs in the following five days. This year I only went up 15lbs over my contest weight in one week.
    Hi..first off all very good words and tricks.when you told us 3 pancakes in final day what do you mean inside the pancakes
     

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    I know a lot of our competitive members are finding this thread and if you have any questions with your show preperation, be sure to check out our diet section run by 3j Nutrition Network Our In house Diet, and Prep Guru.
    NPC Pre Contest Strategy. 16 weeks out to Show. Diet Training & Steroid Cycle Info

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    Bumping this up for 3J since he doesn't know how to use the search button on his own site ��
    NPC Pre Contest Strategy. 16 weeks out to Show. Diet Training & Steroid Cycle Info

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    Looking for the NPC , IFBB final week pre-contest prep cycle, with water, and carb depletes and loads, if anyone has it bump it
    Thanks IronJulius thanked for this post
     
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    Quote Originally Posted by Presser View Post
    Looking for the NPC , IFBB final week pre-contest prep cycle, with water, and carb depletes and loads, if anyone has it bump it
    Going to look for this next but bumping this thread
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    Do people still cut water leading up to a show?
     

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    That's good info. I have a long road ahead of me. ugh
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    Fear No Man In This World... Nor the Next

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    I carb cycle but not for 3 meals a day but 6 meals a day. This is a good base guideline.

    You cannot follow someone elses guidelines and achieve A game results most of the time because we are all different. It's nice to have one as a starting point then tweak it as your body reacts to the different stimuli.

    I'm currently getting ready for the Masters Nationals on July 21st in Pittsburgh. Last year was my first year of competing and I learned a shit load and now it's time to get that pro card. Each show I got better and better through trial and error.

    My secret weapon is a quart of ben and jerrys cherry garcia at 5am the morning of pre judging.
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    Stepping out on that stage the first few times is challenging but after that it's addicting. Especially if you are on point and can get the crowd to hopping with your posing and music selection.
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    Quote Originally Posted by LeatherHead View Post
    That's good info. I have a long road ahead of me. ugh
    Speaking of which, hows it all coming along ? The show prep training etc...

    Also, i pmed you a while ago, not sure u got it, but i asked about whether your female friend wanted to rock our tights, and tops? I havent uploaded pics to store but can send you some to see if ya like.

    Anyhow, great overall thread on contest preperation!

    We need a Mens Physique Contest prep guide, as I would love to see the basic prep protocols side by side and see how it varies between the two (bodybuilding & Mens Physique)
    NPC Pre Contest Strategy. 16 weeks out to Show. Diet Training & Steroid Cycle Info

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    brother how long did your weight start?
     

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    Pre contest guide for bodybuilders , mens and womens physique athletes alike, though we could use a guide for each, as it is the little tweaks, and changes or nuances if you will that are what make and break a competitor
    NPC Pre Contest Strategy. 16 weeks out to Show. Diet Training & Steroid Cycle Info

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    Best precontest steroid cycles:

    Pre-Contest/Cutting Cycle
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Week 1 Deca Winstrol Deca
    Week 2 Winstrol Deca Winstrol Deca
    Week 3 Winstrol Deca Winstrol Winstrol Deca
    Week 4 Winstrol Deca Winstrol Deca
    Week 5 Winstrol Deca Winstrol Winstrol Deca
    Week 6 Winstrol Deca/Winstrol Winstrol Deca/Winstrol
    Week 7 Winstrol Winstrol Winstrol
    Week 8 Primo Parabolan Primo Parabolan
    Week 9 Primo Parabolan Primo Parabolan
    Week 10 Primo Parabolan Primo Parabolan Primo
    Week 11 Parabolan Primo Parabolan Primo
    Week 12 Parabolan Primo Parabolan Primo Parabolan
    Week 13 Primo Parabolan Primo Parabolan Primo
    Week 14 Parabolan Primo Parabolan Primo

    Deca mean 100 mg Deca.
    Winstrol mean 50 mg Winstrol
    Primo mean 100 mg Primobolan Depot
    Parabolan mean one ampoule of Parabolan

    From week 7 through 14 you should include ECA. That's 50 mg Ephedrine, 200 mg Caffeine and 200 mg Aspirin three times per day.



    Post Cycle Therapy
    After all steroid cycles men should use Clomid to help restore natural testosterone production in the body. Testosterone boosting supplements such as Tribulus Terrestris are also helpful in raising natural testosterone production. About 1-2 weeks after your last injection you should take 50mg of Clomid each day and 500mg of Tribulus Terrestris twice per day for 3 weeks.
    Some people also like to load up on Creatine after a steroid cycle to help maintain their gains and prevent a post cycle crash.
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    NPC Pre Contest Strategy. 16 weeks out to Show. Diet Training & Steroid Cycle Info

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    Great read!

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    Quote Originally Posted by Presser View Post
    We need a Mens Physique Contest prep guide, as I would love to see the basic prep protocols side by side and see how it varies between the two (bodybuilding & Mens Physique)
    YESSSSSSSSS


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    Quote Originally Posted by Toast_Eater View Post
    YESSSSSSSSS


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    Lets Starts With Yours Brutha. Maybe share your Cycle and Prep leading up to your Mens Physique Contest.

    Do you have contest coming up?
    NPC Pre Contest Strategy. 16 weeks out to Show. Diet Training & Steroid Cycle Info

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    I do.
    But for the sake of privacy I can’t share a lot of the important details like photos or placing...
    I don’t mind documenting but I’m not sure how valuable it would be....


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    GUIDE TO GETTING STAGE READY. BODYBUILDING CONTEST SHOW PREPERATION! DIDNT WANNA LOSE THIS PAGES BACK AND DONT NEED TO MAKE IT A STICKY THREAD, AS WE HAVE ENOUGH!

    BUT ITS A PRETTY IMPORTANT BASIC GUIDE FOR THOSE WHO WANNA TAKE IT TO THE NEXT LEVEL AND STEP ON STAGE
    NPC Pre Contest Strategy. 16 weeks out to Show. Diet Training & Steroid Cycle Info

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    Its that time of year! So for those guys looking for some guidance on contest preparation i thought i would revive this thread which offers timeless strategy for competitors which i find to be priceless info!

    YOUR WELCOME!
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    NPC Pre Contest Strategy. 16 weeks out to Show. Diet Training & Steroid Cycle Info

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