11 Tips for the Aspiring Bodybuilder

Check out my video on this...

I've been toying with the idea of going back to bodybuilding for a while now.

Funny enough having competed before and already having a strong foundation didn't make my decision any easier. Why? The mindset is 50% of the key to success. So whilst I was grinding my brain cells several questions popped up, but the main one was - 'where do I start?'.

Which would make anyone think - 'you've done it before, why is it a struggle now?'

Well, like I said, convincing yourself to start and keep at it, counts as much, if not more than the number of reps I put in at the gym. But that got me thinking some more... What did I do well the first time arround, that got me my N.A.B.B.A trophy? And I came up with the list below:

1. Set a Clear Goal and...

2. Visualise the Outcome

I set out to compete and win!

I did not set out to just look better, to feel better. I set out to win a trophy in bodybuilding. That image was my drive, day in, day out. I visualised it, I said it, I lived the happiness and excitement of having won even before I did. I had a winner's mentality so I signed up for a competition with only 10 weeks to go.

And what is "better" anyway? "Better" is not a measure of success, it's barely a measure of progress. You need a baseline and a time-bound target against which you can monitor your workouts.

We say we're doing better when we can see that we have lost inches, dropped a few lbs and rep count has increased.

Which brings me to ...

3. Monitor Your Diet

I downloaded MyFitnessPal and started counting my kcal, macros and micros.

It's key to remember that 1kcal does not equal 1kcal. What do I mean? 1kcal of chocolate is not 1kcal of broccoli, so if you think that hitting 2000kcal per day will get you there, think again. 2000kcal consisting mainly of sugar will not get you that trophy. Making sure I consumed more protein was also a very important measure.

In monitoring your diet, I recommend getting a scale. Look up the various ingredients/ foods both in uncooked and cooked form.

4. Prepare Your Meals in Advance

Bodybuilding requires discipline. But let's be honest, we have jobs, families, responsibilities. You won't be able to dedicate 100% of your time to this. So you need to set yourself up for success.

If your bodybuilding plan requires you exercise 10h per week, that time has to come from somewhere, so meal planning allows you to get some of those hours back. And it ensures you get in healthy kcal that will help you build muscle. Have food with you when you're out and about. Fast food won't tempt you when your stomach is full.

Meal planning also helps reduce the time spent grocery shopping. In and out, like Tom Cruise in 'Mission Impossible", make a grocery list and stick to it. It comes out cheaper in the long run too. You'll need that money for tanning.

5. Cycle Your Carbs

A couple of weeks before the competition, I started carb cycling. It helped my muscles look more defined, helped me "cut" that last bit of water weight and the last bit of subcutaneous fat. When the goal is to display every muscle fiber in your body, 3 days of cutting carbs can make the difference between 1st and 2nd place.

Keep in mind that higher carb days will make your muscles look fuller, so depending on where you are in your bodybuilding journey, that may be something you want to look into.

Carbs do play an important role in overall health, so don't go on a 4 weeks of low carbs when your workout burns through 1500 kcal. You'll pass out at the gym.

6. Keep a Workout Log

To build muscle you need to increase your workload.

So you can increase the repetitions with the same weight, or you can do the same number of reps but increase your weights. Which I, personally, prefer to do.

Unless this is your life, your job, nobody has 3 hours per day to spend in the gym. Increase your weights gradually though, otherwise you're risking getting injured.

By keeping a workout log, you'll be able to monitor your reps and weights and see how you're progressing.

7. Stretch Your Muscles

Stretching increases your range of motion and flexibility, helping you get more out of your workout and at the same time, significantly reducing the risk of injury, which can take you out of the competition even before you started or cause permanent damage.

8. Practice Your Pose

Posing is probably one of the greatest tools at your disposal to get the physique required to compete. Looking good on stage is what bodybuilding is all about. Yes, you'll be more athletic and have a more attractive body, but that's not your (only) goal.

Posing will give you an extra level of sharpness to the muscles and you'll remember the poses at the gym, allowing more creativity in the workouts and, overall, improve your stage presence.

9. Pick the Right Trunks and Tan

Competition day is here!

You've cut the carbs, you've done the workouts, lines are coming in nice and clear. So you need to be able to show them. Picking the right trunks and tan will bring out your best features. Don't go too dark or too light, if you're washed out, those lines won't be visible and all that work and dedication won't be in the spotlight (pun fully intended).

10. Make Sure You Can Pump Backstage

Muscles look better when fresh out of the gym, so shortly before going on the stage, make sure you've done a few reps. Not all places have weights, so if you have any resistance bands, or dumbbells you can take with you, do it. You'll feel more confident, and confidence comes across on stage.

And Finall11. Be Mentally Prepared

Bodybuilding is a mental sport. If you're saying you've not had those days when you just want to lie in bed, get a couple of extra hours of sleep, well... we both know you're lying.

If it was easy, everybody would be doing it. And it's especially hard when you've been at it for a while, and you're tired; when you're at a BBQ and everyone seems to be living life except you. Also, alcohol is a big NO. Cheating once, sure, we've all been there, but I'd say the last 2-3 months before your competition should be as dry as the Sahara desert.

Remember why you're doing this.

In conclusion...

I'm starting again. I'm looking out for competitions that I can sign up for, going for 1st place this time. But apart from that, I'm keen on seeing how my experience is going to shape this competition. So stay tuned here and check out my Youtube channel and if you have any other tips or just want to share your experience, do it, let's keep each other motivated! In the meantime, keep pumping!