The complete contest prep guide pdf download

Previously, people were left with 2 options: 1 Be on a diet forever or 2 regain the weight. Now there is a third option: Through the process of reverse dieting it can be possible to maintain lost weight and live a sustainable lifestyle.

Learn how, from myself and the man who pioneered the concept, Dr. Layne Norton. Book Description. My new book includes over of my Original recipes that are going to make your next contest prep or fat loss diet so much more enjoyable! Recently he unleashed an ebook which is extremely long and in depth, all about the process of preparing to go on stage in a physique competition, and even though I have no interest in stepping on stage it intrigued me.

So while it was a far better buying experiences than most of the online sales experiences I have to admit that my first read through of the books ok left me annoyed. Because it is being pitched as a comprehensive page book, which suggests there is a ton of information packed in there. However it could have easily been shaved down by a hundred pages or so.

Sneak peak from my Complete Contest Prep Guide ebook!!! Take my friend Brian Whitacre here. As you can see he is VERY lean on the left. Most people would consider this stage ready. Would you believe he lost almost another 10 lbs to achieve what you see on the right?

Looking shredded onstage is a whole different ballgame than getting under the perfect lighting in your house at the perfect time of day and snapping a selfie. When it comes to choosing from the many different powerlifting programs and powerbuilding programs available, there are countless opinions and everyone will likely have a different take on which is best.

I trust what he says, bec This is an easy-to-read book with all the information one would need to prepare for a bodybuilding competition. I trust what he says, because his information parallels with information I've learned from my personal training certifications, and he backs everything up with scientific material.

View 1 comment. Jan 13, Andrea rated it liked it. This book was a wealth of information about body building contest prep. I am not planning on competing, but I wanted to learn more and educate myself on the process. View 2 comments. Marko Spasic rated it liked it Apr 28, Ilyas Amahri rated it it was amazing Jan 18, Toni Borisov rated it it was amazing Mar 27, Cody rated it it was amazing May 21, Jonathan Mahoney rated it it was amazing Dec 27, Leninraj Gopinathan rated it it was amazing Jun 18, Jessica Van Den Heever rated it it was amazing Jan 26, Adam McCourt rated it really liked it Apr 29, Jasper rated it really liked it Aug 04, Shikhar Chugh rated it it was amazing Sep 28, Mayank rated it really liked it Sep 05, Augustine St.

Wake up early and try to get in about three meals before pre-judging begins. Eat the same foods as the day before, but try to sip just enough water to get each meal down. Try to relax and remain calm backstage, but make sure to pay attention to what is going on so you know exactly when you need to start preparing to hit the stage. Take about 15 minutes to pump up with some high-rep sets of a few basic exercises. Once you have a nice pump, all you need to do to keep it is practice your poses.

But more than anything, remember to have fun. Enjoy the experience and feel proud of yourself for putting in all the work and sacrifice needed to get you there! Looking to tighten your midsection? Follow these tips from men's physique's best. Read article. Weeks Diet and Meal Plan Below you will find a list of high-quality foods that can be included in your diet for the first four weeks of prep, as well as a sample meal plan so you can see how to put things together.

Carbohydrates: Brown rice, white rice, sweet potato, white potato, whole-grain bread, oatmeal, cream of wheat, quinoa, rice cakes, pasta, carb powder, all fruits.

Vegetables: All green and colored types. Fats: Walnuts, peanuts, almonds, avocado, cheddar cheese, olive oil, fish oil, flax oil, coconut oil, nut butters.

Weeks Supplements When it comes to supplements , always remember that no matter how much you take, they can never make up for a faulty diet or training program!

Weeks Cardio Yes, there are a few genetic freaks out there who have such naturally high metabolisms that they do not need to utilize cardio as a fat-burning tool leading up to a competition. Weeks Training The goal when preparing for a contest is to keep every ounce of muscle you worked so hard to accrue during the off-season.

Stay Mentally Strong Your progress should be continuous and progressive. Weeks Diet Below you will find the slightly updated list of high-quality foods that can be included in your diet for Weeks 8 to 5 of prep, as well as a sample meal plan so you can see how to properly put things together. Additionally, cheddar cheese was removed so that greater focus is put on essential fatty acids. Week Cardio As with everything in a well-planned contest-prep regimen, cardio should be increased in small increments weekly to allow for a steady loss of body fat while retaining a maximum amount of lean muscle mass.

Week Diet The following section will be concerned with only Weeks 4 through 2. Why these tweaks? Week Cardio As with everything in a well-planned contest-prep regimen, cardio should be increased in small increments weekly to allow for a steady loss of body fat, while retaining a maximum amount of lean muscle mass.