From:  (Calvin Hass)
Subject: Re: competition - preparation
Date: 17 Sep 1995 00:39:43 GMT

snake@mars.superlink.net wrote:
: My friend has his first bodybuilding competition in November.  He has 
: a basic understanding of what he has to do.  His girlfriend has
: choreographed his routine, but we are not really sure of what else to 
: do or how to prepare for the contest..
: If any one has any pointers for contest preparation(NOT TRAINING), we 
: would all appreciate it.  He doesn't want to look like a jerk,
: especially up on stage infront of all of those people.  One question 
: is when should he shave and How?

Hi Jake...  I'm 3 weeks away from my first contest, but am well into the 
last stages of preparation and might be able to give you some advice on 
things that have worked well for me.  Of course, those with many contests 
under their belt would be able to offer more qualified advice.

With diet, exercise and training, I've got down to 4% bodyfat and just under 
contest weight when dry.  So, I figure these things have worked okay for 
me.  Then again, it's all trial and error.

Anyway, one of the biggest things is diet.  I started contest dieting two 
months before the contest date -- reduced the calorie intake *gradually* 
and consistently.  Of my current meals, I take in about 8% fat from 
calories, and about two-thirds of the rest is from protein.  I've become 
used to a diet that includes Mini Wheats, Golden Bran Bread, Low-fat 
Yogurt, Skim Milk Powder (triple strength), Tuna (packed in water) and 
fruit.  Cut back on things like Skim Milk Powder as the date is 
approached, as it is highly caloric (if you take it triple-strength).

On top of everything else, get him to exercise aerobically 3-4 times a 
week (30+ minutes each time) to help cut down the body fat.  This is 
especially imporant if he's a pound or two over the weight limit.

Also gradually decrease your sodium intake so that you're not carrying 
much extra water on you.  The last couple days before the contest, make 
sure that only a very minimal amount of water is consumed.  You will want 
your skin to appear as tight to your muscles as possible.  This involves 
getting rid of water from the subcutaneous layers.  One of the best ways 
to do this is to increase your aerobic exercise and make sure that you 
break a sweat for an extended period of time.  Saunas will also do a 
similar thing, in that they help sweat out the water.  Similarly, 
running in a sweat suit on a hot day should work well.  However, 
it's important to refresh your natural salts, as sweat is not pure water.
Posing hard and for extended periods of time will also tend to tighten up 
your skin (noticeable the next day).

Get a posing suit long enough in advance so that you're comfortable in 
it, and not feeling embarassed when you get on stage.  Get one custom 
made.  Make sure the cut is exactly how you want it.  Physiques differ, 
and so do the appropriate styles of posing trunks.  Most lightweights 
will probably want to go for quarter-half inch sides, for example 
(especially if the obliques are defined).  Maybe get two pairs, just in 
case one gets dirty or covered with oils, etc.  I got mine custom made 
for only $25Cdn in less than a day, so it doesn't take much to get it 
done.  All this usually means that you'll also probably want to get rid 
of hair, unless you're lucky enough to be born without it.

As for shaving...  I'd suggest that your friend doesn't.  Shaving has 
several problems (especially for guys).  Partly, it's difficult in some 
areas, and painful/unaesthetic if you screw up.  If you're about 
a month away, it's best to get waxed (by a professional esthetician).  
It's a painful process (I'd never had it done before, and wasn't 
expecting how unpleasant it would be).  Get legs, abs, chest done, 
(including the bikini line).  It took about 1.5 hrs for me, but I'm a lot 
more comfortable now in the posing suit.  The whole process cost me 
$75Cdn, which is reasonable considering the amount of time taken, and the 
difficult job it is for some lady to wax a guy (usually more hair than 
the average female :)  The next day you'll look like hell.  Little red 
spots will be visible in a number of the hair pores (especially on the 
inner thigh, etc.)  Fortunately, these go away in about 2 days.  However, 
guys chests are usually pretty sensitive, and so it's likely that he'd 
get a bit of a breakout on some of his chest.  It looks a bit like 
pimples, but they go away if you treat them with alcohol to dry them up, 
or some Benzoyl Peroxide.  This is one of the reasons not to leave waxing 
up until the day or two before the contest (you WON'T want to go in 
public).  Get it done about a month before.  Note how long it takes for 
the skin to go back to normal.  If you can, get it done just before (like 
a week) the contest.  Regrowth is a lot softer and takes 3-8 weeks.

3 weeks to 1st contest...  Remain calm... (with 1000 people watching)
yeah, right!

Good luck!

Calvin Hass