COMPETITION hee he eeeT NU CRAM CUM CUCM UCeRCC LLL I OR CMS OC eM S CLO UR LCR UC (CCU Lay CACC SM TC RESTROOM Rr TCR CEN Cem CMCEY TUR CERT RUIN LE COO COR RICO CRC CU AOR CCITT date their busy lives. You may skip a workout because it’s been a stressful week and you're tired. Or maybe you are hungry, and you were unable to prep your meals? Regardless of the cause, the average person will make short term decisions that alle- POUCH CCUG IRUC RSMO RC IM CRU RCM LER RCS CIC! CRO CS RCM CR Cm TCM RCs IST pervade normal diet or training. This is the beauty of the competition beast. | COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.PL Te ed The first step a competitor must do is decide what show they are going to attend. SSUES UOC CNA UCT ACC RTL ICR LRSM CCU gt to it. If this is your first show, understand that you need much more time than you think to prepare for the show. Stage lighting is unforgiving and is designed to reveal your literal body of work. The competitions are not whether you have a good physique. Everyone who steps on stage has a good physique. The stage reveals your STUUR EU OCs cee OMIA RCSA COMSCORE ATOR OR TAT ORCS OIC MUNRO CMCC s an, If you have never worked out before, or have taken a year or more off, you should not consider competing this year. Instead, dedicate time to build a base of mature CCM CUE CMU a If you have been consistent in the gym and would like to see what you are truly capable of then you should pick a show at least 4 months out. Men’s Bodybuilding and Women’s Figure contest preps can and should take at least 16 weeks. Women’s COM CUMIN ACTER OU STINT CESS ICS COATT bodybuilding and figure, and thus may take as little as 12 weeks. Remember, the faster you try to lose weight, the more muscle you risk losing. Thus, if you are unsure if you can reach your goal by the stage date, choose a later stage date. COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.NAL a Ar SET CUMS COURS CIMCON CRE or comet RT CLT allowed bodybuilding to propagate in popularity and has given birth to diverse divi- sions. Each division has its own rules, requirements, and recommendations. Men’s Bodybuilding and the new Classic division are arguably the most grueling male divisions. Contestants are judged on their size, symmetry, and conditioning. You must show complete striations from your quads, chest, glutes, etc. To achieve the TUL DSO CUA NACL URC ROU UCL AOL ROUT COURIC MC AMIN CTS 6 of vascularity. COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.PLANNING " DESIRED STAGE BODY FAT, Men’s Physique is also judged by size, symmetry, and conditioning. However, you do RRO RCNA Mn CURSO NEURONE ME A COMCT COCR TMM URC DMA TC SLAMS MMC RC HECTOR Ce CMTC CRS AINA COOSA Tes al ss TS OSM ICO A CLEC CUCL LOND Vm OMCs TES ROMER CCUM TOR AL a TOMO RLM CTS OURO CURSO NTT RR OURS TCM UE URS TT CCC? must come in considerably lean, preferably at 8-12% body fat. Women’s Physique is closer to Bodybuilding, but without the clear muscle size and extreme striations. Competitors should have more muscle separation than Women’s TUMOUR CAL ue ACC DOUC eee W Ua Physique competitor should aim to walk on stage at 8-10% body fat. Women’s Bikini requires a muscular foundation with a focus on round glutes, but it does not require any muscle striations. Bikini competitors can have muscle separa- tion and a conditioned core, but the overall conditioning can vary wildly. A Bikini pa SOR Lao + CUM A PY ALC we I 4 ii s2 ie 4 ea COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.TT SSID Men’s Physique: 5-8% Men’s Bodybuilding: 3-4% Women’s Bikini: 10-15% ATC NST (Uma 4 Women’s Figure: 8-12% aL COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAl GREENE, ALL RIGHTS RESERVED.ST ” THE BASICS , USMS ORR UCN IC MRT OMSL TY TORR CIRO MCN AUC ATT CSCI iC I RCO RIS CUNO Ce Menem eC uC aC iC maintaining a favorable amount of dietary protein. To find your caloric burn you will PERO CISC CCRMUER ECT UCC TL cea La LTS number of calories you burn while at rest at room temperature. Your BMR is affected RU CIC CU CRMC WAC Ee TEC aOR CRT Le NMAC RTC area. Increased surface area means increased interaction PTUs ROC CS) CTC SOUR CCT IC tLe Age Sa TGC a CR ec SOT LMU CT LN AANA s CTT ACU asi Lean muscle mass burns significantly more calories than fat mass. A person with 8% body fat will therefore having COCR SUR TP ay Ar AUR TLL weight. Therefore, maintaining muscle mass is so important during competition prep. COMPETITION COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.ST ” THE BASICS , TN If you know your body fat percentage, you can use the Katch-McArdle equation: BMR = 370 + (21.6 x Lean Body Mass(kg)) Lean Body Mass = (Weight(kg) x (100-(Body Fat)))/100 UOMO MC e UAE CCU ORT SCRLCN USAR Coe equation: MEN: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) +5 WOMEN: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161 Creating Your Diet ORL CIO ULERY Gr Ca ee Yate MEN: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) +5 WOMEN: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161 CHOICE 2: KATCH MCARDLE: Use this if you know your body fat percentage. First use your body fat percentage to find your lean body mass. Lean Body Mass = Weight in kg x ((100 - Body Fat %)/100) BMR = 370 + (21.6 x Lean Body Mass(kg)) Sa aaa ako eae CT Gea UMMC Ue cL STR R CTA L Vea Aaa RRO Cm Cle Le eT aCe WATER UM CAC Protein in grams= (Bodyweight x 1.2) Fats in grams= (Calorie intake x 0.20)/ 9 Carbs: [Caloric intake - ((protein in grams x 4) + (fats in grams x 9))] /4 Ha COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.NUTRITION OL aL SR RU es OT WR CLO Ame CCRC Ue ce) A keep the calories the same. If you are not losing weight, then you should decrease calories from carbs or fat 10%. If you are gaining weight, then you should decrease calories 15% and ensure that you are properly tracking and weighing your food. j COMPETITION | COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.OTs eae There is a plethora of misinformation regarding cheat meals in contest prep. SRS UOC CEL TRUE CH sO Clg metabolism through a sudden influx of calories. They will typically recom- ES Se DCCC CCS UCUE NA ac Ces Eating a high fat meal will be very high in calories but will not spike your metabolism. However, refeeding on carbs may have beneficial effects. High carb meals can replenish low glycogen stores which can improve your POCO LRT RIOR MU OT MU SORES RM CUA UCC AUC Se CM SC AC CULO CL ACCOR CUCU CC RU ACI nC ORME CCRC CC Lm LIC A RCM URC UCN ACR RLSM RS LCR Clg metabolism. If you are starving all week and binge eating on the weekend, try increasing your weekly calories. This will average to the same weekly caloric intake while improving overall workouts and mood.NUTRITION et eae Cheat Meal Week Average Calories= 2114 1000 2000 3000 4000] @ Sunday Saturday Friday Thursday Wednesday Mf Tuesday I Monday Normal Weekly Calories Average Calories= 2100 aT COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAl GREENE, ALL RIGHTS RESERVED.Tr aay, ' SOU ROU CCU Lo ORCS OUR COS Cosmin nC C and fat burning. Therefore, your training should focus on appropriate weight ROU ORCL as SO CCRC CU ORCS LR aCe ac Se OUT TIC should focus on training with relatively heavy weight in a combination of sets CS SRC UR UCU CSC eS DSS ICME CUT CLL a LL their rep range as they see fit but should adjust their weight accordingly. Ta: —_ H ee 4 = So Real1} SOIC DC ICRI ORCL TC Mn i: Cock am LC common choice is fo reduce rest periods. Reducing rest periods helps to keep SCO MLE AUC OS RIC RCL ca Tm VCS UC CUR TSC CUNO resting in between sets, the competitor performs a cardio exercise to keep the heart rate elevated. Some options are: step ups, jumping jacks, jump ropes, or burpees. This is a great option fo use if weight loss has stalled without further lowering calories. COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.Bodybuilding, as the name implies, focuses on your ability to sculpt and mold your body. You will spend the next several months dedicating everything you OC ROR Ce Sm NA CM CARL CN Sm LNA Cy Re COO ee Ca SOO OOS Cn GOS RLU OR LO LCN TD CSR Ces LT COCR SC CU Ce OR LA ee SSC RC RL SOOO CCL NC OR LTS CUS RUM oe you would be remiss not to master your a ES | ae, > , SRO CR TSCA UMC CRT wad Re RC tules, so make sure you completely review them well in advance. You will be PO CAC Oe OOO CIRC USC CML MTL your posing routine is as natural as breathing. Stage presence is key! You should remain tight on stage during your entire performance. If you are on stage, even if you are not in currently posing, you SCO SA UCU CCR CCS RUC COCA RC ORC M CWI OCLs CSR CSM LC RE aL COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.The last week of competition prep is the most important and stressful for the entire process. People will often try many unverified tips and tricks that they've gleamed from friends and the internet to help them really dial in. If SRC CR ROOM OMELET Ln Roe Coe aru Ltn) lean on tricks, you may want to consider choosing a later show date. SOCCER SCO LORS CS LO UMN Lac Lace CACvg Competitors systematically decrease their carb intake in the weeks leading up to the show. The week prior to the show, contestants should perform a CO SCC CCCI LISI CE Ie RUE RC Te Ca Tai ce while slightly increasing fat intake to avoid a substantial drop in calories. The goal iN x here is not to burn extra pounds of fat, & but to prepare for a significant carb up. . STO CTU TC Cm Cate a } PLCC LS CU NUT RCL CUNT fp CT RUC MCR TC P water and will help fill out your muscles, granting you round and full muscle bellies. iN eC ae CL SOS RC ae NS CI) CONC RCN COC CUCL CLA LA Oe CSU ROR ORCC MC ROR TT Ty mL last bit of stored carbs in your muscles. TRU COE) RR ACO CMC MUON UC your definition on show day. Immediately Ce Oe CUR LCA TTR TL TON RC Te COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED.THE FINAL STRETCH ar ne If this is your first carb up, be very moderate in your intake. Eat every two URS UAL Ce A COS LT CMa RCO an CT tisk “spilling over” and ruining your conditioning. Avoid high fiber carbs and POS UU CSCS ACC R LCR CLIC (Ty SUR aR nT COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED, aU nayiT TRC COUR La MAO CORR OL a cut water. However, many competitors enter peak week with several pounds of fat to lose and mislabel it as water. Competitors also believe that cutting PC TCO CRUE CC CIC UUELCR CH ALLL ACID CLC} OOS OCC SCR CAR TL CNA PACU Re CALS OSC Le CTL decrease water under the skin and water within your muscles! You will also be unable to truly fill out your muscles, increase vascularity, or get a good pump asc)Ua yh As previously stated, competitors often look for tricks pushed by some gurus to help them succeed. Sometimes, competitors will try to manipulate their A UU OC CR UOC SU ICICI UT COU LI LCR a sudden reduction in sodium will make them look shredded (or at least not TT UU CS ORC RIC RUC U RRS (URL) Ti) their body is tricked into expelling all the water in its system. Unfortunately, decreasing sodium from the diet does not necessarily decrease sodium levels in the blood. Sodium concentration is tightly regulated by your kidneys. If you decrease sodium intake, your kidneys will help reabsorb more sodium to keep levels stable. This decrease in sodium will also couse a marked decrease in blood pressure, decreasing vascularity. CRU RS UCC URC SOL SC LOU UCL SC Mein POUCA CCU CC OUR CTLs ASC Cs rone will cause you fo retain water and push it into your subcutaneous skin MUL RC Lem ea ae CR a cy] Pe OR CU CRO R CRUE ALC MC CMI LOR TL. aca they needed to carb up more. Competitors will often have their post-show COR LOM OI CCT OR UE ACCU T CLIGES CUR) they've reintroduced water and salt into their system, allowing them fo fill out CTU RRC ISLE COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED. aTSC CRTC CR UCU SM LUTE EMe TUL hg if this is your first show. Here is a short list of what you need on show day: BOLUS aS GT IN Food (carb up meals, fatty and sugary candy (Peanut Butter Cups, Kit Kats, Snickers, etc.) SOO OCI RUN CCU CI ARU Sa Dene CCR Tlie Cnn fo show under the lights) STU ISS ALON STC mn CC Ce URS a CPC COS OOS RC URC OC Cnc) source. You'll need to continue eating every two hours. 2. Two hours before pre-judging: Try to have a relatively high carb, moderate protein, moderate fat, and salty meal. This will help improve vascularity. 3. Fifteen minutes before showtime: Begin a circuit style light pump up. Keep Cy COR UR RUM CMR COON RC a ONE R IR TEE CSO OUR CR a Rn Cl 4. Five minutes before showtime: Have two Reese's or one Snickers. OS AW aCe CIRCLE That’s it! You've worked hard and given your mind, body, and soul to making your thoughts become things. The hard work is done. Now is the time to savor SOUR A