Prepping for a Fitness Competition
We’ve all seen images of toned, tanned and terrific fitness models across social media. These images can conjure up mixed thoughts and emotions and I often hear people ask:
“What do I need to do to look like that?”
So here is an insight into the life of a fitness competitor preparing for a competition.
My training routine
Despite many misconceptions about training, it’s not necessary to slave away in the gym for hours on end.
I train weights 5 to 6 days a week in the lead up to a competition for approximately 45 to 60 minutes each session. If I can fit in the odd 5 to 10 kilometre run or class at the gym that’s great, but if not it doesn’t make or break my training regime.
The focus is purely on hypertrophy through heavy weight training, which leads to positive changes in body composition – increased muscle mass and decreased body fat.
A week of training generally looks like this:
| Day | Focus |
| Monday | Back |
| Tuesday | Legs (quads) |
| Wednesday | Metafit class (HIIT) or rest |
| Thursday | Back |
| Friday | Chest and arms |
| Saturday | Legs (glutes and hammies) |
| Sunday | Cardio or rest |
Image taken from @marias_fit_life Instagram account.
My comp prep diet
Preparing for a competition means cutting out all processed food. My diet consists solely of meat, grains, vegetables and limited dairy. A typical days food is as follows:
| Meal | Food |
| Breakfast | Protein oats with berries
Black coffee |
| Post workout/Morning tea | Banana
Protein shake |
| Lunch #1 | Chicken, rice and vegetables |
| Lunch #2 | Chicken, rice and vegetables |
| Afternoon tea | Two hard boiled eggs
Veggie sticks |
| Dinner | Kangaroo, vegetables and potato or rice |
In the one to two weeks leading up to a competition I used to cut out all whey protein in exchange for egg whites. Thankfully now I can take Future Whey instead of consuming 2 litres of egg whites in a week!
Future Whey is a real game changer for comp prepping. To have a protein drink that I can consume right up to competition day that is free from fats and carbohydrates is amazing. Also the fact that it is non-milky, is great for after an intense workout or run when I feel like something refreshing.
Image taken from @marias_fit_life Instagram account.
My supplementation
The final piece to the competition prep puzzle is the supplements I take to maximise the benefits of my training and dieting. My current supplement stack includes:
| Time | Supplements |
| First thing of a morning | Test Max L Tyrosine Acetyl Carnitine Creatine Monohydrate 2 x Burner Combination Capsules |
| Pre and intra workout | Pre Workout 101 BCAA Recovery – Apple raspberry is my absolute favourite! |
| Post workout | Salted Caramel Thermowhey. This will change to Future Whey once I’m in my final cutting phase as it has zero carbs and fats.
Once I’m in a calorie deficit, I would rather get these nutrients from food to help my satiety. |
| Late afternoon | 2 x Burner Combination Capsules |
| Right before bed | Test Max L Tyrosine Acetyl Carnitine |
Image taken from @marias_fit_life Instagram account.
So there you have it – comp prep in a nutshell.
Depending on the individuals starting body composition and desired division or goals, prep can take anywhere from 12 to 26 weeks.
It’s definitely a huge commitment and requires lots of sacrifice, but it is well worth it. Stepping on stage and showcasing my hard work and commitment to my goals has been my proudest achievement to date outside of becoming a mum.
Follow my journey on Instagram as I work towards my next competitions this September and October or read my other blogs here.
