Contest Prep Checklist: What You Need to Start (Part 1)

Before you can start a contest prep you need create a plan making sure you have all the tools. There is no room for being unprepared and scattered thinking once committing to step on stage. This can be done by creating a contest prep checklist.

It is understood that there are certain things we are going to need for peak week to look our best. But few recognize the importance of having what is necessary to go through the prep process from start to finish.

Making Prep More Manageable

Being “prepped” for contest prep will reduce the amount of stress experienced from the rigorous training and deficit of calories. Having what you need on-hand and keeping an organized schedule can give you the advantage. Being well prepared can put you several steps ahead of the competitors even before the actual diet begins.

Creating Your Competition Team

It isn’t recommended to go it alone when prepping for a show. You will need a team of qualified experts to help you along the way. Here is your contest prep checklist for putting together a team:

Committing to a Contest Prep Coach

Perhaps the most important item to check off your list is to choose the right contest prep coach. Having someone with knowledge and experience on your team can make all the difference in the world.

Besides their expertise with regards to contest prep, a coach will offer accountability and support. This is equally important when getting ready for a show. You will need someone to make sure you are committed to the process. A good contest prep coach understands that a client’s success directly affects their reputation. So a reputable coach will be sure that your best look is present come competition day.

Have a Dependable Training Partner

When you are in a caloric deficit, it is easy to fall short of your true capabilities in the gym. Having a dependable training partner is the motivation and accountability you need to give it your all.

Your training partner should not be easily distracted and should be punctual. There is nothing worse than a training partner who shows up late (if at all) and is looking around the gym when spotting your lifts.

Hire With a Body Work Specialist

If financially workable it makes sense to have someone on your team to ensure your body stays in top shape. Contest prep training is tough on the body, and you do not want to be set back because of strains or injuries. A body work specialist can help you keep the muscles loose and moving through a full range of motion.

Your body work specialist could include a massage therapist, stretch therapist, Chiropractor, or one of the other techniques on the market today. Make sure the one(s) you choose are qualified and have worked with clients who have experienced a tough demanding training program such as contest prep or athletic seasons.

Tips to Make Nutrition Prep Easier

Being prepared for your nutrition is perhaps the most important step. You cannot get show ready if you are unable to stay on the diet. Since the majority of us cannot afford a full-time meal prep company, it is important you make the food process as easy as possible. Here is your nutrition contest prep checklist:

A High Quality Food Scale

Nutrition facts are helpful, but knowing the actual weight after cooking will make sure your macros are accurate. We may not require this for a lifestyle diet, but for a competition diet, we need to be as exact as possible.

There are many food scales on the market today, both in manual and digital scale form. Either option is fine, but make sure it is a reputable brand and is fairly new. Scale’s can become off over time, so we want to be sure we can depend on our scale.

Measuring Cups

There is nothing worse than searching endlessly for the right size measuring cup. It may be a good idea to donate your old measuring cups and purchase a brand new complete set. Digging around to find your measuring cup can add unnecessary stress to your diet prep.

Meal Prep Containers

With the already crazy demands of daily life, mixed with the added requirements of contest prep, having nutrition ready is mandatory. Having slightly more than enough meal prep containers will make on-demand meals easy and convenient.

Thanks to the rise in popularity meal prep programs, you can purchase many varieties of disposable or reusable meal prep containers. If you are not likely to stay on your game with cleaning the containers, go with the disposable. Otherwise, the reusable will be your best bet.

Tips to Make Training Easier

It is easy to get distracted in the gym or lose the will to give it your best. Being prepared ensures that apart from normal energy fatigue, you have what it takes to train at your highest ability. Here is your contest prep checklist for your workouts:

Not One But Two Sets of Headphones

For weight lifting and cardio, having a set of headphones is crucial for staying in the zone. The problem is that most of today’s headphones run on a battery and bluetooth.

Having a second set of wired headphones is important so that you are prepared for the inevitable moment when you have headphone difficulties. Whether they run out of battery, won’t connect to your phone, or just stop working, you will make it through your training.

Wired headphones are minimal in cost, so the added security is worth the small investment.

Purchase Quality Running Shoes

Your training plan for competition will probably include a form of cardio. Whether it is HITT or steady state, having a fresh pair of shoes can make the process more enjoyable. Looking good and feeling good is the gift you can give yourself for going through this competition process.

You can purchase a top brand shoe such as Reebok. Or, a better option may be to visit a running shoe store and let them know the cardio plan you follow to get their expert recommendation.

Buy Strong Lifting Shoes

If you want your running shoes to last, purchase a pair of weight lifting shoes that have a flat sole. Training your legs in athletic shoes is less comfortable and the shoes will wear down where you feel the most pressure during the lift.

Lifting pressure differs from the pressure experienced during most forms of cardio. So if your shoes are worn down from lifting, it may create problems for your cardio. It is worth the investment to have the appropriate shoe for the exercise being performed.

For this type of shoe you can use the basic Converse Chuck Taylor’s or a bodybuilding specific shoe such as Otomix.

Smart Watch With A Heart Rate Monitor

A competition coach who uses advanced technology may recommend that you use a smart watch that accurately tracks your heart rate. During training, understanding which zone your heart rate is in can help determine how far to push and when to back off.

Monitoring the heart rate during cardiovascular activities can be beneficial for staying within a particular zone, range, or rate that the coach wants you to keep.

Most smart watches can also track recovery. Monitoring your bodies ability to recover can help prevent overtraining. While this is not the absolute metric, it could be something to consider and may be worth providing to your coach.

Tips to Monitor Progress

Making sure you are on the right track is crucial to being one of the top competitors come showtime. Here are ways you can consistently measure your progress:

Using a High Quality Camera

The quick answer is yes, your phone will work. As long as you have a more recent smartphone, you can expect decent photos. If you plan to take the progress photos yourself then look into purchasing a sturdy tripod to hold your smartphone.

An Accessible Location With Good Lighting

This tip will cost you nothing. Make sure you’ve found a suitable location with proper lighting to take your progress photos from. Consistency is important, as different lighting, backgrounds, and angles that can change the look of your physique may confuse your coach.

Large Mirror For Tracking Progress

As it is with good lighting, you will need a large mirror in a consistent location for posing practice and to check your progress. Seeing the physique change with each mandatory pose can be very motivating to your training and diet prep.

Tools For Body Fat Testing

There are several options available today for body fat testing. Some options include calipers, bioelectrical and bio-impedance scales, the bod pod, and hydrostatic water testing.

What is most important is that the tool you choose for body fat testing is one that you can consistently use and afford. This will depend on the quantity of times your coach wants you to test through the prep process.

Measuring Tape

Using a cloth measuring tape to monitor your progress for the waistline and muscle size can be helpful in determining the shape and total transformation of the body. It can help determine what areas to prioritize, in order to create a balanced and proportionate physique.

Workout Training Log

Monitoring your training progress is a tool that will help you keep tabs on your strength. Inevitably, we lose strength as we get closer to a show, but a rapid loss in strength may indicate that the calories or protein quantity is too low. Muscle loss can occur when we consume fewer calories than we burn, which can also cost us muscle mass. With a slow and steady fat loss program, our loss in strength should be minimal week to week.

Keeping track of our training is also a great way to hold ourselves accountable. This ensures you do not skip a set or exercise from your plan. It also gives you a previous number for an exercise to try and increase, or at least maintain as you continue to lean out.

Optional But Helpful Contest Prep Tools

These are not necessarily mandatory but can be helpful in making the day of the show that much easier. Here are other options to add to your contest prep checklist:

Practice Posing Trunks or Bikini Suit

Creating a posing routine and the practice of mandatory poses should begin at the start of your prep. It may be a good idea to purchase posing trunks or a bikini suit that you wear to get yourself comfortable with the process.

Tanning Membership

With the rise of bikini division, spray tan is available at almost every reputable show. This is a nice feature, but it is still necessary to have a base tan as you get ready for your competition. If you do not have access to direct sun tanning or just want the added convenience and privacy, look into signing up for a tanning membership.

The base tan will help even out your color from the common shirt, shorts, and socks tan lines. This allows the spray tan to be applied evenly across your body rather than covering up lighter spots.

Contest Prep

Contest Prep Checklist: What You Will Need to Start

Contest Prep Checklist: What You Need to Start (Part 1)

Making Prep More Manageable