Contest Prep 101, Part 1

An effective protocol for getting your body ready for competition.



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! However, if everything else is on point, then certainly there are a plethora of excellent products on the market that will assist you in reaching your best condition. Here is what I recommend for this stage of your prep.

  • Creatine
  • Beta-alanine
  • BCAAs
  • Multivitamin/ mineral
  • Fish oil L-leucine 


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. However, for the rest of us mere mortals, cardio is a necessary evil. That said, there should never be a need for excessive amounts, which will only serve to burn of  lean muscle—a definite no-no! As I mentioned earlier, the key to a truly successful, easy, and efficient contest prep is making sure you never let yourself get too out of shape during your off-season. I like to start competitors o with a base amount of cardio at the beginning of prep and then progressively increase the amount each week. I should also note that while there are tons of conflicting studies (and expert opinions) out there, my experience has shown me that morning/fasted cardio (except for five to 10 grams of BCAAs) is the best when melting body fat is the primary goal. 

  • 12 Weeks Out
    • 30 minutes on non-workout days
  • 11 Weeks Out
    • 30 minutes on non-workout days and 15 minutes on workout days
  • 10 Weeks Out
    • 35 minutes on non-workout days and 15 minutes on workout days
  • 9 Weeks Out 
    • 35 minutes on non-workout days and 20 minutes on workout days 


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