If you
are a competitor in bodybuilding or fitness competitions, you are likely familiar with the change from off season to in/on season. This may be your first time starting on season preparation, but for many of us, we already know this is not an easy adjustment. When you talk about “off season”, many people take this to mean it’s time to let themselves go and consume any and all foods placed in front of them. I highly recommend avoiding this approach. Instead, stay focused on eating clean, but ensure you are maintaining an appropriate caloric surplus.
As for myself, I have just begun my on season prep for the CBBF Natural Nationals (IFBB World Qualifier) in Winnipeg, April 27th. This past year, I was able to take advantage of an off season prep from October until the beginning of February. I did stay focused on eating clean, other than relaxing over the holidays with family and friends. The science is proven to show that you must have a proper surplus of calories in your diet, to increase muscle mass. Without attention to this caloric surplus, you are likely to end up battling an unnecessary increase in fat mass, to go along with any muscle gains.
Once the time for “on season” arrives, this is when you must focus on the small details. Be diligent in logging your food, so you can see details of your calories and macros breakdown. If you are not tracking your food intake in detail, you are likely guessing at how many calories you are consuming. I also recommend investing in a digital scale, so you can weigh all of your meals. If you’re not already doing so, this is the when you need to start preparing your meals in advance. For myself, I usually cook all of my proteins twice a week (Sundays and Wednesdays) and I portion out all of my meals before going to bed, so they are ready for the next day. We all know that life has a way of throwing a curve ball at us every once in a while. If your meals are not prepared in advance, you may find your time slip away from you, potentially leading to an unsuccessful day of sticking to your meal plan.
A key point we need to consider, but is often not thought about until it’s too late, is to discuss your competition goals and passion with your boss and co-workers. It’s important to make sure they are willing to accept these changes, as your meal plan will be strict and requires you to stick to a regimented eating schedule. Having the conversation with those you work with can make the difference between your peers being supportive of your goals, nutritional timing (and yes, the constant washroom breaks), or those same people becoming judgmental and perceiving you in a negative, selfish way. These competitions are amazing and do require a huge commitment. The journey is so much easier with a strong support system of family, friends and colleagues. Stay focused, plan ahead and enjoy the ride.
Proper Preparation Prevents Poor Performance!
Andrew Bukowski is a Certified Personal Trainer, Canadian National Level MP Competitor and Pure Force Nutrition and No Limit Muscle Inc. Sponsored Athlete and Fitmark Bags Ambassador.
For questions or comments, you can contact Andrew at:
Twitter: @Andrew_Buk
Facebook: www.facebook.com/andrew.bukowsky
www.facebook.com/TheFitLife247
www.AndrewBukowsky.blogspot.ca
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