Training For My First Men’s Physique Competition

Protein shakes.

Lots of eggs.

Heavy lifting.

Supplements.

Commitment.

More protein shakes.

All part of training for a men’s physique competition.

Bucket List #10

I currently have 53 items on my bucket list and sitting at #10, is competing in a men’s physique competition.

I decided to make this the year to finally check it off the list.

When I made the decision, I knew I was going to have to work my tail off and seriously commit to it, and I certainly have been.

By no means am I an expert when it comes to training for a men’s physique competition, although I will share my training experience with you so far in the event you too have considered competing or maybe you just want to use the information to lean up, train hard, and get in shape.

I know this post is specific to a men’s physique so girls, if you’re interested in training information specific to a women, check out my girlfriend Kristen’s blog here. She’s currently in training as well for a women’s bikini competition.

Getting Started

Training for a men’s physique competition requires anywhere from 8 to 16 weeks of training depending on your current fitness. I decided that 12 weeks would be the necessary time frame I would need to train my body for competition.

Once I decided on a 12 week training schedule (I’m currently on week 4), the next thing I did was take a look at the calendar and decide when during the year it made the most sense for me to commit to 12 weeks of training. It couldn’t be near Thanksgiving , Christmas, or the summer. I like the holidays and my summers too much to give them up in order to train for a fitness competition.

I decided on the winter months (Jan thru April) would be the best time to make such a commitment to train for a men’s physique competition. Once I decided on the months, I was then able to look at what competitions were available during April. I found one that’s happening April 18th in Burlington ,VT – 2015 NPC Vermont Championships. That’s where it’ll all be going down for me.

Measurements

On January 4th, I measured my body fat and weight to give me a baseline from where I’m starting off.

Weight = 160

Body Fat = 7.3%

I recently measured again (4 weeks in) and here are the results:

Weight = 162

Body Fat = 7.3%

No change in body fat percentage although that’ll change over these next few weeks. Ideally, I’m shooting for increasing muscle mass and weight to somewhere in the vicinity of 170 pounds with a body fat reading of 4%.

Supplements

Providing my body with the necessary nutrients and resources necessary for it to repair and recover is a very important piece to the puzzle and one that cannot be missed.

Here’s a list of all the supplements I am currently taking, when I take them, and why:

Multivitamin

Although I eat fairy healthy and clean, I want to make sure I’m getting all of my necessary vitamins and minerals everyday, therefore I take a daily multivitamin. I currently take 2 Nature Made adult gummy vitamins every morning. I view it as insurance against potential deficiencies and vitamin loss as a result of exercise and daily nutrition.

BCAA

Branch Chain Amino Acids (BCAA) are essential for both muscle growth and to help curb exercise-induced muscle fatigue. It’s also known to help boost growth-hormone levels. I mix a scoop of BCAA with 20 ounces of water and drink it every morning during my workouts. I’m currently using Modern BCAA.

Whey Protein

Whey protein is preferred due to the body’s ability to digest it quicker, compared to other protein based foods such as eggs, chicken, fish, etc. By breaking down the protein and peptides, the body quickly sends aminos to muscle tissue for immediate repair, recovery, and growth. I’m currently using Dymatize Iso 100 Hydrolyzed Whey Protein (cookies & cream is my favorite). I have one scoop in the morning mixed with 6-8 ounces of water right after my workout, and then another scoop in the afternoon, about 2 hours after having lunch.

Glutamine

Glutamine is an amino acid used in the synthesis (production) of protein. It helps to support muscle growth and the immune system. Although glutamine can be found in a healthy diet, for endurance athletes or those with active lifestyles, it’s definitely very helpful to add in glutamine. I’m currently using Bodytech Glutamine and mix a heaping teaspoon of it in with both my whey protein shakes.

Casein Protein

While rapidly digesting whey protein is desirable immediately after exercise to help support muscle recovery, a slower digesting protein such as casein is a great choice, especially right before bed when your body can go for hours without nutritional support. Casein has the ability to provide the bloodstream with a slow and steady flow of amino acids that has the ability to last for hours. I’m currently using Bodytech Micellar Casein Slow Release and have one scoop of it mixed with 10-12 ounces of cold water every night before bed.

Tribulus Terrestris Extract

Tribulus Terrestris is an all natural fruit-producing Mediterranean plant that helps to increase the body’s natural testosterone levels, thereby helping to build muscle. The recommendation is to take it for 8 weeks, therefore I will begin taking it next week since I will be 8 weeks out from competition. I’m currently using The Vitamin Shoppe Tribulus brand and will take one capsule in the morning and one in the evening.

Nutrition

When I first looked at the food plan I needed to follow, I though to myself, “there’s no way I can eat that much food”. Interestingly enough, I can and have been eating tons of food, all healthy and nutritious, without a problem. It’s to the point now where I get hungry if I don’t consume all those calories.

Training hard 6 days a week has definitely increased my appetite too.

Here’s a breakdown of what I eat on a day to day basis. There isn’t much variance from what I eat daily. Some might find that boring, I find it easy and convenient knowing what I’m having every day and not having to think about what to make.

7:00am (after workout) – Coffee and a Whey protein shake

9:30am – 6 whole eggs (scrambled) cooked in skillet with a teaspoon of olive oil, 1/4 cup of steel cut oatmeal sprinkled with cinnamon along with 6 blackberries and 15 blueberries.

12:30pm – 5-6 ounces of chicken or salmon with broccoli, red skinned potatoes, or sweet potatoes

3:00pm – Whey protein shake and 15 almonds

6:30pm – 5-6 ounces of chicken or salmon with either broccoli, red skinned potatoes, or sweet potatoes

10:00pm (before bed) – Casein protein

Beginning next week, which is 8 weeks out from competition, my nutrition will get extra serious. Right now, I’m allowing myself a few cheat meals on the weekends, creamer in my coffee, and the occasional glass of wine during the week and on the weekends. That all ends next week.

8 weeks out from competition, no cheating allowed whatsoever. It’s go time!

I haven’t been great with my water intake which I need to step it up and consume at the minimum, 64 ounces per day, preferably closer to a gallon everyday.

Workouts

My workouts are broken up into 6 days per week that consists of:

3 days of cardio (stair climber)

4 days of weight training

1 day of plyometrics

6 days of stretching

1 Rest Day

Here’s a breakdown of what each day looks like:

Monday

Incline Dumbbell Press ( 3 x 10 )

Dumbbell Flies ( 3 x 10 )

Pus-ups ( 3 x 10 )

Skull Crushers ( 3 x 10 )

Cable Flies ( 3 x 10 )

Abdominal Workout

10 minutes of stretching

Tuesday

Under Grip Pull-Ups ( 3 x 10 )

Wide Grip Pull Downs ( 3 x 10 )

Hammer Strength Back Rows ( 3 x 10 )

Arnold Shoulder Presses ( 3 x 10 )

3-Way Shoulder Raises ( 3 x 10 )

Posterior Delts w/ Cables ( 3 x 10 )

Cardio – 20 minutes stair climber

10 minutes of stretching

Wednesday

Leg Press ( 3 x 10 )

Squats ( 3 x 10 )

Knee Extensions ( 3 x 10 )

Hamstring Curls ( 3 x 10 )

Calf Raises ( 3 x 10 )

Abdominal Workout

10 minutes of stretching

Thursday

Hammer Strength Shoulder Press ( 3 x 10 )

Posterior Delts w/ Cables ( 3 x 10 )

Smith Machine Shrugs ( 3 x 10 )

Bicep Hammer Curls ( 3 x 10 )

Bicep Preacher Curls ( 3 x 10 )

Bicep Barbell Curls ( 3 x 10 )

Cardio – 20 minutes stair climber

10 minutes of stretching

Friday

Cardio – 40 minutes stair climber

10 minutes stretching

Saturday

Burpees w/ Dumbbells ( 3 x 10 )

Box Jumps (3 x 10 )

Tuck Jumps ( 3 x 10 )

Abdominal Workout

10 minutes of stretching

Sunday

Rest Day

 Abdominal Workouts

For abs, I do a variety of different exercises. Everything from a seated/weighted abdominal crunch, hanging legs raises, decline crunches, lower leg raises, crunches on a swiss ball, abdominal bicycles and plank. I usually pick about 3-4 abdominal exercises and do about 20 reps of each.

Stretching

My stretching consists of 5 different stretches that I do to stretch out my lower back, gluts, hips, lats, and hamstrings. I stretch both sides of the body and hold each stretch for 1 minute which equals 10 minutes.

Other Factors

Sleep is another very important element when it comes to training and proper muscle recovery. 7-8 hours per night is ideal. I’m horrible at this considering I’m both a night owl and early bird. I’m been working hard on this one and have my sleep up to 6 hours per night and working on getting it to 7 hours.

Soaking in a jacuzzi or hot bath can do wonders for sore muscles. I was traveling this past weekend and the hotel I was staying in had a jacuzzi which I took full advantage of with a 20 minute soak. When I’m at home, a 20-30 minute bath does the trick.

Deep tissue massages every few weeks are also great to alleviate tight muscles that result from heavy weight training. I know they can get expensive, but nothing a little wellness hacking can’t take care of for getting great massage deals.

No Guts No Glory

This is definitely one of the toughest fitness goals I’ve ever committed to, both physically and mentally. The weekly training, intense workouts, sore muscles, diligent consumption of food and supplements, and coming this week…. no more cheat days or alcohol. Oh boy… here goes nothing.

Bucket list #10 will soon be checked, and it’ll all be worth it.

Cheers!

Mike

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