By: Tyrek Elias-Chadwick

Rowan University Student

Intended Audience – Inspiring Bodybuilders

EVERBODY WANTS TO BE A BODYBUILDER!

• The practice of strengthening and enlarging the muscles of the body through exercise.

• Developing ones physique for competitive exhibition

• Those who engage in this type of activity are known as bodybuilders.

WHAT IS BODYBUILDING?

• Amatuer competitive bodybuilding and professional bodybuilding

• Mr. and Mrs. Olympia which is held once a year

• Arnold Classic is held a few times throughout the year in different states and countries.

COMPETITION

• Phil Heath

• Born Dec. 18, 1979, Seattle, WA

• Current two time Mr. O

• Height 5’9, Weight 250lb

• IFBB Mens Pro Bodybuilder

MR. OLYMPIA

• Iris Kyle

• Current 8 time Ms. Olympia

• Born Aug. 22, 1974m, Benton Harbor Michigan

• IFBB Women’s Pro Bodybuilder

MS. OLYMPIA

QUALIFYING FOR ARNOLD CLASSIC• Must be a registered member of the National Physique Committee

• Placed in the top five in an NPC National qualifying event

QUALIFYING FOR OLYMPIA• Must be the current or former Mr./Ms.Olympia.

• Finished in the top three of previous two Mr. Olympia contests or the top 10

• Top 5 of the same year’s Arnold Classic or Night of Champion

WEIGHT-TRAINING • Squats

• Deadlifts

• Bench/Dumbbell Press

• Pull ups/Dips

• Military Press

• Lateral Pull downs

BODY PART EXERCISES• Back – Pull ups, lateral pull downs, bent rows

• Chest – Dumbbell fly’s, pec dec, bench press

• Legs- Leg extensions, hamstring curls, squats

• Biceps – Db curls, hammer curls

• Tricep – Tricep extension, rope pull downs

• Shoulders – Front and side db raises

DIET AND NUTRITION• During the offseason your goal is gain as much lean muscle mass with low to any fat gain

if possible

• Either 1-2g protein per lb of body weight or 2-3g

• 15-25% of your calories from fat

CONTEST PREP• Your goal here is to decrease as much body-fat as possible

• Maintain as much muscle mass as possible

• Low carb diets

• High Protein diet

• 15-20% calories from fat

• Plenty of green vegetables

• Chicken breast

• Tuna Fish

• Egg Whites

• Cottage Chesse

• Steak and lean beef

GOOD PROTEINS

GOOD CARBOHYDRATES• Oatmeal

• Brown rice

• Sweet Potatoes

• Fruit

• Wheat rolls/bread

• Natural Peanut Butter

• Fish oil

• Flax oil

• Olive oil

• Almonds

GOOD SOURCES OF FAT

CONTEST PREP• Determine bodyfat% you would like to obtain with your trainer

• Calculate amount of time (weeks) it will take to drop weight

• Meal plans should be created

• 5-6 months from show

BEGINNING OF DIETING• Slowly transition from high calorie meals to caloric deficiency

• Fats and carbs will be cut

• Protein intake rarely changes, sometimes increases

• Workouts, light cardio

3 MONTHS OUT • Diet has not changed yet

• Starting to begin to practice your posing routine

• Tanning may begin to start

• Cardio is done more often

4-6 WEEKS OUT• Body should be shaved

• Posing routine should be in place

• Diet is changed dramatically

• Plenty of cardio

CONTEST WEEK• Diet and workouts should not be changed

• Try to get rid of subcutaneous water

• Carbs should be depleted as week goes on

• Only three more workouts allowed

• Tan is applied

• Pre-workouts

• Creatine

• Protein

• Casein

• Water pills

• Vitamins

SUPPLEMENTS

THE END

REFERENCES • http://arnoldamateur.com/generalinfo/

• http://www.getbig.com/info/ifbb/ifbb-mroqualifying.htm