Research shows that the typical bodybuilding diet is fairly healthy (except for the reduced calories), if followed using a wide enough variety of vegetables. You would think that with such intense dieting that the body would be lacking multiple vitamins and minerals… although everyone is different, large deficiencies in vitamins and minerals is uncommon.

Problems: The problems start when you go on a diet that is too restrictive and limited In food selections. Your choices are already limited, therefore any further limiting of food can be detriments to your health. I just encountered this a few weeks ago when a competitor told me of a dangerous diet she was on. Hair falling out, fainting, diarrhea are just a few of the issues that comes with following diets that are too extreme and limited:

• Diet where you are limited to eating only one or two foods a day
• Programs that require you to drink the majority of your food in the form of protein powder or other powdered supplements.
• Diets that try to manipulate water or cause dehydration
• Programs that require tons of supplements (watch out for supplements ads in magazines and online) instead of food.
• Diets that require you to eat fewer meals per day as opposed to more (the more meals you eat – the more fat you will lose).
• Diets containing mostly foods of little nutritional value such as lettuce, crackers etc.

Dieting the right way before a show will insure that you are ready to fully recover and build muscle in the off-season (if that’s what you need to do)… otherwise it may take months for you to fully recover from a bad diet. The big misconception is that you have to do something extreme with dieting to get ready for a show. The truth is that extreme dieting is the quickest way to derail your competition goals.

Solution: Click Here to Discover 31 safe and healthy Figure Prep Diets.

Is it possible?

3 Types of Days

Eating ‘clean’ days are the key:

Clean Days Choices:

Terry Stokes - Figure Coach

You’re here to learn how to win your figure competition, right? One thing about me is that I don’t follow the crowd and really don’t care much what people think. When I first started training figure competitors I was shocked at the mistakes and misdirection of many trainers and their clients. I saw techniques and practices that I knew back in high school would not work.

I saw competitors compete for years and not get ANY better… some actually looked worse from one show to the next. I still see the same things going on today… and if you are not training and eating properly then you will struggle to make any progress. Do not get yourself confused with the genetically gifted competitors who can train incorrectly, stay up all night, eat poorly… but they are always lean and improve each show – most likely that ain’t you! You most likely have to work hard… real hard for everything you get. Therefore you can’t do things that stop you from making progress, if you do any of
the following …STOP IMMEDIATELY:

Figure Competition Winning Tips

Figure Competition tip #1 - Dieting – looking for the easy way out.

figure competition diet

If there was an easy way to diet for a show, trust me, I would have found it by now. Too many competitors think that dieting is going to be a lot easier than it really is. They look for the diet with the most food (or the trainer who promises fruit, bread and lots of other carbs throughout the precontest diet). Until you’ve followed a competition diet, you can’t really appreciate how hard it is. Once again, you can’t follow genetically gifted competitors and expect to get the same results. They can eat more calories than most everyone else an still get lean. How many competitors do I know who’ve gotten higher calorie diets from top level competitors who have more muscle, faster metabolism etc… what happens is that they often end up following diets that have too many calories for the average competitor who doesn’t have genetic gifts. They go into shows bragging: “ I got a diet from ___ ______ “ – but when they get onstage they are 8-10 lbs overweight!

P.S: Click Here for 31 Proven Figure Competition Diets specially designed by me and PROVEN in the field by my many Figure Champions!

Are you making this Figure Competition mistake?

I remember one such competitor last year. She had gotten a diet from someone who was way more advanced, much more muscle mass, faster metabolism etc. Anyway, as I was watching her compete, I was thinking to myself: “WTF happened to her?” and right at that moment the show’s promoter walked up to me and asked: “Wtf happened to her?” …it was classic! I don’t care who you get a diet from or how many competitions they’ve won… if the calorie content is too high you will not get lean enough to compete for any of the top spots.
If you think you are going to get lean following a 1500 calorie diet the entire time when preparing for a show then you need a reality check… cause it probably won’t happen. This is why I developed by figure competition diet program. It’s designed to take the guess work out of dieting for a show. If you follow the program you will not go into a show 10lbs overweight, waterlogged or bloated. The goal of my diets are to get you ready for a show… that’s it. You won’t be eating a bunch of bread, fruit, yogurt or all the other stuff that would make the diet more appealing.. like I said my goal is to help you reach your goal. So don’t look for the easy way out. Dieting is tough and you have to make sacrifices… this is
why so few women actually make it onstage… and it’s what separates you from those sitting in the audience.

Click Here for 31 Proven Figure Competition Diets specially designed by me and PROVEN in the field by my many Figure Champions!

Figure Competition tip #2 -  Cardio in the off-season:

Click here to download Figure Competition Cardio Workout Routines

Stokes Figure Competition Cardio

If your goal is to build muscle in the off-season WHY WHY WHY would you do cardio in the off-season??? Now… if cardio is meant to burn calories/body fat (in essence, make you a smaller person) – WHY would you perform cardio when you want to gain muscle (get bigger). How is it possible for the same form of exercise to accomplish two completely opposite goals?

The fact is that cardio burns calories and should be used for that purpose only. Why then, do competitors

perform cardio in the off-season even-though they should be focusing on
building muscle?

There are a few reasons but the #1 reason is because figure competitors are afraid to gain too much weight in the off-season, so they decide to keep up the cardio. The reality is that you must gain a little fat when building muscle just to insure that you are getting enough calories to gain muscle. If you try to build muscle with a weight training workout in the

morning followed by cardio in the evening then it’s like playing tug-of-war with yourself, trying to run up an ice covered hill … you get the point! Get over the fact that you will gain some extra fat… and if you find yourself gaining too much weight then show some discipline and push away from the table – but you must make a clear delineation between off season and precontest training programs.

a) Precontest: Everything geared toward fat loss and muscle preservation, which means cardio is a large part of it, along with fast paced, high intensity fat loss workouts. Combined with strict dieting you can’t go wrong.

b) Off-season: Heavier lifting, longer rest between sets and more isolation exercises (ex, concentration curls, tricep pushdowns etc…). Plenty of rest …which means no cardio! As hard as it is for women to gain muscle, doing cardio would pretty much negate any gain from your building workouts because the energy and resources you deplete during your cardio workout can’t be used for building muscle… and you only have a limited amount of energy/resources each day.

Figure Competition tip #3 – Lifting like a bodybuilder while trying to lose fat for competition:

Figure Competition Training

Ok… regular weight lifting does not burn enough calories to be performed while getting ready for a competition. Now, if you are done for the day with your cardio and high intensity resistance training (using weights and bodyweight exercises in non-stop circuit fashion to burn fat) – THEN you can lift weights as much as you like the rest of the day. What I see is would-be competitors performing set after set of bicep curls, bench presses etc… and then getting on the treadmill for cardio. Regular weight lifting does not burn enough calories! That’s why bodybuilders can gain muscle from regular weight training – therefore you can surmise that regular weight training will do little to help you lose body fat for a competition. I’ve seem many women follow this type of training and come
into shows way off their mark…. 12 weeks (or longer) down the drain!

If you want to lose body fat then you need to train just for that purpose. Just because some big male bodybuilder can get lean following such a program does not mean this will work for most women… I’ve seen it fail more times than I can count. Leave weight training for off-season muscle building… you are not going to build muscle while losing body fat for a competition so get that idea out of your head.

Try my program by Clicking Here – it’s designed for women and it comes with a 60 day money back guarantee because I have so much confidence in how good it works! Good luck!

Now go WIN that Figure Competition!

http://www.facebook.com/ILoveFigureCompetitions

• Oksana Shiva, Jennifer Stone, Sarah Cordero Bestpitch and 2 others like this.
• • 

    Lekki Frazier-Wood Amazon and Bodybuilding.com. Both have great rates….

    October 20 at 7:14am · 1 person
  • 

    Chereen Fox advocare is awesome and yes i get awesome discounts that i would love to share with anybody thats interested. advocare is now in every locker room in the NFL. its an amazing supplement company

    October 20 at 7:16am · 1 person
  • 

    Deirdre Callahan DPS Nutrition

    October 20 at 7:46am · 1 person
  • 

    Melissa Brantley muscleandstrength.com an amazing site with great workout videos divided by body part, training and nutrition programs, and the cheapest supplement store with the widest selection! ON products are even cheap from there!

    October 20 at 7:47am · 2 people
  • 

    MizzKim Day Vitacost.com

    October 20 at 8:21am · 1 person
  • 

    Lisa Jacobs Luckyvitamin.com, Vitaglo.com, Dpsnutrition.com, Vitamin Shoppe, NattyNutrition.com.

    October 20 at 8:58am · 1 person
  • 

    Angelique Jakes Thompson If you are looking to out on lean muscle you can use what Gretchen coley and chris Vandenberg use as their protein shake: www. Ready4health.com. There r a ton of NPC and WBFF pros using it. I’m competing in the spring and just started. It tastes great.

    October 20 at 9:59am · 1 person
  • 

    Christine Willie Kilpatrick I get my supplements from eating the right combination of foods. It takes a lot of effort and time to determine the proper menus for a day but it is well worth it – saves a lot of money too!

    October 20 at 11:07am · 1 person
  • 

    Darlene L. Beck My husband and i swear by Beverly International products. They are top notch and taste great. You can order direct by phone or online and always get discounts.

    October 20 at 6:51pm · 1 person
  • 

    Oksana Shiva amazon..com

    October 21 at 5:20pm
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• Oksana Shiva likes this.
• • 

    Charlotte DuBois My family is very supportive and do as much sacrificing as I do! I couldn’t do it without them. They are my biggest fans!!

    October 18 at 8:22am
  • 

    Terri Jennings At first my husband was like, you are going to the gym again? But once he saw me on stage, he’s my biggest supporter!

    October 18 at 8:45am
  • 

    Kim Ruth Hubby is very supportive, former competitor

    October 18 at 8:49am
  • 

    Cindy Kriner Thompson Husband has been a body builder for over 20 years and never compted. i started about 2 years ago and after my 1st show he & I will be compeiting in 9 days..his 1st my 2nd. Its been great.

    October 19 at 10:54am
  • 

    I Love Figure Competitions ‎Cindy Kriner Thompson wow that’s cool! Please keep up posted ok? And if you’d like to share your story then click on the left hand side and follow the instructions there

    October 19 at 12:27pm
  • 

    Oksana Shiva My girls are supportive…and my mom and dad are not….I respect their opinion but this is my life

    October 21 at 5:21pm
  • 

    Debbie Laurin-Leclerc Idfa Pro My husband, 2 teens mom and dad 100% other family members… Not sure they get me :-S

    
    

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• Germaine Raquel Beuviere, Michelle Gallegos and Becca Johnson like this.
• • 

    Charla D Davenport I didn’t do my own makeup for my 1st show because I was terrified I wouldn’t do it right. One thing I learned from watching and talking to Megan Melone was that lashes are ALWAYS good to make the eyes POP!

    October 13 at 9:14am · 2 people
  • 

    Megan Melone I’d highly recommend a competent makeup artist if your looking to win best advice I CAN give Is practice and use good product

    October 13 at 9:34am · 1 person
  • 

    Gina DeNofa Going a lil darker in the contour n shape it up in “cat eye” thin black liner “cat eye” and pastel color around thee edges fake lashes (117 ‘s ) for that final POP!!!! The judges won’t know what to look at first your eyes or your body! Make sure you do a tryout a few times BEFORE the show you especially if you have allergies or prone to sweat! Waterproof mascara and liner are best for no runs.

    October 13 at 9:37am
  • 

    Gina DeNofa Final is a shiny lipgloss with a little added color darker hair reds are good lighter hair darker pinks are good! For that final touch!

    October 13 at 9:38am
  • 

    Charla D Davenport And Megan happens to be awesome at what she does!

    October 13 at 9:39am · 1 person
  • 

    Gina DeNofa When applying blush or face bronzer and have high cheek bones. Apply blush or bronzer closer toward your “inner cheek” closer toward your nose and lips. Apply with “fatter blush brush in upward motion one or two times.

    October 13 at 9:43am
  • 

    Gina DeNofa The trick to wearing makeup is to give “”your face”" the “popping edge” your looking for. Not the makeup itself!

    October 13 at 9:45am
  • 

    Megan Melone http://www.facebook.com/pages/Megan-Melone-makeup-services/202668816417684 if anyone wants to follow the tips I post, feel free to like my page thanks charla!! As a former figure competitor and MUA I am very passionate about making my clients look their BEST on that stage!!

    October 13 at 9:58am
  • 

    Angeline Jones Always use a highlight color under the brows and in the inner corners of your eyes

    October 13 at 10:37am
  • 

    I Love Figure Competitions ‎Megan Melone nice page. I Liked it. Hope you do the same for mine and also post a link to mine. Thanks!

    October 13 at 11:10am · 1 person
  • 

    Melissa Deitz Woods I recommend a chemical peel two weeks before a show to allow for smoother makeup application and a healthy glow.

    October 13 at 12:59pm · 1 person
  • 

    Megan Melone Just posted your page on mine!!! I love that everyone pulls together and helps.. this is GREAT!!!! I am totally here if you ever need any advice on any competition related stuff. I am very “in” the sport and having competed, I am MORE than happy to help the ladies on here!!! XOXO

    October 13 at 4:38pm
  • 

    I Love Figure Competitions ‎Megan Melone, thanks! and we love having you here! Please feel free to make posts and help others and I’m sure they’ll ask you questions as well. Love to have you here
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• Tami Koch-Schroeder and Pao Pineda like this.
• • 

    Tami Koch-Schroeder Lost my shoe in the aerobic part of the miss fitness competition tried to finish with just socks on but ended up bouncing on my butt instead. I laughed it off maybe cried and told myself this kind of crap happens – get over it and keep working on perfecting your moves. It was an ugly bounce – lol. I still placed top 10 in US

    October 11 at 9:31am · 1 person
  • 

    I Love Figure Competitions ‎Tami Koch-Schroeder You fell but you got up girl! Wish everyone can do that.

    October 11 at 9:40am · 1 person
  • 

    Tami Koch-Schroeder They can

    October 11 at 9:41am
  • 

    I Love Figure Competitions Can and will are two different things. Everyone “Can” lose weight and get fit but not everyone “Will” do it unless you make a conscious effort.

    October 11 at 9:42am · 3 people
  • 

    Rebecca Leigh Missed my call out in North Americans, duh

    October 11 at 9:42am
  • 

    Tami Koch-Schroeder Oh no that would suck -
    Sorry

    October 11 at 9:43am
  • 

    I Love Figure Competitions ‎Rebecca Leigh oh wow! How did that happen???

    October 11 at 9:44am
  • 

    Tami Koch-Schroeder True can and will -two interesting words. Excuses are not allowed. Focus and keep the mind shit off
    From stupid meaningless excuses. That worked for me
    Discipline your body and mind.

    October 11 at 9:45am
  • 

    Tami Koch-Schroeder Oops meant keep mind shut off from

    October 11 at 9:46am
  • 

    Tami Koch-Schroeder Cell phone issue – lol

    October 11 at 9:46am
  • 

    Kelley Foster Screwing up my chance to step on stage after some really hard work , but I dont regret the past nor wish to shut the for on it bc I was taught some amazing stuff I use at the gym today! Thanks TS

    October 11 at 9:49am
  • 

    Rebecca Leigh Upstairs in the room not being more aware of how quickly things can go. Learned my lesson

    October 11 at 9:56am
  • 

    Kerri Barglof Find a trainer that fits you and what your goals are not their goals!

    October 11 at 10:18am · 1 person
  • 

    I Love Figure Competitions ‎Kerri Barglof that’s very important.

    October 11 at 10:34am
  • 

    Kelly Deal at my first show the girl next to me and I got all tripped up when asked to change places, we didn’t fall but did a silly dance with each other trying to correct it. Embarrassing!

    October 11 at 10:38am
  • 

    Jennifer Bova Cheated right before a show! Obviously got me NO where! LOL

    October 11 at 11:38am
  • 

    I Love Figure Competitions ‎Jennifer Bova, ouch!

    October 11 at 11:45am
  • 

    Debbie Crall The biggest thing for me was learning how to eat so I can be at my peak on judgement day!! The biggest mistake was to not listen to my trainer when he said, NO PIZZA!! Ok, I still won but I was NOT at my best!!

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