If you read Tuesday’s post with Team T & E, you heard me talk about Eftihia “dialing in” for the week before the competition. Nope, this doesn’t mean she has to phone anyone.
Obviously, to reveal an awesome competition physique the underlying structure must be there–the result of months of hard work. But without knowing the secrets I’m about to share with you, you won’t look as tight and perfect as you could. Revealing the amazing structure you have created requires understanding and following the “dial in” process.
“Dialing in” is the final stage of contest preparation during the last week before the show where specific, carefully planned adjustments are made to enable the competitor to reach his or her peak contest condition on show day. Doing it well is both an art and a science, so it can be achieved much more easily with an experienced coach. This “contest physique” is difficult to maintain: that’s why we aim to have it on the actual day of the show, rather than even one week before. If you look at the photo of me here, for example, I do not have that kind of definition all the time.
What Happens During “Dial In”
During the “dial in” week we adjust nutrition, training, supplementation and water intake depending on the following two factors:
- The competitor’s current condition
- The category the person is competing in (i.e. bodybuilding, fitness, figure, bikini)
Nutrition
On the Sunday or Monday before a Saturday show, carbohydrates are eliminated or drastically reduced. Why? So the body’s carb stores will empty out. This makes the body look nice and tight. Protein is usually adjusted upwards and fats usually stay at pre-dial-in levels, but they may be reduced as well.
At the mid-week point, when training has stopped, carbohydrates are gradually re-introduced. Because the body has had very little carbs, this re-introduction will signal the body to replenish carb stores, which will fill out the muscles and pull water in from the skin. This makes the body appear fuller, drier and more cut. The amount and types of carbs will depend on the individual and his or her category. Generally carbohydrate loading is done with higher glycemic carbs, such as white rice, potatoes, rice cakes etc with a progression towards lower glycemic carbs such as sweet potatoes, brown rice etc
It’s important to monitor your body every couple of hours while filling out with carbohydrates. It should be filling out and getting tighter, but not losing definition. If this happens, it means you’re either consuming too many carbohydrates or the wrong ones.
Remember, you want to look cut and chiselled—you don’t want to look like the Stay Puft Marshmallow Man …err…or woman!
When carbs are reintroduced, protein is usually cut back. Fat may also be used to help fill out the body without risking water retention. Fat loading doesn’t work for everyone, so it’s a good idea to experiment first.
Spices and all foods containing sodium will be cut as much as possible on the Wednesday or Thursday before the show, which will also force the body to excrete more water.
Training
Training is usually adjusted on Monday, Tuesday and Wednesday before a show in ways that help the body deplete the remaining carbohydrate stores. Because of this, the competitor may feel weak and exhausted. Unfortunately, this is a necessary part of the process. We want all those carbs out so that the body will suck up every carb that’s eaten from Thursday onward. The last training day is usually the Wednesday before a show. This allows time for the body to restore and fill out with dietary changes on Thursday and Friday. This also allows the competitor to reduce the training-induced water retention and inflammation that can occur.
After that last training day on Wednesday, the competitor’s focus turns to closely following the eating plan, resting and drying out!
Supplementation
Branched chain amino acids (BCAA’s) and glutamine are often cut a week or two before a show, but most vitamins can stay in until the Thursday before the show. It’s best to not take them after that. Nerves and a lack of water could lead them to sit in your stomach and cause upset.
Herbal diuretics are often employed to help the body further dry out. Dandelion Root, Uva Ursi, Vitamin C, B6, and Juniper are some examples of common ingredients that I use. Potassium may be used as well, but should be used with caution. I introduce these on the Monday before the show, while lots of water is still being ingested.
Water
Fluid is a very important part of the equation. During the week before the show, competitors may drink anywhere from 4 – 10 litres per day. The less water a person naturally retains, the more they will usually need to drink. Also drinking water actually helps you lose water. Keep in mind that this is done over the course of a whole day. If you drink too much water too quickly you can die.
The great news is that, as water is reduced (usually done gradually on the Thursday and Friday), the body just lets go of the rest of whatever it’s holding onto (that you’ve been trying to get rid of). The sudden lack of sodium in the diet will encourage this response. Water should only be reduced by about half on the Thursday before the show with the final cut occurring 8 – 16 hours before a show. I don’t recommend cutting water intake for longer than that, as you will risk the body holding fluid as a survival mechanism. Plus, dehydration is a concern.
Other important factors…
- Sleep: 8-10 hours per night is strongly recommended and will help the body be fully dialed in.
- Stress: Keep stress to a minimum during the week of the show. Any emotional upset or stressful situation can trigger the body to hold water. That is also why I don’t like my clients running around doing errands the day before a show. They should be resting, doing final prep and just dialing in. Physical stress will cause water retention.
Come by on Tuesday for the big update on E, with final photos and measurements before she hits the stage! She’s going to look a-ma-zing.
Yours in health,
Tammy
