Most people taking the time to read this article have been through the rigors of preparing for a bodybuilding or figure contest. You are already significantly more dedicated than the vast majority of gym-goers, not to mention the legions of people who neglect their health altogether. To those on the outside, it certainly appears that the most difficult aspect of what we do is the time spent in the gym – straining, sweating, pushing ourselves out of the dreaded comfort zone. The true competitor knows, however, that the training is the easy part. It is the other 23 hours in the day, when we must mesh our “real lives” with this hobby that we dedicate ourselves to, that represent the most challenging aspect of being a competitive bodybuilder.
The psychological component of bodybuilding is without question the most difficult part of competing – and is often what separates winners from losers. It is simply not easy to have to regulate every gram of food that goes into your mouth for months on end without fail. Maintaining high energy levels and a positive attitude in other aspects of your life can be extremely challenging as the diet continues, and body fat is stripped away. Many competitors find their personal lives suffering as the contest gets closer, with most of their attention focused on that single day in the future when they hope that all of their hard work will be rewarded.
I have competed in the WNBF World Championships for 6 out of the last 7 years. While I have enjoyed some measure of success in these shows, I am certainly not immune from the psychological challenges that are associated with our sport. I would like to offer some perspective on this topic by focusing not on the specifics of training / diet (let’s face it, there are lots of bodybuilding articles written about that) but instead on the mental facet associated with competing. I believe that several elements of my own contest prep might resonate with other competitors out there, including my approach to dieting (26 weeks without a cheat meal), having a demanding real-world job (professor), and family commitments (happily married with 1st child born last year).
When you prep for a contest over a relatively long period of time, there are bound to be instances where your job or family life interrupts even the best-laid plans. Plane travel for work (often without access to a decent gym) or an unplanned sickness in the family (including you!) can disrupt the carefully crafted routine of the competitive bodybuilder. In times like this, I revert to what economists call “constrained optimization.” That is, I want to optimize every aspect of my contest prep, SUBJECT TO other constraints such as work or family that are frankly much more important to me than any bodybuilding show will ever be. Is it optimal to train in a hotel gym? Absolutely not. Is it the best I can do given my work commitments? Yes. Along a similar vein, is it optimal to eat completely clean foods that I have prepped myself when traveling? Yes. Is it feasible to do so when traveling for 4-5 days at a time? I argue yes, and have just about perfected the art of bringing 4-5 days worth of food in a carry-on cooler. Prepping 2 weeks’ worth of contest food in one weekend is not uncommon in such instances. On the other hand, is it optimal (in bodybuilding term) to miss a scheduled workout when your child or spouse is sick and needs you at home? No, but any bodybuilder who chooses the workout over family has their priorities messed up. SUBJECT TO the commitment you make to your family, optimize your workouts / meals in the best way you can – maybe that means working with your family to re-schedule your workouts the rest of the week.
One of my rules of thumb regarding contest prep is that something will ALWAYS go wrong at some point. So, don’t freak out! How you respond in such circumstances speaks volumes about you as a person and competitor. I have gotten to the point where I actually look forward to something going wrong during prep, and would rather have it happen earlier rather than later. After doing my best to overcome the obstacle, I relax a bit and push forward knowing that the worst is behind me.
For me, the first couple of months of dieting are relatively easy. The only frustrating part is the desire to get lean quickly but knowing that a slow and steady process generates better results. If I am picture perfect with my diet for 20 weeks, I am getting close…but not where I need to be. At that point, the dieting becomes more difficult. The low carb days, combined with continued low fat intake (and resulting low testosterone levels) will challenge the mindset of even the most seasoned competitor. You can find yourself quickly frustrated with co-workers, friends, and family members who just don’t comprehend the demands you are placing on yourself and the extreme sacrifices you are making.
As you approach this point, it is essential to take a step back and re-evaluate your priorities. If you almost snap at someone for simply talking about their lunch plans or continuously mentioning how full they are, take a deep breath and remind yourself that YOU and YOU ALONE are responsible for what you’re putting yourself through. No one, and particularly not your loved ones, should have to suffer alongside you as you prep. If you constantly call attention to how meticulous you have to be on your diet, or are always moody on low carb days, you will quickly have people around you hating the fact that you compete, and wishing you didn’t. That is not an ideal setup for longevity in this sport.
I love natural bodybuilding because it requires both physical and mental strength. Push yourself to the edge in both components – but not over it.
