HOW TO GET THROUGH THE LAST FOUR WEEKS OF PREP

If you’re competing for the first time, you’ll no doubt be experiencing all the things I pointed out in “The untold truths at six weeks out” article. Up to that point, prep may have been a breeze, but now, a little closer to your show, you might be thinking to yourself ‘how am I going to make it through these last four weeks?’

Let me first point out that you are not alone in your thoughts. Every competitor who is going through this for the first time will be feeling the same. You may question whether you can do this and whether you should just pull out. You may also experience occasions when you feel low and audibly say ‘f**k this’. 

Therefore, the aim of this article is to give you some tips and hints to get you through the last four weeks of prep, discuss what I’ve learned from my mistakes/experiences and what has helped clients get through the first time.

Chatting with your partner

The first prep you do will inevitably be the hardest thing you’ve ever done in your life, both from a physical and a mental stand point. In your bodybuilding career it will also be the hardest prep you’ll ever do as with each prep it gets a little easier, as you know what’s ahead and have experienced it before. One of the few things spoken about is the stress and toll it can have on your relationship. It can cause distance and hostility between you and your partner if you aren’t open and chat to them about how you’re feeling.

Without having a chat, they’ll never be able to understand and support you in your journey. You’ll be able to explain why you’re quiet, not as loving and like your usual self. It's also worthwhile reassuring them that you will be back to yourself as soon as the diet is over otherwise, they may worry that you have changed. Prep is selfish, there is no question about that. Around the four weeks out mark you could begin to plan some nights away, holidays and things to do as a couple once prep is over. That way you are reassuring them that although it’s all about you now, it won’t be later. If you’d like more hints and tips on how to talk to your other half read my article ‘Prep and Partners.’

Don’t wish your life away

There is no second chance in this life, and each day that passes, is a day you’ll never get a day back, so ensure your enjoy every single one. At four weeks out, I understand there is a huge drive and want to feel better, just simply to have energy and feel ‘normal’. But please do not wish your days away before you’ve even stepped on stage. You hear a lot of bodybuilders say, “I can’t wait for the off season, I can’t wait to feel big again”, long before they step on stage.

Whilst I can understand why they say that, I think it creates a mindset by which you are focusing on the next phase before you’ve even completed this one. That mindset may cause you to change your plans, do less shows, pull out of prep or may lead you to struggle with adherence. There will come a time to get big, a time to feel ‘normal’ and that is not going to be the case four weeks out. Instead remind yourself that this is a choice. You’re choosing to not eat a lot, you’re choosing to do your cardio, and you’re doing what 99% of the world population can’t do. So put your big boy/girl pants on and get through the hard days. What I will say though, how you feel right now is exactly how you should feel if you’re going to be ready. If you’re four weeks out and aren’t struggling, you might be behind!

Work and social occasions

If you are in a 9-5 job, work shifts or whatever it might be, you’ll still be required to be performing at a high level. Your work more than likely won’t understand or care thar you are dieting, they’ll just want you to continue to do your job and to do it well. There are a couple things I’d suggest doing to ensure that you meet these expectations. The first one would be to do any tasks that require a lot of concentration around meals or just after you’ve eaten. If not, you may run the risk of struggling to concentrate, brain fog and just being slow at what you need to do.

If your job has a ‘work from home option’ I’d strongly suggest using it. What we fail to understand is just how draining being in a social setting can be and the energy it requires to simply talk. If you work from home, you remove that and can stay in robot mode. I’d also strongly suggest writing reminders for tasks that need done, otherwise you will no doubt forget.

You may also find it hard to make any sort of social occasions. You are probably going to your bed around 8-9pm, and if there is an occasion where the doors open at 7.30pm, you’re not going to make that. You won’t have much energy to chat and the whole time you’re there, all you’ll be thinking about is going to bed. With that being said I’d put any sort of social occasions on hold until prep is over.

Limit social media

Social media is great, but it can be extremely damaging to your self-worth if you are continuingly looking for your competition and putting yourself down. Please do not screenshot a photo from a fellow competitors Instagram, and put it against your own pictures using the collage app. What you fail to remember is that Instagram is most people’s highlight reel and often they do not look like that in real life. If you do so you may spend the rest of prep feeling down or that you aren’t as good as they are and are going to get beat.

All of a sudden it gets to show day, you see them backstage, they look terrible, you win and they don’t place. You then ask yourself why you’ve been putting yourself down this entire time. Hindsight can be a wonderful thing but take it from my experiences, deleting social media will be one of the best things you could do for your own mental health during prep.

In summary, the last four weeks of prep can be extremely challenging. To ensure you get through this time period first start of by having a chat with your partner and getting them on board with how you’re feeling. Ensure you are not wishing your time away and stay present in the moment. Place meals around high demanding work tasks and cut out social occasions until prep is over. Lastly, consider deleting social media to protect your mental health and ensure a successful prep.

Vaughan Wilson Bsc Hons