1st competition

Hey Old Navy....I have my first competition coming up in about 5 weeks. I going to start putting a posing routine together and wondered if you have any recommendations for music. Also if there is any tips you can give to someone in their first show.

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Steve:  Thanks for your question.
 
First, what show have you entered, when and where?
Do you know if the routine is :60 or :90 seconds?
How old are you?  It's important to choose music that fits your age.  For instance, at 64, I can't do a rap routine.
 
Pick a song you really like and that's familiar to the audience.
 
Listen to the song several times and imagine posing to certain sections.
 
Pick a :60 second and a :90 second block of music from the song and that's what you base your routine on.
 
You should plan on between 8 and 10 poses during your routine, with time for moving around the stage and your transitions between poses.  Include your best poses in your routine and avoid the ones you don't do as well.  Begin your routine with your best pose and end your routine with your second best pose.
 
Try to throw a couple of optional poses in your routine: Victory, Dickerson, Arnold, 3/4 Back Pose, Kneeling.
Get hold of a copy of Arnold's book and look at the old posers.  You can copy some of their classic poses and the audience will love it.
 
I like a four-count to the music, because you can get into a pose in a four-count. (one, two, three, four; one, two three four).
 
Edit your music and record it as the only music on a CD.  Make at least six copies of your CD, because you will leave one or two at the show, you usually forget to pick up your music from the DJ after the contest.
 
Have fun with your routine and practice it many, many times before your contest.
 
Your posing routine is your time to stand up on stage, by yourself, in front of the audience, your friends and family.  All eyes are on you.  It's your time to shine. 

By the way, in your Avatar, you need to drop your shoulders and raise your elbows higher in your rear double biceps pose.  You have a great back and shoulders package that needs a better rear biceps pose to show better.

Good luck in your first, competition, Steve.  Please feel free to ask more questions and I will gladly answer them. 

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

ORIGINAL: Old Navy
 
First, what show have you entered, when and where?
Do you know if the routine is :60 or :90 seconds?
How old are you?

By the way, in your Avatar, you need to drop your shoulders and raise your elbows higher in your rear double biceps pose.  You have a great back and shoulders package that needs a better rear biceps pose to show better.

I have entered in the Hurricane Bay in Tampa, FL...its on sept. 15th

I am going to be in the Novice class, and might also do the Typhoon Bay, middleweight (the Typhoon bay is the tested event in the Hurricane Bay).

the routine is 60 seconds long...and I am 21

and as for my avatar pic, its about a year old now, before I knew how to pose...I know better now

thanks for all your help!

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Cool.  At 21, you can pick heavy metal, hard rock or any of the current hits and you can't go wrong.  With :60 seconds, you should try for about 8 poses, with transitions.  Look for a verse that lasts a minute.  If you go over a couple of seconds, it won't matter.  If you go over 10 seconds it will, because some DJ's cut you off at close to :60 seconds.  It's OK to use vocals as long as they tell a story that you can pose to.  The worst thing you can do is to pose to music that doesn't 'fit' what you are showing.  I have posed to music only and music with vocals.

Steve, with a September 15th show, you must have your posing music routine in the can by the end of the month, so you have two weeks to practice.  Let me know if I can help.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

ok i found some music, so I am good to go with that....quick question, should I stop taking creatine before my show? also I saw in one posts you talked about carb loading to fill out your muscles. how would you do this?

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I usually cut out creatine a month before my contest and then load it up just before the event, one scoop for three of your six meals for two days.
 
Carb loading can be tricky.  If it works, like it did for me today, you will come in lean, hard, shredded and ripped.  If you miss it, you come in soft, flat and holding water.
 
For your first show, I wouldn't play with it.  I'll give you a good final week contest diet if you like, one that I have used and that has worked for me without fail.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

ORIGINAL: Old Navy

  I'll give you a good final week contest diet if you like, one that I have used and that has worked for me without fail.

that would be awesome....thanks a lot

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Contest Week Diet Plan
 
Sunday – 2 Gal. Water, light salt
 
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
 
Training: None
 
Cardio: None
 
Posing: 1 set, hold each pose for 10 seconds
 
Monday – 2 Gal. Water, light salt
 
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
 
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds
 
Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements
 
Cardio: AM, 25 minutes moderate
 
Cardio: PM, light treadmill or jog 20 minutes
 
Posing: AM 1 set, hold each pose for 10 seconds
 
Posing: PM, 1 set, hold each pose for 15 seconds
 
Tuesday – 2 Gal. Water, light salt
 
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
 
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
 
Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
 
Cardio: AM, 25 minutes moderate
 
Cardio: PM, light treadmill or jog 15 minutes
 
Posing: AM 1 set, hold each pose for 15 seconds
 
Posing: PM, 1 set, hold each pose for 20 seconds
 
 Wednesday – 2 Gal. Water, light salt meal 1, 3, 5
 
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
 
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
 
Training: PM Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
 
Cardio: AM, 20 minutes moderate
 
Cardio: PM, light treadmill or jog 10 minutes
 
Posing: AM 1 set, hold each pose for 20 seconds
 
Posing: PM, 2 sets, hold each pose for 20 seconds
 
Thursday – 1.5 Gal Water, light salt meal 1,3, 5
 
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice
 
Training: AM Leg flex, 10 sets of 30 seconds
 
Cardio: AM, 20 minutes 3.5 speed, flat treadmill
 
Posing: AM 2 sets, hold each pose for 20 seconds
 
Posing: PM, 2 sets, hold each pose for 20 seconds
 
Friday – 1 Gal Water, salt – none added
 
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice
 
Training: None
 
Cardio: None
 
Posing: Stay tight.  Flex frequently
 
Saturday – 4 oz Water with each meal, normal salt
 
Meal 1: 6 oz steak, 4 egg whites, wheat toast, ½ grapefruit or 8 oz grapefruit juice
 
Meal 2: 6 oz salmon, brown rice, vegetables, ½ grapefruit or 8 oz grapefruit juice
 
Meal 3: 6 oz salmon, vegetables, brown rice, ½ grapefruit or 8 oz grapefruit juice
 
15 minutes before pumping up: 8 oz grapefruit juice.
 
After prejudging, continue salmon, brown rice, vegetables, grapefruit juice.
 
After prejudging, return to normal intake of water, 8-10 oz water per hour
 
Evening Show
 
15 minutes before pumping up: 8 oz grapefruit juice.
 
 Pick up your Trophies, have a nice meal and trip home.
 
Good Luck.  Old Navy

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

what is the reasoning behind all the grapefruit?

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Grapefruit is a good carb and its properties aid in burning fat.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

thanks, I didn't know that, do you make your own or is there a certain brand you prefer

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I use 100% natural white grapefruit juice in the bottle.  The pink variety has a little more natural sugar than the white.  I prefer eating grapefruit instead of drinking the juice, but when you are in your last phases of contest prep, the juice is easier to manage.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

I think I may have fell alittle behind in cutting down, is there anything I can do to make up some ground without ending up looking flat or worse on stage, i still have 3 weeks and a few days, but time is running short, any advice?

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Send me some photos...front, back, side, along with your height and weight.  Let me look and I will give you some advice.  Send them to my email address: oldnavycapt@aol.com, or post them here.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

cool, I will send you some pics after my training tomorrow morning

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ORIGINAL: ScubaSteve31

cool, I will send you some pics after my training tomorrow morning

 
That's OK, but it's one less day for us to make any changes.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

I sent some pics and my diet to your email...thanks a lot 

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Steve:  I received the shots and responded.  I will be glad to continue helping you with your contest prep.  You look good, Warrior.  You should do well in your first show.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]