1st competition
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1st competition - 8/14/2007 3:45:22 PM
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ScubaSteve31
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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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RE: 1st competition - 8/14/2007 5:55:06 PM
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Old Navy
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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.
< Message edited by Old Navy -- 8/14/2007 5:58:43 PM >
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to ScubaSteve31)
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RE: 1st competition - 8/14/2007 6:32:18 PM
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Old Navy
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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.
< Message edited by Old Navy -- 8/14/2007 6:35:28 PM >
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: 1st competition - 8/18/2007 7:58:15 AM
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ScubaSteve31
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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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FOOD!
Alive whole food multi
Whey
Creatine
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RE: 1st competition - 8/18/2007 11:59:56 AM
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Old Navy
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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
(in reply to Old Navy)
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RE: 1st competition - 8/20/2007 2:53:45 PM
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Old Navy
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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
(in reply to Old Navy)
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RE: 1st competition - 8/21/2007 9:02:45 AM
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ScubaSteve31
Posts: 436
Joined: 8/18/2006
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what is the reasoning behind all the grapefruit?
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FOOD!
Alive whole food multi
Whey
Creatine
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(in reply to Old Navy)
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RE: 1st competition - 8/21/2007 9:07:17 AM
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ScubaSteve31
Posts: 436
Joined: 8/18/2006
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thanks, I didn't know that, do you make your own or is there a certain brand you prefer
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Current Stack:
FOOD!
Alive whole food multi
Whey
Creatine
Flax Oil
Vitamin C
(in reply to Old Navy)
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RE: 1st competition - 8/22/2007 10:30:27 AM
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ScubaSteve31
Posts: 436
Joined: 8/18/2006
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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?
_____________________________
Current Stack:
FOOD!
Alive whole food multi
Whey
Creatine
Flax Oil
Vitamin C
(in reply to Old Navy)
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RE: 1st competition - 8/22/2007 12:27:55 PM
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ScubaSteve31
Posts: 436
Joined: 8/18/2006
Status: offline
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cool, I will send you some pics after my training tomorrow morning
_____________________________
Current Stack:
FOOD!
Alive whole food multi
Whey
Creatine
Flax Oil
Vitamin C
(in reply to Old Navy)
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