Contest season is heating up, and many of you are excited to hit the stage. The bright lights, sparkling suit, perfect hair, and of course, the body you’ve worked so hard to sculpt—everything is coming together! But let’s be real: the road to getting there is no walk in the park, and doing it the safe and healthy way is even tougher.
Here’s the truth: bodybuilding isn’t natural for our bodies. I always joke with my clients that while they want that six-pack, their bodies are just trying to survive. So when you’re deep into prep, the hunger kicks in, cravings start, and it feels like you’re running on fumes. It’s hard to focus, you’re tired, and sometimes just getting through your workouts feels like climbing a mountain.
It’s easy to fall into extremes when preparing for a show. But remember, while getting lean for the stage requires serious dedication, there are things you should never do if you want to avoid damaging your body long-term. Here are some of the most common mistakes competitors make, and how you can avoid them to step on stage looking—and feeling—your absolute best.
Mistake #1: Not Giving Yourself Enough Time
The number one mistake I see competitors make is not allowing enough time to prep for a show. For most people, a 12-week prep is not going to cut it. You need 16 weeks—sometimes 20 weeks—so you can diet in a way that keeps as much muscle as possible while losing fat.
If you’re a first-time competitor, it’s even better to start planning six months to a year out. This gives you enough time to build muscle if needed or get your body fat to a healthy starting point before the actual prep begins. Trust me, it’s better to have a well-thought-out roadmap instead of scrambling to drop weight in a panic. Bodybuilding is not about rushing to the stage. It’s about building your body intelligently, allowing time for both fat loss and muscle growth phases.
Mistake #2: Doing Too Much, Too Soon
Another common misstep is ramping up your training volume and cardio too early in the prep. Some competitors start with two-hour cardio sessions or seven-day-a-week workouts from the beginning, and by the time they’re halfway through, they’re burnt out with nowhere left to go.
If you start too intense too soon, where do you go when you hit a plateau? That’s when many competitors start experiencing issues like thyroid and adrenal problems, and post-show weight rebound happens fast. You want to ease into the intensity, gradually increasing cardio and volume as you get closer to the show. That’s why starting with a well-planned 16 to 20-week prep is critical—it gives you time to ramp up without burning out.
Mistake #3: Starving Yourself
Yes, contest prep is extreme, and you will need to be in a caloric deficit. But you don’t need to starve yourself. Dropping your calories too low, too fast is not the answer. I’ve seen competitors start a prep eating 1,600 calories a day. By the time they’re eight weeks out, they’re barely eating 900 calories. This leads to muscle loss, hormonal imbalances, and feeling completely drained.
Instead, aim to start your prep at a higher caloric intake. When my clients begin a prep eating around 2,500 to 3,000 calories per day, we have much more wiggle room. By the time they’re eight weeks out, they’re still eating 1,800 calories and losing fat. The goal is to preserve muscle while slowly reducing fat. The smarter your approach, the better your body will respond.
Mistake #4: Neglecting Posing Practice
You can have the best body on stage, but if you don’t know how to pose, it won’t matter. Posing is an art form, and it’s one of the most overlooked aspects of contest prep. Many competitors practice posing only a few weeks out from the show, thinking it’s not as important as diet or training. But trust me, it is!
Posing requires endurance. Under those hot stage lights, flexing your muscles while depleted is tough, and if you’re not prepared, you’ll fade fast. I tell my clients to practice posing every day—yes, every single day—starting months before their show. Work on your mandatories, hold your poses, and practice under stage-like conditions. You need to look poised and professional, even if it’s your first time competing.
Wrapping It All Up
Bodybuilding is about precision, dedication, and patience. There are no shortcuts when it comes to stepping on stage looking your best. Avoid these common mistakes, give yourself enough time, and work with a coach who understands how to prep you safely and healthily.
If you’re thinking about competing and want to do it the smart way, get in touch with me! Whether you’re a year out or just a few months away, I’d love to help you navigate your journey. Let’s make sure you hit that stage with confidence, knowing you’ve done everything the right way.
Ready to take the first step? Reach out for a clarity call, and let’s map out your road to success!
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