Bodybuilding is a strange sport. I can imagine what it must look like to an outsider – half-naked, veiny, orange crazy-people parading around on stage in the name of vanity. And I mean, it kind of is that. But there’s more to it; there must be, for so many people to participate in it, right? So here’s an inside look at what the bodybuilding competition experience is like.
One to Two Days Out
Amateur (NPC – National Physique Committee) bodybuilding competitions take place all over the country, and now that I am a IFBB professional competitor, they’ll take place all over the world! This means you have to travel, and it’s best to arrive two days before the competition to give your body time to adjust to a potential different climate and recover from any bloating caused by your flight.
Generally there are rolling check-ins throughout the afternoon. At check-ins, your height is measured so that you can be placed in an appropriate height class. You also receive your competitor number button, which you wear on your left hip on stage so that the judges can easily identify you.
I have very attentive coaches, so I check in with them every 3-4 hours, either in person, or by sending photos if they aren’t present at that particular competition. They are able to see the subtle changes in my physique and tweak my water and carb intake accordingly. It’s amazing!
I also have to eat a balanced meal every 2-3 hours – something like chicken, vegetables, and rice or sweet potato. During competition season I eat 6 meals spaced evenly throughout the day.
Arguably the weirdest part of competing is the super dark spray tan that every competitor must get in order to show off their musculature under the bright stage lights. My personal preference is Liquid Sun Rayz. Here’s how tanning goes:
You enter a meeting room in the host hotel which is covered from floor to ceiling with sheets or tarps. One of the airbrushers (female only) calls you over to a nylon pop-up tent. You get completely nude and enter the tent, and the airbrusher sprays you with very deep tanner that gets darker over time.
Me in the tanning booth
When she’s done, you have to wait for the tan to dry before getting dressed again, so you walk, naked, to the center of the room where they have box fans set up. You, with all of your other naked brethren, stand like a gingerbread man, shivering in front of a fan. Modesty? Out the window!
Prejudging Day
Another coat of spray tan, then hair (if you have long hair – I don’t!) and makeup, and then it’s a waiting game for a few hours before you hit the stage. Backstage, you’ll see people munching on rice cakes with peanut butter and lying on the ground with their legs propped up. The rice cakes are to fill up your muscles, and resting with your legs up is to keep the blood out of your legs so that they look leaner and more defined.
The competition expeditors (the people who organize things backstage) start to line competitors up by division. There are many divisions within NPC/IFBB bodybuilding, and they differ between women and men. I personally compete in figure.
Then, the big moment arrives. Prejudging is when competitors get the most stage time, and it’s when the judges truly decide who will win. Competitors are called onto the stage one by one. In my division, figure, each of us walks to the center of the stage, does a front pose, right side pose, back pose, and left side pose, and then walks to the side of the stage.
This is your chance to make a big impression, so I walk slowly and with confidence, and think to myself, “Make it beautiful.”
Judges write down the numbers of the competitors they like the most, and begin callouts. This is when they call 5-6 competitors at a time to the front of the stage and compare them to one another. First callouts is the best – this means you’re in the top of your class. Generally speaking, the closer to the center of the stage, the more likely you are to have gotten first place.
I got first callouts!
Finals Day
Often, finals are the following day. You have a pretty good idea of how you did, but can’t be sure until awards are given out at finals. Unfortunately, this means sticking to your strict diet for one more day, and another sticky coat of competition tan that morning.
At finals, all the competitors in a height class enter the stage. The judges then call out the top placers in reverse order to receive their trophies (fifth place, fourth place, third place, etc.).
After finals, everyone is so relieved. They’ve been dieting for months and are ready to let loose a little and eat a dang cookie, for goodness’ sake.
Depending on how a competitor places, they might be hopping right back onto a training plan and diet after a more relaxed weekend of treats, or they might be entering an offseason to make some improvements before they compete again at the next level. Read this post to see what my post-competition plans are.
Competitors often compete first in local NPC shows to get a feel for it, moving onto a national qualifier when they are ready. If they place well at a national qualifier, they can compete for an IFBB pro card at one of a handful of national shows! Winning a pro card is highly coveted and very prestigious. I won mine in July 2015 at my third figure show!
If you’re interested in more about my fitness journey, follow me on Instagram: @chanmeleon! I regularly post progress photos, random thoughts, and fitness inspiration. See you there!
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kristin says
Your dedication is so inspiring. Love following your prep and competition journeys!
Latoicha says
Thank you for giving us the behind the scene look at the world of professional body building. I really enjoyed learning about the preparation needed for competition.
Bernadette Callahan says
It is always interesting to read about what goes on behind the scenes. So many people just take what they see and dont see all that goes in things, including bodybuilding. That must take tons of dedication!
Helen at Casa Costello says
Wow what commitment this level of competition must take. The thought of the completely naked standing in a room sends shivers down my spine though! You look wonderful – Best of luck to you in forthcoming comps and enjoy that cookie at the end!
TheGracefulMist says
It was informative to know the processes bodybuilders go through before, during and after a competition. Thank you for sharing.
– Kathryn from http://www.TheGracefulMist.com
Louisa says
I can only imagine the commitment and dedication it must take to follow such a strict diet and regimen. Kudos to you and congratulations!
CourtneyLynne says
I have always thought the tanning part of these competitions was kinda goofy lol…. Reminds me of Jesesy shore lol 😉 anyway lol….You definitely look great girl! All your hard work definitely paid off!
Tracey says
I have been following your journey so it is great to see how the competition panned out. You looked beautiful, strong and confident – a winner in my books! Congrats on all your hard work, dedication and discipline.
Barrie says
Very interesting, Chanelle! How long have you wanted to compete? How long did it take to get your body in such tip-top shape? I’m so impressed!
Chanelle says
I started weightlifting and since I am motivated by goals, I decided to sign up for a competition to keep myself accountable. That was about 3 years ago and I’m still loving it!
Amanda says
Amazing! I really enjoyed reading your post! The discipline and endurance required for preparing for this sport is huge! Way to go!
carol clark says
holy moly like i saw your first pick then like i was like she looks like she is confindant strong beautiful and then i move on im like no way whattatttt then i see you like wow you have the body i dream of and im white well that shouldnt have been said but o my heavens you are so strong and keep up the good work girl you got it keep working hard for your goal
Elena says
You look great! So strong and beautiful. I admire your dedication
Northern Crumble says
Wow! Not something you see everyday the other side to body building. I can’t begin to imagine how much motivation you must need to follow this on a daily basis
Celeste SunDragonLady Choi says
Absolutely stunning. You are correct to say that, bodybuilding looks odd to an outsider. But, I can totally appreciate and respect all of the hard work and dedication it takes to be able to compete. So for that I want to say #Congratulations and I pray that you just have fun with it. Which it looks like you are doing. Great post. Thanks for sharing
Lisa Rios says
My goodness, you look gorgeous & I love how determined & strong you are. Your hard work & discipline along with positive mindset has really done so much favor & you deserve more success.
Margaret Smith says
Wow. I really admire all the will power and determination. Never knew how much was involved in bodybuilding competitions.
Zoë IKIWN says
Wow, I had no idea just how much goes into the preparation before the big day! Such dedication! Love the post-finals picture with the burger 😀
Stephanie says
Thanks for sharing. I didn’t know anything about the professional body building world before I read your post. It’s fascinating and a ton of hard work! Congrats on your success.
Marcie W. says
You definitely looked amazing and totally rocked the show. I think the spray tan would drive me nuts, but hooray for the post competition gorge!
Marti Tabora says
You are really disciplined and committed and I think that’s great. I think it’s really interesting how much prep and work goes into it, I really had no idea, but I can see how all that hard work and discipline pays off. Hats off to you!
Jennifer Davis says
I admire how much hard work & determination it takes to do what you do, you should be amazingly proud of yourself
Jessica says
wow! I really admire your discipline and the rest of the participants. I started following you to get tips, especially in food.
Cheryl says
My brother and female cousin were both body builders. I always thought it was a bit much.
MaryAnn says
Wow that is very interesting information. I actually though that body builders were just tan. I had no idea that they were getting a spray tan for that reason.
Winona Rogers says
Very interesting to read about the behind the scenes activities. You have an incredible body.
Mami2jcn says
What an amazing sport! I’m in awe of the commitment it takes.
Cacinda Maloney says
Wow! That seems like a ton of work and mind control to get to that point! So amazing that you are able to do this! Some days I wish I could! you got it going on girl!
Claudia Krusch says
Love following your journey! You look amazing! So happy for you!!!
Harriet from Toby & Roo says
It’s wonderful that you have something you feel so passionate about! Go you! I wish you the best of luck the next time you are in training – it’s fascinating to learn what athletes put their body through!
Zoe L says
Such an interesting read, dont think you realised what goes in before hand.
Nayna Kanabar says
It is interesting to read what you have too go through before the competition. Your physique is super.
Kelly Hutchinson says
I love following your competition journey! You are so graceful and beautiful on that stage! Keep up the fantastic work!
Rosey says
You looked great on the stage. It’s fun to get an inside peek at what goes on behind the scenes.
Ashley Whipple says
My friend just did her first competition. Thanks for sharing the behind the scenes info. I have always wondered about the dark spray tans.
Seattle Travel Blogger says
You have a great “V-taper” in your frame!
That was quite a walk you did in that film!
Chanelle says
Thank you!
Ron Leyba says
Wow. You really did well with your preparation. Amazing indeed!
Tara says
It’s always really insightful to see the behind the scenes!
Kristen from The Road to Domestication says
So interesting! I had no idea there was so much involved! Props to you!
Roxy says
You look amazing! I can’t even imagine the discipline it takes to get your body in that kind of shape. You go girl!
Ashley says
I’ve never really thought about the behind the scenes look at bodybuilding competitions. It’s really cool to see what goes into them! It’s a lot of hard work.
Subhadrika Sen says
Though onscreen a lot of glitz and glamour is shown but the real hard work happens behind it. On screen the hard work only culminates into the final product which is either loved and appreciated or constructively criticised. It was good to know behind the scene stories.
Dannii @ Hungry Healthy Happy says
It’s always good to see the behind the scenes, as I don’t think people really realise what it is like.
Nicole Haas Etolen says
Wow, you are a one though woman! I like how you manage your balanced diet schedule.
Leighanne M says
I’ve been on a weight loss jounery since 2010. Going from 33 stones to currently 19 stones. I have so much resepect for you as I can only imagine how much hard work it has taken to get into the shape you’re in. Most importantly you can see you really enjoy it x
Chanelle says
Amazing! Keep up the good work! 🙂
Fashion and Style Police says
Oh wow it must have been hard working achieving that body. Respect.
Carrie says
Wow! I knew a lot of work went into it but it is more work than I thought! I definitely couldn’t do it! I like cookies way too much… 🙂
Wildish Jess says
I hate the fake tan look but I know its so common. But either way, damn! You look great! lol
Elizabeth says
Big respect for what you do! I do a lot of fitness training (but I like my wine and cookies too so it doesn’t show as much as I’d like!) and I am really enjoying a kettle bell class I attend under Scotland’s only female certified kettle bell coach. You have a new follower on IG! 🙂
Chanelle says
Ahhh I love wine and cookies too! I have to keep the Oreos out of the house. 🙂 Yay, thanks for following along on IG!
Karla says
Your description at the beginning made me laugh! I imagine the competition is quite intense. I admire your discipline.
Tatanisha W says
Wow, what a cool and interesting journey. Thanks for sharing some of the behind-the-scenes with us!
Chantal says
I can’t imagine all the hard work you put in for these competitions. You look great up there on the stage – keep it up!
Bella says
The day of a competition must be so exciting! Thanks for sharing what goes on behind the scene – very interesting!
Amanda @ Adorkablii says
I never really did understand it but this helps some. I think you all are very beautiful and you all should be very proud of yourselves! You all deserve to win my opinion.
GiGi Eats says
I am in complete shock and AWE of how amazing you look! GAHHH!!!!! Make me get as ripped as you!
mary says
Thanks for giving us an inside look into what goes on at one of these competitions. I had no idea. Good luck!!
Nicole Escat says
I haven’t watched a bodybuilding competition, I am surprised to see the behind the scenes, you guys are so dedicated!
Dia All The Things I Do says
All about the burger lol I have a friend who got into body building after college it’s actually how she met her husband. They both love it.
Lois Alter Mark says
It’s so fascinating to get a chance to go behind the scenes like this. Wishing you lots of luck in all your competitions!
ricci says
You looked amazing!!! I have always wondered what went on “behind the scenes” at those shows and now I know!! Thanks for the great post!!
Anna says
Girl, stop this right now! You look absolutely amazing! Can you please come over so we can work out together! I desperately need help! XO
Val says
Thanks for sharing this, looks like all your hard work has paid off. You really do seem happy with the competition for this, looking great!
Brandy says
This looks like a great experience to have. I can’t imagine all that goes on behind the scenes to do this. Thanks for sharing!
rika says
I truly enjoy reading your fitness journey! I love that you’re pretty flexible with what you eat.
Jenn says
Wow, this is amazing. Very impressive in so many ways. I really admire your commitment.
Elizabeth O. says
It’s definitely a challenging lifestyle and I admire women who compete in bodybuilding competitions, it’s tough work especially since we get to see it from your perspective. It’s would definitely be nice to relax afterwards, the pressure is not always great.
Amy Desrosiers says
I always wondered why all competers had that cocoa looking tan..almost too fake. Thanks for clearing that up!
Chanelle says
Haha. It’s definitely not by choice!
Jeni Hawkins says
I can’t imagine the stuff you go through to get competition ready! It’s really awesome what you’ve done with your body! Much respect!
Lisa Joy Thompson says
Thanks for sharing all the behind the scenes details! The amount of work you put into bodybuilding is astounding and you look amazing! You’re such an inspiration! 🙂
Jenn says
Wow this is amazing, I never knew how much went into it! The dedication is remarkable so I commend you for that!
Jolina says
WOW. That is insane! I mean, it might mean nothing coming from a weakling like me (seriously, I do weights – 5 pounds each hand and expecting definition on my arms – sounds so silly now haha) but I’m super impressed. (I didn’t know about the spray tan – inside info!)
Jenn @ EngineerMommy says
I’m always amazed at how much dedication and discipline it takes to compete professionally in body building competitions. It’s amazing how much effort it takes!
Sarah Bailey says
And a well deserved cookie that would be as well! It is so cool you have people looking after you so closely though as well 🙂
Lisa says
This is a truly eye opening article. I had no idea of what was involved in body building comps!
Dawn McAlexander says
What an amazing body you have. Your training schedule seems so rigorous. I don’t know how you do it, honestly. It seems like it would really wear you down after a while. You must be really dedicated to bodybuilding.
Cindy Ingalls says
First of all, you look amazing. You exude such confidence. It’s very impressive. I don’t think I could deal with the fake dark tan, but I do get why the do it.
Chrishelle says
You are very committed to your sport. I do not think I could take the diet restrictions. Congrats on your success.
Neely (@Neelykins) says
I had no idea it was so involved. Thats awesome inspiration.
Gingermommy says
Amazing and so inspirational. I am looking to lose weight and am following you on twitter now. Hoping to find some tips and motivation
Pam says
Wow, I never knew how much went into bodybuilding competitions. I knew you had to be dedicated, but I’m really impressed with everything that goes on behind the scenes. Thanks for letting us know what it’s like!
Crystal says
The spray tan part sounds dreadful! I can’t imagine myself standing around naked & getting sprayed by strangers. It’s probably all worth it in the end!
Pam says
That seems like it would definitely take some getting used to, doesn’t it? I bet the first time would be nerve-wracking.
Shavonne says
Hi Chenelle! I am currently prepping for my first national show (Jr. Nationals) and your current blog helped so much! I’ve been following your success for a while now on IG and reading your content and watching your videos during cardio definitely helps to pass the time on the stairmill 🙂 and is very educational. Congratulations on your pro debut and I look forward to your next blog!
Shavonne
@herculeanchick
Chanelle says
Yayy I am so happy to hear that! Thanks for following along with me and BEST OF LUCK at Jr. Nats! I did that show last year and had a blast. 🙂 Let me know if you ever have any questions.
candy says
Wow I learned stuff about body building I never knew like the spray tan.
Valerie says
You look great. Very dedicated.
Michele says
Not sure I like it that those “tans” have to be applied constantly–I guess it is necessary. You certainly do have to put a lot into this body building-I salute you-I could never do it.
Saidah Washington says
Do the darker skinned competitors get sprayed too? I would think muscle definition is more pronounced therefore the spray not necessary.
Rhian Westbury says
You really have to be really committed to be a bodybuilder, I can’t believe how dark the tans have to be x
Sarah says
I can’t imagine standing naked with everyone. That part wouldn’t do well with me. I love how much this seems to make you happy, I can see the happiness in your eyes in all the photos!
Kristi says
You really gave some good info about questions most of have. The 6 spaced out meals must be hard to do on top of everything else.
Ana De- Jesus says
It amazes me how committed bodybuilders are and dedicated to their craft, are the competitions once a year? Lets hope you can relax now and enjoy time with your man.
Katrina | TOTSFamily.com says
I love this peek behind the curtain. I am plus size but I have always wondering if I had the will power to compete like this.
Catherine S says
I never realized how much time and commitment it took to do this. Now I know why my friend that does bodybuilding competitions comes into work orange.
Chanelle says
Haha. Yup, that would be why!
Stacie @ Divine Lifesytle says
This is such an interesting read. I knew a lot went into getting ready for those competitions, but I never realized the spray tan thing.
Jeanette says
I would be totally self-conscience if I had to stand in a room totally nude! I don’t think I could do that! WOW what a lot of stuff that you need to go through for this! WAY TO STUCK with it!
Tamara says
This behind the scenes is awesome. Thanks for that! I am getting hungry just thinking about the food and I also have to eat every 2-3 hours. Your skin is lovely by the way. I don’t have a lot of muscles but I’d want to show them off with a tan!
Paula Schuck says
You look absolutely fantastic! I can’t imagine ever being that fit. I am so impressed with what you’re doing.
Amanda Love says
Wow, I had no idea so much went into it and didn’t know why you all got spray tanned either. I just looked at the video and you did a great job. Your muscles were really defined when you did that first pose too. 🙂
Chanelle says
Thank you! That’s my “wow ’em” pose. 🙂
Jeanine says
Love this, love the behind the scenes peeks. I find it all so interesting. I could never do what you do but I do think its amazing and your dedication is simply awesome!
Annemarie LeBlanc says
That was some rigorous pre-competition prep! I would have never survived anything like that! I admire your determination to reach you goals and… you look awesome!
Karen says
I knew there was a lot of work involved, but this is intense! Thanks for the insider’s look at professional body building.
Shirley Wood says
Wow, that was a cool look behind the scenes. There is a lot of work, dedication and commitment involved!
Heather lawrence says
Wow girl… you look amazing! Absolutely amazing and all your hard work has definitely paid off that’s for sure.
I love the behind the scenes look at the competitions…it’s a world I wouldn’t find myself in but it is fascinating.
Tiina A says
It’s not a piece of cake to be a fitness goddess! There re so many tiny things that you have to consider and make you look ready for a competiotion. Preparing to take apart to a bikini fitness contest and being a pro has become quite popolar in Finland.
MJ. L says
Wow! I had no idea about the tanning! You look amazing, I know nothing about bodybuilding but it is all so interesting indeed!
Dreammerin says
Wow! You look just amazing! It’s very interesting to just see your photos and reading this post!!! I’m very impressed! Have a wonderful week!
Robin Rue (@massholemommy) says
I love the behind the scenes look. I had no idea you guys had to get spray tans to show off those muscles.
Deborah McConnell says
If only they could spray your lower ab muscles on me!! You look amazing, I have always been interested in bodybuilding, and it’s so much fun reading your articles.
Tiffany says
The spray tan business sounds horrifying. Of course if I had a figure like those on stage maybe it would not bother me so much?? I always imagined the competitors came to the competition that way. Very interesting!
janis says
Wow, that was certainly an interesting ride! This certainly seems pretty intense. Call me impressed!
valmg @ Mom Knows It All says
I knew/know nothing about bodybuilding. I never would have guessed so much went on behind the scenes, and didn’t know the tanning was mandatory.
Robin Rue (@massholemommy) says
I had no idea there was so much that went on behind the scenes, either.
Ashley Sparks Mullins says
You look amazing! I know a few people who compete and it takes so much time and dedication! And yes, the tanning is strange!
WAY TO GO!
Dawn Lopez says
That was fun to read about. It’s amazing how disciplined you are with your eating and workout! Competition sounds like a crazy, crazy event. I think you looked amazing in your video.
Jenna Wood says
Well, I am far from an expert, but I’ve always thought you have a wonderful balance of grace and strength in your bodybuilding- and Iv’e ALWAYS wondered about the tans! What an odd experience!