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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Your dedication is so inspiring. Love following your prep and competition journeys!
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.
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!
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!
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
I can only imagine the commitment and dedication it must take to follow such a strict diet and regimen. Kudos to you and congratulations!
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!
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.
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!
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!
Amazing! I really enjoyed reading your post! The discipline and endurance required for preparing for this sport is huge! Way to go!
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
You look great! So strong and beautiful. I admire your dedication
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
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
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.
Wow. I really admire all the will power and determination. Never knew how much was involved in bodybuilding competitions.
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 😀
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.
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!
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!
I admire how much hard work & determination it takes to do what you do, you should be amazingly proud of yourself
wow! I really admire your discipline and the rest of the participants. I started following you to get tips, especially in food.
My brother and female cousin were both body builders. I always thought it was a bit much.
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.
Very interesting to read about the behind the scenes activities. You have an incredible body.
What an amazing sport! I’m in awe of the commitment it takes.
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!
Love following your journey! You look amazing! So happy for you!!!
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!
Such an interesting read, dont think you realised what goes in before hand.
It is interesting to read what you have too go through before the competition. Your physique is super.
I love following your competition journey! You are so graceful and beautiful on that stage! Keep up the fantastic work!
You looked great on the stage. It’s fun to get an inside peek at what goes on behind the scenes.
My friend just did her first competition. Thanks for sharing the behind the scenes info. I have always wondered about the dark spray tans.
You have a great “V-taper” in your frame!
That was quite a walk you did in that film!
Thank you!
Wow. You really did well with your preparation. Amazing indeed!
It’s always really insightful to see the behind the scenes!
So interesting! I had no idea there was so much involved! Props to you!
You look amazing! I can’t even imagine the discipline it takes to get your body in that kind of shape. You go girl!
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.
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.
It’s always good to see the behind the scenes, as I don’t think people really realise what it is like.
Wow, you are a one though woman! I like how you manage your balanced diet schedule.
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
Amazing! Keep up the good work! 🙂
Oh wow it must have been hard working achieving that body. Respect.
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… 🙂
I hate the fake tan look but I know its so common. But either way, damn! You look great! lol
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! 🙂
Ahhh I love wine and cookies too! I have to keep the Oreos out of the house. 🙂 Yay, thanks for following along on IG!
Your description at the beginning made me laugh! I imagine the competition is quite intense. I admire your discipline.
Wow, what a cool and interesting journey. Thanks for sharing some of the behind-the-scenes with us!
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!
The day of a competition must be so exciting! Thanks for sharing what goes on behind the scene – very interesting!
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.
I am in complete shock and AWE of how amazing you look! GAHHH!!!!! Make me get as ripped as you!
Thanks for giving us an inside look into what goes on at one of these competitions. I had no idea. Good luck!!
I haven’t watched a bodybuilding competition, I am surprised to see the behind the scenes, you guys are so dedicated!
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.
It’s so fascinating to get a chance to go behind the scenes like this. Wishing you lots of luck in all your competitions!
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!!
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
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!
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!
I truly enjoy reading your fitness journey! I love that you’re pretty flexible with what you eat.
Wow, this is amazing. Very impressive in so many ways. I really admire your commitment.
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.
I always wondered why all competers had that cocoa looking tan..almost too fake. Thanks for clearing that up!
Haha. It’s definitely not by choice!
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!
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! 🙂
Wow this is amazing, I never knew how much went into it! The dedication is remarkable so I commend you for that!
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!)
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!
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 🙂
This is a truly eye opening article. I had no idea of what was involved in body building comps!
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.
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.
You are very committed to your sport. I do not think I could take the diet restrictions. Congrats on your success.
I had no idea it was so involved. Thats awesome inspiration.
Amazing and so inspirational. I am looking to lose weight and am following you on twitter now. Hoping to find some tips and motivation
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!
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!
That seems like it would definitely take some getting used to, doesn’t it? I bet the first time would be nerve-wracking.
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
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.
Wow I learned stuff about body building I never knew like the spray tan.
You look great. Very dedicated.
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.
Do the darker skinned competitors get sprayed too? I would think muscle definition is more pronounced therefore the spray not necessary.
You really have to be really committed to be a bodybuilder, I can’t believe how dark the tans have to be x
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!
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.
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.
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.
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.
Haha. Yup, that would be why!
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.
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!
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!
You look absolutely fantastic! I can’t imagine ever being that fit. I am so impressed with what you’re doing.
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. 🙂
Thank you! That’s my “wow ’em” pose. 🙂
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!
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!
I knew there was a lot of work involved, but this is intense! Thanks for the insider’s look at professional body building.
Wow, that was a cool look behind the scenes. There is a lot of work, dedication and commitment involved!
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.
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.
Wow! I had no idea about the tanning! You look amazing, I know nothing about bodybuilding but it is all so interesting indeed!
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!
I love the behind the scenes look. I had no idea you guys had to get spray tans to show off those muscles.
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.
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!
Wow, that was certainly an interesting ride! This certainly seems pretty intense. Call me impressed!
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.
I had no idea there was so much that went on behind the scenes, either.
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!
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.
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!