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Pro Prep Diaries: Essential Competition Checklist

By 91 Comments

There’s no getting around the fact that competition prep is stressful. You’re running on fumes because you haven’t had many carbs, you’re tired from your two-a-day workouts six days a week – it just sucks sometimes.

But there are some things you can control, like being as prepared as you can for the days leading up to the competition, and for the competition itself. So I’m sharing a competition checklist that you can use as you prepare and pack for your upcoming bodybuilding competition. Good luck!

About three months out

  • Place order for your custom suit. I use and trust CJ’s Elite Competition Suits because their designers look at pictures of your body type and skin tone and know what colors, cuts, and connectors will look best on you.

Swaggin’ up the stage at Jr. Nationals in my gorgeous emerald green @cjselitesuits suit.

At least a month out

  • Book your competition tan sessions. If possible, I always book with Pro Tan. Always spring for the “unlimited coats” package.
  • Book your makeup appointments (remember, you’ll need two if it’s a two-day competition)
  • Book your hair appointments (see above)
  • Either book nail appointments for the week of the competition or purchase press-on nails and polish for your toes. Neutral or French manicure is best.
  • Make sure your shoes are broken in. Now is not the time for new shoes y’all.

Clear competition heels

  • Order jewelry that complements your suit and hair length. I have had good luck with Glam Competition Jewelry.
  • Make your packing list! Or you can use mine below – there’s a pinnable version at the bottom of the post! 🙂

Competition packing list

 Bring these things to competition check-in with you:

  • NPC or IFBB card
  • Cash/check if you haven’t paid your NPC entry fee or purchased your NPC card yet
  • Competition suit (especially bikini; at NPC competitions they will sometimes need to check to make sure the cut is appropriate)
  • Backup competition suit

Have these things in your hotel with you:

  • Sheets you don’t mind staining. You need to cover your hotel bed/pillowcase with these so that you don’t ruin the white sheets with your tan and get charged for it.
  • Towels you don’t mind staining. When you wash your tan off after the competition it will be like that scene from Carrie, so just take my word for it and bring your own towels.
  • Spray deodorant. You can’t use regular antiperspirant with a tan because your armpits will turn green, so do everyone else a favor and keep the stank away with spray deo.
  • Loose pants and long sleeved shirt for pajamas
  • Cute outfit to wear when you go out to eat after the competition!
  • Comfy outfit to wear on the trip home
  • Mild laxative (in case you get constipated from being dehydrated)
  • Food:
    • Prepped meals as directed by your coach
    • Extra white rice
    • Extra oats

Have these things backstage with you:

  • Rolling suitcase to keep all of the stuff below in
  • Competition suit (and backup in case of emergencies – ya never know)
  • Clear heels
  • Jewelry
  • Numbered badge you received at check-in. You will pin it at your left hip. Make sure it’s pinned where the judges can see it clearly.
  • Bikini Bite to glue your suit to your butt
  • Sewing kit in case of wardrobe malfunctions
  • Layers to wear until it’s time to pump up/line up. A black maxi dress with a robe over it is my go-to.
  • Flip flops to wear until you put your heels on
  • Pillow (there’s a lot of waiting time)
  • Makeup for touchups
  • Full length mirror. They’re a hot commodity backstage so label yours.
  • Low sodium rice cakes & nut butter and/or jelly. You’ll be eating these every hour or so to keep your muscles full.
  • Exercise bands to pump up with before hitting the stage. Many venues do not allow weights, so it’s best to have bands with you.

Everything you need to bring with you for a competition - from contest check-in, to your hotel room, to backstage! Click to read the rest of the post, with a checklist of what to do in the months prior to the competition. | eatmovemake.com

Here’s the latest progress comparison! I’m within a couple pounds of my projected stage weight now. Wheee!!!

Pro Prep Diaries 7-5 weeks

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Comments

  1. This is a great checklist for ladies looking to getting into body building competitively. There’s so much work that goes in to prep, before and after!

    Reply

  2. Goodness gracious! I do have to agree about the shoes. No matter what you are doing, shoes can make or break you. If your feet hurt your whole body is going to suffer!

    Reply

  7. I loved reading this post. I cannot believe the amount of work that goes on before even the competition begins. You look great and that emerald outfit looks perfect on you.

    Reply

  10. A fascinating read! I’ve recently started training under a bodybuilder lady where I live, she’s so inspiring. I have no grand goals like this, I just want to feel great, but this post was a great insight into what goes on behind the scenes. Thanks for sharing!

    Reply

  12. You look amazing! I’ve been getting really interested in competing (bikini probably) any tips for someone just starting out?

    Reply

  17. Wow, don’t you look amazing. 🙂 I didn’t have a clue that deo and spray tan was such a bad combination. Great tips!! You will do so well!!! 🙂

    Reply

  19. Great checklist. I love reading about your journey with this stuff. So awesome to read. You will do amazing.

    Reply

  20. Great checklist and you’re going to kill it. I can’t wait to see the final showing on game day. Keep going!!! 😉

    Reply

  21. I had no idea spray tan and deodorant were a bad combo. Eek! I don’t think I have the commitment in me to do something like this (or wear a suit that tiny!) You look amazing!

    Reply

  25. Looks like you are discipline in your workout and it shows. You will win the formula to beat your competitor starts with you and i think you already have the mind set …Ready to win!

    Reply

  29. This is a fantastic checklist, gives insight to anyone looking to get into this competition! Love that you are sharing your knowledge and tips based on your own experiences.

    Reply

  31. That’s a cool fact that there is an attire company that chooses for your body type and skin color. They did a great job, that color and style looks great!

    Reply

  32. Wow, you look incredible! Amazing body. Really fit and I think you got what it really takes to become a champion of this upcoming competition.

    Reply

  33. You look incredible! I have a few friends that compete, so I know how tough it is. I think it takes a strong mind and a strong body to get to the competing point. I never knew of all the other things you’ve listed to help prep though!

    Reply

  37. Wow you have a ton of prep work in order to compete. I haven’t ever been to a competition like this but I would think it would be easier to maintain my body year round.

    Reply

  38. Wow so much to do to prepare for a completion. I admire your hard work and dedication. You look awesome!

    Reply

  39. Wow so much to do to prepare for a completion. I admire your hard work and dedication. You look awesome!

    Reply

  40. I had no idea so much work went into this. You’ve got it down and you’re doing an amazing job. Keep up the good work. I only wish I could look half as good as you.

    Reply

  43. Oh my gosh I learned so much from this post and respect your dedication! So many details and you are glued into your suit! Can’t wait to see how it goes. You are amazing!

    Reply

  45. It really takes a lot of hard work and dedication to compete but it appears that you also have to be very organized. You look fantastic. Your commitment is really impressive.

    Reply

  46. I didn’t know that there’s so much to consider when you’re joining a competition, thanks for sharing all these details. And although I won’t be joining any competition soon, it’s good to learn new things, it helps you understand what people go through.

    Reply

  48. There seems like a lot of things you need to remember for the competition! Extra sheets and towels would not have been something I would have thought to bring!

    Reply

  53. It is amazing to see how much work goes into preparing for competition. I don’t think I could every do this, but I’m so impressed by the dedication of those that do.

    Reply

  54. Wow it’s exciting to read about the preparation and hard work for the competition! You look great!

    Reply

  56. Wow — -I so completely respect your work and all you’ve done to prepare for your competition! So many behind-the-scenes things I’d never think of as an “outsider”. 🙂 Best of luck in your future competitions!

    Reply

  57. I had no clue certain types of deodorant would turn your underarms green because of the tanning style. That would not be a fun statement. Your suggestions are quite helpful, as are the pictures showing your current progress. Inspiration is oozing from this blog post!

    Reply

    • She seriously does look amazing, right? She knows exactly what she is doing 🙂

      Reply

  67. Wow there is so much preparation to do, and things to think about, as well as the hard work and dedication you have to put into it. I hope you will be keeping us up to date on your competitions so we can follow you x

    Reply

  68. I had no idea it took so much preparation for a competition! Breaking in shoes is definitely important, I tried to wear brand new shoes on a trip once and regretted it. I can’t imagine competing in stiff and uncomfortable shoes.

    Reply

  69. You look amazing. That is some check list, I never knew so much was involved to prep for a competition.

    Reply

  71. I had no idea what went into preparing for a competition. I need to go back through your blog. How did you get into this in the first place? What were people’s reactions? If you’ve already covered this could you whack me the link to the post? Would love to read it.

    Reply

  82. You’ve got a wonderful check list here. You also look great! Sounds like you’re doing an amazing job of keeping fit. I know I need to get back to doing more exercises.

    Reply

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