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.
- 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.
Here’s the latest progress comparison! I’m within a couple pounds of my projected stage weight now. Wheee!!!
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Hannah says
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!
ellen beck says
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!
adriana says
Such dedication! This never fails to amaze me!
Camesha | Mama Motivator says
The cameo in the 7 week out pic is hilarious! I have a friend who is pro a well. I guess I never thought to ask her about all that goes into prepping for a competition.
Chanelle says
Haha my cat is out of control. Insists on being in the progress pics.
nicol says
i never knew there was so much to do and pack! but oh my, you look amazing
Jasmine Watts says
Wow.. you look amazing! You are so inspiring and all the best for your goals!!
Babita says
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.
Nikki says
So interesting post! Good to learn something new. Thanks for sharing!
Tiffany says
Wow! There’s so much that goes into fitness competitions. One of my friends competes,and she blogged her journey. It is so crazy!!
Elizabeth says
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!
Chanelle says
Good luck with your fitness goals and thanks so much for reading! 🙂
Toughcookiemommy says
I know tanning is very important because it helps to define your muscle tone. I’ve never been tanning but I certainly need some color.
Mar says
You look amazing! I’ve been getting really interested in competing (bikini probably) any tips for someone just starting out?
Chanelle says
Yes, I have tons of tips! You could read this post of mine about the topic: https://eatmovemake.com/2016/01/ready-for-a-bodybuilding-competition/
And please please feel free to email me if you have specific questions! I love talking to other competitors. 🙂 chanelle@eatmovemake.com
Richard Hicks says
Wow! A lot of things to consider before the big day. Best of luck!
Dhemz Apdian - Dias says
Awesome and helpful check list for sure. Oh, my! You look so fabulous. Thanks for sharing.
Tracey says
Great checklist! These are some tips I am sure competitors would find very useful!
Onica {MommyFactor} says
I don’t need to compete but I can still use some of these tips. Extra rice and oats!
Mookie Moo says
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!!! 🙂
Rebecca Smith says
Great checklist! You are going to do amazingly!
Jeanine says
Great checklist. I love reading about your journey with this stuff. So awesome to read. You will do amazing.
Chanelle says
Thanks for reading along 🙂
MB says
Great checklist and you’re going to kill it. I can’t wait to see the final showing on game day. Keep going!!! 😉
jamie says
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!
Aziel Morte says
Such a great checklist. You did a good job
Melissa Bernardo says
Great checklist! Keep up with the great work!
Jocelyn Brown says
I had no idea deodorant would do that!! These are some super great tips! Used to dabble a bit with this when I was 18 but a car crash ended that. You go, girl!
Patrice M Foster says
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!
Esti says
I wish I could work this hard, so impressed! Good Luck in your competition.
Seattle Travel Blogger says
Your thoroughness and commitment are commendable!
You look amazing!
Charli Bruce says
Wow! You look absolutely amazing, it’s great to see what prep actually goes into competition especially all the things you take backstage with you!
Annie says
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.
Nicole Escat says
I was so amazed because they turned their body into like this. It’s so cool!
Rosey says
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!
Ron Leyba says
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.
The London Mum says
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!
Christie says
Wow, I can’t believe it’s only 5 weeks away! I can definitely see the results of your hard work
Fashion and Style Police says
Ah great post. I found it so very informative. Didn’t know any of these xo
tauyanm says
omg that a lot of list but girl! you’re rockin’ that stage! all the best for you!
Up Run For Life says
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.
shelly peterson says
Wow so much to do to prepare for a completion. I admire your hard work and dedication. You look awesome!
shelly peterson says
Wow so much to do to prepare for a completion. I admire your hard work and dedication. You look awesome!
Amanda Love says
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.
Chantal says
Wow, there is a lot of preparation that goes into this! The competition really is approaching quickly!
Stephanie of The TipToe Fairy says
I have never known a professional bodybuilder. This was so interesting to read!
Toni says
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!
Eloise says
never knew so much went into what to bring with you when body building!
Pam says
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.
Elizabeth O. says
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.
ricci says
Looks like you have everything covered girl!! Good luck at your competition!!
Theresa says
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!
Ryan Escat says
I still wonder how did they do that. This is cool!
WhatLauraLoves says
Wow theres so much to remember to pack and bring with you. Loving the fake tan Carrie reference! xxx
Melanie Edjourian says
My goodness that looks like really hard work. Glad you use spray tan and not sunbeds.
Ana De- Jesus says
Holy s**t you are quite literally goals. I was wondering what got you into bodybuilding in the first place.
Cindy Ingalls says
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.
Amy Z. says
Wow it’s exciting to read about the preparation and hard work for the competition! You look great!
Christine - The Choosy Mommy says
I didn’t know about the deodorant and tan turning your armpits green! What tanner do you use?
Amy KW says
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!
Ora Lee Gurr says
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!
Lindsey @ Redhead Baby Mama says
Wow! I had no idea that your tan would wash off that darkly! I hope you have a WONDERFUL time at competition and have the BEST meal afterwards!
Heather D. (@GirlGoneMom) says
Your build is amazing. I can tell you’ve been working hard!
Heather lawrence says
5 weeks?!? You have it down to a science and you look amazing. Your dedication and commitment is convicting me to get rid of the jelly beans and get my butt in the gym.
Harriet from Toby & Roo says
Wow that is a tonne of work that has to go into prepping for a competition. I hope you do really well! H x
Kelly Hutchinson says
Yikes! So much to think about and gather for your competition. It is crazy that I can see such a difference between week 5 and week 7.
suzanne says
You look amazing! You have got it down to a science.
Robin Rue (@massholemommy) says
She seriously does look amazing, right? She knows exactly what she is doing 🙂
Rhian Westbury says
Wow I did not realise how much goes into a bodybuilding contest, that is incredible and you look amazing! x
Dannii @ Hungry Healthy Happy says
I have a friend that enters these competitions and not only does it take a lot of dedication, but a lot of preparation too.
Becca @ Amuse Your Bouche says
Haha I love the comment about washing your tan off making you look like Carrie. Crazy!
StressedMum says
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
Pam says
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.
Catherine S says
You look amazing. That is some check list, I never knew so much was involved to prep for a competition.
Sarah Bailey says
I had no idea there was such a thing to glue your suit to your butt! The things I am learning 😉 x
Tori Gabriel says
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.
Chanelle says
Bodybuilding is definitely a whole other world! I wrote a little bit about how I got started in this post: https://eatmovemake.com/2015/11/dream-big-peanuts/
Thanks for reading!
Paula Schuck says
You are so ripped! I love the ink on your back, and you really exemplify the words “gluteus maximus”. I think you’re going to have a great season!
MELISASource says
You look absolutely gorgeous. Gorgeous! I’m so impressed with the dedication you have to your sport. It really shows!
Tanya Brannan says
Wow! I never realised there was so much involved in the preparation for a competition! And wow!!! those shoes! You look amazing
Sarah Bailey says
Me either – I sort of guessed about the waiting but that was about this – sounds like such an amazing experience! x
Tonya says
This is a great checklist for those getting into body building. And who knew that deoderant could turn your pits green?
Robin Rue (@massholemommy) says
Wow, this was interesting. I had no idea there was so much you guys needed 🙂
Autumn @mamachallenge.com says
I have a friend that competes and it takes so much more work I know than just your checklist! It’s a year-long process to make sure you look perfect and it shows!
dawn says
wowsers! All I am gonna say is #Legs!!!!! HA!
Aubrey says
Definitely not a good time to get new shoes.
Dawn Lopez says
Great job! You can really see your progress in the 7 week vs 5 week pictures! Good luck with your competition. I bet you will do fabulous. 🙂
Ann Bacciaglia says
You look so amazing. This is a great list of essentials for backstage. I love your show bikini.
Kathy says
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.
Amy Desrosiers says
This is super fun! I am always in awe of the female bodybuilders who compete at the gym
Jennifer says
You are looking great! I think that aqua color is killer on you. I also think you’ll be going far this season!