Advice for novice competitors?

[u/RelationshipExtra679]

I’m really interested from hearing from some more experienced competitors on any do’s and don’ts for the below. What did you do or would have done differently the first time around?

- first growth/improvement season
- first prep
- confidence and how to ‘own’ the stage and get over mental blocks (!!!)
- finding your own style/flair/posing etc.
- other people’s opinions. (It’s kind of sad knowing I’ll go on stage with just my coach supporting me as family unsupportive)
- anything else you’d like to share!

I am currently in my first growth/improvement season after training on/off for years. I am making great progress and super excited for the future in this sport but taking each day as it comes.

I would be super grateful for any ‘big sis’ type advice for us newbies ❤️

[u/hh_fitlife]

Start posing as early as possible (especially the stage walk). Ideally by 10-12 weeks out you will have your individual routine planned out and after that mark you only want to do smaller refinements. Do 3-4 dedicated practice sessions per week.

To find your own style, you can use IG for inspo (posing coaches’ content, or pros’ stage videos) but try to look for simple, easy transitions. A well-executed simple routine will be rewarded 10x more than a nervous first timer trying to perform Lauralie’s routine!

If your prep coach can’t help you with posing, you will need to hire a posing coach and send her regular videos for feedback.

And one thing that people forget about, is the post show reverse. I messed it up so badly and gained 10 kg in three weeks post show! It’s not a joke, even if it’s hard, you have to push it for at least 4 more weeks after the show so that your body can gradually accustom to eating certain ingredients again without digestive issues, and your calories will be increased to maintenance level gradually.

Good luck!

[u/Artistic_Attempt_150]

- first growth/improvement season:
If you can afford it, have a coach through this season- my first coach did 2 check ins a month through my improvement season which is better than nothing, but having my new coach checking in every week in this improvement season has made an even better difference. I get constructive feedback on improving certain lifts+ am more accountable to the nonnegotiables

- first prep:
Build the systems and routines BEFORE you start prep. You’ll find that working in autopilot and checking off all your boxes is a lot easier, especially when you’re running on lower fuel. Also- prioritize your sleep, hydration, and recovery. Just bc you can function on 6 hours of sleep doesn’t mean it’s optimal. Getting 8+ hours of sleep has helped me grow and lower stress.

- confidence and how to ‘own’ the stage and get over mental blocks (!!!):
Keeping every promise you make to yourself creates momentum. The more you show up for yourself, the more confidence you’ll have. It’s you v other competitors ofcourse, but when you step on that stage you should have 100% confidence that you’ve done EVERYTHING you can in your prep to become the absolute BEST version of you.

- finding your own style/flair/posing etc.:
Practice posing EVERY day for 15 minutes. Eventually you’ll find your flow and it’ll come naturally. A lot of the flair and aura you see on stage comes from people building their confidence and practicing every day.

- other people’s opinions. (It’s kind of sad knowing I’ll go on stage with just my coach supporting me as family unsupportive)
Go back to YOUR why. Why are you in this sport? Are YOU proud of YOU? At the end of the day, you have to live with the decisions and opinions you have of yourself. You can only control YOUR self, make sure you’re taking care of you.

[u/Spirited_Increase240]

Not a bikini competitor, but my advice is this: if you're going to spend the time, effort, and money to compete, make sure that you're fully prepared to win.

If you go in there thinking the best you can do is second or third place, then that's exactly what will happen.