Tag Archives: bodybuilder Brighton

Post-prep analysis – why it’s important

6 Sep

A really important thing about preparing for a competition is analysing what you did afterwards. If you don’t know what you did, how will you be able to make positive changes for the future? While you’re dieting, it’s hard to think objectively about a) what you’re doing and b) how you look. If you leave it too long, you’ll completely forget all the minute details. So, with that in mind, I did my own photo comparisons along with having a look at my diet at each stage. I made the comparisons from 7 weeks out (because prior to that it was quite hard to see anything as I was still carrying a lot of bodyfat).

Always try to take photos in the same light/bikini. This is the hardest thing of all to do. The seasons obviously change, and so lighting at the same point in the day weeks apart can look completely different. You can see below my photos suffer from the ‘lighting’ effect.

2012 comparison Front

As a female, the tell-tale comparison pics are always from the back. This isn’t the same for every woman, but I carry my fat on my butt so if I keep an eye on that, I’ll know if I’m making progress. Also, always try to stand the same! See below for an example of how NOT to do this:

2012 Back comparison

At 7 weeks out, my hips were noticeably wider from the front, and from the back my butt was small, but soft. My back had started to show leanness.
At 5 weeks out my hips were narrower, my Sartorius had started to come through, my hips weren’t quite so pointy and my butt had more shape but was still soft.
At 3 weeks out (I’d had a big slip-up between weeks 5 and 3 to the point where I wanted to pull out of the show), from the front I look softer and smaller, from the back I found some Hamstring but added some size onto my butt (note this could be the slightly different camera angle – we were having lighting problems that day).
At 1 week out I was happier from the front, but the lower carbs and diet slip had taken their toll from the back and my legs and butt were softer.

Looking into the future, if I competed again, I’d go back and look at my diet from the 5 week mark and see what I’d changed and compare this to the photos and decide what to do moving forwards. I learnt a few things from my prep:

  • I have to be really stable in work to be able to prep properly. I was working two jobs this year and doing a lot of travelling locally and I found it really tough.
  • Whilst I stayed high carb throughout my diet, and it allowed me to train more intensely and gave me bags of energy; I was perhaps a little too enthusiastic with this and need to accept that there does come a time where I do need to drop my carbs to make further progress with leanness.
  • Even though I prefer to train first thing in the morning, this isn’t feasible to get enough cardio in. For me, 20mins wasn’t really cutting it and I needed to give myself time to do more.
  • Cheat meals do not work wonders for the metabolism if you have them week in week out. This is the first year I’ve had a weekly cheat, and although it pains me to say it because I like my food, but I’ll never do this again.

I hope some of my thoughts have helped you think about how analysing your prep can help you for the future. There’s one thing about bodybuilding and that’s that it’s always a learning curve!

Play hard, train harder,
Flick