Q: I’ve been working out on a consistent basis and have been eating as healthy as possible. My only question is, since my first show is about a year away, how should I train in the mean time? My intent is to continue eating clean so that my prep won’t be as difficult and stay within a decent body fat percentage while building lean muscle. What do you recommend I do and how do you recommend I train this year before my first show? I definitely want to bring the best package I can and exceed my own expectations….
A: Great question. First of all I am happy to see that you are still eating clean even though you are not in the heat of a prep. Off season is still your on season and no need to get out of shape. Of course we cant stay in single digit body fat percentages but there is no need to get out of shape or pack on the lbs to make improvements to our physiques. This is a lifestyle and way of life, not a short term prep! Good to see you are on my bandwagon! I do not like to give numbers for where yoru weight or body fat should be because everyone is different but I will say you should gauge by how you look and feel and of course how your clothes are fitting you. As far as what to do in the off season. My suggestions are to train as if you are preparing for a show, i.e. 4-5 days a week of weight training, that should never change. Your cardio should be balanced with 4-6 days of cardio, ranging from 30-50 minutes (50 being the most!) You can do this in single sessions or double, if you prefer. Switch up your machines and cardio from some HIT to lower intensity, just constant change and have fun with it.
As far as your diet goes, still eat clean, because that is the only way we know right… Good solid clean foods
lean meats, complex carbs, good fats etc. I would suggest a few times a week if you feel like having something extra, within moderation, go for it. Off season is the time to still enjoy life while eating clean. This means if you and your parter go out for a bite to eat, you are able to make your smart choices but still enjoy yourself out. Off season allows you to be more flexible and allows for more choices. For example,
A salad with light dressing vs. a pre contest salad with only vinegar. Another example is during a prep you may not be eating dairy while in the off season you may have a small amount of low fat or fat free cottage cheese. The choices are all still clean and healthy but not necessarily on the “contest menu”. When you start your prep, you will be to the point with portions, cardio minutes, etc. so enjoy the flexibility you have now to eat clean most of the time but allow yourself to live life the balanced way! Hope that helps! š
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