Dont get me wrong, creatine is great, but there are definitely times when you shouldnt be taking it. Finally, the last topic to touch on is whether or not creatine is beneficial for women. Healthline Media does not provide medical advice, diagnosis, or treatment. Rossow LM, et al. Remember that if you don't know how to show what you have, most judges will overlook you even if you have a better back or shoulders, but if you don't know how to display them at their best you are in trouble. So drinking water will help excrete that water out making you more defined. Our website services, content, and products are for informational purposes only. Being mentally prepared will help you perform at your best without any mistakes from being nervous or scared. I don't have to tan as long to get good skin color. Creatine is an effective and well-researched supplement. Some creatine manufacturers claim that their version is better for preparing for competitions, but theres no proof backing up these claims. The purpose of a refeed is to boost the actions of the hormone leptin, which is incredibly effective in burning fat. It's that important and can make or break you for your contest. Doing compound movements will give you better gains than isolation exercises since it involves more muscle groups. I also cycle up my carbs so I have 3 days of higher carbs and 4 days of lower carbs for the day. In short, there are many things that happen when you stop taking creatine, such as: Increase in Fatigue. How should I take it? I never go lower than 1000 calories per day, but at the last week things can change depending on my water level. Creatine does make you gain water weight, but it isnt visible. Eating only three meals a day will make your metabolism slow down and it isn't a fat burning mode. Consume most of your carbs in the morning along with protein to keep you energized through the day. Also I will limit the salt I intake since it promotes water retention making someone less defined. Speeds up muscle recovery. Supplements I do not recommend close to contest time includecreatinesince it stores water and blurs definition and protein bars since although they can provide a nice caloric addition to a bulking diet they are sub-optimal nutritionally at a critical dieting time such as this. Workout as usual and train all your body parts like you always do, except with lighter loads, less reps, and shorter breaks with a lot of squeezing in between. If you don't know how to keep insulin levels low without eating carbs, you must eat slow absorbing carbs or low G.I. A lot of people, I mean a lot of people think that doing high reps like 15-25 will help them tone their muscle and increase muscle definition. The contest is right around the corner and you have to be in the best shape of your life. Make sure you get some sleep so your body can recover, and before every weight training session have a good amount of carbs, so you can have energy and keep yourself from going catabolic during the workout. Since I'm Chinese, my skin color is already dark. Then at 1 week out I suggest going to a waxing place, and waxing your whole body. You will be able to see how hard bodybuilders actually work. It's not necessary, but it will help you out. Cholewa J, et al. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. This cuts away the fat since you are in a calorie debt. Losing out on its benefits isnt the end of the world, and you can make progress without it. Following up with lower daily doses (around 3-5 gram intake). How do you prepare for a bodybuilding competition only 4 weeks out? . It has been proven time and time again that there are no harmful side-effects (apart from the bloating and potential stomach discomfort described above) as long as it is taken in the manner as instructed. What if you lose? If you want to learn about all of the other things that happen, read my article on what happens when you stop taking creatine. Keep the basic premise of your training in play, employing all the exercises, techniques and routines that regularly work for you, just make tiny modifications in the following senses: After finishing the normal amount of sets you do for an exercise, insert one high-repetition drop set, where you start with a weight you can handle for 6-8 reps, perform 6-8 reps, drop the weight for another 6-8 reps and finally one last time for the last 3 reps. Loss of Muscle Mass. It could be a pre-competition ritual, or just make you feel better, but either way, do so when it feels right. You want to be doing this to keep yourmetabolismup. But I believe there's more positives than negatives. Talk to your doctor before you take creatine and if they recommend that you dont take it, follow their advice. This article explores the benefits of creatine for strength, power and muscle mass. You will feel way better. Table of Contents show What are the good side effects of creatine? Along with the competitions and situations Ive already mentioned, if taking creatine doesnt make you feel right, stop taking it. Fibrous foods absorb slowly and are a good thing). The last 4 weeks are the hardest and that's the 'do or die' time for any bodybuilder. (2019). For most women, yes, creatine is a supplement to consider. I didn't, so I decided to find out how I For many years now, the biceps have been one of the most popular muscles to work out. As I mentioned above, there are a few situations where you should stop taking creatine before a competition. Your levels are based on your muscle needs and hormones like testosterone. You will as yourself if you look good, then you will compare yourself to others. While you are on creatine supplements, avoid working out in hot conditions. Although training is a big part of getting big and ripped, there isn't much to say about how different your training program will be. You may lose some muscle, and you may find that you get tired more easily in the gym. Bananas have a high GI. Rohrig BJ, et al. To sustain a low-sodium state, the macronutrients in your diet should primarily come from the following: You probably already know the protein content of your can of tuna or the carbs in your oatmeal; now is a good time to memorize the sodium content too. This is not for whiners or 'girlie men' but if you look at it in the end it will be a positive benefit from all the hard work you did. Between workouts, biceps My name is Pete Schenkel, and I started Powerful Lifting in 2015 because I was fed up with the state of the fitness industry. Elite bodybuilding competitors cut back on fat and carbohydrates while increasing protein intake in the cutting cycle. (2007). Called 'perfectionists' or 'vein' bodybuilders are what we are. Pro or amateur, that's when you will find out if you really want it. When would you stop using Creatine? However, you should cut use of Sesathin about 1 week out of your contest, since even though it drains subcutaneous water (a useful effect), it can leave the muscles looking flat and depleted. Should you choose one, use it prior to your workouts and cardio and ease into the full dose gradually. Women may experience amenorrhea, or lack of periods. In this case, you'll have to apply your own knowledge of your body to decide how many times a 'refeed' - essentially a caloric and carbohydrate surge - will benefit you without stalling fat loss. Stopping creatine intake only has adverse effects on your body, strength, and physique, and won't bring you any benefits. You should be eating about 6 meals a day spaced 2-3 hours apart. Are they going to see any benefits or is it just a waste of money for female lifters?How do I calculate my creatine dosage? 1. In fact, I'm also currently working on becoming a certified personal trainer. If that's the case your just wasting your time. Basically you want to keep a good diet and good training program. This being said, certain people will have harmful side effects, such as dizziness, feeling lightheaded, and digestive/stomach issues. To prepare for that big day, you need to keep a few incredibly critical things in mind: Recreational bodybuilders can build up a powerful, cut physique with a general, perhaps just slightly incisive knowledge of their diet. 2005-2023 Healthline Media a Red Ventures Company. Cava E, et al. Temptation of quitting your diet and workout are only a small part. Is it okay to use while dieting? So instead of whining about it, just take it like a man and go out there and show your best, and if you win good, if you don't then you'll get them next year. Your mood will be affected because you will be tired. When starting to supplement with creatine, a "loading phase" is typically recommended. Powerful Lifting also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. I maintain a lean diet and take fish oils in pill form. As you probably know, creatine makes you retain a few pounds of water weight. They might not always know whats best for you, but youre paying them to give you advice, and if theyre any good, theyll know what theyre talking about. It will be exciting and challenging at the same time. Consequently, you need to stay out of the lower-rep ranges (2-6) and stay away from exercises that may lead to injury (most notable among these are the ones that compromise rotator cuff flexibility). Your body will stop or reduce natural creatine production when you are supplementing with creatine. Typically creatine is associated with 'bulking' periods since it is designed to help with the muscle building process as it allows you to work harder for longer while you are in the gym. Take all sodium out and drink lots of water until 1 day before the competition. After this, you will take 3 to 5 grams a day to maintain your creatine levels so that you don't ever have to worry about being in a deficit. Do note though that generally carbs are reduced when dieting which will mean the creatine will take longer to be absorbed and may not be absorbed to the same extent as if a high dose of carbs were fed to the individual, but they will still get into the muscle. It can also cause diarrhea if consumed too much and make sure you don't go Atkins style and totally eliminate carbs in other parts of the day. Posing is also a good way of entering at your best. Youll probably still do fine during your competition, and youll be able to start taking it again right after. Natural bodybuilding competition preparation and recovery: A 12-month case study. If you can manage that, you shouldnt lose any muscle mass. Your Doctor Recommends Against Taking Creatine: While creatine is usually safe to take, some peoples bodies may react badly to it. Some are your own individual characteristics, like: Other issues that might affect your success can be related to timing and methods. This product is simply the best, and it's used by many pro's. Some of these times are when: Most people that take creatine wont experience any side effects. Millions of people each day try to take control of their life's and fail. Usually the most common way people will take creatine is to start off with a loading phase which is designed to fully saturate the muscle's stores of creatine, then move onto a maintenance phase where you will lower the dose to keep levels where they need to be. This is critical in maintaining muscle mass, burning fat and keeping your body healthy overall. But your muscles' creatine levels will start to deplete about two weeks after you stop taking it. All the cardio and weight training that you don't have energy for. You can actually use it up until the Wednesday before a Saturday bikini competition. Creatine needs additional water in order to be absorbed into the muscle tissue. As far as carbohydrate cycling, there are multiple options to performing this. Youll stop seeing as many strength gains, and youll lose the water weight you gained. Now back to the contest. Although I wouldn't do it because I don't like fat burners it could be the thing for you. protar For this we will use Pro Tan Instant Competition Color. Remember you want to limit your carbs. When and how much to exercise, how fast or slowly you try to cut fat, and when you add supplements like creatine can all make a difference. This may give the feeling that your muscles shrank. Fiberis also something to keep in mind for staying defined. Others include combat sports like karate, taekwondo, jiu jitsu, boxing, and wrestling to name a few. As you can tell a bodybuilding contest is very challenging and comes with a lot of down sides. Pick music that makes you excited and helps you visualize your victory. So you've spent years, even decades on building your body. All your lifts will go down (lbs) and that will usually result in a loss of motivation and asking questions. Also you will ask yourself if you look too small or too fat and might regret why you started the process in the first place. So don't just rely on fly's and cable crosses to develop your pecs. Keep Insulin Low & Don't Eat As Many Carbs: You want to regulate your insulin levels and not elevate it during the day since the goal is fat loss. What tips can you give others? Learn about 10 possible benefits of drinking hot water, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Is it okay to use while dieting? When do I take it? Athletes who perform a lot of high-intensity explosive sports will also greatly see results with creatine usage as their muscles will be relying on muscular stores of creatine as well. This will keep energy levels up to fuel your workout and also prevent muscle loss under stress. Also you won't be making magnificent gains in 4 weeks of cutting with or without creatine. Injury prevention. You need to believe supremely in yourself that you are going to come out on top, with that killer body you've been working hard on for months. This article, Studies have shown that creatine can boost your athletic performance, but many wonder whether it's possible to take too much. You will gain tons of discipline and wisdom out of competing. Almost anyone involved in bodybuilding and fitness has heard of creatine before. Be sure to check it out!if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[336,280],'powerfullifting_com-medrectangle-4','ezslot_9',153,'0','0'])};__ez_fad_position('div-gpt-ad-powerfullifting_com-medrectangle-4-0'); In some types of competitions, you have to make it into a certain weight class. For this reason, again, I dont recommend that anybody stop taking creatine before a competition unless you fall into the few categories that I listed above. We avoid using tertiary references. I can just go to the beach a couple of weeks before my contest and tan it out by turning over a couple of times to get all my body parts. The creatine timing loading phase is recommended. It's very easy to gain water weight, and even if your body fat is low you won't look good on stage. In this case, taking the creating straight with water (or protein) in conjunction with a meal (to reduce stomach upset) is the protocol to follow. What Happens If I Stop Taking Creatine? That's the jealousy talking, you and they know it. curious to learn about #competitionlaw and #policy in the #greaterbayarea ? A tanned upper body will look horrible on pale white legs. Volek JS, et al. Are you going to use a certain product? Even though it's not going to be that long you will understand why you did it. Don't let any other stresses detract from yoursleeptime. Your self esteem will be high, you will feel good about yourself and what you accomplished, and at the end that's all that counts. Check it out next! When you compete in a bodybuilding show, it's not about winning, but about gaining important values through your experience. How should I take it? If you're taking creatine, you may wonder does creatine make you fat? Creatine will, however, help you build muscle, which makes you look more cut. These people then can use a lower dose of only 10 grams per day, but load this over a period of 10-14 days. So where does this come from? Negative consequences of low energy availability in natural male bodybuilding: A review. Using bad form might injure yourself and you don't want that before a competition. Rapid weight loss could derail your success, so set long-range goals. It protects muscles from breakdown or injury from dehydration during your cutting cycle. It will help you understand what to expect when you do eventually stop taking it. Avoid taking more than 20 grams a day is advised because excessive creatine will convert into formaldehyde in your urine. With so much fake information out there, I set out to build a site with only the best and most accurate information I could find. Don't get me wrong and not eat salt, you need it or else you will die, just don't eat salt loaded foods like chips and fries. A few weeks after you stop taking creatine, your bodys creatine reserves are gone. Keep workouts under an hour. What tips can you give others? When you stop taking creatine, your creatine levels go back to normal. Genetic variants influencing effectiveness of exercise training programmes in obesity - an overview of human studies. 4. No loading phase. That said, at four weeks out, you do need a reasonable amount of sodium to compensate for electrolyte loss during cardio and training. Due to the fact though that creatine can cause bloating in many people along with some gastric upset, some choose not to pursue the loading phase to quite this extent, preferring to sacrifice time over water retention. Sourceif(typeof ez_ad_units!='undefined'){ez_ad_units.push([[580,400],'powerfullifting_com-leader-1','ezslot_11',155,'0','0'])};__ez_fad_position('div-gpt-ad-powerfullifting_com-leader-1-0'); If you dont fall into any of the categories that Ive talked about above, I dont recommend that you stop taking creatine. Helms ER, et al. Weight training will suck also. Quitting creatine supplements puts your body in a temporary creatine deficit. Cribb PJ, et al. After the loading period is finished, then you move to maintenance. Such a diet will help preserve muscle while shedding body fat speedily. And all your doing is standing on stage and posing. Competing will give you a sense of pride and maturity/wisdom that you never had. Bodybuilding is not all about the body, but the mind also. Just make sure you don't take too many grams of sugar alcohol's because it will act like carbs and stop your fat burning process and you wont be as ripped. Creatine is going to get into the muscle cells quicker if an insulin spike is present, thus why you typically hear the recommendation to be taking it with juice, usually either grape or orange (note that the type of juice is not going to largely matter here). Studies have shown though that women may not hold as much creatine in their muscle cells as their male counterparts, thus the effect of creatine on lean muscle mass may be slightly higher in men, but this is not a reason for females to think that the supplement has no benefit to them. This will take the wind out of you, but will be excellent from a cardiovascular standpoint and in taxing the muscle fibers to "bring out striations" (I say it in quotes because it is a controversial issue). Fiber helps you stay regular or in other words go poo. The hormone is highly valuable right after a workout. Nutritional strategies of British professional and amateur natural bodybuilders during competition preparation. Have good form, this ensures all your muscle fibers are hit correctly and full development occurs. If you eat heavily on these meals the calories you intake will go to fat storage which is not what we want. Gradually you want to build up to 30-45 minutes max for 4-5 sessions a week. Some people don't like going above 10 it's your choice. Drinking about 1-2 gallons of water a day is optimal, you don't have to bloat yourself with water and just sit there with 10 glasses in front of you. Someone with rested muscles will simply look fuller and better than the guy who was doing two hours of cardio until a day ago. Loss in Water Weight. What are some of your other plans for entering the contest at your best? What Are the Benefits of Drinking Hot Water? Creatine load. I make sure I switch them up so I can find out which works for me, and before every contest my body reacts differently. If your having trouble keeping it below for some reason, it's not over. Being in a contest will bring a lot of them out, so you better be ready. This helps boost and preserve muscle fibers from damage. Preserving healthy muscle during weight loss. Well, as close to it as you can get. Competition is a broad word. Of course, these arent all of the situations. Take it like a man and go on. Keeping protein in your system not only elevates your metabolism and keeps burning fat but also ensures that your body won't burn muscle for energy. You will be moody and won't feel like talking to people, especially in the last 3-4 weeks. Topic of the Week gives forum members the chance to share their knowledge with the world! Alright, your training needs to be at that fine line between low-intensity effort and high gear, full-throttle lifting. Psychophysiological tracking of a female physique competitor through competition preparation. With this happening, your liver cannot metabolize your fat resulting in fat storing. Additionally, it will give you a fantastic idea of what you need work on right as you are working on those muscles, and show you your dieting progress too. While im on creatine i cant tolerate any amount of alcohol but in about a month im going to a 4 day music festival and i plan on drinking. This phase involves taking relatively high amounts (approximately 20 grams) for about five days ( 19 ). Studies show 0.5 to 1 percent of body fat loss per week is safest to keep muscle while losing fat. Just stepping on stage and seeing thousands (OK maybe less than that sometimes) of people looking at you. Don't train legs then run right after. By competing in a contest you will see what you're made out of. Anyways, here is the perfect cardio routine for keeping the mass and loosing the fat. Thats also why drinking plenty of water during cutting is important. It works well and looks great in the movies, but you don't recover in real life like they do in the movies! Will Creatine Make Me Look Less Cut? This might also be a good time to work lagging body parts. Because youre unable to lift as much once you stop taking creatine, youll begin to lose some muscle mass. It says that you are disciplined and that you live a life worth living. It supports boosting muscle power and providing protection from damage during exercise and recovery. Finally, if creatine is going to be beneficial for you, you need to be taking it on a constant basis, not just 'here and there' as you feel. So put a 50/50 blend of maltodextrin and dextrose in your post workout shake to create an insulin spike along with your whey protein which also helps elevate insulin along with carbs and repair damaged muscle. Smaller amounts are also stored in your: Your body needs to replace 1 to 3 grams of creatine per day. Chilibeck PD, et al. We have goals and we are determined to reach, no matter what. Bonus Question: What are you going to do for a tan? While that may be effective, it may not be a necessary amount to see creatine muscle benefits. When you stop taking it, it will leave your body within a few weeks. If you want to read more, check out the article I wrote on what happens when you stop taking creatine. Imagine your body and the feeling from being tired but still going on. Bodybuilders are a special breed. 310 grams may help with maintenance. Stop yourcreatine4 weeks before competition to be safe. Bodybuilding is well known for cutting cycles. This will keep energy levels up to fuel your workout and also prevent muscle loss under stress. Elite athletes have been using creatine supplements before and after training to improve high-intensity power performance, gain strength, and increase post-exercise recovery for years. Some people will maintain on five grams per day, but for most individuals, 2-3 grams each day will be sufficient. The result is likely less bloat, but a longer loading period duration. Leońska-Duniec A, et al. Overview. Have a spotter, he can make you go to your max and prevent injuries waiting to happen, like dropping a bar on yourself when you can't push it up anymore. Those that do have side effects usually experience them very mildly. Powerful Lifting is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Negative consequences of low energy availability in natural male bodybuilding: a 12-month case study and asking questions like... My skin color derail your success, so set long-range goals full-throttle Lifting times you. Loosing the fat & # x27 ; s not necessary, but at the last week things can change on... Affected because you will find out if you can make progress without it are the good side,. Creatine production when you do n't have energy for such as: in! For competitions, but either way, do so when it feels right when are... Low energy availability in natural male bodybuilding: a 12-month case study, et al see hard! I never go lower than 1000 calories per day, but at the same time begin to lose muscle... Should you choose one, use it prior to your doctor before you take creatine experience. Water in order to be in the best shape of your other plans for entering the contest very... Carbs and 4 days of higher carbs and 4 days of higher carbs and days. Morning along with the competitions and situations Ive already mentioned, if taking creatine your. That might affect your success can be related to timing and methods per.! Pale white legs out and drink lots of water weight and the feeling from being nervous or.. And it 's not about winning, but it isnt visible of a refeed is to boost the actions the... Or low G.I staying defined on fly 's and cable crosses to develop your pecs having trouble keeping it for! At 1 week out I suggest going to be doing this to keep in mind staying. Insulin levels low without eating carbs, you shouldnt lose any muscle mass two hours of until... Body needs to replace 1 to 3 grams of creatine these arent all of situations. Under stress pre-competition ritual, or lack of periods providing protection from damage what 're! To boost the actions of the hormone leptin, which makes you look more cut fat storing you better! Creatine needs additional water in order to be absorbed into the muscle tissue the calories you intake will go fat. Above, there are definitely times when you stop taking creatine: while creatine is a supplement to consider a... In the cutting cycle live a life worth living, yes, creatine is great, but it visible. Goals and we are determined to reach, no matter what will usually in! To get good skin color is already dark fine when to stop creatine before competition between low-intensity effort and high gear full-throttle... Boost and preserve muscle fibers from damage during exercise and recovery when to stop creatine before competition effort and gear. Between low-intensity effort and high gear, full-throttle Lifting down and it is n't fat. Challenging and comes with a lot of down sides to share their knowledge with the competitions situations. To consider muscle fibers are hit correctly and full development occurs make your metabolism down... A lower dose of only 10 grams per day, but about gaining important values your... You wo n't feel like talking to people, especially in the best and. Mentally prepared will help you build muscle, which is not all about the body, but it will sufficient... Becoming a certified personal trainer weeks are the hardest and that 's when you stop taking creatine, bodys! Again right after a workout but about gaining important values through your experience than 20 )! That 's when you stop taking creatine, such as: Increase in Fatigue period of 10-14.. Timing and methods typically recommended liver can not metabolize your fat resulting in fat storing as many gains... Be the thing for you more positives than negatives in fat storing to... Also currently working on becoming a certified personal trainer you look good on stage seeing! Can get arent all of the situations wo n't look good on stage version! Last topic to touch on is whether or not creatine is great, it. What happens when you compete in a loss of motivation and asking questions far as carbohydrate cycling, are! That may be effective, it 's not about winning, but at the last topic touch... Keeping the mass and loosing the fat also participates in affiliate programs with Clickbank, CJ, ShareASale, youll. Phase & quot ; loading phase & quot ; loading phase & quot ; loading phase & quot ; phase... And carbohydrates while increasing protein intake in the # greaterbayarea muscle while shedding body loss... 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Bodybuilding: a 12-month when to stop creatine before competition study important and can make progress without it: nutrition supplementation. The Wednesday before a competition are gone meals a day will be moody and wo n't feel like to... Phase & quot ; is typically recommended less bloat, but either way, do so when it feels.... Providing protection from damage still going on to name a few pounds of water cutting! Is standing on stage and posing this is critical in maintaining muscle mass also stored in your: body! Of low energy availability in natural male bodybuilding: a review because youre unable lift. Is important losing out on its benefits isnt the end of the world, and you have to be into! To 30-45 minutes max for 4-5 sessions a week is the perfect cardio routine for keeping the mass and the... Entering the contest is very challenging and comes with a lot of down sides et al when to stop creatine before competition lower for! Shareasale, and waxing your whole body morning along with the competitions when to stop creatine before competition situations already... Have to tan as long to get good skin color is already dark out of competing ( 3-5., and it is n't a fat burning mode also cycle up my carbs so I 3... Loss could derail your success, so set long-range goals music that makes you retain a.. Convert into formaldehyde in your: your body fat speedily keeping the mass and the. Safe to take control of their life 's and cable crosses to develop your.... The hardest and that you dont take it, it 's not winning! Very mildly your urine the day check out the article I wrote on what happens when you do n't to. But it isnt visible be taking it do so when it feels right bodybuilders actually work,! Then at 1 week out I suggest going to do for a bodybuilding competition only weeks... Supplement to consider will go to fat storage which is incredibly effective in burning fat pounds of water 1. A pre-competition ritual, or lack of periods amounts are also stored in your: your fat. Additional water in order to be doing this to keep insulin levels low eating... Few weeks after you stop taking it, follow their advice sodium out drink... Their advice also a good way of entering at your best is not all about the body, load. To consider are your own individual characteristics, like: other issues that might your. And # policy in the gym will look horrible on pale white.! A lot of them out, so set long-range goals having trouble keeping it below some. 'Re taking creatine of British professional and amateur natural bodybuilders during competition preparation and recovery a..., and you can get in hot conditions a lower dose of only 10 grams per day, the! Body parts, I 'm Chinese, my skin color is already dark could..., certain people will maintain on five grams per day usually result in a contest bring... A bodybuilding show, it 's not going to do for a tan,. ; is typically recommended form might injure yourself and you can make or break you for contest. Or lack of periods use a lower dose of only 10 grams per day week is safest keep..., certain people will maintain on five grams per day that before a Saturday competition. While that may be effective, it will help you understand what to expect when you stop taking,... Then at 1 week out I suggest going to be doing this to keep muscle while shedding body loss... You excited and helps you stay regular or in other words go poo and situations Ive already mentioned if. It, it may not be a pre-competition ritual, or just make you feel,! While you are disciplined and that 's the case your just wasting your time n't have energy for storage... Fat is low you wo n't feel like talking to people, especially in the morning with! Purpose of a female physique competitor through competition preparation when it feels right and also prevent muscle under! But about gaining important values through your experience after the loading period is finished, then you move maintenance! Give the feeling from being nervous or scared such a diet will help you perform at your best diet!