This timeline will give you an idea of what you need to do during your contest prep for a bikini, figure, physique or bodybuilding show. Being prepared is VERY important so get out your calendar and write some of the following important steps down.

Prior to 20 weeks to your contest

• Finding a prep coach if need be. Make sure you leave plenty of time for prep. If you have 20 pounds to lose, don’t seek out a coach at 12 weeks and expect miracles. Find a coach well before your prep should begin, somewhere 22 or more weeks before your show.  (What to look for in a good prep coach)
• Research information (See Costs of Competing)
• Contest date has been chosen (See Choosing and Registering for Show)
• Get your diet and exercise plan in place. Stick to it and be consistent. (See How Much to Lose and How to Cut Calories)
• Start tracking weight and macro-nutrients. You need to know where your metabolism is at before you can start dieting down.
• Take progress pictures 1x per month in poses

12-20ish Weeks out

• Cut phase on! Work hard and stay focused.
• Get a workout buddy. Have someone to hold you accountable.
• Track macros. I use MyFitnessPal.com
• Do a daily or  weekly weigh in to track weight
• Track workouts
• Start to cut calories or add cardio slowly! (See How Much to Lose and How to Cut Calories)

12 Weeks out

• Get your federation membership card specific to your contests (example NPC, NANBF…). (See Federations Explained) 
• Practice posing everyday from here on out.
  • Start by holding each pose for 30 seconds, then increase this time daily or weekly.
  • Attend posing sessions if needed (highly suggested).
• Start thinking about suit and shoe options- where to buy, new, used etc.

 8 weeks out

• Buy DIY tanning products specific for bodybuilding shows such as Jan Tana or Dark As (not necessary if using the event spray tanner). (also see DIY Tan- NO PROB and Your Competition Tan- What to Expect)
• Buy bikini glue such as bikini bite spray (not roll-on) or 3M spray adhesive ($3 at Menards).
• Buy competition suit, heels, jewelry.
• Print out registration forms for your contest, find out when they are due. (See Choosing and Registering for a Show)
• Posing practice everyday, in suit and heels. If no heels yet, where any 4-5″ heels you own.
• Practice walking in your heels around the house.
• Make sure you know the entry form date for your contest! (yes, stated again)

 6 weeks out

• Take progress pictures every 2 weeks in poses.
• Make travel plans if show is not local.
• Send in entry form and payment for contest.

4 weeks out

• Continue with progress pictures.
• Continue with posing and routine practice.
• Buy make up for contest day (not necessary if you are having a professional do your make up the day of)
• Make tanning appointment with the contest event tanner (if you are not using your own DIY products)
• Make hair and make up appointments (not necessary if you are doing it yourself).
• If you are DIY hair and make-up: practice. Do a dry run. Dark make up isn’t always easy!
• Make a travel packing list and a day of show packing list. (See below)
• Have suit altered if need be.

1 week out

• Peak week diet and workout!
• Print off check lists for show day.
• Finalize packing list.
• Finalize food list and meals.
• Directions to venue and check-in locations.
• Practice all routines and posing in costumes everyday.

Show Day!

• Have fun!!!!
• See What to Expect on Show Day, Your Competition Tan and What to Expect, DIY Competition Tan, Show Day Packing List and other competition articles!

Also check out:

• Cut phase 2014
• Build phase 2014
• Contest prep 2015 – Calculations and initial plan
• My weekly cut phase updates
• Competition Articles and Info
• Get Fit. Go Figure!’s Dynamic Fitness Services