Welcome back guys to another podcast today. My name is Nick Trigili. And today we’re going to speak to you guys about, uh, how many weeks are you supposed to prep for your first or second bodybuilding show is more time, better as less time better. What’s like the sweet spot.
Before we get started, let’s talk about the sponsors of today’s video. Uh, my supplement store, uh, and supplement line savior SARMs and sponsored by body science, sups. Uh, it’s my settlement story. You get all your, all the shit. You need guys, protein, aminos pre-workouts SARMs save your SARMs, uh, vitamins minerals, everything we have bodysciencesupps.com and also the chicken pound, uh, another, uh, great company to get your food from. Uh, we deliver chicken to your door. Freshly cooked, multiple flavors to choose from the chicken pound.com and of course, wc-trainers.com my coaching business. So, alright, so now that we’ve got that out of the way, let’s talk about what is ideal prep time for your first physique, uh, bodybuilding, bikini, whatever division you decide to jump in. Uh, I believe there’s a sweet spot of time that you should put aside for your first prep and the reasons why are, are, are as follows.
Because number one, the majority of you people out there that are prepping for your first bodybuilding show or fitness show, let’s just call it fitness show. Doesn’t have a lot of mature muscle on them. Okay? Let’s say you’re, you know, you’re young and motivated. You do your first show. You have a lot of fat cells on your body. So you’re going to need a longer time than usual to get off all this baby fat. I like to call it quote unquote. Uh, it takes a slower process. You have to come down slower. You cannot rush the process because you don’t have a lot of mature muscle. And what happens is when you start to begin the diet, you lose a lot more weight than you intended to. You’ll probably lose a lot more muscle than you tried to. Uh, not just happens because that’s the part of the process.
There’s not, it’s very hard to balance someone’s body. The first time they come down, the body doesn’t know what’s going on. It pushes back a lot. It doesn’t like to drop body fat. You have a tendency of holding onto body fat longer in some stubborn areas. Now this is for the general public. There’s also exceptions to this rule because some people have genetics where they can prep for the first time and they come down nice and easy and come perfect. But that’s not for everybody I’m talking about for the general, generalizing this for the most people, you’re gonna have a hard time coming down here, have a hard time getting off body fat, especially in stubborn areas like your back, your abs, your, your glutes, your hamstrings, you know, all the extremities that we tend to have a tendency to holding more body fat in, uh, are going to come down a lot slower and not going to be as tight as we want them to be.
The first time we go on stage, I mean, that’s just part of the process. And that’s what, that’s the beauty of it that you have to kinda, you know, enjoy the journey as people call it’s cliche. But it’s true because your goal is to just beat that look, every single time you get to this stage, it’s, it’s really a battle amongst yourself. Yes, you want to beat others. You want to win. You want to get that pro card. You want to win the trophy, blah, blah, blah. But this is a personal battle. If you don’t really get motive, if you don’t find motivation within yourself to beat yourself, to get into, have a hard time doing this sport for a long time. All my motivation, the majority of it, of course, I love competition. And I love beating people, especially those I don’t like and beating my friends.
Of course that’s fun. But my, my core motivation was me. Like, I want to beat the last version of Nick. And even that sounds cheesy sometimes because a lot of people will abuse that statement, but don’t really understand fully what it means. So to go into detail, if you see yourself the last show and you don’t look at that photo and seek motivation from saying, I want to be better than that, then you’re not doing the sport for the right reasons. Number one, number two, if you can’t seek motivation from yourself and see like, damn, I want to come in better. I want to look better. I want to have bigger shoulders or bigger legs or a bigger bag or more shredded this. Or then I don’t know what to tell you, because if you can’t see the photo of yourself and get motivation from that, that’s weird to me, honestly, it’s very weird because you’re in this because it’s, uh, a lot of let’s admit a lot of us have insecurities.
I had insecurities. We all do with the way we look. We want to look a certain way. We want to present ourselves in public, looking a certain way. Especially when we get on stage, we want to look a certain way. There might be a person we idolize might be someone we visit. We look up to or get motivated by that. We kind of want to copy. That is your goal. You know, you want to have less body fat areas. You want to have bigger, this better, that round or this, you know, bigger arms. These are insecurities we have, and we conquer them by going onstage and, and saying, Hey, I’m okay with you judging me. I’m okay with taking Cruz criticism. I’m okay with you guys critiquing my body. And you’re accepting that when you go on stage and for people who don’t accept that properly.
And, and guys that I went to about guys in particular, because I’m a guy guys that can’t take criticism, well, you sign up for the wrong fucking sport do, because this is where you put it all out there. You’re covering everything, uh, you know, exposing everything except your crotch in your ass. And you’re saying, Hey, judge me, what do you think I need work on? What do you think are my strong points? Can I beat the guy next to me? You’re asking for criticism. Okay. Just like you would, as a basketball player, football player, a UFC fighter or a boxer you’re asking for criticism. When you go out there and perform your sport. It’s the same thing when your body’s a little more personal, because now you’re, you’re judging. Someone’s physique. That’s their own skin. They walk in performance could be tainted from a lot of different things.
So there’s a little more subjective argument there, but this, this you’re taking someone’s opinion from a judge or a fan or someone commenting on Instagram. And you’re, you know, you’re taking it in and as either a compliment or an insult or whatever, and you have to be able to either accept it or use it as motivation. And if you use it as you’ve seen as a negative thing, and you get the press from it or upset from it, then you should probably walk away from the sport because it’s going to be a long road because you can’t accept criticism in a positive manner. No, one’s out here to hurt anybody. When they say, Hey, that man’s got no legs or he needs a bigger back, we want to win. That’s just, that’s just like saying, LeBron James can’t shoot three free throws, you know, or Shaquille O’Neal can’t shoot, you know, from passing the free throw line.
You know, that’s just part of getting critiqued and telling you what you have to work on and see it as a positive thing, people are giving you constructive criticism. Look at it from a different point of view. Don’t see it as a negative thing. Now how many weeks you need is really going to depend on what kind of shape you’re in. When you start this prep, if you are far fetched out of shape, and this is like something out of the whim that you’re trying, you would probably give yourself 16 to 20 weeks. So you have some time to put a little bit of muscle on a little mini off season, and you transition into a contest prep, but it’s obvious. Season’s going to be a scenario where you’re keeping body fat low. You’re trying to build lean muscle tissue. You’re not trying to get bloated out of shape.
And you know, you’re utilizing to the best of your ability, a diet, cardiovascular work and weight training. Now, if you’re in shape, let’s say I probably suggest a 12 to 16 week prep, depending on what you look like, how much muscle you have, male or female, how old you are. Um, that is probably the sweet spot for most people. Once I was advanced, cause I used myself as an example, I was doing eight to 10 week preps max, because I had a lot of mature muscle. I was carrying a lot less body fat cells. I would get in shape a lot faster. My body knew what was happening when I did it. It just responded instantly. So 10 week was max. I start cleaning my dye up after eight weeks of hard. Dieting was usually what I did at the end of my, my contest prep season, um, career, I should say, now this is different.
Some people have to prep for 12, 16 weeks. They had to come down very slow and meticulous and watch their food. Watched her cardio. They’re very sensitive to things, not so much myself, but I was a different kind. Like I said, I had genetics for certain things and certain things. I didn’t dieting metabolism, fast metabolism, my gifts. I was able to come and shave very easily. Now this is all subjected to change depending on the person and experience and how much muscle they have. So don’t hold a candle to this. This is just an idea of, so you have an idea what you’re getting involved in. Now, the variables you have to focus on when you first start prep is let’s not, let’s not super extend ourselves too far and use all of our weapons. I like to call it when we first started our prep.
So what I mean is if you’re going into conduct prep, don’t use all the fabbers. Don’t use all this crazy cardio. Don’t starve yourself. Don’t overtrain. These are all things you should pay attention to, to not do. When you first start a contest prep, you should slowly add them in as necessary and needed. So what I mean is train hard and clean up the diet. Those are the first two things you just do. And very low intensity cardio, nothing has a high frequency. So don’t be doing it every day. Don’t be doing it five days a week, start out low, like probably two to three days a week, low intensity cardio, hardcore weight training, and cleaning up the diet. That’s where you start out, see how the body outcome commands. And then you can start slowly adding things in whether you’d use fat burners as the next variable, or you increase cardio as the next variable, or you’re adjusting the diet as the next variable, depending on what the person looks like, their experience, how old they are, male, female, et cetera, et cetera.
It’s going to, depending on which one you do next, some, sometimes there’s two or three at a time. So that’s all of them. Sometimes it’s zeros. And as you pull back, that is going to be taken day by day by the coach or yourself, depending on what you look like in that mirror. So there’s really no definitive answer right now for me to say, Hey, this is the exact formula you should file to get in shape in 16 weeks. And if you do this, you will be a hundred percent beyond shape and shape on contest day. No coach, no mentor, no. Anybody can promise that to you. It’s going to be taken day by day, week by week, month by month for prep. That’s what check-ins are for. That’s what a coach is for the third eye to take a look at you, to judge where you’re at. If you need to keep pushing harder or pull back or keep going where you’re at, that’s going to be taken every, you know, those, those things are gonna be taken in when you do check-ins. So
This is my best advice. Number two, be patient. Sometimes you hit sticking points where you’re at a certain body, weight or body fat for sometimes a few weeks. And all of a sudden your pie, just all of a sudden clicks and your body starts accelerating and you just have rapid fat loss, fat loss. So you have that patient. When you make a change, you have to be very smart and critical when you make changes, because sometimes you can change too much, too fast. And the person plummets, they get flat, they lose muscle yada yada. So you have to be very meticulous on how well, you know, somebody’s bodies respond to things, how sensitive they are, uh, you know, are they doing all these necessary things that you told them to do? Are they following a protocol, a hundred percent? Those things had to be taken into consideration.
I know I’m not going to mention names. Some of my clients that I know are probably doing a little too much, and I have the clients that are probably doing two less. So I know when to push and pull back, that’s something a coach has to be able to recognize and feel out and kind of, I don’t want to say withhold that from the client, because sometimes those things are better left, unknown until afterwards the communication jobs should be there between you and your coach, but at most, and most important is the client being transparent as possible to the coach about what they are not doing and what they are doing. That’s number one to me, you know, if the client is not being transparent, what they’re doing like saying, yes, I did 60 minutes of cardio every day, this week, like you told me to, and they really did it twice.
That’s going to be a big factor in whether or not that person gets in shape. That’s going to be a big factor in whether or not I make changes or not this week when check-in. So when you get my, give you a report, when you check in, I’m assessing all these things, these are most important to how I make my changes. So when you’re a client, you have to say, yes, I had a big Mac this week. What are you gonna do about it? Well, at least I know not to start feeding them more food because you look flat or because of XYZ. These things have to be completely honest and transparent between you and the coach. If they’re not, don’t expect to be your best on show day, don’t expect to be a hundred percent and then blame your coach because you’re not in shape because you forgot about all those three or four to five times that you fucked up during your contest prep.
I can’t stand that when I see a client or a coach go out there and start blaming one or the other it’s both of your faults because there was either some communication error or there was something left out in the coaches part or the client forgot to tell the coach something or purposely did. There’s always a reason why the client didn’t come in, in condition. You know, sometimes it’s not just lack of knowledge or lack of experience with that client. So I, as a coach, need multiple shows or sometimes a lot of shows to get to know a client. People’s bodies changed from one prep to another. These things are, are all recurring, uh, sequences, uh, you know, during, you know, a client and coach relationship, these things are gonna happen. So the best coach and client transformations are always the one that, where you had most experience with each other.
That’s just proven facts. That’s just hard. And those evidence now, the close this out number one thing I want to stress is that drugs do not make you a better bodybuilder doing contest prep. Number two, doing more cardio does not accelerate fat loss. Okay? Always the diet has to be changed. And according to the cardio that’s given in order to see the changes and the training has to be changed. According to the changes, it’s not just to give more cardio and then expect to lose more fat. That will shut down your metabolism. Three training, weight training, more frequent does not make your muscles bigger. During contest prep, food has to be adjusted. Cardio has to be adjusted in order for that to work the fill out or get, look more fuller fourth. Now,
You’ve been prepping for 16 weeks, doesn’t always mean you’re going to be shredded. Come show day. Maybe you need less time. Maybe you flattened out and got softer and lost too much muscle, or maybe you needed more time. So don’t always say, Oh, well, I dyed it for four months. I should be shredded. Come on next one. Um, don’t always think that because you starved yourself and you’re eating less, you’re suffering more. That does not equal better results because you’re eating less caloric intake or less macros than you were prior last week that does not equal more shred. Okay. More shred equals because you’ve aligned the diet, the training and the supplementation together. Cause usually when I make one change, there has to be a change with something else. I ordinarily, depending on the situation, like there’s always a, what if I never just change the food and don’t adjust something else or just change the diet.
I mean the training and not just the diet or change the subs and don’t adjust something else. I might pull back on stuff one time, like one thing, but I don’t usually say, Hey, you know what? Let’s increase. The food usually increases the food, but I’ll usually adjust the volume of the workouts or change the cardio or change the subs. There’s always a reciprocal thing changing. Uh, when I do something just how I do things, it might be different than other coaches, but like I said, that’s not always, but most of the time I do. And lastly, always listen to your coach. Even if you think it’s wrong, okay. Either quit that coach and start somewhere new either by yourself or with someone new, but don’t just keep working with a coach and not doing what they tell you that is wasting both of your time.
You are not going to end up looking right. If you’re listening to other people and combining that should be another one. I actually don’t combine multiple coaches. A way of preparing into one doesn’t take someone’s good that you think is good with them and apply it to one that does not equal great. That equals a clusterfuck and looking like shit. So don’t do that either. It’s a very important one as well. Listen to the coach all the way through, because then what you can do is look back and you have at least the test report or test transformation I should say of what you did and what doesn’t work or what works. Great. That, I mean, that was where my best lessons working with a coach and saying, Oh, well that fucking didn’t work or well, that fucking worked amazing. And now we just tweak this. Can you imagine,
Even if you lose, but you’ve had the best
Experience learning from that, that is a win to me. You don’t have to win the show to win. You can win off the stage. So take all those things into consideration. Guys, when you do a contest prep, listen to me, these are all main factors that you should listen to and pay attention to greatly. And I promise if you apply these, you will see a better body of your own. So remember today was sponsored by body science subs, save your SARMs and the chicken pound. If you guys want to look at any of these, check the links below, they’re all my description. And thanks again for listening. I will see you guys soon.