Training for a natural bodybuilding competition requires dedication, discipline, and a deep understanding of how the body responds to diet and exercise. Cliff Wilson, a respected prep coach known for his athletes’ impressive muscular development and conditioning, offers valuable insights into these crucial aspects of contest preparation. From manipulating macronutrients during peak week to addressing stubborn fat and implementing effective reverse dieting strategies, Wilson’s experience provides a practical guide for aspiring competitors.
Wilson’s coaching philosophy emphasizes the importance of macronutrients in achieving optimal results. He advocates for a flexible dieting approach, where hitting the correct macronutrient targets, rather than restricting food choices, is the primary focus. This approach allows athletes to incorporate a variety of foods while maintaining adherence to their dietary plan. He even recounts an instance where a client successfully prepped for a show consuming primarily Cocoa Puffs and chicken breast, demonstrating that macronutrients, not food sources, ultimately dictate results.
Wilson’s peak week strategies vary depending on the athlete’s category and individual needs. For bikini and figure competitors, he employs front-loading or a subtle back-loading approach, gradually increasing carbohydrates to achieve the desired physique. For bodybuilders and figure competitors seeking a more extreme, shredded look, he utilizes a “rapid back-load” method. This involves depleting carbohydrates for several days before dramatically increasing them the day before the show, often reaching 900-1400 grams for men and 500-1000 grams for women. This approach, he explains, requires careful manipulation of water, sodium, and potassium intake to optimize glycogen storage and achieve the desired fullness and vascularity.
This rapid back-loading approach, while effective for those with low body fat percentages, is not suitable for everyone. Wilson cautions against attempting this method without a thorough understanding of how these variables interact. For athletes who are not fully lean, he avoids this approach as it can lead to water retention and blurring of muscle definition.
Addressing the issue of stubborn fat, particularly common in the lower body of female competitors, Wilson emphasizes the importance of persistence. He believes that by consistently creating a caloric deficit, even after lean areas have already been depleted, the body will eventually tap into those stubborn fat stores. In extreme cases, he may utilize a ketogenic diet as a last resort, carefully manipulating macronutrients to promote further fat loss while preserving muscle mass.
Wilson also highlights the importance of muscle maturity and training experience in achieving a shredded physique. He observes that older, more experienced athletes often display greater muscle density and definition, even at slightly higher body fat percentages, compared to younger competitors. He suggests that achieving a very lean state early in one’s training career, followed by a period of controlled muscle growth, can help improve muscle maturity and density, contributing to a more shredded appearance over time.
In addition to nutrition, Wilson also provides training guidance to his clients, emphasizing the importance of prioritizing weak points while maintaining overall balance. He recommends focusing on increasing volume and intensity for lagging muscle groups, ensuring that this specialization does not lead to postural imbalances or neglect of other important muscle groups.
Regarding reverse dieting, Wilson advocates for a more moderate approach than some popular methods. While he acknowledges the potential downsides of extremely slow reverse dieting, he also cautions against dramatically increasing caloric intake immediately post-show. He suggests gradually increasing carbohydrates by 30-50 grams per week, allowing the body to adjust and minimize fat gain while maximizing muscle recovery and growth. Ideally, he aims to initiate the reverse diet several weeks before the show, allowing athletes to regain some muscle mass before the competition even takes place.
