Competitor Newbie Series
Co-written by First-Time Competitor, Lisa Lenderman & IFBB Pro Olympian, Whitney Wiser Savage
I'm in prep right now, and I'm just gonna say it… this is a lot.
Not just the food, the steps, the workouts, the schedule. The mental side of this? Nobody really prepares you for that part. The second-guessing. The comparison spiral. The "am I even doing this right" loop that just runs on repeat in your head at 10pm when you're packing tomorrow's meals.
Here's what I've figured out though.
Most of us are carrying the exact same questions. We're just not saying them out loud. We're smiling through check-ins and acting like we have it together while internally we're kind of a hot mess.
So I'm not doing that.
I've got questions. Real ones, like the kind that pop up mid-cardio, mid-check-in, mid-staring-at-myself-in-the-mirror-at-7am-wondering- WHAT-is-even-happening. And instead of pretending I've figured it out, I'm handing them straight to Whitney. I would rather go straight to the source (of someone who knows the sport inside and out with years of experience competing herself, working with athletes, judging, and more) vs trying to find it out on social media which is not always the most reliable.
Because if I'm thinking it, somebody else has to be also. And I'd rather have honest answers than polished ones or ones that are not even close to the truth.
1. Why do I feel behind even when I'm doing everything right?
I'm hitting my food. My steps. My workouts. And I still walk around feeling like I'm missing something. Is that normal or is there actually a gap I'm not seeing?
Whitney:
Because you’re literally preparing for something that you have NEVER done before and the uncertainty of it all keeps your head spinning for that reason. You don’t know what truly matters and makes a difference in your prep vs what doesn’t yet. So your mind is continually looking for more ways to “do it all” and make sure you are as prepared as possible for – again – something that you’ve never done and have no experience with yet.
But also, if you’re comparing your journey to others’ journeys, you will ALWAYS feel “behind” because you’re likely unknowingly comparing your day 70 to someone else’s day 700.
2. Is it normal to feel kind of... lonely during prep?
I'm physically present. I'm at dinner, I'm at the thing, I'm around my people. But mentally I'm somewhere else entirely like counting macros, wondering if I packed enough food, calculating how many steps I still need. It's isolating in a way I didn't expect.
Whitney:
It’s definitely normal. This is a lonely sport, but it doesn’t have to be (which I’ll talk about more specifically later). However, MOST of the time no matter how much you try to surround yourself with “like-minded women” on the same journey as you, we are still only less the 1% of the entire population. So at work and most places you are throughout the day every day, will NOT be around like-minded individuals.
They way they quietly judge you for eating out of your tupperware or scoff at your comment of needing to go to the gym instead of whatever function they’ve invited you to, etc – is felt by you even if nothing is specifically stated.
Plus your mind is never truly in the seemingly trivial small talk conversations people are having because you have a very specific purpose you’re working toward and you just don’t have the energy for anything less than meaningful. And that’s ok!
There are seasons for everything under the sun. ;)
3. What do you do when you hit the wall?
Not the dramatic quit, which I have done with you, but the quiet one. The "I don't know if I can keep doing this" feeling that just sits there. What's the actual move when that shows up?
Whitney:
You already know my answer because I talk in-depth about this at the Forum and the online classes I teach, but for everyone else – you HAVE to have a very strong “WHY” for your decision to prep for the stage. If you don’t, you will not make it through.
Anytime you feel the doubt creep in, you have to go back to your “why” and remember why you started this crazy journey in the first place.
Was it to prove to yourself that you can follow through on a promise and commitment you made to yourself?
Was it to push yourself outside of your comfort zone to be the best version of you physically and mentally?
Was it to silence the critics (whether externally or internally) and rise up to prove a point?
Whatever it is and whatever pushed you to the point to make that decision, you have to always go back to that when you have the tough days – which will become more frequent the deeper into prep you get. Prep is an emotional roller coaster ride – lots of highs and lows along the way!
4. The comparison thing. Can we just talk about it?
I know I shouldn't be doing it. I'm doing it anyway. I see another woman and immediately feel behind. How do you actually get out of your own head with that?
Whitney:
See previous answer. ;) But seriously, your decision to compete had nothing to do with anyone else in the first place. So keep that in mind when your mind tries to tell you that you’re “behind.” Behind in what and to who? We all were created very uniquely to run our own race and that is always going to look so different from the outside.
But also – this is why you pay a coach that you trust. You are paying them to be your eyes and your brain during your prep. Stop looking at yourself. And by “looking” I mean analyzing and critiquing. When I would be deep in prep, I would simply take my check-in photos, and send them to my coach without evaluating anything about my body. Because that wasn’t my job, that was my coach's job. My job was to do what he said and execute the plans he gave me to the best of my ability.
If it’s social media, then consider taking a break from social media until you can stop the comparison game. Social media can be as helpful or hurtful as you allow it to be. The unfollow button is super easy to click if any page is making you feel a certain type of way.
5. How do I know if I'm progressing?
Some days I look tighter. Some days I look softer. Some days I look at myself and genuinely have no idea what's happening. What should I actually be paying attention to?
Whitney:
See previous answer. You shouldn’t be paying attention to anything THAT closely. Your coach should be. You do your job and let your coach do their job. If you don’t trust your coach to get you there, get one that you do trust.
There is no scale on stage. The judges won’t ask you what your body fat percentage is, what your measurements are, how much you can squat, or any other metric besides – how you look on stage compared to the other competitors who show up that day against the criteria for your division. That’s it.
“Progressing” is a relative term. I’m not saying you shouldn’t measure all the things I mentioned, but only to see how you’re changing from one season or show to the next.
6. What really happens during peak week?
Everyone talks about it like it's equal parts magical and terrifying, like scaring me.. What should I realistically expect so I don't completely spiral when it gets here?
Whitney:
Ha, good question. So here’s the thing – if you accomplished everything you needed to during your prep (which you should), then “peak week” should be NO different than any other week in your prep.
Sometimes the last couple days are different depending on how you look, but there should NOT be any drastic differences or changes made – you should be coasting into your show. Because after all, all the work has been done.
7. What does "stage ready" actually mean?
Not Instagram ready. Not "I feel lean today." What are judges actually looking for? Because I need to know what I'm working toward.
Whitney:
“Stage ready” for one person may be different than “stage ready” for another person. If you were to ask me how many times I completely nailed my stage look out of the 31 shows I competed in, I’d say maybe 5 or 6 times, at the very most. And you’d be surprised how many other IFBB Pros and Olympians would have the exact same answer as me.
It is an ongoing learning process of how to bring in your physique, how to execute your posing, how to do your hair & makeup, how to do your skin prep the best way for your tan to go on smooth and look flawless and so much more! It’s A LOT! And as a first-time competitor, you will NOT nail more than maybe one of those aspects the first time you’re on stage, if any of them.
That doesn’t mean you won’t do well! It just means you could have done something a little bit better. And you’ll take those notes to implement on the next go round. It’s bodybuilding, not body built for a reason.
The stage is the test. The prep is the studying you do for it. You can take the test as many times as you want – just make sure you’re studying and incorporating your feedback from the test every time.
8. How do I know if I picked the right division?
Because right now it feels like I made a choice and I'm just hoping for the best. Is that just how it goes the first time?
Whitney:
Sometimes you don’t know. Not until you get on stage, see what you look like compared to the other athletes in your class, and get judges feedback.
We need to stop looking at your first show (or any show you do) as the end all be all of your existence in competing. Every show should be used as a learning experience – almost like an experiment to see what you can do better for the next one.
Your division could very likely change over time depending on how your body changes. It doesn’t mean that you won’t do well in the division you chose. It just means it might not be the BEST fit for your physique. And it might take several shows to determine that – and that’s ok! This is also why you can crossover and compete in multiple divisions at shows (all divisions except Fit Model that is). Many competitors who aren’t sure will compete in 2 divisions so they can see what they look like in the line up and get the judges feedback to determine what direction to go next.
9. How do I handle nerves backstage?
I already know I'm going to be a whole mix of excited and "what am I doing here." How do you keep that from taking over when it counts?
Whitney:
Enjoy the rollercoaster ride! But honestly, just try to be as present as possible and network with all the other amazing ladies you get to hangout with backstage that day! Do not, look at the other competitors to try to determine who’s “better” or who will do better on stage. That will cause you to spiral for sure.
10. What if I feel like I don't belong there?
Like I look around at these women and think — they are built for this stage. And I'm just over here trying to figure out my heels. Is that a normal first-timer feeling or a sign?
Whitney:
Take every thought captive. Sometimes we think we have to just go along with every thought that enters our mind and let it play out to see what happens next. You don’t. YOU have complete control over your mind and what you allow to run through it.
As soon as you recognize a negative thought, stop it and say the opposite to negate it. And if you really don’t feel confident or like you belong – ACT LIKE YOU DO and speak it into yourself until you really believe it. You’ll be amazed at what this can do for you.
11. What does "conditioning" actually mean?
I hear it constantly. Does it just mean leaner... or is there a whole layer to this I'm not seeing yet?
Whitney:
This is one of those things that newbies misinterpret all the time and even when you know the answer intellectually, it still might take some time to REALLY get. Conditioning is usually much more than just “getting leaner.”
I’ll go out on a limb and say, more times than not, when judges say “better conditioning” – they mean you need more muscle first to support the level of leanness you need to really look “conditioned” for the stage.
12. When do you approach judges for feedback and how do you actually hear it without it wrecking you?
I hear it constantly. Does it just mean leaner... or is there a whole layer to this I'm not seeing yet?
Whitney:
Great question! Every show is different and the Promoter and/or Head Judge will usually give you this info at the show you’re competing at. You used to have to wait until the very end of the show; however, what we’ve started doing at all the shows in Tennessee is sending one judge backstage after each division so that you can get your feedback right after the division is over instead of waiting until the very end.
But yes, be prepared by bringing some food to snack on while you’re waiting in line (which could be 5 minutes or could be an hour depending on how many competitors want feedback at your show).
As far as recording the feedback, I’m not sure if every judge will be ok with you recording what they say. I’m sure most will say they don’t mind – but then subconsciously, may hold back on giving more helpful info for fear of not wanting to say the wrong thing (since it’s being recorded now). So I wouldn’t necessarily recommend recording it. You can definitely bring your coach or a friend with you to hear it as well though just to have another brain and set of ears to help you remember!
Try to remember that competing is what you DO, not who you ARE. And it’s only what you do for this season of your life, not your whole life or the rest of your life. Remove your worth from how you do on stage. You can literally get last place at one show, and turnaround and win the next show a couple weeks later in this sport! So use the feedback as information on how to improve the experiment you’re working on (which is your physique in this case).
Co-Written By Lisa Lenderman, First-Time Competitor and Whitney Wiser Savage, IFBB Pro Olympian & Founder of the NPC/IFBB Nashville Fit Show
