Contest prep is a unique blend of science, discipline, and art. The right strategies can take you to the stage in peak condition, full, lean, and ready to perform. But even experienced competitors can fall into habits that slowly chip away at their results.
Some of these habits are born from misinformation, others from desperation in the final weeks, and some from trying to “hack” the system to avoid discomfort. While the intention might be good, the outcome is often the opposite.
In this article, we’ll break down five common prep habits that can backfire, explain the physiological reasons why they’re risky, and offer practical, evidence-based solutions.
1. Banking Calories for the Evening
The Habit:
Skipping or drastically under-eating earlier in the day to “save” calories for later meals.
Why It’s a Problem:
While it might feel satisfying to end the day with a large meal, front-loading hunger can cause energy dips, reduced training performance, and a greater likelihood of overeating beyond your targets. Physiologically, this can increase perceived hunger hormones like ghrelin, impair training quality due to low glycogen availability, and make adherence harder.
Better Approach:
Distribute your protein intake evenly across the day to support muscle protein synthesis, and spread carbs around your training window to fuel performance and recovery. If you prefer larger evening meals, keep some flexibility, but avoid extreme calorie skews that compromise earlier energy.
2. Overloading on Low-Calorie “Diet” Foods
The Habit:
Filling your diet with excessive volumes of low-calorie, high-fibre foods in an effort to stay full.
Why It’s a Problem:
High-fibre and sugar alcohol-heavy foods can cause digestive discomfort, bloating, and unpredictable scale fluctuations, especially close to show day. This can also mask how your body truly looks, making it harder to assess conditioning.
Better Approach:
Use high-volume foods strategically earlier in prep, and gradually reduce intake as you approach peak week. Opt for digestible, predictable foods in the final stretch to keep digestion and physique presentation stable.
3. Overcomplicating Peak Week
The Habit:
Making major last-minute changes to water, sodium, or carb intake in hopes of “dialling in” your look.
Why It’s a Problem:
Large, untested changes can throw off electrolyte balance, glycogen storage, and muscle fullness. In worst cases, this can result in looking flat, watery, or even risking health complications.
Better Approach:
Trial your peak week strategy in advance during mock preps or photo shoots. Keep water and sodium consistent unless you have clear, evidence-based reasons to adjust, and base carb loading on prior response data.
4. Leaving Too Much Fat Loss for the Final Weeks
The Habit:
Starting prep too late and relying on aggressive last-minute calorie cuts and cardio increases to make stage condition.
Why It’s a Problem:
Rapid fat loss increases muscle loss risk, reduces strength, and can cause chronic fatigue. It also leaves less room for fine-tuning in the final weeks.
Better Approach:
Start prep early enough to allow for a slow, controlled rate of fat loss, typically 0.5–1% of body weight per week. This preserves muscle mass, performance, and overall stage presence.
5. Chasing Perfection Every Day
The Habit:
Believing you must hit every macro, cardio session, and training target perfectly without exception.
Why It’s a Problem:
Over-fixation can lead to unnecessary stress, burnout, and poor decision-making if something goes wrong. Stress itself can impact water retention, recovery, and adherence.
Better Approach:
Aim for consistent accuracy, not perfection. Build mental flexibility so you can adapt to small deviations without derailing your prep. This mindset improves longevity and reduces anxiety leading into show day.
Final Thoughts
Contest prep is a game of controlled precision, but not at the expense of physiology or mental health. Avoiding these five habits can help you maintain muscle, hit peak conditioning, and step on stage with confidence.
Every competitor will face challenges, but by grounding your approach in evidence-based strategies and avoiding desperation-driven changes, you set yourself up for the best possible outcome when it matters most.