Bodybuilding prep is one of the most demanding processes in sport, physically, mentally, and emotionally. While dedication is essential, it’s easy for that drive to slip into extremes that ultimately do more harm than good. Here are eight common red flags to look out for during prep, plus how to get back on track if you recognise them in yourself.
If you’ve got a secret cupboard full of snacks you’ve been collecting for post-show, that’s your first warning sign. This habit can feed a scarcity mindset, setting you up for bingeing once prep ends. Remember, those foods will still be there after your show. What’s more valuable is your relationship with food and the mindset you bring into your off-season.
Action Step: Replace the stash with a post-show plan, not a binge. Schedule a structured recovery diet and some meals out with friends instead.
If bingeing happens (even once) it’s important to pause and address it. It’s not just a “slip-up”; it’s a sign your body and mind are overwhelmed. Long-term, your relationship with food is far more important than a single show day.
Action Step: Speak with your coach or a sports dietitian. Reset expectations, build awareness of hunger cues, and add structure to avoid the cycle repeating.
Fatigue is part of prep, but if you’re relying on multiple energy drinks or pre-workouts just to function, it’s a red flag. Sleep and recovery are still king, and no amount of caffeine will fix chronic fatigue.
Action Step: Prioritise sleep hygiene. Cap caffeine intake after midday and track your total consumption per day, you’ll likely find performance improves, not worsens.
If you’ve booked a restaurant before you’ve booked your show, your focus may be misaligned. The reward shouldn’t be food, it should be pride in your effort and discipline.
Action Step: Reframe your motivation. Instead of chasing a meal, plan a celebration that’s about achievement, not indulgence.
If every day feels like suffering and your mood is negatively affecting those around you, it’s time to reassess. Remember, you chose to compete. Prep should challenge you, not destroy you.
Action Step: Talk to your coach. A well-timed diet break, mindset reset, or support network can reignite your purpose.
Filling your diet with zero-calorie syrups, fibre supplements, or oversized veggie bowls might numb hunger temporarily, but at a cost to digestion and long-term health. Hunger is part of the game, learn to manage it, not trick it.
Action Step: Simplify your meals. Focus on balance and digestion over volume. Sometimes less truly is more.
If your “why” is external validation or social media attention, burnout is inevitable. The stage can’t fill internal gaps, it only magnifies them.
Action Step: Reconnect with your intrinsic motivation. What do you want from this journey, independent of anyone else’s opinion?
Peak week isn’t the time to improvise. One untracked “reward meal” can undo weeks of precision and risk your stage-day look.
Action Step: Communicate with your coach and plan your peaking strategy. Consistency always wins.
Prep is meant to test you, but it shouldn’t break you. If you recognise these red flags, it’s not a sign of failure; it’s an opportunity to recalibrate and grow into a smarter, stronger athlete. The goal isn’t just to compete, it’s to last in the sport.
If you’re preparing for your first show or want a structured, evidence-based approach to competition prep, reach out to The Bodybuilding Dietitians today. We’ll help you build a physique that’s stage-ready, and a mindset that’s sustainable.