This is one of the most exciting events to me. Being a part of this ebc is a privilege, but takes Planning and dedication! Today I will give you a couple tips on how to have a successful run.

First and foremost, what type of gear are you going to run? Are you going to run longer esters? Short esters? Or a mix of both? Better yet, what type of physique would you like to achieve? Are you going to bulk,Re-comp,cut or Lean bulk?

Once you determine which gear you will use to accomplish your goals.Be sure to order your gear early, like NOW! Will you cycle with kickers or finishers to ensure a great finsh or start? Get everything Completely before your begin!

Once that is out of the way, then we can get started with cycle logs. Plan your cycle according to the ebc. What I mean by this is, if the ebc is 3 months are you going to cycle 4 months? Are you going to start your gear at a time where it would benefit most? I.E. a couple weeks before the ebc starts or will you continue your cycle after the ebc ends? Compose your cycle log and submit it to the cycle log section. Ensure its tweaked to perfection, before you begin.

Finally before your competition, one of the most important keys I can give you is to stock your food!!!!!Go to Sam's club or Bj's or whatever whole sale/meat market you have in your area! Stock up on your beef,chicken,Lamb,liver,hearts and what ever source of protein you decide. I personally like to buy my fish fresh at the market the same day, however your could pre buy it days ahead if you wish! FOOD will be your key element in your arsenal! Without it, you can kiss placing goodbye! BUY small Tupperware from the dollar store and a carrying bag! COOK your meals and eat them! I usually prepare food three days in advance!! every 2-3 hours I'm eating!!! If you don't prepare your food and eat like that, your body will go into a catabolic state, which sucks for getting huge! OK, I'm beating a dead horse, but its really important, so do it!

Then comes the big day, for beginning pictures! Ensure you find a well lit area for pictures. Be sure to remove clutter and anything that may distract the judges eye. Try to make this as professional as possible, imagine this was an actual live show. Take your Entry picks and example of poses can be, front double bi, front lat spread,back double bi, back lat spread, Favorite pose and most muscular. These are just examples, but can be used if you are unfamiliar with posing. Look them up and ensure your entry pix are the same as your exit pix. Try to make this as identical as possible and easy on the judges eye, it will work in your favor.

Mind set, you have to set your mind to this competition! If you want to win, it will take determination and focus. Face it, most people dont finish ebc's, will you be one of those people or will you face adversity?

Tanning is a special category, its an extra option to help you look your best! A smart man once told me " The tan is like polish on a car." Will you bed tan or spray tan? This is just an option, however every possible chance to get the slightest upperhand will be benificial.

Posing, this is a huge one! When you pose it shows confidence and its great showmanship. Learn how to pose properly, this can be the competive edge that might set you apart from others. Go to google and look at 6 basic poses and practice them! Every grain and detain in your muscles must pop and if your not damn near passing out, your not posing hard enough!You worked hard for this body, show it off in a reasonable fashion.

Diet, have this planned out early! If you want to win, you must cook your meals and eat them! Ensure you meet your protien and carb requirements! This is key, if one of these tips are missing, your chances are lessened drastically. It should look something like this...

7:00am:
10 egg whites and 1 cup of oatmeal

8:00am:
10 egg whites and a hydrolized protein shake

10:00am:
7 oz. tuna and 1 cup of rice (jazmine)

12:30pm:
7 oz. tuna or chicken, 1 large yams potato and another hydrolized protein

3:00pm:
7 oz. tuna and 1 cup of rice (brown)

5:30pm:
8 oz. filet mignon or 12 oz chicken breast and 1 cup of rice jazmine and or green beans

8:00pm:
8 oz. filet mignon or 12 oz chicken and 1 cup of rice brown and or broccoli

10:00pm:
8 oz. talapia, salmon, code, snapper, fresh ai tuna, or what ever fish u want and a final hydrolized protein shake

Rest, this may seem like a irrelevant tip but, with proper rest your muscles will grow. Enure you sleep well and take naps if possible.

Have a support system, there are challenges that will come up! Make sure they are telling you how it is, NOT what you want to hear.You need people around during this time to motivate you and understand not to eat certain things infront of you . Also, Have a support system that can keep up with your way of eating and not deter you from achieving maximum performance.

F.Y.I. This will be a place where you can also gain Karma, If you are worried about that. Keep documentation of your eating habits and training sessions, for future workouts. See if each workout increases in reps and weight!Keep documentation of weight and measurments to see how much you are growing. Take lots of pictures to compare!

In essence, this will take alot of preparation. Ultimately, you should be having fun and making great strides! This ebc will push you further, then you have ever been! You will build new bonds and learn alot about eachother. In the end if you make it, there is great rewards. Not one person looses during an ebc, you are all winners in my book.

Godspeed,

Win