The Complete Competitor's Handbook

Your First
Bodybuilding
Show Guide

Everything you need to step on stage with confidence — from choosing your division to the final moments backstage.

Divisions Registration Timeline Peak Week Show Day

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Step 01 — Choose Your Division

Division Breakdown

Select the division that best matches your physique, goals, and competitive aspirations. Each division has distinct judging criteria.

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Select a division to view details

Division Comparison

Division	Conditioning	Muscle Level	Legs Judged	Posing Style	Routine Length
Women's Fit Model	Light to Moderate	Moderate	Yes	Quarter turns + individual routine	10 seconds
Women's Bikini	Light	Moderate	Yes	Front and back poses + individual routine	20 seconds
Women's Wellness	Light to Moderate	Moderate-High (lower body)	Yes	Quarter turns + individual posing routine	30 seconds
Women's Figure	Moderate	High	Yes	Quarter turns + individual routine	40 seconds
Women's Physique	Hard	Very High	Yes	Quarter turns + mandatories + individual routine	60 seconds
Women's Fitness	Moderate	High	Yes	Fitness routine (2/3 score) + physique comparison (1/3 score)	60 seconds (fitness routine)
Women's Bodybuilding	Extreme	Maximum	Yes	Quarter turns + mandatories + individual routine	90 seconds

Division Decision Guide

Find Your Division

Answer a few quick questions to discover which division aligns with your physique, goals, and experience level.

Step 1: Which Category?

Step 02 — Get Registered

Registration Process

Both NPC and OCB offer pathways for first-time competitors. Here's how to get your membership and register for your first show.

NPC (National Physique Committee) is the largest amateur bodybuilding organization in the United States, serving as the feeder organization for the IFBB Pro League. NPC shows are not drug-tested (unless specifically designated as Natural shows), and winning at the national level earns you an IFBB Pro Card.

Purchase NPC Membership

~$125–160/year

Create your account and purchase your annual NPC membership card — required to compete in any NPC event.

›Visit npcregistration.com or npconline.org to register online
›Membership is valid for one calendar year (January 1 – December 31)
›Must be 18 years of age or older to compete
›Receive your NPC card number via email immediately after purchase

Find Your Show

Search for local or regional shows on npcnewsonline.com and identify the right competition for your first appearance.

›Search shows at npcnewsonline.com — filter by state and date
›Look for 'Novice' or 'True Novice' classes for first-time competitors
›True Novice = never competed in NPC; Novice = have not won a class
›Consider proximity, show size, and available divisions when choosing

Register for the Show

~$100–140/division

Submit your entry form and payment through the show's website or npcregistration.com well before the deadline.

›Register through the specific show's website or npcregistration.com
›You will need your NPC card number during registration
›Select your division(s) and age/height class during registration
›Late registration at check-in adds an additional $50 fee — register early

Athlete Check-In

Attend check-in (typically the day before the show) with your NPC card, ID, and entry confirmation.

›Check-in is typically held the Friday before a Saturday show
›Bring NPC card, government-issued photo ID, and entry confirmation
›Receive your athlete number/badge at check-in
›Bodybuilding and Classic Physique athletes must weigh in wearing posing suit

NPC vs OCB — Key Differences

Feature	NPC	OCB
Drug Testing	Not tested (unless Natural show)	All-natural — polygraph + drug test
Entry Fee	~$100–140 per division	~$80–99 per division
Pro Card Path	Two-step process (Nationals required)	Can earn at your very first show
Show Size	Larger, more competitors	Smaller, community-focused
Pathway	NPC → IFBB Pro League	OCB Amateur → OCB Pro
Drug Policy	Permitted substances allowed	Strict banned substance list

Step 03 — Plan Your Prep

8-Phase Prep Timeline

From 6 months out to peak week. Follow this detailed roadmap to arrive on stage fully prepared and confident.

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6 Months Out

FoundationCritical

✓Start getting bloodwork done and preparing to start prep — this is your first prep, so it's always better to be ready early than come in too soft
✓If you haven't posed yet, start now!!! Buy your shoes now, too
✓Choose your competition date and federation (NPC or OCB)
✓Research local and regional shows in your area
✓Hire a prep coach — leave plenty of time (22+ weeks out is ideal)
✓Establish your diet and exercise plan; you should already be tracking macros and weight daily
✓Take baseline progress photos and measurements to track your journey once a week. Incorporate routine poses in weekly check ins

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5 Months Out

Show Selection & RegistrationCritical

✓Pick a show, work with coach to determine when & where the best show for you will be
✓Work toward that date from here
✓REGISTER FOR THE NPC/OCB ($115–150)
✓Cut phase begins. Strictness is REQUIRED and gym performance must stay strong
✓Track macros daily (MyFitnessPal, Cronometer, etc. help)
✓Weigh in daily and review weekly averages to assess progress
✓Log all workouts (sets, reps, weight) to monitor strength retention
✓Begin adding cardio as needed based on progress

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4 Months Out

Suit & Appearance Planning

✓Start discussing ordering your suit, find a designer/company you want to use. Recommendation: Mandana (reference BREMEN) or Angel Competition Bikinis (code BREM for 15% off)
✓Take measurements (ref. suit guide)
✓Do not go with crazy colors — make sure it works with your hair & skin tone (remember, you will be 5 shades darker)
✓Confirm your show selection and mark the date on your calendar
✓Begin researching suit options for your division
✓If you have not already, hire your posing coach for weekly sessions
✓Follow your coach's cardio and calorie adjustments based on progress
✓Take progress photos every week to track visual changes

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3 Months Out

Logistics & ServicesCritical

✓Register for the show & book your hotel - hotels DO sell out
✓Book all tanning (yes, men too), makeup, hair, nails, wax, facials etc. appointments so you are stress free as you get closer
✓Purchase your federation membership card (NPC or OCB) — do this NOW
✓Begin posing practice EVERY DAY from this point forward
✓Start holding each pose for 30 seconds; increase duration over time. Incorporate comparison practice.
✓Continue posing sessions or hire a posing coach for feedback
✓Order your competition suit — alterations can be made closer to show

2 Months Out

Final Confirmations & Gear

✓Confirm suit measurements & lock in delivery date
✓Order all your jewelry and if needed, makeup to start trials/skin testing
✓Register for your competition — submit entry form and payment NOW
✓Purchase competition suit, heels, and jewelry for your division
✓Buy bikini glue/adhesive (Bikini Bite spray or 3M spray adhesive)
✓If DIY tanning: purchase bodybuilding-specific tan products (Jan Tana, Pro Tan)
✓Practice posing in your suit and heels every single day

4 Weeks Out

Finalize Logistics

✓Buy competition makeup (match foundation to your tan color)
✓Make tanning appointment with event spray tanner (if not DIY)
✓Book hair and makeup appointments; do a full dry run
✓Send final measurements to suit company
✓Create your travel packing list and show day checklist (keep scrolling, I help you with this too)

2 Weeks Out

Lock It In

✓Finalize all logistics: hotel, travel, and directions to venue
✓Confirm all appointments: tanning, hair, and makeup
✓Practice all routines and posing in suit and heels every day
✓Begin reviewing peak week protocol with your coach
✓Print off checklists and finalize your show day packing list. Make sure you have all the food needed for peak week.

Peak Week

Peak WeekCritical

✓Peak week diet and training protocol begins — follow your coach's plan
✓Reduce fiber intake; switch to white rice, white potato, and lean proteins
✓Maintain normal water and sodium intake — do NOT drastically cut either
✓Begin carb loading protocol 6–8 hours before prejudging on show day
✓Apply competition tan the night before or morning of the show

Step 04 — Peak Week

Peak Week Protocol

The final 7 days before your show. What to have in the house, what to bring, and how to execute your peak week without sabotaging your prep.

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Keep Water Normal

Do NOT drastically cut water. Carbs store 3–4g water per gram in muscle — cutting water leads to a flat, depleted look on stage.

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Keep Sodium Normal

Do NOT cut sodium. Drastic sodium cuts trigger aldosterone rebound and cause water retention — the opposite of what you want.

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Carbs = Fullness

Carbohydrates stored as glycogen create muscle fullness. Carb loading 6–8 hours before prejudging is the key to looking full on stage.

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Lean Proteins

›Chicken breast (boneless, skinless)
›Tilapia, canned tuna, or white fish (cod, flounder)
›Eggs & Egg whites (carton)
›Lean ground turkey or beef
›Shrimp (peeled and deveined)

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Low-Fiber Carbs

›White rice
›Rice cakes (plain)
›Cream of rice
›White potato / sweet potato
›Honey or jam (show day carb load)
›Gummy bears or simple sugars (show day)
›Bagels, muffin, or white bread (show day)

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Supplements

›Electrolyte supplements (sodium, potassium, magnesium)
›Creatine monohydrate (if already using)
›BCAAs (if already taking)
›Natural diuretic OR Light & Tight by Evogen (dandelion root — only if coach recommends)
›Protein powder

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Tanning & Appearance

›Competition tan product (Jan Tana, Pro Tan, or Dream Tan)
›Tanning gloves and applicator pads
›Dark/old sheets and towels (tan stains everything)
›Posing oil or glaze (applied right before stage)
›Bikini glue/adhesive (Bikini Bite spray)
›Slippers & blanket

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Kitchen Essentials

›Food scale
›Meal prep containers (multiple sizes)
›Gallon water jug

Show Day Hour-by-Hour

Your Competition Day Timeline

A detailed breakdown of what to expect from early morning through the evening show. Know exactly what's happening at each stage. IMPORTANT NOTE: this is an estimated guide and you should always follow your coach's plan and the schedule provided by the show.

Step 05 — Show Day

Show Day Checklist

Everything you need to bring to the venue. Check items off as you pack — don't leave anything behind.

0 / 51 items packed

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Documents & Registration

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Federation membership card (NPC or OCB) or digital receipt
Government-issued photo ID (driver's license or passport)
Show entry confirmation/receipt (email printout)
Athlete number/badge (received at check-in)
Show schedule (know your division's call time)
Cash (I would recommend ~$400 on hand)

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Appearance & Attire

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Competition suit
Competition heels (bring a backup pair)
Stage jewelry (earrings, bracelets, rings)
Backup jewelry (just in case)
Robe or cover-up (to protect tan between rounds - can also just use PJs)
Flip flops or slides (to protect tan while walking)
Dark, loose-fitting clothes to wear to/from show
Dark tracksuit or sweatpants
Slippers
Blanket

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Tanning & Skin

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Competition tan touch-up product
Tanning gloves and applicator pads
Posing oil or glaze (applied right before stage)
Baby wipes (for cleanup)
Hand sanitizer

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Hair & Makeup

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Full makeup kit (everything used in morning routine)
Hairspray (strong hold)
Curling iron or flat iron
Bobby pins, hair clips, and hair ties
Handheld mirror
Makeup setting spray

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Emergency Repair Kit

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Bikini glue/adhesive (Bikini Bite spray or 3M adhesive)
Safety pins (multiple sizes)
Needle and thread (matching suit color)
Small scissors

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Pump-Up & Training

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Resistance bands (for backstage pump-up)
Small hand weights (optional, if allowed backstage)

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Food & Nutrition

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Cooler with all prepped meals for the day
2 meals of pre-cooked cream of rice (follow coach's measurements, if none given: 60g raw)
Rice cakes, gummy bears, honey, or jam (quick carbs)
Lean protein source (chicken, turkey, or fish)
Electrolyte drink or coconut water
Gallon water jug
Plastic utensils, napkins, paper towels
Food scale
All supplements on your plan

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Comfort & Convenience

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Cell phone and charger
Portable phone charger/power bank
Headphones
Small towel
Entertainment for waiting (book, tablet)
Change of clothes for after the show
Deodorant (apply carefully to avoid suit staining)
Tylenol or Advil
Blanket

FAQ

Frequently Asked Questions

Common questions from first-time competitors — answered by coaches and experienced athletes.

Your FirstBodybuildingShow Guide