Cydney Gillon Reveals Expert Contest Prep Tips for Natural Bodybuilders

Seven-time reigning Figure Olympia champion Cydney Gillon knows how to tune a physique to compete at the top of the sport. While most bodybuilders who compete on the Olympia stage are enhanced, contest prep can be similar for natural athletes.

On Jan 23, 2024, Gillon shared seven contest prep tips for natural bodybuilders on her YouTube channel based on her nearly two decades of experience in the sport. Learn them below:

https://www.youtube.com/watch?v=nllG6YP4YRk&ab_channel=CydneyGillonVideo can’t be loaded because JavaScript is disabled: 7x Mrs. Olympia, Cydney Gillon, shares tips for bodybuilding competitors who want to prep naturally (https://www.youtube.com/watch?v=nllG6YP4YRk&ab_channel=CydneyGillon)

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Natural vs. Enhanced Bodybuilding Coaching

“If you bring it, you bring it, and that’s the person who will win,” said Gillon early in the video. Determination is critical for success in competitive bodybuilding for both natural and enhanced athletes. Gillon affirms that selecting the right coach to help achieve one’s physique goals is a top priority. For example, coaches who know how to build muscle naturally to the target body composition will benefit natural bodybuilders.

Per Gillon, one size doesn’t fit all. Patience is required for effective physique gains. Recognizing weaknesses and being objective about them can help maintain a healthy mentality for the years required to achieve bodybuilding success. Gillon’s running training lasted for four years to establish a base of conditioning and power to support her bodybuilding training before entering competitions.

Gillon acknowledged genetics’ role in bodybuilding as it pertains to muscular development — another nod toward why proper coaching and strategic programming are necessary to offset any genetic shortcomings an athlete might have.

Image via @vytamin_c on Instagram

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Supplementation, Sleep, & Stress

Gillon said many factors play equally valuable roles in contest prep. In addition to training, proper supplements for recovery, getting enough sleep, reducing stress, and balancing gut health are all critical for performing at 100 percent.

Creatine is Gillon’s number one supplement for recovery, followed closely by hydration and glutamine to support her running and cardio volume. Gillon consumes amino acids early in the off-season and tapers them off a few weeks before a show to refine her aesthetics. For physiological and mental stress, Gillion relies on herbal supplements like ashwagandha, Rhodiola Rosea, and adaptogens.

Gillon built the requisite muscle in the correct proportions for Figure competitions using amino acids and creatine in combination with correct coaching, recovery, and supplementation.

Contest Prep Length

Some athletes achieve better results from a long-term prep of a year or longer; others see results six months or fewer. Depending on how one feels mentally during a diet or with ramped-up cardio, adding or shaving prep months between shows can impact metabolism and body composition.

Cutting & Bulking Tips

Gillon implored athletes to avoid crash diets when cutting before competition. She believes that crash diets create too challenging of an environment for the body to maintain the muscle roundedness that looks good on stage.

Image via @vytamin_c on Instagram

Additionally, excess cardio can flatten certain body parts, like the glutes. Therefore, she recommends keeping cardio brisk, not blistering, especially when cutting calories. The type of cardio can also impact the body. Steady-state cardio might not create enough energy expenditure, while HIIT might be too exhausting. Gillon urged not to exert the body into a catabolic state (when the body breaks down its muscle; opposite of anabolic).

Losing body fat at a prep’s end is the goal. Supplementation and the proper cardio/diet (read: calories in vs. out) are the most significant contributing factors. For Gillon, BCAAs and EAAs worked best during a cut.

Post-show, Gillon recommends reverse dieting — gradually increasing caloric intake to boost metabolism. Adjusting gradually can help correct hormone imbalances created by aggressive dieting and cutting.

Gillan’s closing IP was to be goal-focused rather than gratification-focused.

Understanding Contest Preparation

Preparing for a bodybuilding contest is no easy feat. It requires dedication, discipline, and a deep understanding of your body’s needs. Cydney Gillon, a renowned natural bodybuilder and fitness expert, has shared her invaluable tips for aspiring natural bodybuilders looking to compete at their best.

Setting Realistic Goals

One of the first steps towards a successful contest preparation is setting realistic goals. Gillon emphasizes the importance of understanding your body’s limits and capabilities. Setting achievable goals will help you stay motivated and focused throughout your preparation journey.

Nutrition: The Foundation of Success

Nutrition plays a crucial role in any bodybuilding contest preparation. Gillon advises natural bodybuilders to prioritize a well-balanced diet consisting of lean proteins, complex carbohydrates, and healthy fats. It is essential to fuel your body with the right nutrients to support muscle growth, recovery, and overall performance.

Meal Timing and Frequency

Gillon suggests dividing your daily caloric intake into smaller, frequent meals to maintain a steady supply of nutrients throughout the day. This approach helps regulate blood sugar levels, prevents overeating, and keeps your metabolism active.

Macronutrient Distribution

Understanding the optimal distribution of macronutrients is key to achieving the desired physique. Gillon recommends consuming around 1 gram of protein per pound of body weight to support muscle development. Additionally, carbohydrates should be strategically timed to fuel workouts and aid in recovery, while healthy fats should be included in moderation.

Training: Balancing Intensity and Recovery

Training is an integral part of contest preparation, and finding the right balance between intensity and recovery is crucial. Gillon advises natural bodybuilders to focus on progressive overload, gradually increasing the weights lifted or the intensity of exercises over time. However, it is equally important to allow your body enough rest and recovery to prevent injuries and overtraining.

Resistance Training

Gillon recommends incorporating a mix of compound exercises, such as squats, deadlifts, bench presses, and shoulder presses, to target multiple muscle groups simultaneously. This approach maximizes muscle growth and overall strength.

Cardiovascular Exercise

Cardiovascular exercise is essential for maintaining overall cardiovascular health and supporting fat loss. Gillon suggests incorporating both steady-state cardio and high-intensity interval training (HIIT) into your routine. This combination helps improve endurance, burn calories, and enhance fat metabolism.

Supplementation: Enhancing Performance Safely

While a well-balanced diet should provide most of the necessary nutrients, natural bodybuilders may benefit from certain supplements to support their performance and recovery. However, Gillon emphasizes the importance of using supplements responsibly and consulting with a healthcare professional or registered dietitian before adding them to your regimen.

Protein Supplements

Protein supplements, such as whey or plant-based protein powders, can be a convenient way to meet your daily protein requirements. They are especially useful when it’s challenging to consume enough protein through whole foods alone.

Essential Nutrients

Gillon suggests considering supplements like multivitamins, omega-3 fatty acids, and vitamin D, as they can help fill potential nutrient gaps and support overall health and well-being.

Mental Preparation: Building Resilience

Contest preparation is not only physically demanding but also mentally challenging. Gillon highlights the importance of mental preparation and building resilience to overcome obstacles and stay motivated throughout the journey.

Visualization and Goal Setting

Visualizing your desired outcome and setting specific goals can help you stay focused and motivated. Gillon recommends creating a vision board or journaling to remind yourself of your aspirations and track your progress.

Stress Management

Managing stress is crucial during contest preparation. Gillon suggests incorporating stress-relieving activities such as meditation, yoga, or spending time in nature to maintain a healthy mental state.

Final Thoughts

Preparing for a bodybuilding contest requires dedication, discipline, and a comprehensive approach that encompasses nutrition, training, supplementation, and mental preparation. Following Cydney Gillon’s expert tips can help natural bodybuilders optimize their performance, achieve their best physique, and excel in their competitions.