Connect with us

By IFBB Pro Josh Wade

Sponsored by ALLMAX

There is no magic pill, secret or shortcut; it’s all about consistency and hard work!

Q: I’m wanting to compete for the first time next year, and was wondering how many weeks out do you start prep, and do you ever include cheat meals?

A: That answer can vary significantly from show to show, person to person and really depends on if you’ve truly ever been shredded! If you carry more fat, then obviously you’ll need a longer prep, but I’ll use my first show in 2006 as an example that the first time you compete and must get down to super-low body fat levels is the hardest. I was 27 years old at my first show and started prep 16 weeks out at 220 pounds. So, my first time dieting I was told by a national-level competitor that I had 27 years of baby fat to get rid of and after the fat cells have been shrunk it would be easier in the future. Also, in 2006 there was nowhere near the same information as there is nowadays so for me that was better, as I learned a lot through trial and error. I didn’t do things as would be normal protocol these days; I did two hours of cardio per day and ate super low calories as most of my meals were deli meat turkey slices and celery sticks. I’ll lay out what my diet plan was below but let me say that was true suffering.

People say they suffer all the time, but I was eating under 2,000 calories a day for over 15 weeks while doing two hours of cardio per day plus working 10 hours a day as a plumber and had to find time for weight training as well. Going into my first show that way I feel is what made my mind as strong as it is today and why prep got so much easier for future competitions! I did not include any cheat meals or ever strayed from my diet as I ate the same thing at the same time every day religiously and in my opinion if you don’t keep it that regimented, how are you going to know what’s working and when things need to be changed? In those 16 weeks starting at 220 pounds, I dropped 47 pounds and weighed in as a middleweight at 173 pounds.

I only attended one bodybuilding show prior to deciding to compete but looked at magazines for years, so I thought that’s what everyone did when preparing for a show. I thought everyone approached it the same way and dieted as hard as possible to get every bit of body fat off, but I noticed at weigh-ins that I was in better condition than everyone else and even though I was nervous, my confidence started rising. Back then there weren’t open weigh-ins, so everyone had to weigh in with their weight class and you got a first look at your competition. I won the novice and open middleweight bodybuilding classes at that show truly because of my condition, as there were bigger guys who lacked the shredded condition I brought and I feel especially at the local level, shows are won from conditioning!

Let me say that even though I lost 47 pounds for my first show, I didn’t gain weight fast while starting to train so I never stretched out my skin to the point that it had no elasticity, and that can be something that can truly always hurt your chances while competing as it is a visual sport if you have loose skin. So don’t try to gain too fast as usually it will be mostly fat and stretch out the skin and don’t try to lose too fast either, as crash dieting will lose muscle, slow your metabolism, and leave loose skin. A slower, longer dieting process should help the skin retract as you lose weight and fat.


This was the diet I used for my first show in 2006, total calories were 1,913.

Meal 1: ½ cup dry measure oats, 2 scoops isolate protein powder

Meal 2: 1 can (6 ounces) solid white albacore tuna in water, ½ cup brown rice

Meal 3: 4 slices turkey breast deli meat, 6 celery sticks

Post-workout: 2 scoops isolate protein powder

Meal 4: 6 ounces chicken breast, ½ cup brown rice

Meal 5: 4 slices turkey breast deli meat, 6 celery sticks

Meal 6: 8 ounces tilapia, 12 asparagus spears

I wouldn’t recommend starting calories this low, but I didn’t really know what I was doing and went all in and although the outcome was what I had hoped for, I think I came in too flat and sacrificed muscle by doing so. Now I always start a prep a lot leaner than I used to with calories way higher so as John Meadows always said, “We have more wiggle room” and you can gradually reduce calories as needed to get the same outcome without sacrificing muscle tissue and it makes the whole process more tolerable.

Having an experienced coach can greatly help you learn your body and what works but most importantly take notes, pay attention, and adjust according to results and not just because you think you should do something at a certain point. Bodybuilding is such an individual sport, and you need to learn how your body responds to have a successful bodybuilding career but don’t be afraid of suffering, as getting body fat down to minuscule levels is not always fun and enjoyable. So, like they say, enjoy the suck if you want to win!

Bodybuilding is almost as much of a mental game as it is physical. We are constantly second-guessing and might even make changes when not necessary instead of staying on the course. I feel a lot of that is because there are so many coaches now online trying to sell themselves that they will put out information that might contradict what you’ve been told or what you are doing and it doesn’t mean it’s right or wrong for you, as again, it’s such an individual sport but let me tell you there is no magic pill, secret or shortcut; it’s all about consistency and hard work!

For questions to be answered in my column or coaching inquiries, please email me at


Instagram @ifbbprojoshwade



1 scoop Impact Pump (helps increase blood flow and transportation of nutrients while significantly helping the focus for mind-muscle connection)

1 scoop Aminocore (prevents muscle tissue breakdown during training)

10g Glutamine (helps with DOMS, insulin sensitivity, gut health, and immune system)

5g Creatine (for that fast-acting, explosive power needed to push weights and helps with muscle hydration)

1 scoop Carbion (50g carbs) (really helps with energy and endurance during workout by giving your body carbs that don’t have to be digested, therefore they are readily available for fuel)


2 scoops IsoFlex (fast-digesting protein with essential amino acids to start the building or repairing process immediately)

10g Glutamine again (helps with DOMS, insulin sensitivity, gut health and immune system)

Give these a try and I can guarantee your energy, intensity and pumps will dramatically increase in the gym.

ALLMAX is now selling directly to the consumer. For a great discount on all your Allmax Nutrition products, go to and use code JOSHWADE15 for 15% off.


Instagram @teamallmax

Instagram @allmaxtraining

For more information, visit

Learn more about Josh Wade at

The post Preparing for Your First Show appeared first on FitnessRX for Men.

Read More


By: Team FitRx
Title: Preparing for Your First Show
Sourced From:
Published Date: Tue, 07 Nov 2023 15:52:03 +0000

Did you miss our previous article…

Continue Reading

Mens Health

Failures in Business: The Unseen Stepping Stones to Success

Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.

TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.


Get Comfortable Being Uncomfortable

The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.

It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.

TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.

Never Rest On Your Laurels

Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).

In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.

This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.

TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.

Embracing The Journey

To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.

The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.

So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.

Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.


Instagram @aaronsingerman

Instagram @redcon1

The post Failures in Business: The Unseen Stepping Stones to Success appeared first on FitnessRX for Men.

Read More


By: Team FitRx
Title: Failures in Business: The Unseen Stepping Stones to Success
Sourced From:
Published Date: Wed, 15 Nov 2023 18:53:06 +0000

Did you miss our previous article…

Continue Reading

Mens Health

Negativity Is a Losing Mindset

By Marc Lobliner


‘A good coach can change a game. A great coach can change a life.’

I coach my son’s U11 football team. I am just the line coach, but the dudes who coach with me are also in the same mindset as I am.

Positivity wins.

Let’s start off with last weekend’s game.

It’s 0-0, the opening kickoff is a short one and we fall on it.

You can hear our coaches getting our kids fired up and getting the offense ready for play. POSITIVE statements. A lot of “Let’s Go!” and energy.

On the other sideline, you hear the coaches angrily yelling at their players for the execution of the kick.

First play from scrimmage, our line makes every block and opens the outside for our running back to score.

You hear their coaches furiously yelling as we celebrate.

We celebrated and our fullback punched in the extra point.

After the kickoff, our defense held them to four and out. We got the ball again, touchdown. Extra point good.

14-0 in two offensive plays.s

Their coaches were still mad. Angry. Yelling.

We smiled, encouraged our kids, and ended up with a 42-0 mercy-rule win.

Our players are awesome, but not the biggest, not the fastest, not the strongest.

It’s all about culture and what you’re playing for.

We demand a lot of our athletes. Learn your plays, DO YOUR JOB, and we will win.

Every Tuesday after we win, I buy my linemen doughnuts and give them to everyone, telling them that a random lineman (changes weekly) said everyone deserves doughnuts. We don’t punish every mistake with extra running and up-downs. We focus on what we do RIGHT, and not what we do wrong.

The other game one of my linemen got called for a hold. He came off the field expecting to be scolded. I put my arm around him and said, “What happened?” He explained it and then I said, “You’re better than that guy, you don’t need to hold. Show the world how dominant you are!” He didn’t get one call the rest of the game and crushed it.

This is also my management style at work. Managers are usually garbage. You can do 1,000 things right and you mess up once and your manager attacks you.

556494762 fullsizerender 4


Employees typically respond better to positivity, and numerous studies have found that positive reinforcement and a positive work environment can significantly improve employee motivation, performance, and well-being. Here are some reasons why, supported by various studies:

Increased Productivity: According to a study conducted by the University of Warwick, happiness led to a 12% spike in productivity, while unhappy workers were 10% less productive. The research shows that human happiness has large and positive causal effects on productivity.

Better Decision-Making Abilities: Research from the University of Pennsylvania’s Positive Psychology Center found that individuals who were induced to feel positive emotions were better at problem-solving and making decisions than those in a neutral state.

Boosts Creativity: Positive emotions widen attention and allow people to think more broadly and openly. This is discussed in the “broaden-and-build theory” by Barbara Fredrickson, which suggests that positive emotions broaden an individual’s momentary thought-action repertoires.

Enhanced Team Collaboration: A study from MIT’s Human Dynamics Laboratory found that teams that communicate effectively, with members actively reaching out and connecting with all other team members, were more successful. Positive interactions contribute to this dynamic.

Reduced Employee Turnover: According to the Society for Human Resource Management (SHRM), a positive work environment and culture encourages employees to stay longer in their jobs, thus reducing turnover rates. This is KEY at where our staff has mostly been there for 5+ years!

Better Health & Well-being: A study published in the Journal of Applied Psychology found that positive work environments and low job stress are linked to better health outcomes for employees, which in turn can lead to reduced absenteeism and increased productivity.

Increased Engagement: According to Gallup, workers who are engaged and have high well-being are more likely to be attached to their organizations and are more productive.

Enhanced Learning & Flexibility: Research in the field of positive psychology has shown that positive emotions can facilitate adaptive thinking and flexibility in cognitive processing. This helps employees adapt to new situations and learn more effectively.

Higher Levels of Satisfaction: A study by BrightHR found that happiness is a key indicator of job satisfaction. Happy employees are more likely to report high levels of satisfaction with their jobs than those who report low levels of happiness.

Creates a Positive Feedback Loop: A study published in The Journal of Positive Psychology found that experiencing positive emotions leads to higher levels of resilience, which in turn leads to increased positive emotions. This positive feedback loop has a myriad of beneficial effects in the workplace.

How about parenting?

Same thing. PRAISE YOUR CHILD! Make sure they know you love them. While bad behavior should be addressed, be sure to also reward good behavior. Kid had a good day at school? Get him ice cream! Tell him you love him. Say you’re proud of him.

As my mother said, “You catch more flies with honey than with crap.”

And one can’t deny the lifelong impact of a good coach. As the sign in the office says, “A good coach can change a game. A great coach can change a life.”

Be positive and be a winner!

556494785 img 1682 2

Instagram @tigerfitness

Instagram @marclobliner

The post Negativity Is a Losing Mindset appeared first on FitnessRX for Men.

Read More


By: Team FitRx
Title: Negativity Is a Losing Mindset
Sourced From:
Published Date: Mon, 13 Nov 2023 19:37:20 +0000

Did you miss our previous article…

Continue Reading

Mens Health


Panatta Super Rowing Page 1

The post PANATTA SUPER ROWING MACHINE appeared first on FitnessRX for Men.

Read More


By: Team FitRx
Sourced From:
Published Date: Mon, 13 Nov 2023 18:57:30 +0000

Did you miss our previous article…

Continue Reading