My Recent U.S. WIN and How I Prep for My Next Competition

After two years of intense preparation, I had the opportunity to compete in the Washington State Naturals with the WNBF (World Natural Bodybuilding Federation).  What an incredible experience!  From the moment I arrived in the U.S., I knew this event would be something special. Traveling with all my food packed and frozen, navigating the logistics, and landing in Vancouver, U.S.A. (just a short distance from Portland, WA) felt like the beginning of a transformative journey.

The competition itself was an absolute triumph.  Winning both the Masters Mens Bodybuilding 40+ and the Grandmasters 50+ was an incredible validation of the hard work and dedication I’ve put into my training.  But beyond the personal victories, it was the atmosphere of the event that stood out the most to me.

The entire event was flawlessly organized.  From the moment I was greeted with a quick photo session, to the lie detector test (a 45-minute process that flowed seamlessly), everything moved with precision and professionalism.  The tanning process, competitor management, and stage transitions were all executed without a hitch.  It’s one thing to participate in a competition, but when everything around you is so well coordinated, it allows you to focus on your performance and really enjoy the moment.

Another aspect that made the event memorable was the camaraderie. The competitors, judges, sponsors, and organizers all contributed to an environment that felt both supportive and competitive in the best way possible. It didn’t feel like a sales event; it felt like everyone was there to help each other grow and achieve their best.

This win, like my entire journey, was not just about the outcome but about how far I’ve come.  Now, the journey continues as I’m in the middle of another prep week leading up to my next competition this weekend!  Tomorrow I take the compete at the 2024 Pro/Am International Championships & Calgary Naturals.  

The Mindset and Food Choices Behind Prep Week

When it comes to bodybuilding, especially in the WNBF, it’s easy to think it’s all about hitting the weights hard and pushing through the physical challenges.  But what I’ve learned through my journey is that the true foundation of success in bodybuilding is 90% food and the remaining 10% determination, motivation, and workouts.  Prep week, in particular, is where everything comes into focus, and the choices you make—especially regarding food—can make or break your competition results.

The most important thing I’ve realized during prep is that food is fuel—nothing more, nothing less.  If you start thinking of your meals as anything else, you invite distractions and cravings.  The discipline that goes into meal prep isn’t just about fuelling your body; it’s about developing a mindset that translates into every other aspect of life.

For me, the mindset starts with creating “non-negotiables.”  These are standards that are set so high that they cannot be compromised.  If you can stay so precise and strict with your food intake—even down to avoiding chewing gum because it can alter the way your body processes tastes—then you’re elevating your personal standards.  When you hold yourself to such a high internal standard, it reflects in everything you do, including how you approach business, relationships, and other life goals.

Prep week is the final stretch before competition, and it’s where every small choice matters. You’ve spent months preparing, and this is where you execute with precision. But it’s not just about discipline during this one week—it’s the culmination of everything you've done beforehand.

Food Choices: Consistency is Key

During prep, my meals are identical day in and day out. In the morning, I eat a cup of oatmeal and a cup of egg whites.  For lunch and dinner, it’s a cup of vegetables, a cup of rice, and six ounces of protein, accompanied by an apple and a banana during the day.  These meals are prepared two weeks in advance, frozen, and reheated before consumption.

Why no variety?  Because keeping meals consistent allows me to avoid cravings.  When food is unflavored or bland, it helps me stay focused on the bigger picture.  If I add flavors—aside from the occasional touch of hot sauce—it opens the door to wanting more, to craving sweets, sugars, or snacks.  By eliminating those temptations, I stay in control, ensuring I’m never tempted to stray from the plan.

This level of discipline extends to the smallest details.  Even something as simple as chewing gum can throw off your focus.  I’ve noticed how gum changes the inside of your mouth and your saliva, which, in turn, can lead to unnecessary cravings.  This might seem insignificant, but when every detail counts, you can’t afford to let even the smallest slip derail your progress.

Cardio: Pushing Through the Mental Barriers

One of my favorite aspects of working out during prep is the cardio.  For me, the stair climber is the most challenging and rewarding machine.  It’s tough, no doubt, but that’s why I love it.  I usually spend about 45minutes on it, burning around 500calories. My goal is to reach 600calories, which typically takes about an hour, but hitting that 500-calorie mark is satisfying.  I keep it at level 10, pushing hard and staying mentally focused because I know the results it brings.

The stair climber isn’t just about burning calories; it’s about pushing through mental barriers.  The machine is tough, but by staying diligent and consistent, it becomes a test of endurance—not just for my body, but for my mindset as well.

Why It Matters

This strict approach to food isn’t just about achieving physical goals.  It’s about developing a mindset of consistency, discipline, and integrity that extends beyond bodybuilding.  When you treat your food as fuel, you start to view other areas of life through the same lens.

For example, in business, I won’t accept anything less than the best, because I’ve conditioned myself to demand the highest standards from myself in the gym and in the kitchen.  This mindset translates directly to how I lead my team and how I expect others to operate.  I refuse to accept shortcuts or corner-cutting—because if I can hold myself accountable in my prep, I expect the same from others in their work.

This is the foundation of success: leading by example.  In the gym, in business, and in life, integrity and consistency become non-negotiables; when you embrace that level of discipline, others take notice!  They see the work you put in, and they’re inspired to follow suit.

What This Means for My Next Competition (This Weekend)

As I head into competition, my everything—mindset, food, workouts—has aligned perfectly.  It’s not about the competition day alone; it’s about the months and years of preparation leading up to it.  When I step on stage, I’m not just showcasing a physique.  I’m presenting a lifestyle, a commitment to excellence, and the rewards of maintaining the highest standards in all areas of life.

Ultimately, prep week is a test of how well you’ve committed to your plan.  It’s the final stage before the big event, and it’s a time when discipline becomes everything.  When you’ve done the work, stayed consistent, and refused to compromise, you step into the competition not just ready—but unstoppable.

This is what prep means to me: a relentless focus on food, a disciplined mindset, and a commitment to lead by example.  Every meal, every workout, every choice—it all counts.  When it’s done right, the results speak for themselves.

Kevinism: "Preparation is everything, in the gym and in life.”