How to Prepare for Your First Natural Bodybuilding Show in Australia
To prepare for your first natural bodybuilding show in Australia, pick a drug-tested federation such as ICN (I Compete Natural), choose a division that suits your current physique, and give yourself a long, steady prep rather than a crash diet. Research on natural bodybuilders suggests losing about 0.5 to 1% of your body weight per week, eating plenty of protein, and practising your posing for months, not days. Just as important: plan your recovery after the show, and treat every supplement as a drug-testing risk you need to manage.
What is natural bodybuilding?
Natural bodybuilding means competing in a federation that tests athletes for banned substances. ICN (I Compete Natural) is one of these. ICN Victoria says Victoria is the state where natural bodybuilding began in Australia in 1991.
ICN's Anti-Doping Policy uses the World Anti-Doping Agency (WADA) Prohibited List and a strict liability rule: you are responsible for anything found in your system. ICN can ask any athlete for a sample at any time, in or out of competition.
Supps247 was a major sponsor of ICN Victoria 2026. Read more in our post on Supps247 at ICN Victoria 2026.
Choosing your first division
ICN Victoria groups competitors into categories (the physique type) and divisions (experience level or age). Each category is judged on a different look.
| Category | What judges look for (summary) |
|---|---|
| Ms Bikini Model, Ms Swimsuit Model | Entry-level women's categories. Shape, symmetry, toned condition, stage presence. Not judged on muscularity. |
| Ms Wellness | More muscle in the hips, glutes and thighs, with a flat, toned midsection. |
| Ms Sports Model, Ms Fitness Model, Ms Figure | Increasing levels of muscularity and conditioning, with Figure the most muscular of these. |
| Men's Fitness | The least muscular men's category. Athletic, balanced look with visible abs. |
| Men's Physique, Men's Classic Physique | Broad shoulders, small waist and V-taper. Classic also needs strong lower body balance and polished posing. |
| Bodybuilding | The most muscular and most conditioned category, judged on size, symmetry and detail. |
Within each category there are divisions such as First Timer (for athletes who have never competed in any federation), Rookie, Novice, Open and age groups. Read the full rules on the ICN Victoria categories page.
A realistic prep timeline
A widely cited review by Helms, Aragon and Fitschen (2014) gives these evidence-based guides for natural competitors:
- Go slow: aim to lose roughly 0.5 to 1% of body weight per week to help keep muscle.
- Allow time: diets longer than two to four months may be better for keeping lean mass than shorter, harsher ones. Leaner people can usually diet for a shorter time than people starting with more body fat.
- Eat enough protein: 2.3 to 3.1 g per kg of lean body mass per day during prep.
- Keep some fat in the diet: about 15 to 30% of total energy from fat, with the rest of the energy coming mostly from carbohydrate.
Work backwards from show day: estimate how much you need to lose, divide by a safe weekly rate, then add spare weeks for slow periods or illness.
Normal meals plus the odd shake make a high protein target easier. Our guide to the best protein powder in Australia and our range of whey protein isolate are good starting points.
Posing practice: start early
Posing is where many first-timers lose places. The ICN Victorian Competitors Handbook recommends approved ICN posing workshops and says everyone, however experienced, still needs to practise.
Most categories start with four quarter turns, while Bodybuilding adds mandatory poses such as front double biceps and rear lat spread. The handbook says Classic Physique needs the most posing practice. Practise most days, film yourself, and rehearse holding poses while tired.
Peak week: keep it simple
Peak week is the final week before the show. Helms and colleagues noted that cutting water and manipulating electrolytes in the final days can be dangerous and may not improve how you look. Dehydration can also shrink muscle, which is largely water.
For a first show, keep food and fluids close to what has been working, try nothing new, and sleep well. If you have a medical condition, are pregnant, or take regular medication, check with your doctor before any big change to food, fluids or training.
Registration, tanning and show day
According to ICN Victoria, you register by creating a free athlete account on the ICN portal, upgrading to premium membership (required for all competitors), reading the event information, and entering your chosen categories.
The handbook says check-in is 60 minutes before your estimated stage time, suggests bringing food, pump-up bands, a towel, extra tan and baby wipes, and notes that tan creams such as Dream Tan are prohibited by the venue. Rules can change, so read the latest event information.
After the show: recovery and mental health
The weeks after a show can be harder than the prep. A 2022 University of Canberra review found strong hunger, rebound eating and fast weight gain are common after a contest, with anxiety and body image concerns highest in the first 4 to 8 weeks.
Some regain is a normal part of recovery. Options include slowly raising food back to maintenance (reverse dieting) or returning to maintenance straight away. Research has not settled which is best, so plan it before the show.
Aesthetic sports also carry a higher risk of eating and body image disorders. If food or your body becomes a constant worry, talk to your GP or call the Butterfly National Helpline on 1800 33 4673.
Supplements and drug testing
You do not need many products. Helms and colleagues noted that creatine monohydrate, caffeine and beta-alanine have the best support for contest prep. Our guide on how to take creatine covers the basics.
For a tested athlete, every supplement is a risk. Sport Integrity Australia says no supplement can fully guarantee you will not test positive, as products can be contaminated during manufacturing. It suggests:
- Use a food-first approach and talk to a doctor or sports dietitian before adding supplements.
- If you use a supplement, choose batch-tested products (for example HASTA or Informed Sport certified) and check the batch in the Sport Integrity App. This lowers the risk but does not remove it.
- Be extra careful with higher-risk products such as fat burners, muscle builders and pre-workouts.
Check ICN's own rules and the medicine search tool on the ICN Victoria site too. Nobody, including us, can promise a product will pass a drug test.
How Supps247 can help
Visit any of our 18 stores in Victoria and Brisbane (find one with the store locator), compare labels with staff, and ask which products carry batch-testing logos. Short on time? Use click and collect or order online with Australia-wide delivery. New to supplements? Try our beginner's supplements guide.
FAQs
How long does it take to prepare for a natural bodybuilding show?
It depends on how lean you are when you start. Research on natural bodybuilders suggests diets longer than two to four months, losing about 0.5 to 1% of body weight per week, may help keep more muscle. Many first-timers plan a longer runway so they are not rushed.
Does ICN drug test competitors?
Yes. ICN's Anti-Doping Policy uses the WADA Prohibited List and says ICN may ask any athlete for a sample at any time, in or out of competition. Athletes are responsible for anything found in their system.
What is the best division for a first bodybuilding competition?
ICN offers a First Timer division for people who have never competed in any federation. For your category, choose the one that best matches your current physique, such as Bikini, Wellness or Men's Fitness for a less muscular look, or Bodybuilding for maximum size and conditioning.
How much protein do natural bodybuilders need during prep?
Helms and colleagues (2014) recommend 2.3 to 3.1 g of protein per kg of lean body mass per day during contest prep. A coach or sports dietitian can help you turn that into meals.
Are batch-tested supplements safe for drug-tested athletes?
They are lower risk, not risk free. Sport Integrity Australia says no supplement can fully guarantee you will not test positive, so check products in the Sport Integrity App, keep records, and read your federation's rules.
Sources: ICN Victoria; ICN Victoria Categories and Divisions; ICN Victoria Registration; ICN Victorian Competitors Handbook 2025; ICN Anti-Doping Policy; Helms, Aragon and Fitschen (2014), JISSN; Chica-Latorre et al. (2022), JISSN scoping review; Sport Integrity Australia: Supplements; Butterfly National Helpline
