WHAT YOU NEED:

>> A symmetrical figure with flowing hourglass lines. Looking and posing like a bodybuilder is a common mistake, says IFBB judge Jim Rockell. "We don't want to see quads and shoulder striations," he adds. But the opposite is usually true, since many new competitors don't come in lean enough, points out Denver-based pro fitness competitor Carla Sanchez, CSCS. "A good rule of thumb: Add two weeks to how long you think it will take to get in shape. That way, if you're not quite on the button by your original target date, you have another two weeks to fine-tune your physique," she suggests. Consider recruiting an experienced trainer or competitor to provide contest-prep services and assess your physique throughout the training and dieting process. They can do this either in person or via e-mail photos.

>> Stage makeup and tan. "When it comes to stage makeup, more is better," says Jenny Lynn, winner of the 2006 Figure Olympia. Stage lighting can wash you out, so use a foundation shade similar to your body color. Experiment with tanners well in advance to see what color works best and how many coats you need. Apply tanner all over your body (no white palms!) and add sheen with lotion or oil.

>> A flattering hairstyle. Wear your hair in a style that stays out of your eyes so you can maintain eye contact with the judging panel. Your hair should complement your physique, not distract from it; therefore, it should help keep your silhouette symmetrical.

>> A suit cut to flatter your physique. Choose a color that complements your skin tone with tanner on. For "suit-able" ideas, attend pro shows or check out maga-zines and websites that feature contest photos of pro and national competitors. Golds and light colors generally don't look good onstage, notes fitness competitor Tracey Greenwood. Suit suppliers "to the pros," Cynthia James (Cynthia-James.com), Jagware (jagware-posingsuits.com), Christine Marsh (christinemarshdesigns.com) and Crystal Corner (cryscorner.com) know physique contest guidelines and what the judges like.

>> Shoes. Clear shoes that provide an unbroken leg line are preferred by many competitors, although ankle straps are a smart bet for women who don't look or feel comfortable walking in 4-5-inch heels.

SKILLS TO DEVELOP:

>> Moving with grace and poise. Judging starts the moment competitors step onstage, so get used to walking and posing in your heels. Not practicing your posing enough is the most glaring mistake Carla sees. "You can never be overly prepared," she says. "Posing" refers to how you hold your body onstage and how you make your quarter turns, which allow judges to assess your physique. In the lineup, beware of the "arms out, lats flared" look. "And keep your fingers relaxed, not stiff," Tracey warns. "You want to look relaxed from head to toe." That's why she also advises spending time walking in your heels. More specifically, vacuum the house while wearing your contest shoes so when it's time to step onstage, walking and posing are effortless.

>> Onstage polish. "Competing is trial and error as you go through the ranks," Rockell says. "You can learn from your mistakes and also from the pros' mistakes." Several top competitors offer diet and training advice, but remember, just like training advice, posing pointers and competition tips are suited to the individual. So seek out those who have worked with your body type before. Videos can be useful, too: Check out the National Physique Committee's (NPC) informational video, "What are judges looking for in figure and fitness?", at repetrope.com, or pro competitor Julie Lohre's posing video at julielohre.com. Videos from the Fitness/Figure Olympia and Fitness/Figure International can also show you what to aim for.

>> Winning thoughts. "While you're getting ready for a show, keep a written record of your training and nutrition so you can assess what's working for you and what isn't," fitness pro Jen Hendershott advises. The next time you're prepping for a contest, you can repeat the things that worked and avoid the things that didn't. Are you ready to do quarter turns?

3-WEEKS-OUT DIET PLAN

What you eat or don't eat three weeks out from a show can make or break your placing. Here's advice from Carla Sanchez, CSCS:

>> Pre- and postworkout meals are extremely important. Preworkout, consume 20-30 grams of whey isolate and a dose of essential amino acids. Postworkout, consume 35-40 grams of whey isolate and another dose of essential amino acids. Eliminate all other shakes.

>> Eat at least one serving of fish daily. Studies show that eating fish and/or taking fish oil supplements helps elevate your mood. Take a multivitamin/multimineral, glutamine, essential fatty acids such as fish or flaxseed oil, and essential amino acids.

>> Do not eliminate salt. Even sodium condiments such as Tabasco or soy sauce are still okay. Sodium is an important mineral involved in regulating body fluids and should not be cut from your diet until 2-3 days before your contest. Do eliminate cheat meals and creatine.

>> Drink at least a gallon of water every day.

YOUR CONTEST-DAY CHECKLIST

Use this comprehensive list from fitness pros Tracey Greenwood and Carla Sanchez, CSCS, to cover all your bases on competition day.

>> Towel
>> One-piece suit and a backup
>> Spray adhesive to hold your suit in place
>> Extra color and powder-free latex gloves
>> Oil or moisturizer for sheen
>> Cell phone and camera
>> Hair accessories, rollers, scrunchies, bobby pins, curling irons
>> Makeup (include powder, lip gloss and extra set of eyelashes) and hand mirror
>> Jewelry and extra earring backings
>> Water and straws for sipping
>> Food, usually carbs such as oats, potato, rice cakes or dried fruit; bring utensils
>> Resistance band for pumping up
>> Aspirin
>> Sanitary supplies
>> Nail polish and nail glue
>> Safety pins and mini sewing kit with scissors
>> Visine
>> Vaseline (apply to teeth before stepping onstage so your lips don't stick to them)
>> Moist towelettes
>> Warm-up suit, flip-flops and robe to wear backstage
>> Heels and a backup
>> Umbrella
>> NPC card (if an NPC show)
>> Wallet with ID and business cards

If traveling, include these items, says Carla:
>> Socks, loose sweats and long-sleeved shirt to sleep in after applying tanner
>> Set of sheets (you don't want to be charged for tanner-stained sheets)
>> Extra towels
>> Shower curtain to stand on while applying tanner
>> Disinfectant wipes for cleanup
>> Packed meals in plastic baggies