For the last two months, they have done full-body strength training, completed grueling cardiovascular workouts and made drastic changes in their diet.
All that hard work will pay off today when 26 Penn students participate in the 2005 Mr. and Ms. Penn bodybuilding competition.
Now in its 14th running, the competition showcases the most toned bodies that Penn has to offer, awarding winners in two different height classes for both men and women based on muscle size, definition, body symmetry and most importantly, presentation.
Starting in September, women's track assistant coach Tony Tenisci runs clinics for all students interested, focusing on training and diet information, standard poses, routines and choreography.
"These kids learn about everything -- chemistry, anatomy, physiology, psychology, even marketing," Tenisci said. "People don't realize it, but one of the most important aspects of bodybuilding is putting on a show and marketing yourself."
Sophomore Dan Falcone, a third-place finisher in the men's short class in last year's event, has prepared heavily for the event, lifting five days a week and shifting his diet to replace starches and sugars with proteins and complex carbohydrates. Foods such as chicken, yams, egg whites, oatmeal and baked potatoes have become important components in his diet in an effort to better last year's result.
"You learn about yourself the whole way," Tenisci said.
As the competition grew closer, Falcone engaged in more cardiovascular workouts in an effort to tone his muscles.
He and other participants are also told to start cutting out calories and to eat virtually no carbohydrates during the last week in an effort to rid their bodies of glycogen through a process called "carb-depletion".
Then, about 48 hours before the competition, the students reverse their diet and bulk back up on carbohydrates, which are supposed to make the muscles appear fuller.
With an emphasis on cardio, sudden changes in diet and a lack of carbohydrates in the last week, participants often feel weakened by the lack of energy-filled compounds in their systems.
Training for bodybuilding "definitely isn't as healthy, diet-wise," said sophomore Collette DeBenedetto, who is taking part in the event for the first time. "You really cut a lot of carbs -- even the carbs that are good for you -- and that's hard for some people. ... But [Tenisci] makes sure everyone's comfortable with everything and that everyone's staying healthy."
Still, for many, the experience has taught them the necessities of a balanced diet.
"It has helped me cut a lot of crap out of my diet," said sophomore Tim Kaijala, another first-time participant. "It has really helped me focus on eating right. I think that's the most important thing."
