Diary of a Bikini Competitor: Realistic Nutrition,  Flexible Dieting, and Helpful Tips

Competition prep shouldn’t suck

Let that sentence sink in for a moment.

Competition prep should be challenging but it shouldn’t destroy your body, your metabolism, or your mental and physical health.
Diary of a Bikini Competitor: 7 Weeks Out!
If you’ve been following my Diary of a Bikini Competitor journey, you know I have had good weeks, bad weeks, amazing days, and hard days.

Never have I sacrificed my health.

It’s all too common to see bikini girls eating 1,000 calories, doing two-a-days in the gym, hours of cardio, and zero carb days in the interest of leaning out for a competition. Nothing about that is healthy or necessary to walk in your first show.

Diary of a Bikini Competitor: Competition Prep DietBikini competitors are judged more on body composition, balance, shape, and overall physical appearance including skin complexion, tone, poise and overall presentation.

Most relatively healthy and fit women can easily prepare for a bikini competition by doing basic weightlifting and cardio workouts and following a basic competition diet.

Extreme musculature or leanness is not encouraged and may disqualify the competitor from a bikini competition.

So, why are girls destroying their health over an event that should be about challenging themselves?

In the interest of being transparent (and because people ask quite frequently) I am sharing my ‪#‎WhatSheAte‬ in full. (You can follow that hashtag on Instagram to see my daily meals.) 😉

My nutrition plan for today:


  • English muffin with grape jelly + peanut butter
  • 2 scrambled eggs (1 whole + 1 white)
  • 1 Sausage
  • Chai Latte (Tazo Chai + Unsweetened Vanilla Almond Milk)

Snack 1

  • Chobani Greek Yogurt + 1/2 scoop french vanilla protein powder

Snack 2

  • Jerky Stick
  • BabyBel Light Cheese


  • LaTortilla Wrap with 4 oz of deli meat + slice of colby jack cheese
  • Veggies (probably peas or something)
  • Watermelon

Snack 3


  • Fillet Mignon *DROOL*
  • Non-Starchy, Green Veggies


Approximately 1,700 kCals. 100 g carbs, 65 g fat, and 165 g protein

This is not what I eat daily

My macronutrients and kCals change weekly and I tend to get bored extremely quickly with a mundane nutrition plan. If I want frozen yogurt or cookies I simply reduce my carbs in another area (perhaps I don’t have a high-carb fruit like a banana) and make those indulgences fit. Sometimes I want steak instead of chicken or a different snack. Counting macros for prep is like a puzzle. It’s really fun (and somewhat of a nutrition-game) to “make it fit.”


Please remember, my numbers will not and should not be your numbers.

Every persons macros and calories are specific to them, their body, their metabolism, and their goals.

1,700 kCals is LOW for me (I am on prep. 😉 ) I normally eat closer to 2,100 kCals. My macros have also been adjusted for competition-specific goals so do not make my macros your macros. They may not produce results for you.

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5 Comments on Diary of a Bikini Competitor: Nutrition Update

  1. Temi
    October 9, 2015 at 10:45 pm (2 years ago)

    Hi,dear! I want to ask that my macro is fit what I should eat but my macro doesn’t fit my daily calories. It is usually lower than what I should eat. For example: The TDEE calculator recommends that I would eat 2106 kcal in a day and my carbs 263 ( 50%), protein 158 (30%) , fat 47 (20%). What would I do?

    • Balanced Brunette
      October 10, 2015 at 8:49 am (2 years ago)


      Mathematically speaking, it’s impossible for macros and calories to not add up. Calories are made up of macros. Carbs are 4 calories per gram. Protein is 4 calories per gram and fat is 9 calories per gram.

      2,106 kCals
      50% from carbs: 263 grams of carbs
      30% from protein: 158 grams of protein
      20% 47 grams of fat

      263 x 4 (4 calories per gram) = 1,052
      158 x 4 = 632
      47 x 9 = 423

      1,052 + 632 + 423 = 2017. 2,107 calories per day. Pretty spot on.

      In practice, there is usually some fluctuation (especially if you are using MyFitnessPal) because all nutritional information is entered by other humans. There is human error (typo when entering calories or macro counts.) If you are off by a fews grams here or there that is 100% fine and normal.

      Using an online calculator is not always the best bet when setting macros for yourself. They tend to run exceptionally high on carbs and (most) women diet so hard and run such low-carb diets that you really need to “build up” to a 50% carb split.

      Let me know if you need additional help or check out my macro consult under my coaching services.

  2. Temi
    October 9, 2015 at 10:47 pm (2 years ago)

    but it is usually 2056 kcal. and I can’t fit my macros with my daily calories. What should I do?


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