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.
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.
Bikini 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)
- Chobani Greek Yogurt + 1/2 scoop french vanilla protein powder
- Jerky Stick
- BabyBel Light Cheese
- LaTortilla Wrap with 4 oz of deli meat + slice of colby jack cheese
- Veggies (probably peas or something)
- Small Banana + Justin’s Nut Butter
- Fillet Mignon *DROOL*
- Non-Starchy, Green Veggies
- Vanilla Almond Milk + Chocolate Protein Powder + Greek Yogurt
- Chocolate Chip Cookie Dough Quest Bar
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.