Bikini Competition Diet

Announcement: I am entering another fitness competition May 31st! I was not going to enter as I am trying to “bulk” up and grow but after they put me on the flier I said why the heck not!

This time I am switching things around and trying a different approach and keeping my carbs constant, my protein a bit lower to relieve my kidneys and liver and upping my fats a bit. The last time I carb cycled and while it worked well for me I decided to switch things up this time and try a different approach. The only way to learn what works for you is to test things up, shake things up a bit and judge the outcome. What works for some “instagram” chick may not necessarily work for you so you have to listen to your body, measure your progress and decide from there. You can read about my very first journey to the stage here::

bikini competition plan

My Diet:

My diet will generally stay the same but I will take the time to measure out all of my foods, focus on low glycemic carb sources and aim to get the most bang for my buck when it comes to eating. What I mean by this is get the most amount of volume for the least amount of calories. Pumpkin is a starchy carb but is low glycemic and 100 grams is around 26 calories and only 6 grams of carbohydrates while brown rice at a 100 grams is 111 calories and 23 grams of carbohydrates + I LOVE pumpkin with cinnamon a dash of stevia…

Protein Sources:

  • Chicken
  • Egg Whites
  • Eggs
  • Sea Bass
  • Salmon
  • Bone Broth
  • Whey Protein: Cellucor (Rama 9 Nutrition Depot)
    • POST WORKOUT plus this will help curb my chocolate cravings!

Carbohydrate Sources:

  • Pumpkin
  • Green Beans
  • Asparagus
  • Green Leafys (Unlimited)
  • Yams/Sweet Potatoes
  • Bananas (only pre workout)

Fat Sources:

  • Almonds
  • Coconut Oil
  • Extra Virgin Olive Oil
  • Brazil Nuts (Thyroid Support)

Others:

  • Stevia
  • Chocolate Stevia Liquid (recipe here)
  • Green Tea, Black Coffee, Herbal Teas (Organic)
  • Organic Apple Cider Vinegar
  • Lime, Lemon
  • Dijon Mustard, Ketchup
  • Herbs: Thyme, Sea Salt etc.
  • Amy’s Organic Salsa
  • Selenium (Thyroid Support)

Supplements:

bikini competition plan

Workout:

Monday: Legs

Tuesday: Dance Cardio

Wednesday: Cardio, Push Day

Thursday: Dance Cardio

Friday: Pull Day

Saturday: Legs

Sunday: Rest or Cardio/Posing Practice

Contest Details:

Fitness Competition Thailand

So all in all my diet will be simple with 5-6 meals spread out throughout my day, 3-4 Liters of water + solid sweat dripping workouts. I am emphasizing my legs since that is where I lacked on my last competition and trying to burn a bit more fat without sacrificing my muscle, this is why I love DANCE! I will also be practicing my posing and working on strengthening my lower back as it is one of my weaker muscles + having a strong lower back helps hold a pose when you are sweating to death and flexing on stage!

I will also be hosting bootcamp every Sunday up unitl the competition so come out + get your VIP card to get 5% off on supplements :: Rama 9 Nutrition Depot :: 

Where to buy supplements in Bangkok

Now that you have made the decision to start losing weight use these tips to jumpstart your success and if you are looking for more direction and nutrition coaching feel free to contact me or check out my awesome testimonials from clients I have worked with in the past!