Diet Plan For Bikini Competition

10

Diet plan for bikini competition is essential to get into bikini contest shape. However, many girls are not able to follow a perfect diet plan because they have no willpower or lack the discipline required. Every girl dreams of walking on a ramp in a beautiful bikini and looking fabulous in front of everyone present there. So it takes five months or even more to get into competition shape.

What You Eat if You Are Dieting for a Bikini Competition?

Bikini competition is different from figure and fitness competitions. You don’t have to perform any particular poses; just be yourself as you model-walk onstage in a two-piece suit, heels and jewelry. The ideal bikini competitors aren’t overly muscular, but are tight, curvy and fit. Judges rank you based on physique, poise and personality. Focused time at the gym helps you achieve optimal muscle tone, but what you eat is also essential in developing a winning body.

Clean Eating

Bikini competitors must eat clean, which involves shunning overly processed foods in favor of whole, natural products. Lean proteins, such as skinless chicken breast, egg whites, flank steak, white fish, tofu and lowfat dairy, predominate. Leafy green vegetables — including kale, romaine and broccoli — and modest amounts of fruit, especially berries and apples, also play a dominant role in a bikini competitor’s diet. Small amounts of whole grains in the form of oatmeal, quinoa or sprouted-grain bread provide essential carbohydrates. Bikini competitor Ashley Kurtenbach lists eggs, high-protein bread, oatmeal, fish, venison, turkey, sweet potatoes, brown rice and spinach as some of the most important foods.

Calories and Nutrients

When you eat a variety of whole, unprocessed foods, you generally get a solid array of vitamins and minerals to support healthy skin and hair, which are essential for looking good on stage. Protein is front and center in a bikini-competitor’s diet. NPC National Bikini Competitor Fitness Model Michelle Hanson reports eating protein at every meal: eggs at breakfast, with just a 1/2-cup serving of oatmeal and a 1/4 cup of fruit; high-protein Greek yogurt, peanut butter and whey protein as snacks; and vegetables with 3 to 4 ounces of chicken or fish at lunch and dinner. Protein augments the work these competitors perform at the gym by helping to build long, lean muscles and enhance recovery. Limiting carbohydrates reduces bloating, which enables competitors to appear leaner, and keeps their calorie count in check. Bikini competitors watch their caloric intake, because too many calories lead to weight gain. But avoid overly restricting calories, which can cause loss of muscle and energy. The exact number of calories you need to maintain a lean physique and adequate energy without gaining weight depends on your metabolism, activity level and size.

Meal Timing

During the off season, bikini competitors eat five modestly sized meals per day. When you get closer to competition, the frequency of meals increases to six or seven per day — without notably increasing daily caloric intake. At least one meal should come within 30 minutes after a gym training session, notes Hanson. In the six weeks prior to competition, strict, clean eating is an absolute must. Don’t indulge in any cheat meals or snacks, especially those containing sugar and trans fats.

Supplemental Foods

Bikini competitors often use whey protein to supplement their whole-foods meal plans. Whey protein is especially valuable after a workout; your body quickly digests it, and it has all the amino acids you need to promote muscle development and recovery. It’s also a relatively low-calorie and convenient source of protein for between meals. Both Hanson and Kurtenbach report including whey protein shakes and snacks in their daily meal plans.


THE 12-WEEK BIKINI COMPETITION DIET

Achieve peak performance and look your best with this detailed nutrition plan

ADVERTISEMENT

If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed to get into the very best shape of your life.

THE DIET PLAN

How it works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you’ll have three daily meals and three snacks. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. In the week before the show, you’ll vary the amount of carbs, sodium, and fluids to help your muscles get that ultra-cut, superlean look just in time for your moment in the spotlight.

PHASE 1: WEEKS 1-4

Follow the meal plan outlined here, which also includes a Food Swaps guide below. In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.

BREAKFAST

  • 4 egg whites
  • ⅓ cup (uncooked) instant oatmeal
  • 10 almonds

Totals: 240 calories, 20g protein, 22g carbs, 8g fat

MID-MORNING SNACK

  • 4 oz skinless, boneless chicken breast
  • 3 oz sweet potato, boiled or baked, without skin
  • ½ oz English walnuts, shelled

Totals: 258 calories, 26g protein, 17g carbs, 11g fat

LUNCH

  • 4 oz skinless, boneless chicken breast
  • ½ cup long-grain brown rice
  • 1 cup chopped broccoli, boiled or steamed

Totals: 263 calories, 29g protein, 34g carbs, 3g fat

MIDDAY SNACK

  • 1 scoop whey protein isolate
  • ½ large (8″) banana
  • 1 tbsp natural peanut butter

Totals: 271 calories, 29g protein, 19g carbs, 9g fat

DINNER

  • 5 oz cod
  • 1 white corn tortilla
  • 1 cup sliced zucchini, boiled

Salad with dinner

  • 2 cups mixed greens
  • 10 almonds, crushed
  • ¼ cup cherry tomatoes, quartered
  • ¼ cup red onion
  • 2 tbsp balsamic vinegar

Totals: 328 calories, 32g protein, 32g carbs, 9g fat

EVENING SMOOTHIE

  • 1½ scoops whey protein isolate

Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily Totals: 1,518 calories, 174g protein, 124g carbs, 40g fat

ADVERTISEMENT

PHASE 2: WEEKS 5-8

In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high and you’re not losing muscle tissue along with the fat. Feel free to keep referring to the Food Swaps list on page one. And keep up your fluid intake, drinking at least one gallon of water per day.

BREAKFAST

  • 3 egg whites
  • 2 oz 99% fat-free ground turkey breast
  • ⅓ cup (uncooked) instant oatmeal

Totals: 214 calories, 29g protein, 19g carbs, 3g fat

MID-MORNING SNACK

  • 4 oz skinless, boneless chicken breast
  • ⅓ cup long-grain brown rice

Totals: 172 calories, 25g protein, 15g carbs, 2g fat

LUNCH

  • 4 oz skinless, boneless chicken breast
  • 1 cup black-eyed peas, boiled
  • 1 cup chopped broccoli, steamed

Totals: 355 calories, 40g protein, 47g carbs, 3g fat

MIDDAY SNACK

  • 4 oz 99% fat-free ground turkey breast
  • 2 white corn tortillas
  • 1 oz avocado

Totals: 257 calories, 31g protein, 20g carbs, 6g fat

DINNER

  • 4 oz cod
  • 1½ oz avocado

Salad

  • ½ tbsp extra-virgin olive oil
  • 2 tbsp balsamic vinegar
  • 2 cups mixed greens
  • ¼ cup tomato
  • ¼ cup onion

Totals: 290 calories, 23g protein, 17g carbs, 14g fat

EVENING SMOOTHIE

  • 1 scoop whey protein isolate
  • 1 tbsp organic flaxseeds

Totals: 160 calories, 27g protein, 3g carbs, 5g fat

DAILY TOTALS:

1,448 calories, 175g protein, 121g carbs, 33g fat

Shutterstock
ADVERTISEMENT

PHASE 3: WEEKS 9-12

Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well-hydrated. And don’t forget to swap out for your favorite foods!

BREAKFAST

  • 5 egg whites
  • ⅓ cup (uncooked) instant oatmeal

Totals: 188 calories, 22g protein, 20g carbs, 2g fat

MID-MORNING SNACK

  • 4 oz skinless, boneless chicken breast
  • 1 cup raw green beans
  • 10 almonds

Totals: 200 calories, 27g protein, 10g carbs, 8g fat

LUNCH

  • 4 oz skinless, boneless chicken breast
  • ⅓ cup long-grain brown rice

Salad with lunch

  • 2 cups mixed greens
  • ¼ cup tomato
  • ¼ cup onion
  • 1 tbsp balsamic vinegar

Totals: 227 calories, 26g protein, 26g carbs, 2g fat

MIDDAY SNACK

  • 4 oz skinless, boneless chicken breast
  • 3 oz sweet potato, boiled or baked, without skin
  • ½ oz English walnuts, shelled

Totals: 258 calories, 26g protein, 17g carbs, 11g fat

DINNER

  • 4 oz skinless, boneless turkey breast
  • 1 oz avocado
  • 10 almonds

Salad with dinner

  • 2 cups mixed greens
  • ¼ cup cherry tomatoes, quartered
  • ¼ cup yellow onion
  • 2 tbsp balsamic vinegar

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close