NPC NATIONAL LEVEL BIKINI COMPETITION TIPS FOR BEGINNERS

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

“My style for preparation is much different because of my vegetarian diet. I have to drink a half gallon of water more than other competitors because of the higher sodium in my diet due to being vegetarian and eating meat substitutes.”

Name: Elaine Jurun
Occupation: Figure skating coach
Location: Enumclaw, WA
Age: 34
Height: 5’2″
Weight: 111 lb.*

*Around 105 lb. show day – 119 lb. off-season.

Q: Tell us a story of the mentor who played a key role in building confidence in you.

My aunt Fern is somebody who was a role model for me and helped me gain self-confidence as a kid.

As many young women are self-conscious about their body, I was pale skinned, muscular from competitive ice skating, and was born with an auto immune disease.

“My aunt Fern always reminded me that I was beautiful, helped me find my voice to speak up for myself when people would put me down, and was a role model of what a strong woman is. My family lost her to breast cancer in 2005. I always think about her when I need these reminders about myself when my confidence is lacking.”

She was a successful business owner, mother, loyal sister, and daughter.

Q: Tell us the story of how and when you decided to go vegetarian?

My mom actually knew when I was a kid that I would someday be a vegetarian. I never cared for the taste and texture of meat. At barbecues, I was the kid who would trade a hot dog for another kid’s vegetables. About age 14, I cut out beef and pork completely, only eating chicken and turkey from time to time and never ate seafood.

“One day, while driving on the freeway — I was 19 years old at the time, in college — I saw a truck with chickens in cages, and my boyfriend at the time told me, ‘There goes lunch.’ Ever since that day, I have not eaten one piece of meat.”

I still eat eggs, and cheese in the off season, but no other animal products.

Q: Describe your experience of competing at the NPC National Level Bikini Competition. What is your trademark for preparing your style? What was the hardest part this last competition?

It was super exciting; I had such a fun time traveling to Las Vegas for a whole week with my coach and team. We rented a house for the week, we motivated each other to keep to our meal prep and going to the gym for two-a-day workouts. The event was held at UNLV, which was a great place to have it, it was a huge audience.

It was an intense preparation leading up to it; I was kept on a similar diet and exercise plan but intensified for the next level. My suit and posing had to be modified because it is a higher caliber of competitors, different cut of suit bottoms, and different poses.

My style for preparation is much different because of my vegetarian diet. I have to drink a half gallon of water more than other competitors because of the higher sodium in my diet due to being vegetarian and eating meat substitutes. I eat egg whites every day, and the amount is increased during the last one to two weeks before the competition.

“Last year during qualifying competitions, I tried an all-vegan diet, but because I was eating carbs every meal, the results were not the same and my coach made the decision to stick with a vegetarian meal plan. My body didn’t respond to the normal carb up right before going on stage.”

He likes to call me an “eggitarian”!

The hardest part of my last competition was actually the texture of my food. After a couple of days eating similar foods over and over, I just wanted one bite of something crunchy to change it up.

Another challenge was which hair color to go with. For the last few years, I have been blonde, but I wanted to try my natural dark hair color. I noticed many of the winning competitors across the country had dark hair, and they looked more natural with the tanner and suit colors.

Three additional tips for bikini competitors:

• It’s your journey don’t let others try and change the way you do things. (Like trying to get you to eat meat or take supplements/drugs you are not comfortable with.)

• It’s a whole package. You can have the best body up there but if you tan, hair and posing isn’t on point you still might not place. Practice posing a lot!!!

• Don’t binge eat after a show. It’s hard since you have deprived yourself for so long. I made this mistake last year and got really sick. Try your best to live your off season clean. That way you won’t have to work as hard closer to the show.

Q: Tell us about your figure skating life.

I have been ice skating since I was six years old. I have always been a natural competitor; I get that from my dad, who was a competitive downhill skier.

I started competing not long after learning to skate.

I trained under a coach and skated six days a week; by junior high, this turned into two a day, five days a week, and once on Saturday.

I loved the competitions; my mom would make my competition dresses by hand at home.

As a kid, I was always a singles skater, but in college, I switched to skating pairs.

During college, I started assisting my coach teaching synchronized skating and really enjoyed it. After graduating with a bachelor’s of fine art and graphic design, I looked into getting a design job but found nothing that compared to how much I enjoyed teaching skating. So I committed myself to it and have been coaching full time since 2006.

I still continue to practice skating and now compete in the Adult Masters Division. I enjoy the continued challenge, cross training between skating and fitness competitions. It keeps me engaged, so I know what changes in skating rules and judging are so I can better prepare my students.

“My favorite part about skating is the interaction with my students and watching them improve toward their own goals. I think this experience makes me a better student to my fitness coach because I know that a coach has your best interests in mind and you have to trust them.”

Q: Tell us what it’s like to be a poultry farmer.

Well, I wouldn’t classify myself as a poultry farmer by trade, just a bird lover. I have loved birds my entire life and always wanted some as pets. I have about 15 chickens that are all free range; they have a very large coop that my husband built with large nesting boxes and perches, with all-day access to our 10 acres.

“They go in at night on their own, and we shut the gate to keep them safe from critters. They give lots of eggs, which help with my meal prep and enough for me to sell to friends for enough profit to provide healthy food to the chickens.”

I also have a couple of pet ducks that roam the property, along with a peacock and peahen. Last year, they won first place at the State Fair here in Washington. My husband and I take great care of our pets that live out their lives naturally; we even tell our dog Ollie that “birds are friends, not food!”

Q: Tell us what it’s like owning a vineyard.

A: We are still in the preparation phase of planting our first vines this spring! It has been a few years in the making, between going to school for viticulture at Washington State University for two years, purchasing property, and all of the land prep to make the soil conditions just right. We have had some incredible support from family and friends.

I will be planting just one acre this year and more next year. As a small business starting out, it is just me and my husband, so it was a lot of work just to get to this point.

Q: What did you eat yesterday?

• 7:30 a.m. Meal One: ½ cup of red kidney beans (cooked measurement) with ½ cup of long grain brown rice (cooked measurement).
• 10:30 a.m. Meal Two: Eat three ounces of Beyond Beef (Beyond Meat) with ½ Cup of steamed green beans.
• 1:30 p.m. Meal Three: Eat three ounces of Beyond Beef (Beyond Meat) with ½ Cup of steamed green beans.
• 3:00 p.m. Pre-workout: Take one serving of BCAA capsules (NutraKey) with 1,000 mg of Vitamin C; add 500 mg of Calcium.
• 4:00 p.m. Pre-cardio (45 minutes of high intensity cardio): Take one serving of BCAA capsules (NutraKey) with 400 IUs of Vitamin E; add 500 mg of magnesium.
• 5:00 p.m. Post-Cardio Meal Four: ½ cup of red kidney beans (cooked measurement) with ½ cup of long grain brown rice (cooked measurement).
• 7:30 p.m. Meal Five: Eat six egg whites (hard boiled) with ½ cup of steamed green beans.
• Drink 2½ gallons of water.
• Take one serving of BCAA capsules between each meal.

*Please note this is two weeks out from competition day and is the initial cut down of weight. My normal diet consists of a much higher calorie count, filled with lots of fruit and vegetables and not as many supplements. The substitute meat on my meal plan is pea isolate protein; this is important because most other substitutes are soy and have high phytoestrogen levels.

Q: What does the first 60 minutes of your morning look like?

First thing in the morning is taking my vitamins and then doing 30 minutes of fasting cardio. I have a home gym, so I have a couple of options, either the elliptical or the treadmill. The last few weeks, it has been running three miles. After that is done, I eat my first meal of the day and look at what food and how much I will need to prepare based on that day’s schedule.

Q: Favorite three exercises and why?

• Straight leg deadlifts: they are great for glutes!

• One-leg tricep dips: that muscle for some reason is very hard for me to see the results I want, but these really work.

• Cable kick-backs: not only does it work the glutes, but it strengthens my lower back for skating and lifting heavy bags of feed on the farm.

Q: Fun fact most people don’t know about you?

As a kid, I was known at school for ice skating and art. Actually, my best subject was math and I was on the math competition team for two years. We competed against other school in Washington. It was a military style course. If you got the math problem right you climbed a rope, ran tires, etc. Whichever team made it to the end first won.

Q: What three pearls of wisdom would you tell your 13-year-old self?

Concentrate on school, rather than worrying about your reputation.

Choose what path in life you want to do after high school. I was pushed toward art school but really wasn’t interested. I wanted to study agriculture but was talked out of pursuing that.

Don’t worry about what the scale says because I was muscular and always weighed more than the other girls. This is actually a good thing as an athlete, because you have a healthy body with the muscular strength to perform better at sports.

Q: What is the biggest personal challenge you have had to overcome in your life? 

As a kid, my dad struggled with addiction to alcohol; he was verbally mean to my mom and me. It made my home life something that I didn’t want friends to know about. He never physically hurt us or anyone, but he would come home after work, already drinking, and make my mom and I very uncomfortable being around him.

He would say terrible things to us, and it was hard on my self-confidence. My mom and I would get in the car and leave, sometimes staying in a hotel. My mom knew this was a problem he needed help with; we didn’t want to leave him but instead help him, even though this went on for years.

Eventually, he did get help, and while he always maintained a job and provided a financially stable home, his addiction made many years of my childhood difficult.

“My family and I have come out of this experience with his alcoholism as stronger people. We really understand what being a family is, and that you don’t quit on somebody when they are down and need help.”

Q: How do you wind down and relax at night?

I like to relax while finishing my daily water intake and watch YouTube videos. It takes me all over the place, from videos and vlogs of other competitors, to helpful information about how to take care of my farm animals. My dog Ollie (she’s a six-year-old puggle) keeps me company and entertained while I wind down from a full day of training and work.

For more ideas about bikini competition tips, watch this video – Bikini Competition Guide – EVERYTHING YOU MUST KNOW

Author Bio:

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

To find out more, visit the website at V3 Bodybuilding – BIKINI COMPETITION TIPS FOR BEGINNERS

Vegan Bikini Competition Prep - ZOE’S MOTHER INSPIRED HER TO CHANGES LIVES

 Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

“…my mother started to eat clean whole vegetarian foods and exercise. She regained her full health and is in remission to this day.”

Name: Zoe Feuerstein
Age: 22
Height: 5’6”
Weight: 130lbs
Birthplace: Seattle, Wa
Current Residence: Issaquah, Wa
Sport: Vegan Bikini Bodybuilding Competitor
Facebook:@zoe.feuerstein
IG: @zoefeuer
Website: bodybyzoellc.com

Q: Tell us a little about yourself.

I am a certified personal trainer with a specialization in athletic conditioning and nutrition for the average person to the athlete.

My hobbies include getting my sweat on, cooking, writing, and reading up on the latest training science and behavioral science. Recently I was awarded Unanimous 1st Placing @ Vancouver Natural USA Championship 2015.

I have a HUGE passion in life for helping people make transformations to their body, mind, and spirit. I see each client as a whole person and I connect on a deep level. My passion for training began when my mom became seriously ill with lupus. Doctors told my family that my mom was going to die from this illness.

As a result of visiting a naturopath, my mother started to eat clean whole vegetarian foods and exercise. She regained her full health and is in remission to this day.

It was this powerful example of how focusing on your health can turn your life around. That spurred my passion to become more than a personal trainer, but a supporter, an advocate, an example, and an expert in helping others change their lives via plant-based diet and exercise.

Q: Why did you decide to try a plant-based diet?

I started my plant-based lifestyle at three years-old. I had a favorite toy chicken and when my mom told me that chicken nuggets were made out of real chickens I never had meat again.

My upbringing instilled a deep sense of empathy for others and that’s why I’m 100 percent vegetarian and 80 percent vegan.

Q: How did you become interested in bikini bodybuilding competitions?

As I said above, I’m passionate about fitness and creating positive change in my own. I’ve see the power of it my whole life.

“It has saved myself, and others, from downward turns in life such as addiction, depression, and loss of joy.”

I decided to compete because I liked the idea of having a goal that would test my limits physically, mentally, and expand my knowledge on training and nutrition. I was inspired by Layne Norton and his clients, such as Femme Fittale.

I was introduced to them when friends at my local gym suggest that I compete. I loved that it connected me with others in the industry and pushed me to be my own personal best.

Q: What exercises would you choose if you could only do three?

Squat

Deadlift

Incline Bench Press

Q: How would you describe your nutrition program?

Because I’m a National Level BodyBuilding Bikini Competitor my diet varies between on (fat cutting) and off (muscle building).

All year I try to avoid:

• Processed sugars
• Corn syrup
• High amounts of processed carbs
• Gluten
• GMO’s

All year I try to eat:

• Fiber via lots of fresh veggies
• Low GI fruits and whole grains
• Lean proteins at each meal
• Small doses of quality fats throughout the day
• Spices for flavor instead of excessive oils and fats

Off-Season/Muscle Building:

• I eat more carbs, fruits, and fats
• I don’t track my portions and listen to body as I slowly build up my portion sizes

On-Season/Fat loss:

I replace most grains with greens and up my protein.

Q: What does your daily meal plan look like off-season/muscle building?

I aim for 130 grams of protein per day, 200-300 grams of carbs, three servings of fat, and three liters of water per day. I take a multivitamin, omega 3’s, and 25 grams of fast digesting protein powder for post-workout.

• Breakfast: Oatmeal, protein powder, berries, and chai seeds.
• Lunch: 1/3 cup tofu or a block of tempeh with 1-2 cups whole grains and greens.
• Dinner: 1/3 cup tofu or a block of tempeh with 1-2 cups whole grains and greens.

Q: What kind of supplements do you use?

• Quest protein bars (plant-based) for food emergencies
• MRM Veggie Elite or Raw Fusion Protein Power (mornings and post-workout)
• Omega 3s for my skin, nails, and joints (also to help lose belly fat)
• Vitamin B and multivitamin

Q: How do people react when they find out you are vegetarian?

They say, “No, Way?! How do you get your protein, I can tell that you do, but how?”, and “You should eat meat it’s holding you back from being as good of an athlete.”

Q: What are some common misconceptions about vegetarianism?

The most common one is that were all rigid, judging, weak, unhealthy, and void of any athletic ability.

People think that we just eat vegetables and grass. They can’t imagine that we enjoy many restaurants and have more energy than our meat loving friends.

Q: What advice do you have for people who are just starting out with training?

“Get a quality trainer or coach, even if you can only afford it for a short amount of time it’s worth ever penny.”

Even one session with a quality trainer will save you months of pointless efforts in your diet and nutrition.  I always ask people, if you had a sink to fix, but never fixed a sink before, would you try to fix it yourself or hire a professional to help?

Q: What advice do you have for people who are thinking of becoming vegetarian?

“Go on Amazon.com and buy some of the highest rated cookbooks. Start cooking a few vegan meals a week, soon you’ll have a variety that you love.”

Then the switch is easy. Also learn how to cook legumes, tofu, and tempeh ASAP, these will be your staple proteins.

For more ideas related to vegan bikini competition prep, watch this video - How to Prep for a Bikini Bodybuilding Show as a Vegan

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Vegan Bikini Competition Prep

 

WHAT YOU NEED TO KNOW - BIKINI COMPETITION PREP ADJUSTMENTS

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Bikini competition prep is hard enough as it is, but being vegetarian can present another challenge to the equation.

The reality is that some plant-based proteins won’t agree* with your taste buds.

*This is a kind way of saying that some plant foods don’t exactly taste like a juicy steak or chicken breast.

Tiffany Brooks (VB fan) recently sent an email mentioning that she’s having a hard time eating some foods on her vegetarian bodybuilding diet/meal plan.

In particular, Tiffany doesn’t like choking down tempeh.

I get that. My aversion also happens to be tempeh, as well as some forms of tofu.

We all have different tastes, so your thing might be broccoli, peas, etc.

The point I want to make here is that we can easily make adjustments to our meal plans in favor of our palate.

With Tiffany’s permission, I have provided the correspondence between us via email to illuminate this common challenge with a bikini competition diet as a vegetarian bodybuilder.

Tiffany:

My current struggle is bikini competition prep. I have a current meal plan from a good coach, but she doesn’t specifically make meal plans for a picky vegetarian like me. My current plan looks like this:

Snack 1: (pre-workout) Ezekiel bread w/ 1 tbsp. peanut butter

Meal 1: Protein shake w/ 2 tbsp. wheat germ (post workout)

Meal 2: 1 cup oats w/ 1 scoop of protein

Meal 3: Tempeh salad (10 oz. tempeh, 2 cups spinach, 5 asparagus spears, 1/2 cup avocado, 1 tbsp. olive oil)

Meal 4: 1 cup Greek yogurt w/ 2 tbsp. chia seeds

Meal 5: 5 oz. legumes, 1 cup quinoa, and 1/2 cup broccoli

Meal 6: Protein shake

My main concern is the 10 oz. of tempeh, which has been VERY difficult for me to eat. I don’t usually eat tempeh, and I’m not a big fan of it (I guess I really don’t know how to prepare it because it has no flavor and is dry).

Do you have any suggestions on how to replace some of the tempeh or how the plan can be tweaked some to get the best results? Do you think 10 oz. of tempeh is really necessary?

Most plans I see have around a 4 oz. portion per meal.

I am 11 weeks out from competition, currently weigh 134 lb., 5’4″.

Thanks,

Tiffany

Chris:

Tiffany,

Thank you for reaching out.

My first suggestion would be to read up on ways to make tempeh taste better.

Half the battle with a vegetarian bodybuilding diet is not only learning what to eat but also how to prepare it so that it tastes good.

There are thousands of tasty vegetarian recipes on Pinterest, for instance.

You can also try to replace tempeh with black beans or quinoa.

One cup of black beans has 15g of protein, 41g of carbohydrates, 1g of fat, and 227 calories.

One cup of quinoa has 8g of protein, 39g of carbohydrates, 4g of fat, and 222 calories.

Finally, you may want to try a vegan protein powder that has more than one kind of plant protein so you are sufficiently covering all your amino acids and getting more nutritional variety.

I read in your meal plan that you are already drinking two protein shakes a day; however, I’ve noticed that many vegetarian bodybuilders and bikini competitors dial it up to three to four shakes a day. Especially for bikini competition prep, I see more protein powder being introduced to help lean out.

Q: Does your meal plan look the exact same every day, or if there’s variation, what does it look like?

Tiffany:

Thank you so much for the feedback. A concern with the addition of black beans is the increase in carbs. Does high carb intake seem to be a problem with other bikini competitors?

I’m having the problem of keeping carbs lower while having adequate protein intake.

Right now, there is no variation and the plan is to continue this meal plan at least six weeks before any changes are made.

Chris:

Tiffany,

You bring up another common concern with a vegetarian bodybuilding diet regarding carbs.

The thing is, carbs from plants aren’t quite the same as carbs from say, potato chips, bread, cereal, etc.

What I mean by that is those carbs function differently within the body, and you’re not as likely to store fat from plant-based carbs because they aren’t calorie-dense.

Even though a plant-based diet is optimal, a variety of diets can help us lose fat. What matters most is consistently eating fewer calories.

Competition prep is clearly more complex than that, but you get my main point. What I would suggest is to give yourself a little more freedom with carbs derived from plants and carefully monitor your calories and results.

For more ideas relate to bikini competition prep, watch these 2 videos below – Bikini Contest Prep What To Know

Bikini Competitiors MEAL PREP- How I meal prep! Bikini Prep Diaries

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Bikini Competition Prep Routine

 

Bikini Competition Diet - What should I eat a day for bikini prep?

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

BIKINI COMPETITION DIET AND MEAL PREP

 

Why are so many bikini competitors switching over to a vegetarian meal plan?

 

One simple reason. It’s the superior competition diet.

 

When they follow a plant-based diet, competitors stay leaner all year round and don’t have to cut as much for competition. Not only does this give athletes a competitive edge, but following the practices of vegan bodybuilding and plant-based fitness is a way to become a champion.

 

A well-planned vegetarian diet is great for competitions and it naturally boosts your energy levels. It also keeps your weight under control and ensures that wild mood swings stay in check.

 

What are Bikini Competitions?

 

Unlike regular fitness competitions that involve both athletic and posing routines, female bikini competitions typically consist of a swimsuit (model posing) routine. Unlike bodybuilding competitions, fitness and bikini competitions focus more on overall shape, symmetry, and conditioning instead of muscularity and extreme leanness. This “newer” divisions of bodybuilding gained popularity in the 1980s when interest in traditional female bodybuilding lost momentum.

 

The top objectives when preparing for a bikini competition include:

 

·         Improve muscle tone

• Lose fat

·         Balance body symmetry

 

The foods you put into your body play a tremendous role in how you will look on stage and stand up against your competitors. Contrary to popular opinion of steak eating fitness competitors, vegetarians and vegans have an advantage when it comes to competition dieting.

 

This article will take the guesswork out of the bikini competition diet and break down the many aspects of competition prep to give you a competitive edge.

 

Want to Become Stage-Ready Faster? A Vegetarian diet can help you lose weight.

 

Vegetarian bikini competitors naturally stay leaner than their meat-eating friends.

According to a recent study published in the Journal of the Academy of Nutrition and Dietetics, people who don’t eat meat have a lower average BMI than those who do.

 

The study also pointed out that vegans have a much lower obesity rate (9.4 percent) compared to meat-eaters (33.3 percent). Another study found that people can lose more weight when they follow a vegetarian diet instead of one that includes meat.

 

“This is the first randomized study that directly compares how vegan, vegetarian, and omnivorous dietary patterns that do not emphasize caloric restriction can impact body weight,” said lead researcher Brie Turner-McGrievy, Ph.D. of the University of South Carolina. “We found that participants consuming vegan and vegetarian diets lost an average of 8.2 to 9.9 pounds over eight weeks, while those consuming some meat lost 5.1 lbs.”

 

Plant-based diets can also aid digestion, which is crucial for bikini competitors making dietary changes.

 

“Clean eating” is defined by the rejection of processed, chemically-enhanced foods in favor of whole, natural ones. Every adult who cares about her health should pay attention to what she eats, but bikini competitors need to pay even closer attention. 

 

Natural, unprocessed foods are the #1 staple of healthy plant-based diets, which means that sticking to clean eating is easier.

 

A diet filled with fresh fruits and vegetables is naturally rich in nutrients, including fiber. Fiber helps you feel full longer and promotes regular bowel movements.

 

Interestingly, healthy fats, like those found in vegetarian foods, help keep hormones regulated. 

 

Hormones play a role in hunger and weight control, and hormone balance is essential for women fitness competitors. Good sources of plant-based healthy fats include organic coconut oil, hemp oil, and borage oil.

 

So many meatless foods like beans, grains, nuts, and seeds contain protein, making it easy for you to meet your daily protein requirements on a plant-based diet.

 

Too many vegetables leaving you feeling funny? You can reduce bloating and gas on a vegetarian diet, cook cruciferous vegetables instead of eating them raw. You can also make broccoli, cauliflower, and Brussels sprouts easier to digest by mixing them up in a blender or food processor.

 

Meat-free diets have been proven to boost mental health.

 

As any bikini competitor knows, getting mentally prepared is half the battle. Preparing for a competition takes its toll, and vegetarian diets can restore an overall sense of wellbeing. Research studies published in Nutrition Journal and Public Health Nutrition have revealed that vegetarians exhibit significantly better mood states and experience fewer negative emotions than omnivores.

 

Linda Dame MEd, MSW RSW shared that cutting animal products out of your diet can reduce pain and anxiety, paving the way for more peace and joy. Successful bikini competitors must remain confident, motivated, and passionate, and vegetarian foods can help give you a mental boost when you need it most.

 

Vegan Bikini Competition Diet Risks

 

Bikini competitors strive to look fit, not ripped. Competitors are scored on their proportions, symmetry, shape, balance, skin tone, and stage presence. But there is a clear distinction between appearing fit and being fit. In fact, most fitness models and competitors aren’t at peak health when they compete.

 

According to professional bodybuilder Lee Apperson, getting lean is an art form, and starving yourself is the worst idea possible. Even so, vegan bikini competitors frequently engage in workouts that are too intense for the number of calories they consume.

 

The final days before show time tend to be the unhealthiest ones. After many competitors reach their “peak” (i.e. target weight and desired shape), they find it difficult to maintain it for more than a few days.

 

Some vegan bikini competitors are willing to take dangerous health risks to enhance their aesthetics.

 

Furthermore, the techniques and dietary manipulations typically required to “peak” are unnatural, unrealistic, and unsustainable in the long run.

 

Risks of Extreme Dieting and Training

 

·         Unwanted loss of muscle mass

• Fatigue and loss of energy

·         Mental burnout and frustration

·         Sprains, strains, and injury

 

Nutritional Deficiency

 

Although plant-based diets have many advantages, vegan bikini competitors should be especially careful of certain nutritional deficiencies.

 

Most Common Vegan Deficiencies:

 

• Protein

·         Calories

·         Iron

·         Iodine

·         Omega-3 Fatty Acids

·         Vitamin B12

·         Vitamin D

·         Calcium

·         Zinc

 

Looking to Peak in a Healthy Way? Pace Yourself

 

Professional natural bodybuilder Layne Norton recommends losing 1 to 1.5 pounds of weight per week to retain your competition-level muscle mass.

 

If you have 20 or 25 pounds to lose, you probably won’t be able to lose it all in 12 weeks and still retain your lean muscle mass. Start dieting as early as possible before your competition so that you can move at a safe and efficient pace.

 

How Vegetarianism Can Improve Aesthetics for Competitions

 

Aesthetics are a key reason that many people turn to vegetarianism in the first place, and that extends beyond personal sensitivities and respect for all life. We also have a greater appreciation of beauty, nature, and art in the foods we eat and how our bodies look and perform.

 

What Do These Healthy Internal Benefits Mean for External Aesthetics?

 

Vegetarian diets revolve around raw fruits and vegetables, whole grain carbohydrates, and natural sources of protein. Coincidentally, these are also the types of foods used to get your body ready for competition. This means that competitors who already maintain a vegetarian diet typically have less weight (body fat) to lose than their meat-eating counterparts.

 

Vegetarian bodybuilders also naturally have lower body mass indexes, blood pressure, and levels of cholesterol, as well as less risk of heart disease, metabolic syndrome, dementia, and Type-2 diabetes.

 

IFBB Bikini Pro Marzia Prince is one of many vegan bodybuilders who has spoken publicly about how much better she looks and feels since going vegan. Vegetarian and vegan competitors tend to pay more consistent attention to the nutrients in their diets to make sure they are consuming what their bodies need throughout the year.

 

Boosting Your Metabolism

 

Almost all bikini competitors need to shed a few pounds in certain places, and your metabolism plays a key role in making this happen. Metabolism is affected by genetics and your lifestyle habits, but there are many natural ways to speed it up.

 

Spicy foods are known to boost metabolism, and a study published in the Journal of Nutrition and Metabolism revealed that natural chemicals called capsinoids increase the amount of heat and energy that you produce and promote physical activity.

 

These are a few vegetarian metabolism-boosting foods I recommend (get “organic” whenever you can):

 

·         Chili peppers (great source of capsinoids)

·         Kale, spinach, and other leafy greens

·         Hemp protein

·         Chia seeds

·         Lemon

·         Water (A study published in the Journal of Clinical Endocrinology and Metabolism found that metabolism rates jumped 30 percent after drinking two cups of water.)

 

Other general tips to keep your metabolism working at its peak all day long include getting seven to eight hours of sleep per night, sleeping in a cool room (66 degrees Fahrenheit), drinking tea, and reducing stress.

 

Vegetarian Bikini Competition Diet Components:

 

·         High-quality protein from plants

·         No bread, pasta, or junk foods

·         Low sodium

·         Raw, organic fruits and vegetables

·         High-protein carbs, such as sweet potatoes, oats, quinoa, nuts, and seeds

·         More amino acids, fiber, and Vitamin C

 

Meal Plan Structure

 

Most competitors swear by the concept of six to seven small meals per day, but how and when you eat those meals makes a big difference in how your body processes food.

Space out each meal about three hours apart, and eat the last one at least an hour or two before bed. Multi-sourced vegan protein shakes should also be an important part of your daily meal routine.

 

Make sure that your breakfast contains a small serving of protein, a serving of vegetables, and a serving of complex carbohydrates. Your lunch should consist of a medium serving of protein and two to three servings of vegetables. Dinner should have a generous serving of protein, two to three servings of vegetables and a serving of fat.

 

You can structure your meals around these “big three” and work smaller meals in around them. For example, if you have a caloric goal of 1,800 calories per day, try sticking to 300 calories per meal and assess your energy levels throughout the day.

 

One you figure out your target number of calories per day, keep a food journal to document your meals and make changes to your plan based on what’s working and what isn’t.

The bikini competitor meal plan and prep saves your sanity … and money.

 

Marzia Prince (2007 Ms. Bikini Universe, IFBB Bikini Pro) feels more in control by eating plant-based:

 

“I used to be on a strict competition diet but now being vegan, I eat organic plant-based foods and don’t feel like I am on a diet. I listen to my body. I am more in tune with my body now, than I have ever been.

“Gone are the days of fad diets, ‘competition diets’, and being lost on how to eat. I feel like I have taken back control of my body. Aha! So this is what they say mean when they say lifestyle!”

 

Darlene Adamusik (fitness competitor) talks about how vegan meal prep saves her time and money:

 

“Before I became a vegan competitor, buying meat, eggs, and fish was getting too pricey. Not only was it expensive, but my digestion was also getting worse. Since going vegan, my digestion has improved, I’ve saved money, and cooking has become optional.

“I enjoy the fact that you can throw food together without having to cook it, and it’s been truly helpful with my digestive issues. It can also help with weight loss, but this is true only if done correctly. You must be careful with balancing how to meal prep vegan the same way you would balance a diet that included meat.”

 

 When to Start Your Bikini Competition Diet

 

Planning and preparing meals can feel like a big hassle, especially if you’re new to the world of competition prep. It’s easy to make excuses about not knowing what to buy, not having enough time to shop, or that healthy food is just too expensive. However, the best way to get the results you crave is to plan ahead.

 

Most fitness professionals recommend starting your show prep diet and supplement schedule at least 12 to 14 weeks before the competition. In most circumstances, muscle needs to be gained, fat needs to be lost, and your metabolism needs to be adjusted. To increase your chances of success, plan to start your new diet at least three to five months in advance of your competition date.

 

To start, take the time to schedule grocery shopping into your day. Stick to your list, and buy nothing more and nothing less. Choose a convenient day of the week to prepare several meals worth of vegetables and protein in advance, and organize your Tupperware containers in the refrigerator so they’re easy to grab in a hurry.

 

Sample Vegetarian Bikini Competition Meal Plan

 

Meal 1

 

·         Protein shake with chia seeds, almond milk, and cocoa

·         Quinoa porridge with strawberries

·         Fresh or cold pressed green veggie juice

 

Meal 2

 

·         Protein shake with almond milk

·         1 tbsp. of almond butter, plain (no salt added)

·         1 grapefruit

 

Meal 3

 

·         Kale or spinach salad with balsamic vinegar

·         1 cup of lentil soup

·         4-6 oz. sweet potato

 

Meal 4

 

·         Protein shake with chia seeds, almond milk, and banana

·         1 tbsp. of almond butter

·         1 apple

 

Meal 5

 

Veggie burger with 1/4 of an avocado

Spinach salad with balsamic vinegar

 

Meal 6

 

·         Protein shake with chia seeds, almond milk, and banana

·         1 tbsp. of almond butter

 

Vegan Diet Plan for Bodybuilding

 

Meal 1

 

·         Vegan protein shake

·         Handful almonds

 

Meal 2

 

·         Chia seed pudding (or oatmeal)

·         Collard green wraps with hummus

·         1 grapefruit

 

Meal 3

 

·         Veggie burger with 1/2 avocado

·         Kale and spinach salad

 

Meal 4

 

·         Bowl of lentil, bean, or vegetable soup

·         1 apple

 

Meal 5

 

·         Almond butter sandwich with Ezekiel bread

 

Meal 6

 

·         Vegan protein shake

·         2 tbsp. natural peanut butter with celery

 

Easy Plant-Based Alternatives

 

It’s important to switch up your eating routine to avoid boredom and resist the temptation to binge on old favorites that don’t fit your current lifestyle. Here are some other great vegetarian foods to swap into this meal plan to add some variety:

 

Protein

 

·         Tempeh

·         Seitan

·         Hemp seeds

 

Carbohydrates

 

·         Oatmeal

·         Brown rice

·         Sweet potatoes

 

Fruits

·         Blueberries

·         Apples

·         Grapefruit

 

Vegetables

 

·         Broccoli

·         Spinach

·         Green beans

·         Asparagus

 

Fats

 

·         Cashew butter

·         Flaxseed oil, flaxseed meal, or flaxseeds

·         Olive oil

 

Food Cravings

 

Research has shown that dieting can increase food cravings. Kristin Shaffer from Figure and Bikini offers a few helpful tips on preventing the type of sugar cravings that set competitors off course:

 

·         Stick to small meals throughout the day

·         Chew slowly

·         Avoid foods that spike your insulin, like bread, crackers, and cookies

·         Swap out sugars with high-fiber vegetables like cucumbers, peppers, and zucchini

·         Incorporate a weekly cheat meal into the early stages of your training

 

Cheat Meals

 

Giving up the foods you love can be hard, which is why many competitors allow themselves an occasional chance to cheat. As a general rule, bikini competitors can choose one meal per week to be a cheat meal in the early days of training for a competition. Some trainers promote the occasional cheat meal as a healthy balance to stabilize blood sugar levels.

 

These are some other reasons to plan cheat meals into your meal plan structure:

 

·         Motivation to stick to your competition meals

·         Curb cravings

·         Metabolic boost

·         Provide extra energy to the body

 

These are a few tips about cheat meals from Tad Inoue, a professional competitive fitness diet coach:

 

·         Cheat at the end of your day

·         Don’t skip any other meals

·         Make your cheat carbohydrate-rich

·         Don’t let your cheat meal last more than 45 minutes

 

Craig Ballantyne shared a few of his vegetarian cheat meal favorites at Men’s Health:

 

·         Tofu

·         Brown rice

·         Fettuccine Alfredo

·         Chocolate brownies

·         Wine

 

Cheat meals are great for morale, but there are certain rules you should remember if you’re serious about competing. To aggressively lose fat, you’ll need to strategically schedule your cheat meals and cut them off entirely when you’re two to three weeks away from your competition.

 

Keep in mind that cheat meals need to be carefully controlled. Excessive and ill-timed cheat meals don’t just take a toll on your physique, they can affect you mentally, too.

 

Dieters often report feelings of shame, guilt, and self-hate after cheat meals – all emotions that have no place in competition prep. Cheat meals can also make it more difficult to resist cravings and transition back into a training diet. Carefully assess your cravings, habits, and motivation before deciding on a cheat meal structure that works for you.

 

Mental Preparation for a Competition Diet

 

Competing doesn’t just occupy your time; it impacts your daily habits and routine. Since our routines are shared with the friends and family we care about, and competitors often feel a strain on their personal relationships during training.

 

Taylor Chapman, ACE-certified personal trainer, and bikini competitor shared, “I hated that I had no life for three months. I lived in the gym and out of Tupperware containers. You miss out on a lot of outings and events while competing because it can be very tempting to go out with your friends and not partake in eating or drinking. But in the end, it’s worth it when you reach your goals.”

 

Bikini Competition Prep Tips

 

In the world of competition fitness, there’s always a competitive season (with sometimes up to 16 weeks of prep time) and an off-season to bulk up, add mass, and enjoy a wider variety of foods. Pre-competition diets are designed to cut body fat and focus on eating clean foods.

 

For the best results, you can follow these tips.

 

·         Eat every three hours to increase your metabolic rate.

·         Decrease carbs without cutting calories.

·         Do aerobic workouts twice daily to burn stubborn fat.

·         Do cardio before eating carbs but after eating protein.

·         Swap out potatoes and rice for more vegetables.

·         Continue to drink plenty of water.

·         Avoid processed food stripped of nutrients.

 

According to nutritionist Felicia Stoler, “By carefully choosing complementary protein sources and monitoring overall intake, vegan athletes can consume adequate amounts of protein to fuel their performance.”

Dr. David Neiman, director of the human performance lab at the North Carolina Research Campus of Appalachian State University, told Ace Fitness Magazine, “The vegan diet is high in carbohydrates and low in fats, so it will naturally support endurance performance. People feel that the plant-based nature of the diet will magically help performance, but it’s the carbs that do it.”

However, the key to success for a bodybuilding or bikini competitor is to minimize the transformation your body must go through from one season to the next.

 

A vegetarian diet can help bring stability to your diet so that it suffers less of a shock when you kick it into full performance mode. All of this translates into a more aesthetically pleasing body, a healthier year-round lifestyle, and a more competitive fitness career.

 

Thinking of competing and want meal prep advice as a vegetarian?

 

For more ideas on bikini competition diet, watch this video - Bikini Competitiors MEAL PREP- How I meal prep! Bikini Prep Diaries

 

Check out our vegetarian bodybuilding program to learn exactly how to build lean muscle and tone up by eating plants. Many competitors have used the protein-rich recipes and meal plans for both vegetarian and vegan diets with great success. It’s a strong approach guaranteed to give you an edge for your next bikini competition.

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Vegan Bodybuilding Diet