How to Win Your First Bikini Fitness Competition?

 

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

 

THIS BIKINI BODYBUILDER KNOWS HOW TO WIN COMPETITIONS

“Each workout [for competition prep] is meant to be performed at a heavy volume with hopes of breaking personal records.”

Name: Jessica Ortiz
Occupation: Cast Member
Location: Whittier/CA/United States
Height: 5’0″
Weight: 115lbs (off season), 100lb (stage ready)
Training: Bikini Bodybuilding

Fitness Awards:

2014 – Ironman Naturally: 1st Place in Bikini A & 2nd Place in Overall Bikini
2014 – Muscle Contest: 4th Place in Unlimited Open Bikini A
2014 – West Coast Classic: 2nd Place in both Novice A & Bikini A
2015 – Muscle Contest: 1st Place in Bikini A & 4th Place in Overall
2015 – San Diego Championships: 1st Place in Bikini A & 3rd Place in Overall Bikini

Q: Tell us a little about your childhood/life and how you eventually found the vegan lifestyle. 

I was born and raised in San Juan, Puerto Rico, but moved to Southern California with my parents at the age of 13. I have been a vegan for over two years and a bikini bodybuilder for one year, competing under the National Physique Committee.

“I have managed to place in all five competitions and earned four national qualifications.”

Having graduated from Cal-State Dominguez Hills with a Bachelor of Arts degree in Sociology, I have a wealth of knowledge and an understanding of the social issues related to diet and fitness. This knowledge, coupled with my love and empathy for all animals, led me to initially become a vegetarian and later, a vegan.

I understand both the health and environmental benefits of living a vegan lifestyle. I decided to become a vegan after my father introduced me to the cruel reality of animal abuse. To me, it’s all about the love and compassion for animals, and causing the least amount of harm possible to all living things.

“I consider one of my greatest achievements to be the moment I decided to use my hobby as a way to educate others about veganism.”

Q: What has been the hardest obstacle for you to overcome in your life?

Adjusting to change can be difficult, especially when the individual has to cope with stressful and complicated situations. For me, moving to California was one of the hardest things to overcome – a life transition filled with anxiety, feelings of uncertainty, and sadness.

Los Angeles became the unknown territory for me, making it difficult for my family and me to jumpstart a successful life. For instance, middle school became the center point of all my fears. The thought of setting foot in a classroom created a sense of doubt and refusal to attend school. Thanks to my parents’ love and support, I was able to fight my fears and continue with my education.

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

It was through social media that I learned about the beauty and elegance of being a bikini bodybuilder. Seeing stage shots of the competitors triggered a desire to follow in their footsteps. However, I was clueless on what it took to become a bikini bodybuilder.

Thanks to the guidance of my personal trainer, Benigno Tehuitzil, I was then able to step on stage as a “vegan” bikini bodybuilder. Benigno coached me for 12 weeks, guiding me through a strict vegan meal plan. Although it was a very long prep, it was also extremely rewarding.

“The prep taught me about discipline and the value of sticking to your long term goals.”

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

It’s leg day, and the time has come to pre-set the squat cage, to unload the bar, and to prepare yourself mentally for what’s about to come. The mind starts to wander, and self-doubt pollutes the brain with negative thoughts.

Out of nowhere, you snap out of the mental struggle, and a rush of empowerment starts running through your veins. Before you know it, you are freeing yourself from all insecurities by fulfilling your mission: to squat.

Being dictated to the weights helped me overcome my fear of the gym. I did this by constantly performing three exercises:

• Squats
• Deadlifts
• Military shoulder press

These exercises encouraged me to feel comfortable in the weight room, and are now my favorites. Now I feel in control of my mind and body.

Q: What does your bikini competition prep meal plan look like?

Below, you will find a list of plant-based foods I included into my meals:

• Carbohydrates – Oats, jasmine and brown rice, sweet potatoes, and rice cakes
• Protein – Tofu, edamame, seitan, tempeh, items by Beyond Meat, and the occasional plant-based protein powder
• Healthy Fats – Raw almonds, chia seeds, hemp seeds, and hummus

Q: What did your training look like for a competition?

To build a complete physique during a contest preparation, one can perform isolation exercises.

“For instance, a great movement for isolating the hamstrings is the stiff-legged deadlift. It’s an exercise that I’ve incorporated into all my competitions’ prep, for detail and separation.”

During the beginning of a prep, I continue to lift heavy by performing four sets with a variation of 15, 12, 10 and eight sets per exercise. Toward the end of the prep, I transition into light volume, high reps at five sets of 15-20 reps routine. Below, you will find the six-day workout split for a competition prep:

• Day 1 – Glutes (isolation movements)
• Day 2 – Shoulders and Core (end with a 30-min cardio session)
• Day 3 – Legs
• Day 4 – Rest
• Day 5 – Glutes and core (end with a 30min cardio session)
• Day 6 – Back, Biceps and core (end with a 30min cardio session)

Off-season is the gateway to gains. After every contest, I create an off-season program, one to keep me motivated to continue working on my weaknesses. This particular off-season, I have been focusing on increasing all around muscle mass.

I still follow the same split as a competition prep, but with a different number of reps. Each workout is meant to be performed at a heavy volume with hopes of breaking personal records.

Q: What advice about fitness in general would you give that you don’t commonly see in magazines?

I believe fitness to be an open book.

Most likely, each and every fitness enthusiast will advise future athletes that the key to building a better and stronger physique is dedication, discipline, and willingness to put in the work.

“In my opinion, there is no ‘secret sauce’ or recipe to fitness.”

For those who seek an easy way to get fit, to shred those extra pounds by next week, or to reach a fitness goal fast, I would suggest to stop investing in crash or fab diets.

Instead, invest in long-term goals, goals that will help you tailor your current lifestyle into one that’s more fitness-oriented.

For instance, set a goal to stay healthy and fit year round.

Q: What uncommon activity do you schedule into your daily routine?

Fitness is like a full-time job. One that requires discipline and consistency. What for some might seem uncommon, I see it as part of my daily routine. Like the process of prepping meals ahead of time, drinking a gallon of water on daily basis, and scheduling gym sessions before anything else.

“Like I mentioned before, fitness should be a lifestyle and not a goal with an expiration date.”

Q: What are some common misconceptions about veganism?

Two years ago, I switched to eating completely vegan. This new lifestyle has given me the opportunity to educate others about the misconceptions of veganism. I address false ideas and myths that could possibly discourage those seeking a healthier and compassionate lifestyle.

For instance, the belief that a plant-based diet is detox is a misconception in a way. Yes, it can be detoxifying and applied a few times throughout the year, but true veganism is a lifestyle, not a once-in-a-blue-moon cleanse. I’ve learned first-hand that all popular vegan myths are supported by incorrect mainstream beliefs, such as vegans can’t build muscle on a plant-based diet.

“Vegans easily get enough protein in their diets.”

A vegan diet has tons of plant foods that contain complete proteins. The truth is that we don’t need to consume meat to be healthy.

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

As a vegan bikini bodybuilding competitor and athlete, these protein-rich vegetarian foods were the most beneficial to my muscle development:

• tofu
• edamame
• seitan
• tempeh
• lentils
• quinoa
• chia seeds
• almonds
• nutritional yeast
• peanut butter

I also found myself researching different meat alternatives to help fulfill the desire to consume meat. Plant-based meat alternatives (e.g. veggie burgers) helped make the transition into veganism much easier. I’ve also tried a variety of plant-based protein powders that contained different protein sources such as pea, brown rice, soy, algae, spirulina, and hemp.

For more ideas on how to win your first bikini fitness competition, watch this video - How To First 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 – How to Win Your First Bikini Fitness Competition

NPC Bodybuilding Competition Tips from Garren Rimondi

 

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

CANCER SURVIVOR VALUES PLANT-BASED FITNESS

“I believe childhood cancer has taught and inspired me that through proper individualized nutrition, moving one’s body, and keeping a positive, self-familiar mindset, anyone can overcome anything.”

Name: Garren “GARRENteed” Rimondi
Occupation: Professional Personal Fitness Trainer, Fitness Model, and Professional Artist
Location: Bonita Springs, Florida, USA
Age: 28 years
Height: 5’7.5”
Type of Competing: Bodybuilding
Weight: 165lbs. first competition weight (8/28/2015) – 172lbs. current weight

Q: Tell us about your journey as a childhood leukemia cancer survivor (details, details, details).

I was diagnosed with Acute Lymphocytic Leukemia (ALL) in 1990 at the age of four years old and went through ongoing treatment until I was eight years old.

In 1994, I was successfully cured of cancer at Jackson Memorial Hospital in Miami, Florida.

In order to be cured, I underwent chemo therapy, and I remember a few hundred medical injections during the four-year time period. Now I have been in remission for almost 21 years. This childhood experience has a major influence toward my passionate pursuit of personal health optimization for myself and those I lead.

“The journey at a young age has especially influenced my diet and what I put into my body today. I was always aware of my difference at a young age, but not the severity of the illness. Since childhood, I also knew to be forever grateful for my survival.”

I’m thankful I was diagnosed at a young age for the reason that if I were to go through the treatment later in life or today, the far too common universal adulthood skepticism may have gotten the best of me – though I am a very positive person and my patience and resilience would have pushed me though, as anyone who is undergoing hardship must have the will to do.

I believe childhood cancer has taught and inspired me that through proper individualized nutrition, moving one’s body, and keeping a positive, self-familiar mindset, anyone can overcome anything.

Q: Tell us about the path that led you to plant-based fitness and the decision to compete in your first NPC Bodybuilding competition.

Two of the first major contributing factors that shifted me toward leading a plant-based fitness lifestyle occurred in May 2014, during a vacation while traveling from my home in Florida to Spain and France.

The first thing that shifted my perspective was reading the book, “WHOLE,” written by Dr. T. Colin Campbell.

This book explained to me the science behind the evidence accumulated in his previously written book, called “The China Study,” which at the time, I had not yet read.

The book made me reevaluate my eating habits as it showed me how most of the knowledge we have of nutrition is all wrong.

I was ready to make the change to live a life of optimum health.

Simultaneously, while visiting Paris and before I made the educated decision to stop consuming meat, I was enjoying a beef tartar.

The difference between a beef tartar in the U.S. and a beef tartar in Paris was the portion served. The plate was huge, and the table was only occupied by my fiancée and me. I actually asked her to marry me at that exact dinner experience in Paris.

Fortunately, it happened before the following incident took place, and she did say yes. But the point is, I indulged, and then I paid the price. After that evening, the next five days were not as fun for me as I ended up becoming ill due to a bacterial infection.

In the next four days, I endured horrible symptoms from numerous trips to the bathroom, headaches, fever, and the inability to get out of bed for any reason – except to use the restroom – and I lost 16 pounds.

“Since then, I have not eaten red meat. That created momentum for me, a paradigm shift, and since that incident, I have weaned myself away from consuming every animal-based food with the exception of egg and honey.”

In the past three years, I have been asked many times about my thoughts on competing in the bodybuilding world. Since 2013, I have been a personal trainer working for myself, and since then, for the purpose of personal marketing and business development, I have also put together a small portfolio as a fitness model.

I know that I have built a muscular and athletic physique due to the intense training I regularly participate in. So, after slowly becoming more familiar with local competitors and large production statewide bodybuilding competitions, I finally decided that I would like to step on the stage and show everyone what all-natural, plant-based fitness looks like.

At the beginning of 2015, I became aware that Naples, Florida was going to host its First Annual Naples Sports Festival, which included an IFBB Bikini and NPC bodybuilding, bikini, figure, and physique competition, which would take place 25 minutes away from my home. That was the point in which I set a new goal for myself.

The commitment was made, and the drive, discipline and determination preceded for months after. After making the decision to participate in the show, because my legs are well-built, I committed to the category of men’s bodybuilding. The competition took place on August 29th, 2015 and every workout, every sprint, every meal, every hour of sleep, and every day counted toward achieving my goal of showcasing my work. I conquered a new goal.

Q: What was your experience like with competing? 

In 2015, I really enjoyed the new endeavor of training as an athlete in competitive  bodybuilding. I went into every day knowing that every training session, every rep, and every bit of food I consumed could make the difference in my physique.

“Although I finished the competition placing second, the experience in its entirety was extremely rewarding.”

I am aware of how my body looks, I know my strengths, my weaknesses, how hard I work, and that I am an all-natural, very health-conscious athlete. Competition in this sport is about showcasing the discipline and hard work you dedicate yourself to and taking the stage as a group alongside other like-minded athletes.

For me, the positivity within the community was the most unexpected and valued experience within the competitive bodybuilding journey. Of all the different aspects, including my own personal growth that occurred, meeting other individuals with similar fitness and health interests was the greatest.

“Some of the dieting methods, dehydration methods, and chemicals used are the unhealthy aspects of competitive bodybuilding.”

Healthy approaches are able to be taken in order to step into competitive bodybuilding, and that is the direction and method I practice.

Q: Describe what you normally eat in a day.

Monday through Friday:

• I wake up at 3:45 a.m. in order to begin training with my first athlete at 5 a.m. I immediately drink about 30 ounces of water upon waking.

• I then brew an eight to 10 ounce cup of hot organic black coffee, and I add a tablespoon of organic coconut oil. Besides water, coffee, and coconut oil, I start training without consuming any foods, and while I workout, I continue to drink 30 to 45 more ounces of water.

• When I do begin to eat, around 7 a.m., my consumption of protein ranges from 28 to 45 grams of per meal. The fat and carbohydrate content that each meal contains varies based on the timing of the day.

• Within a 20- to 30-minute window after my 5 a.m. workout, I eat something high in carbohydrates, high in protein, and low in fat. This allows for optimal protein synthesis and glycogen restoration. Ranging from oats, rice, quinoa, and plant-based protein powder, to fruit, vegetables and tempeh. Regardless of the food, the first meal is low in fat.

• In about three hours, around 9 or 9:30 a.m., I will prepare a meal higher in fat and protein, but lower in carbohydrates. I will then lift again, and my third meal of the day is a high-carb, high-protein, low-fat post-workout meal.

• I will then consume two to three more meals, diminishing fat as the day comes to an end, and raising the levels of carbohydrate intake, aiming for high-carb pre-bedtime. The food that I consume ranges from a wide variety of leafy greens, beans, lentils, seeds, nuts, and some fruits.

• I will consume at least one scoop of Sunwarrior or Vega brand protein powder, as well.

• I am for the consumption of a different leafy green every day and at least five types of vegetables every day. Chard, collards, kale, and spinach are some of the different leafy greens I eat regularly, and carrots, beets, a variety of potatoes, broccoli and green peas are other vegetables that are included in my daily diet.

• Also, the implementation of black beans, navy beans, and lentils are included daily.

Since transitioning into a plant-based diet, the variety and amount of food I am eating has enhanced so much. I love it. I will never eat another animal again.

“I also never count calories. I am aware of them, but I do not model my nutrition program after calories. It is a macronutrient-based plan.”

Q: Describe your training splits.

I would describe my training as what most would call “over-training”. I train at least two times a day.

I have designed, followed, and coached a year-round training program that varies month to month and focuses on muscular strength, endurance, speed, plyometric training, and flexibility at different times throughout each year.

Every month, I change up the outcome goal. Every week, my workouts are different.

Every day, the goal is different.

I believe that the only way to continue growing naturally is to over-train, stressing the body in ways that it has no choice but to adapt and change its form.

I do implement vital rest time, for that is extremely important for growth in all areas of one’s life.

• Monday is shoulder day.
• Tuesday is back day.
• Wednesday is leg day.
• Thursday is chest day.
• Friday is arm and/or back day again.
• Saturday is usually a one workout day, usually legs and another lagging body part, or full recovery day where I practice yoga, bike ride, foam roll, and allow time for proper healing.
• Sunday is usually another chest day, and often times, a high-intensity interval training day. The HIIT would consist of sprints, extra plyometric work, and so on.
• EVERY DAY, I perform at least one leg exercise. I implement calf training every other day.

I also jump rope, jump squat, or perform any type of strength and endurance, heart rate-elevating type training in between my daily weight training. I usually do not go a day without implementing an arm exercise as well. I do at least 100 chin ups/pull ups every day, too.

Q: What does your eight-week competition prep look like (diet, supplements, and training)?

My preparation for stepping on the stage was not that much different in comparison to my year-round diet and training methods. If anything changed, it was the slight adjustment in timing of nutrition and excluding a few unnecessary, yet still healthy foods that are in my diet.

Fresh ground peanut butter and local honey were missed during the last few weeks of preparing for the show. That is my go-to snack … and probably the worst food I am consuming year-round, which I am proud to say because in moderation, they are not bad foods at all.

“I maintained the pattern of eating five to six times a day, about every three to four hours, and with each meal containing nutrient-dense, plant-based foods. I consumed about 150 ounces of water a day for three months prior to the competition, and the week of, I diminished water intake by 20 ounces each day.”

The Sunday prior to the Saturday competition, my food intake was high-carb, and I consumed about 200 ounces of water. By the time registration and weigh-ins took place, I was still drinking 100 ounces for the day, almost a gallon. So dehydration was a non-issue, which is the healthy approach in regards to water intake and competitive bodybuilding.

The volume of my training was raised within four weeks of the competition date. Posing in itself is also a challenging and rewarding aspect of enhancing body composition and strengthening the mind-body connection vital for seeing optimal results.

Aside from a daily scoop or two of plant-based protein powder, I would occasionally supplement with Universal Nutrition’s Animal Pump, which contains a daily dose of creatine and also a mild stimulant intended for a pre-workout burst of energy.

Q: What are your top three sources for bodybuilding tips (websites, books, etc.)?

There are a few online sources I find myself consistently referring to when I am seeking new information in regards to bodybuilding. The information I gather is usually found online, unless I find myself a book that correlates directly with a particular topic I am interested in obtaining more knowledge of.

Source 1: One of the most informative and educated people I like to follow and keep up with their latest research is Dr. Jacob Wilson, Ph.D., CSCS*D. He is a professor and director of the skeletal muscle and sports nutrition laboratory in the department of health sciences and human performance at the University of Tampa in Tampa, Florida. Publications of Dr. Wilson and his team’s research on human performance, muscle, nutrition, and supplementation are consistently being released to the public. If you are looking for science-based answers to some of your bodybuilding questions, Dr. Wilson’s work is something you should get familiar with.

Source 2: Another great source for bodybuilding information that I regularly reference is the social media pages of IFBB Professional Bodybuilder, Ben Pakulski. He is always a great source for information on movement science in regards to lifting technique, nutrition, and supplementation. Ben Pakulski briefly explains exercise movement techniques in a simple, yet scientific way that allows anyone who reads it to achieve a greater understanding of exercise execution through mind-muscle connection.

Source 3: When it comes to nutrition, I really enjoy gathering information from Michael Greger, M.D. at his website, NutritionFacts.org, and also another source, a YouTube channel titled, “SuperfoodEvolution.”

Q: What are the three biggest trends you see in fitness right now?

The more familiar I get with the fitness industry, unfortunately, the more I see performance-enhancing drug use. To me, and as many others can see, this approach contradicts the health and fitness lifestyle that leaders and models such as myself need to practice. This is a big, ongoing trend, and I do not see it fading away anytime in the near future. PEDs and supplementation are major contributors to the world of “fitness,” and new products and product use are always trending.

As far as diet trends, I see the paleo diet and the ketogenic diet trending high right now. I have experimented personally with the semi-trendy method of dieting known as intermittent fasting, and I practiced this for about six months. I sustained well by eating within an eight-hour “feeding window” and a 16-hour fasted window. Now, as an ovo-vegetarian transitioning into a vegan way of living, I think other, healthier routes are available as a means to achieve one’s personal goals. It’s great to see the fitness family growing.

Overall health awareness and action seems to be taking place among the masses, which is very inspiring. With the many different online social media platforms that have a large following, I believe the trend of sharing workouts, nutrition, and selfies is at an all-time high.

Q: How do you relax and refocus?

“I have many ways of staying centered. I practice breathing techniques for about 10 to 20 minutes as often as possible.”

I also take the time to stretch every muscle group multiple times throughout the day, while practicing controlled breathing. I sit and stretch in a sauna for 10-15 minutes, usually three times a week immediately after training.

I take Epsom salt baths every three to four weeks. I also love to sleep.

“On a regular basis, I take a 45-minute to an hour and a half nap mid-day. This is always a great way to charge up mentally and enhance the recovery process of broken down muscles.”

I am for six to eight hours of sleep every night. I do allow for the occasional five-hour nights, because I know that a nap will take place after a morning of intense training. Also, the enlightenment I achieve when reading new information: any type of personal growth material usually stimulates an inspiring energy within.

Q: What are the next big goals you have for yourself?

As a person who constantly strives for more, I will always have personal goals, both short- and long-term, that will be accomplished.

I do plan on participating in competitive bodybuilding within the NPC again, but I also would like to participate in a natural, tested federation.

I am big into cooking and sharing the diverse methods one can practice through implementing a variety of macronutrient-balanced plant-based meals.

We all have to eat to thrive, so I always put my heart and soul into preparation of meals.

I share these meals via social networking, and I do plan on taking my business to the next level by creating recipes that will be available for download.

I have also recently looked into the food truck concept.

I have investors ready, and I would love to spend a portion of my days offering fresh vegan and vegetarian, macronutrient-based foods with a customized look and feel … from a food truck.

Fitness modeling is also a reoccurring theme in my life. Inspiring people through visual stimuli is something I can achieve through the modeling aspect of fitness and health. Aside from achieving all of the above, I want to educate as many as I can in regards to plant-based living. IT IS possible to thrive … and see … the GAINS!

To get more NPC Bodybuilding Competition Tips, watch this video - 8 Tips for Your First 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 – NPC Bodybuilding Competition Tips

BIKINI COMPETITION PREP GUIDE - 10 ESSENTIAL TIPS TO WIN YOUR FIRST SHOW

 

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

So you’ve just hit the gym and taken part in a 12-week fitness challenge to cut the fat, build some muscle, and get that toned physique. Bodybuilding isn’t for the faint of heart.

We’re pretty sure you’re in for some incredible transformation, so why not take it a step further and take part in a bikini competition?

It can be a win-win situation for you — getting that toned look will take a great deal of hard work, and the competition will undoubtedly be a high motivational factor. Besides, why not flaunt it when you’ve got it?

Of course, just like any other new challenge, there will be growing pains in the beginning. Some can be painful enough to make you quit. But don’t get overwhelmed by the obstacles that come up along the way.

Instead, look at them as opportunities to learn and master the ropes. With dedication, hard work, and the right diet, no doubt you’ll be reaping the rewards that await you down the road.

At this point, we are sure there are many unanswered questions in your mind. We’ve rounded up the top ten things you should look into when considering joining a bikini competition.

Keep each of them in mind so you can set out on the right foot for your very first contest prep.

1. Find a purpose for joining the bikini competition.

A target or a goal sets anything straight and gives you the right direction. This is the first thing you should do when thinking of joining a bikini competition. You have to have a purpose besides just winning.

It’s really beyond your control how your competitors will perform or how the judges will mark their score cards. Focus on yourself instead and what you wish to accomplish other than emerging on top of the race.

This can be anything from simply losing weight and toning up, to establishing your name as a trainer or fitness pro. You could be doing it just for the fun, but that in itself is a clearly defined purpose.

You will eventually see that having a purpose will help you get through the low points, especially when contest preps turn out to be a rollercoaster ride.

Competition prep will take a lot out of you, both physically and emotionally, so make sure you’re in the right state of mind before taking the leap.

2. Choose a plant-based diet plan you can stick with.

What you eat and when you eat it matters more than ever when you’re training for competition. Nutrition knowledge is a key component of bodybuilding and vital to your success on stage.

Many bikini competitors have found success with vegetarian and vegan bodybuilding meal plans that are packed with plant-based protein. Meat-free diets don’t weigh competitors down, and improve aesthetics by not adding bulk in the wrong places.

But ultimately, you need to choose a diet plan that gives you a competitive edge and also works with your lifestyle.

Leading up to the days of competition prep, many healthy women still enjoy an occasional weekend indulgence, like a late-night slice of pizza or glass of wine.

But those indulgences will have to stop as you get closer to the big day, and these types of lifestyle changes will undoubtedly cut into your social life.

So many of our interactions with friends and family are built around food, but sacrifices will need to be made during prep time. Stick to five or six lean meals per day and prepare meals in advance for the upcoming week with weighed portions on a food scale.

According to Journal of the International Society of Sports Nutrition research, a competitor’s caloric intake should be at a level that results in bodyweight losses of about 0.5 to 1 percent per week to maximize muscle retention.

Research also shows that meals with 0.4-0.5 g/kg bodyweight of protein before and after resistance training maximizes the benefits of nutrient timing and frequency.

In terms of supplementation, creatine monohydrate, caffeine, and beta-alanine have shown beneficial effects for contest preparation.

Pre-competition carbohydrate loading toward the end of preparation has shown promising results to improve appearance in research studies as well.

But remember, strict diets, rapid weight loss, and quick muscle gain can put serious strains on the body. So listen to what yours is telling you and never cross the line over to unhealthy dieting practices or starving or dehydrating yourself for perceived gains.

3. Join the right group.

Being with the right people matters a great deal when you’re thinking competition level. Because you are an amateur, it can help to become a member of a respected organization.

Examples of these are the International Natural Bodybuilding Association (INBA), World Beauty Fitness and Fashion (WBFF), and the National Physique Committee (NPC), which is the largest among the three.

Do a bit of homework to learn about their rules and regulations. You’ll also come across vital information such as how frequently they run competitions near your area.

That can help you decide which of these organizations comes closest to matching your fitness goals. Also, keep in mind that competitive organizations come with membership fees even if you never compete, which tend to be between $50 and $150 per year.

4. Don’t obsess over imperfections.

Many women are hesitant to take the plunge into the competition world simply because they have a few scars or stretch marks.

It’s unheard of to meet a bikini competitor who doesn’t have at least a few imperfections that she’s embarrassed about and trying to hide. Although bikini competitor professionals may look perfect, just remember that they’re not.

There are multiple definitions of beauty and femininity that lead competitors to find success.

In the end, your spray tan will cover a lot, and your physique will still shine through, regardless of whatever imperfection you’re hiding. Not every judge is looking for a cookie-cutter image of last year’s winner.

If you’ve put the work into your physique and all the little details that make a bikini competitor stand out, no scar or stretch mark can get in the way of that.

5. Attend local competitions.

Be an observer first at a local show. Better yet, attend a series of local competitions held by different organizations to gauge the value and quality of each event. This will largely help you decide which competitions are worth taking part in.

Interact with both competitors and organizers to get objective feedback. You can’t lose anything by asking the right questions.

Be particularly observant of competition procedures — it pays to take heed of the poses you need to strike or even how lighting can affect the way you look from the viewpoint of the judges and audience.

That way, you won’t need to deal with unexpected surprises when it’s time for you to compete in your very first event.

6. Get a coach. Period.

A competition coach has all the experience and exposure that are vital to your contest preparations, so it can be a smart move to hire one. However, don’t make the mistake of hiring the first coach you meet at the gym.

Ask around for referrals: your association or competitors can be the best source of information regarding a good local coach.

When talking to a potential coach, look deeper into their training philosophies. They should be in consonance with yours. Get feedback from previous clients and prepare a list of questions to ask when you finally sit down to discuss training matters.

If it’s your first time to ever join a competition, we suggest you hire a veteran coach who does one-on-one training. As you gain more experience later on, you can make do with an online coach.

Many first-time competitors aren’t sure where to look for a coach, but in this digital modern age, it’s easier than ever to get connected with a coach whose mission aligns with yours.

A quick internet search will yield lots of results, but make sure to read reviews so you don’t fall victim to a scam.

Whether you find someone online or through word of mouth, make sure to talk with former clients and set up an interview with the coach before committing to ask questions and gauge the trainer’s personality and approach.

Cost is one of the biggest barriers to entering a bikini competition for the first time. If you’re on a tight budget, you may need to cut some corners, but that doesn’t mean you still can’t be competitive.

As you’ll see in our cost breakdown that follows, hiring a coach is often the single highest expense associated with entering a bikini competition.

As an alternative to going this traditional route, you can start with a long-distance coach that offers an affordable rate, as long as you already have a high level of motivation and discipline.

7. Compound workouts and vary exercises that target key muscles.

Whether you’re working with a personal trainer or hitting the gym solo, you’ll quickly learn that the workouts you do to train for a bikini competition are different from other workouts you may be used to.

For example, you can enhance the physique of your butt by targeting lower back muscles. That’s why back extensions should be on every bikini competitor’s workout list. There’s a saying in bikini competition prep that “it’s all about the glutes.”

This means lots of squats with good form, using heavy weights, frequent glute training, and keeping cardio limited.

Overall, the desired look for a bikini competition is lean and firm physique with excellent proportion, symmetry, balance, shape, and skin tone.

A personal trainer can set you on the right track for targeting your workouts, and so can simply talking with other current and former bikini competitors.

To accommodate change in your diet, such as phasing out heavy meat products in favor of healthier vegetarian foods, you may also need to adjust your workouts to cater to fluctuating energy levels.

8. Learn about competition hair, makeup, and jewelry.

Many women get so wrapped up in their workouts and diet that they forget about the little things (here’s a great resource). But in competition, it’s the little things that set you apart from the crowd.

Hair, makeup, and jewelry are more than just afterthoughts, and they really do matter when you’re on stage.

The prevailing hair trends are long and straight, but a spiky pixie cut can accentuate your features and draw more attention to your face. The important thing is to find a cut that flatters you and suits your facial structure, regardless of the length and color.

Try out multiple hair styles under stage lighting and take lots of photos. Frizzy hair tends to show up more under the bright lights, so consider getting a pre-competition Brazilian blowout or spray with smoothing gloss right before going on stage.

It’s a smart idea to hire a competition makeup artist for your first competition and then borrow their techniques. If you’re on a budget, there are plenty of YouTube videos on competition stage makeup application to check out too.

One essential tip is to make sure that your base makeup isn’t too light or it’ll look pale compared to your body tan.

Less is more when it comes to stage jewelry, but that doesn’t mean you can’t indulge in the glitz and glamor of being on stage with detailed touches that aren’t distracting.

But ultimately, these are all things that are best learned by women who have lived them, not by reading an article. This is where joining the right group and getting to know other local competitors really comes into play.

9. Adopt a bodybuilding competition attitude.

Strong and confident women defy outdated stereotypes that their gender is fragile, weak, and limited.

A study published last year in the Sociology of Sport Journal aimed to investigate how female fitness competitors perceive and negotiate the expectations of idealized femininity.

Rippling muscles and on-stage confidence have been traditionally deemed masculine traits, leading female competitors to compensate for “lost” femininity in their attitudes, gestures, poses, makeup, hairstyles, and jewelry.

The survey yielded contradictory results about the balance between female muscularity and femininity, but the important takeaway is to be true to yourself.

If you pretend to be someone you’re not under the bright lights on stage, the judges will see right through it and you’ll lose sight of your purpose that led you to compete in the first place.

But with that said, the competition world is filled with criticism and disapproval, and you’ll need to adopt a competition mindset to roll with the punches and take the good with the bad.

By nature, athletic competitions cause both anxiety and arousal because of their uncertain outcomes, creating a hormonal response that bikini competitors must be prepared for.

Competition is no place for women with who are hypersensitive or easily offended. However, a positive attitude will take you that extra mile once you’ve put the hard work into your body.

10. Bring your wallet.

Most first-time competitors think that just because physique competitions don’t involve expensive equipment like most other sports do, the costs to join one can be negligible. However, all the little expenses can add up and hit you with sticker shock.

Sitting down to draft a budget and make sure you include every little bit of expense that comes with both pre-contest preparations and the actual competition.

We talked to a significant number of seasoned bikini competitors, who have provided us with a rundown of typical expenses* you can incur when training for and participating in an amateur competition:

*These are simply approximations, costs may vary.

• Hiring a competition coach: $500-900
• Personal trainer: $50-100 per month
• Competitive organization annual membership fee: $50-$150
• Gym membership: $40-75 per month
• NPC competitor’s card: $120
• Contest registration: $100
• Hotel (if you’re away from home): $100/night
• Travel (rental car, plane ticket): $400
• Competition prep food: $75 per week
• Pre-competition supplements: $100-300
• Suit: $350-1,000
• Competition jewelry: $20-100
• Heels: $40-90
• Tan: $150
• Makeup/hair: $200
• Waxing, exfoliating, facial, mani/pedi, hair color: $300-500
• Posing classes: $50 per hour
• Suit glue: $5-10
• Admission tickets for your supporters: $35-50/person
• Stage photos: $100-250

The costs could go down as you join competition after competition because you won’t need to buy new items for every competition. Other savings can come in the form of discounts, room sharing, and even sponsorships.

You may also be able to cut costs by renting a suit, enlisting the help of friends who have personal training knowledge, doing your own hair and makeup, and doing multiple layers of tanning at the stand-up machines at affordable tanning salons.

For more topics related to bikini competition prep guide, watch this video - Bikini Competition Guide - EVERYTHING YOU MUST KNOW

Bonus Tip: Know Your Judges

 

“This is my greatest ‘insider’ tip. Know who will be judging at your event, and who the head judge will be; this can be an invaluable tool. Judging can be entirely subjective. While one judge may prefer a softer more feminine physique with a more flirtatious look and more movement, another judge may prefer a harder physique with slightly more visible musculature and a more professional routine. If you’re serious about competing, know your judges and their preferences. Ask via word-of-mouth, or view the galleries and videos of past winners to give you a hint.” —Dr. Brandy Segura is an NPC bikini competitor, NPC judge, former physician, personal trainer, fitness writer, and mother of two.

 

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 Guide

 

Nutrition for Bikini Competition - FOCUS LESS ON PROTEIN, AND MORE ON NUTRITIONAL DENSITY

 

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

“There is no quick fix, there is no magic pill or shake. Mindset is everything. Once you change your mind, you change your life.”

 

Name: Stefanie Dawn
Occupation: CEO of Lifestyle Doyenne
City/State/Country: Calgary, Alberta, Canada
Age: 29
Height: 5’10”
Weight: 145lbs
Training: Bikini competition
Website: stefaniedawn.com
IG: @msstefaniedawn
Twitter: @boombshellmafia

 

Q: Who had to most positive influence on you growing up as a child and why?

 

I come from a family of extremely hard workers and entrepreneurs who are super supportive and encouraging. Without them, I wouldn’t be the person I am today!

 

Q: What is Bombshell Mafia?

 

When I was 19 years old I opened a small boutique salon called Bombshells Beauty Bar (“Bombshell” was a nickname I had in high school because I had no qualms about showing up in red lips and Marilyn monroe-esque platinum hair). I had the salon for eight years, and I was extremely busy and it quickly became well known for creating amazing hair.

 

About five years into that business, I knew I wanted to expand outside the salon, and do more than just hair. I wanted to run a larger company and take the Bombshell name bigger. I bought the domain name for Bombshell Mafia and got back to work in the salon because it was getting busier by the week.

 

About two years later, I started to get really burnt out from doing so much hair. I was loosing my passion for it. Long story short, I decided to sell my home, my business, my assets…everything to move to California to start fresh and focus on building Bombshell Mafia. It never happened, I stayed in Calgary.

 

“I tried to work in a few different salons, but my passion still wasn’t there. Things just were not clicking for me. I was in a funk. This is when I decided to hire a business coach and really start to focus in on what I wanted to do, and how I was going to grow a business out of the hair industry.”

 

During this time at the salon, I had also lost over 90lbs., competed in two bikini competitions and went back to school for my holistic nutrition certification, and took up a hobby of self -improvement. With the help of my coach we sat down and created a concept and programs to help other women become the best versions of themselves.

 

Everything was there, we just needed a name. I was searching through my old emails and BombshellMafia.com came up and we both decided that it was the perfect embodiment for everything I had visions of doing and creating. Now Bombshell Mafia is up and running and the main focus of my life. You can check it out at www.bombshellmafia.com

 

Q: I recently saw your pictures of your recent bikini competition where you placed 5th. Walk us through the transformation over the past year (mind, body, and soul) and what you did differently with training and diet.

 

After going through a lot of changes and trying to settle and restart my life over again, I have to admit I got really depressed. I kept trying and trying to prep for another show and I couldn’t follow through. When I had competed the last few times, it was a STRUGGLE. It took me three years to get back to the stage.

 

After that show in 2012, I started training with a well-known fitness competition “team” and developed an unhealthy mentality, including extreme eating and body image issues. When I just couldn’t keep up and perform anymore, I sought out help in other places. I hired other coaches. Failed. I fell off every wagon I was ever on. I remember just being so mad at myself.

 

I just didn’t like this person I was anymore. I decided to prep one last time just over a year ago. I was really going to DO IT this time.

 

One night, I felt all these old issues coming back. I vividly remember going to bed teary eyed praying to God to give me the strength and tools I needed to change my life, and help change the lives of others. That morning I woke up and went to pack my food for the day as usual, except as I went to grab my baggies of Mrs. Dash covered tilapia and chicken and I just couldn’t do it.

 

I was completely repulsed. This is the day my life really started to change, because my new coach wouldn’t change my program to accommodate no meat, and no one I knew really seemed to know what to do.

 

“This started my journey into vegetarian bodybuilding (eventually going vegan). I started to do my own research and go back to everything I learned in holistic nutrition and get away from all the ‘bro science’ I had subjected myself to.”

 

I started reading books like “80/10/10”, “The Starch Solution”, and “The Vegan Guide to the Galaxy”. I realized that there was actually a huge community of support I could tap into.

 

“After fully switching over to a plant-based diet, I started to feel incredible. I had an abundance of energy and strength for my workouts, I woke up in a fabulous mood, and I was starting to enjoy food.”

 

I was enjoying my life and was overjoyed to learn the impact my new vegan lifestyle had on the animals and environment. I found an amazing coach via Facebook in Australia who helped me fine tune my macros and teach me more about flexible high carb vegan dieting for competition. I was loving life, getting lean and was ready to kick some ass and take some names.

 

After finishing my eight -week program with her, I knew I wanted to compete. I knew I wanted to do it as a vegan bodybuilder, and it was time to make moves.

 

I competed in the NPC, and hired a coach with a team well-known for winning physiques. He was the only person out of five teams I contacted who would take me on as a vegan.

His diet was the complete opposite of what I had known and loved veganism.

 

“It was a low carb, high-fat, moderate protein diet. I modified a lot of things based on my own biofeedback, but I was committed.

 

I learned what my body needs, what it responds to best, and when to push and pull. This was a huge eye opener for me.”

 

Q: What did your meal plan (include vegan supplements) look like leading up to the Pro show?

 

I started off high carb with a ratio of 70/20/10 (CARB/PRO/FAT) and ended up being somewhere around 25/35/40 when I switched coaches. I started with zero supplements, and ended up having to incorporate B12, BCAAs, glutamine, and electrolytes over the last 3 months.

 

My average day consisted of:

 

·         Oats with a scoop of protein powder

·         Green veggies with tofu or black bean burger

·         Avocados

·         Pinto beans

·         Spoonfuls of peanut butter

·         2 more protein shakes

 

Q: Best advice you ever received for bodybuilding?

 

Be consistent and persistent and go hard for yourself. No one will do the work for you. It is absolutely up to you, to make up your mind and execute your goals.

 

Q: What uncommon activity do you schedule into your daily routine?

 

Every night before bed I do 30 mins of personal development. I really feel like this needs to be a not-so-uncommon activity for everyone.

 

“I listen to audio books, watch speakers on YouTube, read, and soak in juicy jewels and golden nuggets to get me set up for the next day.”

 

This also helps keep me fresh and sharp to be able to share and pass this on to others when I know they need some extra encouragement in their lives.

 

Q: What has been the hardest obstacle for you to overcome in your life?

 

When I was younger I was overweight, I looked like a boy, I had horrible teeth and was bullied fairly often. I grew up, and was still bullied. I have heard horrible gossip and have been the subject of rumors and stories. Women can be such bitches, and men can really do some damage if they want to.

 

“One of the biggest obstacles I have dealt with, and have to STILL regularly work on, is my own value as woman and being strong and unwavering in who I am. Not letting people’s opinions sway or change me.”

 

In hindsight, most of the struggle in my life stemmed from not listening to my inner voice and letting to many outer voices in.

 

Q: What was the hardest part of going plant-based? What helped you overcome the obstacles?

 

For me, going plant based was a “light switch” type effect. For a while, I even tried to eat meat, fish, or dairy, and I just couldn’t do it. It felt so unnatural.

 

“At first it was difficult to go out with friends, but now I love the challenge and my friends have become curious about my lifestyle.”

 

A lot of them actually enjoy the veggie spots and have adapted more meatless meals into their lives. Knowing others are watching me, and my choices, and the positive effect it had on my life, makes any obstacle worth it a million times over.

 

Q: What misconceptions about vegetarianism did you have at first that are now shattered?

 

I didn’t think I was going to survive. Literally. I thought I was going to have to live a straight up granola life wearing parachute pants and be malnourished. Not only I am surviving, I am truly thriving for the first time in my life, and I’ve actually started to enjoy cooking.

 

I must say, it turns out I’m quite the vegan chef! And it turns out parachute pants are pretty damn comfortable after yoga class.

 

Q: Talk about plant-based protein and your favorite sources? What advice would you give someone struggling with the protein concept?

 

My favorite sources of plant protein are tempeh, tofu, beans, and seiten. I also like to include bean or spelt pastas.

 

“I feel so much better when I don’t focus on protein intake, but adequate calorie intake and nutritional density. If you don’t think you can perform or build muscle without high protein, try high carb for a few months.”

 

You’ll be hooked on that carb train right to “Gainsville” and you won’t look back. Don’t be afraid to try something new and challenge what you think you know.

 

Q: What’s next for you, what new goals do you have for yourself (doesn’t have to be bodybuilding related)?

 

In two weeks, I have one more Bikini competition here in Canada, and then I have decided to take a year off to build some muscle. I will continue to experiment with my diet and training to prepare for next season. It’s important to keep integrity within myself and only build up from here.

 

I’d also like to go full-time with Bombshell Mafia and help create strong minds and healthy bodies all over the world. I want to help a lot of women who are struggling like I did know that more is possible for their lives.

 

For more ideas about nutrition for bikini competition, watch this video - Full Day of Eating- ON PREP! IFBB BIKINI DIET

 

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 – Nutrition for Bikini Competition