“PUTTING ALCOHOL DOWN WAS THE BIGGEST PART OF MY SUCCESS.”
“Bikini competitions
aren’t something I ever thought I would ever do, but I’ve done two shows
now and placed Top 3 in both.”
Name: Andra Purba Occupation: Food and Beverage City/State/Country: Las Vegas, NV USA Age: 33 Height: 5’8” Type:Bikini Competition Weight/Competition Weight: 136lb. / 130lb. Instagram: Andra604_702
What was your childhood like?
I was raised in Vancouver, BC. It is a beautiful place with so many outdoor
activities.
We did a lot of camping in our beautiful mountains as well as water
sports on the lakes.
I’ve always been outgoing and like to have fun; sometimes getting
myself into a little trouble.
I was raised with an amazing group of friends that I still have to this
day. Im lucky to come from such a supportive family and circle of friends.
Did you have mentors growing up?
My older sister and mom definitely played a role in planting the fitness seed for me. Growing up, my mom went
to the gym daily and was/ is an avid runner.
You will still find my mother in the gym every day and has aged
gracefully, so it’s definitely a great incentive to stay on track. She has
shown me that we don’t need to minimize our fitness goals just because we get older.
Seeing the shape that my mom is in tells me a lot of people just use
age as an excuse. She can still outrun me! My sister was an accomplished
competitive swimmer and swim coach growing up. She loved to try different
different types of physical activities even as an adult, from Taekwondo to
Kayaking.
I’ve learned not to be afraid to step outside of my comfort zone and
challenge myself by trying new things. As we get older we lack new
experiences and that can make life monotonous. My sister is now in her mid 30’s
with a young son and is vegan, and a double Ironman. She continues to
raise the bar for herself, which makes her still my number one role model.
What is one of your personal passions outside of fitness?
I love to travel. I once took a one-way trip to the UK when I was 19 and
traveled most of Western Europe. In the past few years I did a road trip
through New Zealand, traveled Fiji, and I’m actually heading to Maui at
the end of the month.
What uncommon activity do you schedule into your daily routine?
I was recently introduced to guided
meditations on YouTube and I LOVE it! I’m addicted. I do
it throughout the day. If I’m feeling anxious I’ll do one in the middle of
the day.
At night if I’m having problems sleeping, I’ll do a guided meditation for
sleep. They have been so beneficial and I’m pretty sure I’ve
turned into that annoying person that won’t stop talking about their new
favorite activity.
I can’t say that the actual niche was something I was introduced to. I’ve
been vegetarian for eight years and got
serious about the gym scene about two years ago.
I started working out with a trainer who trains a lot of competitors.
She herself was actually in the Olympia this year and took 7th in her division.
With that, the idea of competing was introduced to me.
Bikini competitions aren’t something I ever
thought I would ever do, but I’ve done two shows now and placed Top 3 in
both.
Meal 1 – Half
cup homemade sugar-free granola (I
bake oatmeal with cinnamon and sugar-free
maple syrup). For my protein
shake:
I blend almond milk with berries, protein
powder,
and peanut butter.
Not necessarily in that order. I always try to do shoulders and legs
with my trainer. I do Yoga
once a week, usually after leg day and cardio five times a week 20-30
minutes.
My favorite exercise to do are pull-ups. It just makes all the muscles
pop in such a great way and is really empowering. When it comes time to cut for
my next show the cardio will double. I’m convinced that’s overtraining,
but my trainer tells me otherwise.
How much sleep do you get?
I sleep seven hours a night. If I sleep too long I feel just as sluggish as
if I didn't sleep enough.
Do you meditate?
I do guided meditations and I love it! Morning, noon,
night, whenever I want to feel rejuvenated.
What do you do to relax?
I like getting massages. I try to go twice a month. If I can get myself
to sit still long enough I’ll do a movie marathon on my comfortable couch
with a blanket and tea.
What tips can you share that have led to your success?
Putting alcohol down was the biggest
part of my success. It is such a distraction and can hinder your next day workouts. Also extra sugars and calories.
Aside from that, always having food prepped and ready for your next meal.
I take a lunch to work everyday, even though we have a free cafeteria. If I
know I’ll be out during my meal times I’ll make sure I have food with me.
My purse is also a very convenient lunch bag!
Do you think plant-based fitness
is a fad or will it continue to build credibility? Who are some people leading
the way?
I think there are a lot of fitness fads out there. Being on a “diet” is
not sustainable. Making a lifestyle change is something different. It’s an
overhaul of everything with an intent for permanent change, leading to
lasting results. Being a fitness enthusiast with a plant-based diet is the opposite of a fad to
me.
People in the gym are constantly trying to tell me that I won’t get results
unless I eat meat and I’m always having to justify myself and my dietary
choices. If I have to work twice as hard to be a meat-free athlete then so be it! This is the
only way we will be able to prove our credibility.
I know through personal experience in competing that I have changed the
opinions of many people that once believed steak, chicken, and turkey were
the only way you would ever be successful in this lifestyle.
What are your near-term goals at the moment?
Well I qualified for the USA’s at my last show (July 24). So right now
I’m working hard at making some gains and I’ll start the process of
cutting 12 weeks before my show. I am on a 6-month training regimen
for this one! Its a biggie! Here’s an article worth reading if you’re
thinking about entering a vegetarian bikini competition (has a meal plan).
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.”
Dr. Harriet Davis is a very impressive woman by anyone’s
standards.
Brains
and beauty. I really appreciate how Harriet didn’t start hitting the
weights until after she was 40 years-old (more like 40 years-young) if you can
believe that. What an inspiration to those who thinks it’s too late to start.
Name: Dr. Harriet Davis
City/State/Country: Charlotte, North Carolina, USA
Age: 43
Height: 5’2″
Type of Competing: IFBB Bikini Professional
Weight/Competition Weight: 115lb./110lb.
Facebook: facebook.com/harriet.n.davis
Once I transitioned to
a 100%
plant-based diet,
the first thing I noticed was that my daily energy levels increase as well as
my mental sharpness and focus. Most vegans and vegetarian athletes will tell you that their bodies feel good (physically
and emotionally) almost all of the time. —Dr. Harriet Davis
When and why did
you become a vegan bodybuilder?
I
have always had an aversion to consuming meat. When I entered college, I chose
to cut all meat from my diet and I became vegetarian (1989). Over the years, I
started to develop several “intolerances” to different foods including
dairy/eggs and therefore, in 2007, I decided to become a gluten-free, vegan foodist and never looked back!
Shortly
after I turned forty, I started to notice changes in my physique that were not
typical of the past. I began to notice less muscle definition in my legs (and
more adipose tissue). So, over the next year (2011-2012) I increased my weekly
running mileage (25-30miles/week) and as a result, I developed a stress
fracture in my foot. But the undesirable changes in my physiques did not
respond as I had expected.
Feeling
frustrated with my physical appearance, in December 2012, I decided to hire a
vegan personal trainer. This was beneficial because the trainer was able to
help me identify several nutritional issues that were contributing to me
gaining fat rather than building muscle. After 3 months of nutritional revisions, and personal training, my
body had started to respond the way that I desired. Then, being the
goal-oriented person that I am, I decided to start competing.
What are the
advantages of being a vegan as an athlete?
I
would have to say is an abundance of energy! Once I transitioned to a 100% plant-based diet, the first thing I noticed was
that my daily energy levels increase as well as my mental sharpness and focus.
Most vegans and vegetarian athletes will tell you that
their bodies feel good (physically and emotionally) almost all of the time.
Describe your
bikini competition diet while preparing
·Thursday: cardio (am/pm). Gym: total body workout.
·Friday: cardio (am/pm). Gym: legs, abs, back
·Saturday: REST DAY!
·Sunday: cardio (am/pm). Track workout (sprints, high knees, etc)
Describe
your training off season (favorite exercises, weekly training schedule, etc)
My training off season is essentially the same except I only
have one cardio session a day (and for a shorter time). Some of my favorite
exercises are:
·Squats
·Lunges
·Glute bridges
·Deadlifts
What
special tricks of the trade can you tell us?
Posing and presentation are very important when preparing for a
show. Like with anything else, practice makes perfect. The more time you spend
practicing, the better you will look on stage. When you practice often, not
only does it make you more confident, but it will also make you look better on
stage. You want to make sure you keep your head up, abs tight, and stand erect.
When practicing your posing, hold each pose for 60 seconds—this
will help build your stamina for when on stage. You also want to make sure you
work on your transitions so you are fluid with your movements and everything
moves smoothly from each pose.
Another huge tip for posing is to smile! By smiling you look
comfortable on stage and look like you’re having fun. There is nothing worse
than going to a bodybuilding show and watching a competitor go out on stage and
look like he/she is not having fun.
What
plans do you have for your future in fitness?
One of my main goals is to build more muscle (Glutes) and
continue to improve my physique for the 2015 season. Since I have recently
earned my IFBB a pro card (July 2014), I am actively competing on the
professional circuit with a goal of becoming qualified for The Bikini Olympia
by 2016!
How does the future of vegetarian bodybuilding look from your
vantage point?
As time progresses, I anticipate that there will be more and
more vegetarian and vegan bodybuilders. Plant-based products are now
mainstream. Vegetarian foods are readily available. There are also many
companies that have developed excellent products (supplements, protein powders,
etc) for vegan and vegetarian competitors. With that being said, I expect the
future of vegetarian bodybuilding to grow exponentially over the next few
years.
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.”
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:
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.
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.
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.
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 Metabolismrevealedthat 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 Metabolismfound
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?
Check out our vegetarian
bodybuilding programto
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.
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.”
