Bikini Competition Meal Plan - HOW TO EAT BEFORE A BIKINI COMPETITION

 

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

A well-crafted bikini competition diet plan can make all the difference in how well you place.

 

You can have the best body, coach, and poses, but how you eat 14-30 days before the competition can ultimately determine your success. Your diet during this period is what pulls everything together, and ideally makes you look ripped, but not starved.

 

General Advice for Competition Prep:

 

·         follow a plant-based nutrition plan that is based on macros (carbs, protein, and fat).

·         choose meals built around a primary protein source

·         have a cheat meal every seven days

·         no cheat meal two weeks out

·         avoid alcohol, even wine

·         drink at least a gallon of water each day

·         cut out water starting the day before the show

 

Bikini Competition Meal Plan - Bikini Competition Tips from the Pros

 

Samantha Shorkey talks about her diet before a bikini competition:

 

Like most bikini competitors, to get really cut right before their competition, I eat asparagus constantly (a natural diuretic) and consumed dandelion root (another natural diuretic.)

Diuretics help to flush out the sodium and excess fluids in between skin and muscle.

 

Asparagus contains high levels of the amino acid asparagine, which not only helps to flush out the fluids but it helps rid the body of excess salts too. And salt (sodium) equals bloating—something you definitely don’t want on stage.

 

I also cut out water starting the day before my show.

 

Generally speaking in terms of diet, (whether training to compete or not), I get most of my protein from tempeh, tofu, beans and high quality, vegan protein powder. I like mixing them with hemp or brown rice protein powder.

 

My go-to starchy complex carb sources are yams, squash, quinoa, and oatmeal. For fats, I love almond butter, extra virgin olive oil, coconut oil, and flax seed oil.

 

“With bikini division, there isn’t really a bulking period so I generally never allow myself to get any bigger than about 135 lbs. (I’m 5’7). I basically just add in more cardio over time and very gradual calorie reduction to lose any extra weight.”

 

Suskia Strafella describes her training for a bikini competition:

 

I start off at 6am with my morning cardio spinning/cycling of 30–45 minutes and finish off with an intense ab workout every single day. I then do my evening weight training after work.

 

“I really enjoy my cardio sessions as I have so much more energy for that being in the early AM!”

 

When it comes to my resistance training, I incorporate a lot of high reps, super sets, giant sets and barely any rest in between my sets unless I’m about to throw up! My high reps and different training techniques are quite a new method for me so let’s see how it goes with my future prep!

 

Andra Purba’s vegetarian bikini competition meal plan:

 

·         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.

·         Meal 2: (post-workout) low sugar, low-carb protein shake.

·         Meal 3: Spicy buffalo tofu with sesame green beans and an apple.

·         Meal 4: Protein Bar (Quest) with some almonds.

·         Meal 5: Plain Greek yogurt with stevia, protein powder, and peanut butter.

·         Meal 6: Protein shake before bed.

 

Dr. Harriet Davis shares her training schedule for a competition:

 

·         Monday: cardio (am/pm). Gym: legs (quads, inner/outer thighs), abs

·         Tuesday: cardio (am/pm). Gym: shoulders, arms (biceps, triceps), abs

·         Wednesday: cardio (am/pm). Gym: (hump day): glutes, hamstrings.

·         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)

 

Kristine Lee MacIntyre’s vegan meal plan for leaning out:

 

My meal plan for eight weeks leading up to a competition:

 

·         Meal 1: Vegan protein powder prepared with water and a half cup each frozen berries and baby spinach.

·         Meal 2: 1/3 cup oats or cream of wheat prepared with 1 cup water and half a banana, dash of cinnamon.

·         Meal 3: Vegan protein powder prepared with water and a half cup each frozen berries and baby spinach.

·         Meal 4: 4 oz tofu or other vegan protein such as tempeh, soy based ground round or veggie burgers, or white fish (such as sole, cod or halibut), 1/2 cup carbs (such as 1/2 cup sweet potato, brown rice, bulgar or quinoa) 1/2 cup greens (such as asparagus, green beans, broccoli or brussel sprouts). Remember to omit the use of seasonings containing salt and fats.

·         Meal 5: Vegan protein bar (either homemade or bought such as Square Bar, 22 Days or Vega Sport) or my homemade Vital wheat gluten muffins, and half a vegan protein shake.

·         Meal 6: 4 oz tofu or other vegan protein such as tempeh, soy based ground round or veggie burgers, or white fish (such as sole, cod or halibut), 1/2 cup carbs (such as 1/2 cup sweet potato, brown rice, bulgar or quinoa) 1/2 cup greens (such as asparagus, green beans, broccoli or brussel sprouts). Remember to omit the use of seasonings containing salt and fats.

·         Meal 7: Vegan protein shake and six natural almonds.

 

Notes:

 

·         Make sure to drink at least five to six glasses of water a day.

·         Coffee or tea with unsweetened non-dairy milk and no sweeteners.

·         I do allow myself to have one cheat meal a week limiting the calories of this meal to 400.

·         The diet does get stricter at six weeks out, and then again at two weeks out with no cheat meal.

 

Stefanie Dawn keeps her meal plan simple before competing:

 

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.

 

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: What advice would you give someone struggling with the protein concept?

 

“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 [during off season].”

 

Marzia Prince (Ms. Bikini Universe) explains why a competition diet can only be done short-term: 

 

Whether you are a meat-eater, vegetarian, or vegan, I believe a competition diet is short-term. You can’t live on that diet forever. It is missing important nutrients and calories to sustain life. It can be done only for a shoot or competition to achieve a certain look. You want to live life to the fullest and nourish your body every day.

 

“There’s definitely an advantage to being a plant-based athlete, I’m leaner and more muscular compared to when I was eating meat.”

 

I never have to worry about gaining a ton of weight on the “off-season.” I’m only 5 lbs. off from a shoot or stage. I adjust my nutrition to my goals. As a trainer, I believe the body is always changing. You are not going to look the same at 30 years-old than you do at 40 years-old. Things change. Goals change. Life changes.

 

Zoe Feuerstein shares the positive benefits of competing:

 

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.

 

For more ideas on bikini competition meal plan, watch this video - Bikini Competitor MEAL PREP

 

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 Meal Plan

 

6 FAT-BURNING PLANT FOODS (3 WITH MORE PROTEIN THAN AN EGG)

 

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

But by counting calories, obsessing over portion sizes, and struggling to curb cravings, they’re putting way too much emphasis on the negative effects of food rather than harnessing its powerful potential. Once you stop looking at food as the “problem,” you can discover ways to make food work more effectively for you.

 

In other words, it’s important to shift your attitude about food. How you feel about food matters.

 

And it goes without saying that what kind of food you put into your body matters greatly.

 

Allow me to introduce you to a cocktail of plant-based, whole foods that can amplify your efforts in burning fat.

 

Fat-Burning Plant Foods - The Advantage of Eating Plants

 

Vegetarians have an advantage over meat-eaters in terms of weight loss, because vegan staples are packed with fiber.

 

Meanwhile, animal-based foods have zero fiber.

 

Dairy products and eggs don’t contain fiber either, so vegans are even a step ahead of vegetarians in losing weight. Why should you care about fiber?

 

By adding little-to-no calories, fiber keeps the digestive tract healthy, controls the appetite, and promotes regular bowel movements.

 

Not only does a high-fiber diet enhance weight control and improve gastrointestinal functioning, but it’s also been linked to the prevention and treatment of chronic heart disease, reduced blood pressure, reduced risk of cancer, and blood glucose control.

 

Upon review of 87 published studies, researchers reported in Nutrition Reviews that meat-free diets are highly effective for weight loss.

 

A subsequent analytical study published in the International Journal of Obesity found a strong connection between meat consumption and obesity in American adults.

 

And researchers Sabaté and Wien found that diets without meat are associated with lower BMI and lower obesity rates in both children and adults.

 

“Plant-based diets are low in energy density and high in complex carbohydrates, fiber, and water, which may increase satiety and resting energy expenditure,” they wrote in the American Journal of Clinical Nutrition.

 

So, let’s take a closer look at six fat-burning plant foods that not only support weight loss, but actually burn fat in your body.

 

Avocado

 

Some dieters shy away from avocados, because the average one contains 21 grams of fat. But just as food isn’t your enemy, fat isn’t either … at least, not every type.

 

According to the U.S. Office of Disease Prevention and Health Promotion’s Dietary Guidelines, avocados are the only fruit that has monounsaturated fat.

 

Which is the good fat that lowers cholesterol. They also contain about 80 percent dietary fiber.

 

In a study of 26 overweight adults, participants who ate half of an avocado at lunch reported increased satiation, less hunger, and less desire to overeat.

 

Numerous studies about monounsaturated fats have shown that diets rich in these foods prevent fat from accumulating around the abdomen.

 

Green Tea

 

Green tea has been called a fat-burning elixir, because it contains polyphenols that activate enzymes in your fat cells.

 

A polyphenol known as epigallocatechin gallate (EGCG) significantly reduces body weight and interacts with appetite control pathways.

 

With deep roots in ancient ceremonies and spiritual traditions, this tea is also powerful enough to boost metabolism.

 

Because of its thermogenic properties, green tea promotes fat oxidation, which is the process of fatty acids breaking down and releasing energy.

 

Black Beans

 

Beans are packed with fiber and low in calories, but black beans are among the best for fat burning. Dark-colored beans generally have higher amounts of phenolic compounds, which can interfere with glucose absorption and play an important role in weight management.

 

A half cup of black beans provides the body with 100 calories and 6 grams of fiber, with no cholesterol or fat. They’re also a great source of vegan protein.

 

According to a University of Colorado study, foods high in resistant starch (like black beans) help the body burn up to 24 percent more calories throughout the day. And since they’re low on the GI scale, black beans help the body metabolize fatty acids instead of letting them collect and expand.

 

Spinach

 

Many leafy green vegetables, like spinach, are low in calories and high in fiber, which makes you feel full faster and eat less. A cup of raw spinach has about 3.5 grams of fiber, which is significant because of its nutrient density and the fact that it has just eight calories per serving.

 

Recently, studies have been conducted using spinach extract, which is a concentrated liquid form of the vegetable. A Swedish experiment at Lund University studied 38 overweight women for three months and saw a 95 percent decrease in hedonic hunger and a 43 percent increase in weight loss.

 

Spinach has the power to reduce cravings because it is broken down slowly and naturally in the body, allowing the stomach to signal to the brain that it’s had enough to eat. Unlike heavily processed foods and animal products, spinach slows the digestion process enough to send and receive these signals.

 

Broccoli

 

Like spinach, broccoli is loaded with fiber and calcium, nutrients that break down fat in the body and prevent new fat from forming. Raw broccoli has four grams of fiber per half-cup serving and only 20 calories. It’s an incredibly filling vegetable that keeps your appetite at bay for hours after a meal.

 

Broccoli is also very high in vitamin C, which is often associated with boosting the immune system, but also plays a role in fat burning and weight loss.

 

Researchers who published a healthy weight loss study in the Journal of the American College of Nutrition wrote, “Individuals with adequate vitamin C status oxidize 30 percent more fat during a moderate exercise bout than individuals with low vitamin C status; thus, vitamin C-depleted individuals may be more resistant to fat mass loss.”

 

Almonds

 

Nuts are a well-known appetite suppressant, but almonds in particular are effective in burning fat in the body and maximizing digestive flow. Since almonds are low in carbohydrates, which stimulate the appetite, you can decrease your food cravings by eating about 20-25 almonds per day.

 

Interestingly, research shows that people who eat nut-rich diets excrete more fat in their stools. Because of the way almonds and pecans store lipid granules, they don’t readily absorb into the body as fat, but pass through the digestive system with ease.

 

Diet Is Only Part of the Equation

 

The process of burning body fat is a complex one, but it ultimately starts with good nutrition and is bookended with regular exercise.

 

You have probably heard of lazy sayings like, “fitness is 70 percent diet and 30 percent training,” but it’s not useful to think of it this way. You will be more effective if you keep it simple and adopt the mentality that “everything matters.”

 

Ask any top bodybuilder or athlete if they slacked in one area (e.g. diet, training, rest, etc.), and they will tell you it will throw everything off-course.

 

That said, the most effective fat-burning diet plans aren’t restrictive, but rather, inclusive of whole foods that naturally boost your metabolism, slowly break down foods, promote digestion, and keep you feeling relatively satisfied/full.

 

Action Step: Starting today, incorporate two to three servings of these fat-burning plant foods into your daily diet without changing anything else to your routine for four weeks, and see if it makes a difference.

 

Now’s the time to stop fighting food and start making it work for you.

 

For more ideas on fat-burning plant foods, watch this video - How I Lost Body Fat & Built Muscle on a Vegan Plant Based 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 – Fat-Burning Plant Foods for Building Muscle and Losing Fat

 

IS A VEGETARIAN DIET THE ULTIMATE FAT LOSS DIET?

 

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

Carrying around a little extra weight near your midsection is no longer unusual in today’s society, but that doesn’t make it any better for your health. Yet, losing weight if a constant challenge for millions of people, and one that few seem able to conquer for good.

 

But what if there was a better way? According to many experts, the answer might be going vegetarian. In recent years, millions of people have taken meat off their plates in order to finally meet their weight loss goals, gain muscle mass and become healthier overall.

 

Numerous studies back up the effectiveness of this dietary change, adding to the accumulating evidence that a vegetarian diet might be the best way possible to blast off your unwanted fat.

 

Do the claims of a vegetarian wonder diet hold true? Let’s look at the facts.

 

Why Other Kinds of Fat Loss Diet Come Up Short

 

Thousands of people start new diets every year, but a pitiful few are seeing any real results.

 

In fact, 85% of dieters end up gaining their lost weight back within twelve months. Part of the problem comes from a faulty understanding of how weight loss works. The three diet beliefs below are widely accepted, but in truth they are likely you to lead you to long term failure in reaching your weight loss goals.

 

Cutting Out Fat: Though it seems like eating fat would lead to more around your midsection, the truth is that cutting fat from your diet is likely to be harmful to your weight loss attempts, and will leave you hungry and crabby besides.

 

Exercising Off Excess: No matter how many hours you spend walking on the treadmill, you can’t exercise enough to make up for an unhealthy diet. In fact, research has shown that exercise produces little benefit for weight loss if you don’t pair it with healthy meals, and that the kind of food you eat is actually three times more important for weight loss than physical activity.

 

Calories In, Calories Out: It’s tempting to think that all calories are created equal, but in truth, your body is more affected by the source of calories than the number. Rather than counting every calorie you consume, your time is better spent making meals with healthy, whole ingredients instead.

 

Fat Loss Diet - Benefits of Going Vegetarian for Fat Loss

 

Clearly, the results from conventional weight loss strategies leave much to be desired.

 

Thankfully, there’s a different method you can follow that produces far better results: going vegetarian.

 

The idea isn’t as uncommon as you might think. Studies have estimated that over 22.8 million people (10 percent of US adults) are vegetarian, and their weight loss statistics deserve a second look. In a country where over 65% of people are overweight or obese, vegetarians tend to weigh 3-20% less than regular eaters.

 

Part of the reason for this difference is because a healthy vegetarian diet tends to lead to a healthier weight, even without other lifestyle changes.

 

The health benefits of adopting a vegetarian lifestyle go beyond weight loss. Vegetarians tend to have lower cholesterol levels, lower blood pressure, fewer cases of diabetes, dementia and rheumatoid arthritis, to name a few.

 

A big reason for the benefits of a vegetarian diet is that you naturally swap out high calorie, fatty meats and instead fill up on fiber-filled fruits and vegetables that keep you full without weighing you down.

 

Plant-based foods are full of nutrients and used as efficient fuel by your body. Because they rarely make it into long term fat storage like starchy grains and sugars, plant-based foods will keep you full without piling on the pounds.

 

Fat Loss Diet - The Proven Success of Going Vegetarian

 

Ample evidence abounds about the benefits of adopting a plant-based diet for weight loss. Forza, a sports nutrition company, recently published a study on weight loss that revealed that vegetarians lost weight close to twice as fast as their meat-eating subjects, losing four pounds a month instead of two.

 

In fact, 90% of the study’s participants found it easier to start losing weight once they gave up meat. Other studies back up these findings, including from the University of South Carolina.

 

The key to weight loss success with going meatless is that it quickly becomes a less like a diet, and more of a lifestyle. To make a real change for your health, you need to get rid of the idea of short term “dieting” in favor of long-term lifestyle changes that will last long after you’re happy with the numbers on the scale.

 

What Needs to Happen to Make Vegetarianism Effective

 

Naturally, losing weight while vegetarian isn’t as simple as taking meat off your menu.

 

Plenty of vegetarians is obese today because they snack on the empty calories in sodas and potato chips rather than filling their diet with healthy foods.

 

Filling up on processed carbs will keep your belly fat right in place, so in order to experience long lasting change, you will need to eat adequate amounts of beans, fresh fruits and vegetables, soy protein and even eggs and milk. It’s also important to ensure you stay well nourished by monitoring the levels of nutrients your foods provide for you.

 

It’s all too easy to cause your body to suffer without following a smart vegetarian plan, so make sure to eat your fill of these three nutrients to prevent problems from developing.

 

Protein: While meat is the most celebrated form of protein, plenty of plants are filled with it too. Most experts recommend eating about 10% of your calories as protein, so fill up on beans, lentils, tofu and veggie burgers to ensure you get your fill.

 

Calcium: There’s no reason to despair if you’ve given up dairy. Plant-based sources of calcium include kale, collards, beans, broccoli, orange juice and soy milk.

 

Vitamin B12: Because this crucial vitamin is only found in animal products, consider taking a daily supplement if you aren’t willing to down an occasional glass of milk.

 

Watch this video – Eating for FAT Loss - Vegetarian

 

In Summary

 

Most conventional diets will fail you in the long term, but a lifestyle change to a vegetarian diet is a great way to get rid of weight that just won’t budge. So long as you eat a healthy, well-balanced vegetarian diet filled with plenty of plants, you’ll be amazed how quickly your unwanted belly fat melts right off.

 

Going vegetarian might be tricky at first, but the benefits to your body make it well worth it in the long run. Yes, the vegetarian diet is the ultimate fat loss diet because it’s based on eating organic*, whole foods that tend to be light on calories and loaded with nutrients.

 

*Eating organic foods aren’t necessarily a part of the traditional definition of what a “vegetarian” diet is, but going organic is certainly the modern trend, and it’s also what we advocate at VB.

 

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 Fat Loss Diet