Bikini Competition Tips from Former Ms. Bikini Universe

 

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

FORMER MS. BIKINI UNIVERSE (VEGAN BODYBUILDER) LOVES MEDITATION

“Thirty days after going vegan (and [I was shown] how to incorporate plant-based proteins), I lost 10 lbs. of inflammation and started feeling better.”

Name: Marzia Prince
Occupation: Owner of The Healthy Housewives, Gaspari Nutrition sponsored athlete, professional fitness model, certified fitness trainer, plant-based nutrition expert, published writer for Natural Muscle magazine, fitness editor for Viva Glam Magazine, vegan nutrition blogger for FitnessRx for Women Magazine, Sun Warrior Ambassador.
Age: 40
Height: 5’9″
Weight: 135 lb, 125 lbs (contest ready)
Type of Fitness: Bikini competitor, vegan bodybuilder, yoga
Fitness Accolades: 2007 Ms. Bikini Universe, IFBB Bikini Pro
Website: www.marziaprince.com
Facebook: facebook.com/marziaprincefitness
Instagram: instagram.com/marziaprince
Twitter: twitter.com/marziaprince

What uncommon activity do you schedule into your daily routine?

Positive self-talk and self-love. Most often, we give ourselves to our family, friends, and work so that we forget about ourselves. I am not talking about just gym time sculpting the body or a pedicure, but reading to enrich ourselves positively and telling ourselves it is ok in life day to day.

I am HUGE on reading books about self-love and acceptance. The sooner you love yourself and accept who you are, life is so much better! Also, I started meditating a few years back, and now I meditate daily.

How did you get into meditation? How does it help you?

I write for Natural Muscle Magazine, and I always pick a topic that relates to health and write about it.

I was so intrigued with it that I picked up a few books about it and researched it on the Internet. It took lots of discipline and practice in the beginning, because I am very high-energy.

I fell in love with it because meditation helps balance my energy. I feel like it is very personal me time to help keep my life centered.

“I try to do it first thing in the morning to set my intentions (and get centered) for the day, but sometimes that doesn’t happen due to my hectic schedule. If that happens, then I do it at night to decompress.”

Deep breathing and letting go of unwanted energy and thoughts help me cleanse my mind.

If you are new to it, I highly suggest Tara Stiles and Gabrielle Bernstein for meditation books and videos. I just love them.

They helped me embrace my health bliss. I am truly at a great place in life!

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

Self-love and acceptance have been the biggest obstacles. I was my biggest critic to myself for so many years.  I can honestly look in the mirror now and love the person back.

“I had to learn to get out of my own way.”

I had to learn to love myself even through all my mistakes, and it was ok to fail. Failure has been my best teacher so far in life. I have learned so much about myself that I am constantly learning how to be a better person for me, my family, my friends, my clients, and anyone else I cross paths with.

Why did you become vegan? How has your health improved?

I initially became vegan due to health issues. Before Paleo was popular, I kind of followed a Paleo type of diet for competition dieting (without the bacon and butter!). I have always been a tall thin girl. Lifting weights gave me curves.

When I started learning about a bikini competition diet, I had a bodybuilder competition coach that told me to eat all this meat to gain more muscle.

They said I was “too skinny” (I was 5’9″ and 130 lbs), so he put me on a “meat competition diet.”

I have always been a natural bikini bodybuilder, so I ate organic chicken, turkey, and wild fish at that time. I never was a fan of red meat. So I never ate that.

“The meat competition diet worked at first. I looked good for shoots, competition, and appearances. But after years of eating that way, I started gaining weight, and not good weight as in muscle. I was gaining inflammation and ballooned up from 130 to 160 lbs.”

I was breaking out on my face, holding a lot of water, and feeling sluggish. My energy levels were shot! I still did not want to believe my diet was the issue.

I was “eating clean,” and there was no way my nutrition did that to me. I was very disciplined to that diet. It wasn’t till I landed in the hospital with kidney stones that the doctor said it was my high consumption of meat.

I was like “WHA???” So he turned me over to a registered dietitian, and she suggested I do a vegan detox diet cleanse for 30 days. I was resistant! I was like “No way! I am going to lose all this hard-earned muscle eating lettuce. I am skinny, and I need to keep my weight for competition and shoots.” LOL! I had no idea at that time!

I have always been a disciplined person, so I listened to her. Thirty days after going vegan (and she showed me how to incorporate plant-based proteins), I lost 10 lbs. of inflammation and started feeling better. It was enough to sell me it was healthier for me. I started researching vegan bodybuilding, and you can say the rest is history!

Years later, I gained 10 lbs. of muscle on a vegan diet. Who knew!

Why do you feel 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.

I used to workout and eat for looks. Now I work out and eat for health.

Favorite easy vegan dessert recipe?

Yonanas! If you haven’t heard of this machine, you have to get it. You freeze your favorite fruit and put it through this machine and it makes a soft serve. Summer is coming, and this is a must! If you want abs and dessert, then this is the dessert to eat. My favorite recipe is 1 large frozen banana and 5 large frozen strawberries. You press through machine, and it makes strawberry ice cream. You have to try this, here’s an instructional video.

How would you describe your nutrition program?

I LOVE FOOD! When I discovered that you can eat more food being plant-based and retain your muscle and weight, I became a lean, mean, plant-eating machine. I eat all the time. I eat a ton off plant-based food.

I still apply my bodybuilding principles. Only this time, it’s vegan bodybuilding. I eat plant protein, clean carbs, and healthy fats. Easy and simple, except I don’t count calories anymore. I don’t miss that!

What are some common misconceptions about vegetarianism?

“Where do you get your protein?” I used to get so tired of hearing that worn-out question. I understand now that people seriously have no idea where I get my protein. I feel like I need to educate people on this.

I practice patience with a smile and educate them. It is the only way. Vegetarianism is still a new concept among the fitness and bodybuilding world. People are still blown away when you tell them where you get your protein.

What advice can you offer for vegetarian bodybuilders and athletes who are just starting out?

Take it meal by meal and day by day. It is trial and error when you first began.

“What works for me may not work for you. I have trained so many plant-based athletes, and I have to say no two are alike.”

Trial and error helps us determine what works for them. I can give them a base to work with, and then we specialize to customize their nutrition. Most beginner vegetarian bodybuilders think you are going to give them that magic format. Uh no, trial and error determines the format!

If you have to pick only three exercises, what would they be and why?

Only three seriously? LOL! Tough call! Large muscle group exercises that works a ton of muscle groups at once like pull ups, lunges, and planks. Upper, lower, and core. Have to get all three.

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

Online workouts from: HIIT exercises (High Intensity Interval Training), at-home body weight exercises, short on time workouts.

What three unique tips can you share that have led to your overall success in life?

Read as many books as you can, take as many courses/classes as you can. Life experiences help pave the way to success! Life has truly begun for me in my 40s. I thought the 30s were awesome until I hit 40.

I feel so blessed, I want to bless others. There is something to say about knowledge and life experience. I have always been a late bloomer in life. Just because you are taking longer than others doesn’t mean you failed. Always be a first-rate version of yourself, not a second rate-version of somebody else.

For more ideas related to bikini competition tips, watch this video - Q&A : ALL THINGS BIKINI COMPETITION | Tips and Advice for ALL Competitors/Future Competitors

 

Author Bio:

 

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

 

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

 

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

 

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

 

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

 

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

VEGAN DETOX DIET CAN BOOST WORKOUT PERFORMANCE

 

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

When it comes to nutrition, very few things sound more intense or more restrictive than a vegan detox diet. The interesting this is, when you dig a little deeper you’ll discover it has potential benefits for you in the gym.

What is a Vegan Detox Diet?

A typical vegan detox diet revolves around fruits, fruit juices, and teas. These fruits are rich in antioxidants, vitamins, minerals, fiber, and serve as digestive aids.

Although balanced vegan diets tend to be lower in protein than traditional carnivorous diets, they do meet the dietary needs of adult men and women.

According to nonprofit health organization, The Vegetarian Resource Group, almost all foods except for alcohol, fats, and sugar provide some protein.

Vegetarians can get protein by eating everything from lentils to chickpeas, peanut butter, soy milk, spinach, whole wheat bread, broccoli and kale.

In 2008, these detox diets gained popularity when Oprah Winfrey gave it a try. Unlike intense and risky Master Cleanse-style diets that allow only for little more than lemon juice, cayenne pepper, and maple syrup, vegan detox diets are safe and won’t shock your system. Going vegan, even if only for a short time, is one of the very least radical forms of detoxification you’ll ever find.

Cleansing, rather than weight loss, is the main objective of a detoxification, although dropping extra pounds could be a welcome side effect. Vegan detox diets come in several forms, some requiring strictly organic food and others requiring strictly raw food. No matter which diet you choose, alcohol, tobacco, caffeine, and sugar should have no part in it.

Remove Toxins from Body

The whole point is to remove toxins from body that have been building up in your body over the years. Believe it or not, your body is full of toxins even if you eat healthy and exercise on a regular basis. In David Ewing Duncan’s National Geographic article, “Chemicals Within Us,” he describes the devastating impact of everyday chemical exposure.

“Each year the U.S. Environmental Protection Agency reviews an average of 1,700 new compounds that industry is seeking to introduce. The agency approves about 90 percent of the new compounds without restrictions. Only a quarter of the 82,000 chemicals in use in the U.S. have ever been tested for toxicity.”

Not only do chemical toxins come from our landfills, factories, medications, agricultural pesticides, and household cleaning products, they also come from the meat that we eat.

Animals regularly consume toxins in their food, the water they are given to drink, and the soil they make their homes on.

Humans absorb the toxins when they eat these animals’ meat. A 2012 United States Department of Agriculture (USDA) study estimated that Americans eat a yearly average of 52.3 pounds of beef, 57.4 pounds if chicken, and 43.5 pounds of pork per person.

However, according to a recent National Public Radio (NPR) Health Analytics Health Poll, attitudes are changing and 39% of Americans are eating less meat than they did three years ago.

Benefits as a Vegan Bodybuilder or Athlete

First let me say, not all vegan detox plans are created equal, and you have plenty of dietary freedom within the confines of one. Vegan Ironman triathlete, Brendan Brazier, is living proof of how a plant-based diet can make you more athletic and competitive.

Brendan is a two-time Canadian 50km Ultra Marathon Champion and an outspoken advocate for the vegan lifestyle. He and other professional vegan athletes credit much of their success to their detoxifying diets, which boost nutrition density, fight stress, increase energy, improve mental clarity, balance hormones, and facilitate restful sleep.

Protein is essential for athletes to build muscle and increase endurance. The Centers for Disease Control and Prevention suggests that women between ages 19 and 70 consume 46 grams of protein each day and that men between 19 and 70 consume 56 grams of protein each day.

Some of these diets only allow natural fruit-based products, but they are high in sugars and they don’t have the nutrients you require as an athlete.

One of the most important aspects of any detox diet is water intake. Not only do you need to rehydrate at the gym, but your body needs water to flush out the more toxins when you start eating healthier.

Since you’ll be eating more fruits and vegetables, you’ll need more water to stop constipation before it starts. Aim to consume at least 64 ounces of water each day, and keep track of your habits in a diet journal.

Suggested Detox Diet Plans

In the morning, start your day off with a detoxifying yoga session. You can take class at the gym, flip on a YouTube video, or simply do a couple cat/cow stretches beside your bed.

Make the switch from morning coffee to green or herbal tea. Or you can sip lemon water, which is known to detox the liver and stimulate the bowels.

Eat a light breakfast to give your body the energy it needs to start the day. To get your fruits, try papaya, banana, pear, raspberries, and grapes. Soy milk and whole wheat toast are also great options. Try blending up your own vegetable juice with beets, carrots, celery, tomatoes, radishes, and parsley for a mid-morning snack.

Salad is always a great option for lunches because there’s so much room to experiment and have variety. Try making your own spinach salad with a mustard vinaigrette dressing with carrot ginger soup. A side of steamed broccoli will give you that extra protein boost you need for a post-work gym session. Step away from the daily grind and go for a walk after lunch to keep your muscles active and your mind at ease.

As you begin your vegan detox diet, don’t change a thing about your daily workout routine. Pay attention to your body and notice how you feel as it begins to rid itself of toxins. Make adjustments in your routine as necessary, based on your strength, energy, and motivation.

You can whip up an easy and detoxifying dinner with a cup of brown rice, an ounce of tofu, and a side of antioxidant-rich fruit salad. Seaweed salad, steamed cauliflower, green beans, and snow peas are also great options.

Check out Dr. Luke Fortney’s sample recipes for more detoxifying ideas. After dinner, drink a cup of soothing chamomile tea and have a quiet, relaxing evening to wind down and reflect upon your progress.

Become a Well-Oiled Machine

Although there is no exact indicator to suggest that your body is craving detox, there are a good number of telltale signs. A University of Wisconsin School of Medicine and Public Health study found that detoxification can relieve stress, improve your mental state, and decrease negative emotions.

In addition to improved brain function, detoxification helps maintain health and balance in the liver, gallbladder, gut, kidneys, skin, lungs, and lymphatics. If you feel fatigued, experience mood changes, headaches, bloating, weight changes, weakness, soreness, or bowel changes, your body could probably benefit from detoxification.

You should understand that a detox plan is more than just a diet change. If your body is functioning better (a “well-oiled machine”), your workouts will be better and you’ll be more likely to accomplish your fitness goals. To get the most benefit from your vegan detox diet, exercise every day, especially out in nature.

Work up a sweat on a regular basis in a hot yoga class or sauna. Make time for self-reflection, in the form of breathing-focused meditation and long walks. Whether you can make a one-week, a one-month, or a lifetime commitment to detoxifying vegan foods, your body and mind will thank you immensely.

For more ideas related to vegan detox diet, watch this video - What I Eat In A Day| Balanced Vegan 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 – Vegan Detox Diet for Bodybuilding

 

MEDITATION FOR BODYBUILDING - WHY BODYBUILDERS SHOULD PRACTICE MEDITATION

 

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

Meditation Benefits for Bodybuilders

Early in life as children, we are conditioned to cease being “human beings” to become “human doings,” so we can be productive members of a capitalistic society (another discussion for another website).

A primary feature of meditation is to re-condition ourselves to a state of be-ing again—being fully enveloped and permeated by the present moment.

What does that have to do with vegetarian bodybuilding?

Well before the UW-Madison study was conducted, other mindfulness-based trainings have shown positive effects on inflammatory disorders, which can be common among athletes and bodybuilders.

In fact, the American Heart Association has made public statements linking meditation to the prevention and intervention of inflammatory conditions, heart disease, and stroke.

This recent study also showed that meditation correlated with faster physical recovery after stressful situations. Bodybuilders and athletes performing in any sport can benefit from quicker recovery times after moderate to extreme exertion.

As sports meditation coach George Mumford explained, “When we are in the moment and absorbed with the activity, we play our best.

That happens once in a while, but it happens more often if we learn how to be more mindful.”

Additional reasons you should make time to mediate on a regular basis:

• Better focus while training in the gym, which leads to higher intensity
• Ability to cope with physical pain
• Helps stabilize emotional and hormonal imbalances
• Reduces stress and anxiety
• Deeper sleep leads to faster, more complete recovery

Mindfulness Meditation Creates Positive Molecular Changes and Leads to Faster Physical Recovery

A recent study by researchers in Wisconsin, France, and Spain proved that mindfulness meditation creates positive molecular changes in the human body. The results of the study, which was published in the “Psychoneuroendocrinology” medical journal, investigated the effects of intense mindfulness practice with a group of experienced meditators and a group of untrained control subjects.

“To the best of our knowledge, this is the first paper that shows rapid alterations in gene expression within subjects associated with mindfulness meditation practice,” commented study author Richard J. Davidson, founder of the Center for Investigating Healthy Minds and the William James and Vilas Professor of Psychology and Psychiatry at the University of Wisconsin-Madison.

After eight hours of mindfulness practice, the experienced meditators exhibited a range of molecular and genetic differences, including positively altered levels of gene-regulating machinery and reduced levels of pro-inflammatory genes.

Interestingly, this correlated with faster physical recovery from stressful situations.

Even though the subjects who were inexperienced in meditation engaged in quiet and peaceful activities for those eight hours, they experienced no genetic changes whatsoever.

Therefore, Davidson and his fellow researchers concluded that mindfulness practice can lead to positive epigenetic alterations of the genome. “Our genes are quite dynamic in their expression and these results suggest that the calmness of our mind can actually have a potential influence on their expression,” Davidson said.

Not Just for Skinny New Agers

Mindfulness meditation isn’t one of those hippie fads where you sit cross-legged in an incense-filled room, chanting mantras in a foreign language. In actuality, mindfulness meditation is the practice of focusing your mind on the present, while being fully aware of your thoughts and without judging yourself.

Being mindful means making a conscious effort to pay attention to your inner self and notice where you are right now, rather than fixating on the past or worrying about the future.

When practiced over time, this practice transcends thinking and activates our consciousness to “see above the clouds.” Knowing that you’re eating is not the same as mindfully eating.

Being aware that you’re working out is not the same as mindful strength training. Once you can incorporate mindfulness into your bodybuilding and/or fitness routine, you will see more purpose in your actions and more passion in your goals.

Applying Meditation to Your Own Life

First, let me say that here in the West, we have developed a culture around meditation and yoga practices that suggests that they are effeminate (unmanly). The reality is meditation and yoga was originally created by men, for men in ancient India (where vegetarians thrive) around 1500 BCE.

According to the team’s Dr. Bruce Lipton, your genes’ activity can change on a daily basis, and you can actually alter their activity by simply changing your  perception.

As Dr. Lipton explained, “Your mind will adjust the body’s biology and behavior to fit with your beliefs. If you’ve been told you’ll die in six months and your mind believes it, you most likely will die in six months. That’s called the nocebo effect, the result of a negative thought, which is the opposite of the placebo effect, where healing is mediated by a positive thought.”

Tips for Starting a Meditation Practice:

• Guided meditation is a great way to get started because it verbally walks you through what to do.
• Try not to be hard on yourself when your mind starts to race with thoughts or wander off.
• Don’t judge or expect an experience. Just be…and allow (even if it’s your mind racing).
• Focus on your breath, it has a calming effect.
• Try listening to relaxing music or nature sounds to quiet your mind.
• Don’t ignore or suppress thoughts as they arise; simply be aware of them and let them pass like clouds through your mind.

For more ideas related to meditation for bodybuilding, watch these 2 videos -

Meditation 101 for Bodybuilding Training

 

Post-Workout Meditation

 

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 – Meditation for Bodybuilding

 

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

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

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

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

Q: Tell us a little about yourself.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Squat

Deadlift

Incline Bench Press

Q: How would you describe your nutrition program?

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

All year I try to avoid:

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

All year I try to eat:

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

Off-Season/Muscle Building:

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

On-Season/Fat loss:

I replace most grains with greens and up my protein.

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

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

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

Q: What kind of supplements do you use?

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

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

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

Q: What are some common misconceptions about vegetarianism?

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

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

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

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

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

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

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

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

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

Author Bio:

 

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

 

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

 

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

 

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

 

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

 

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

 

WHAT YOU NEED TO KNOW - BIKINI COMPETITION PREP ADJUSTMENTS

 

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

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

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

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

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

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

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

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

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

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

Tiffany:

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

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

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

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

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

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

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

Meal 6: Protein shake

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

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

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

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

Thanks,

Tiffany

Chris:

Tiffany,

Thank you for reaching out.

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

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

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

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

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

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

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

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

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

Tiffany:

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

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

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

Chris:

Tiffany,

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

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

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

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

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

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

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

 

Author Bio:

 

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

 

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

 

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

 

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

 

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

 

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