What is the Best Way to Drop Your Blood Pressure Naturally Below 120/80?

 

Click HERE to Discover How You Can Maintain & Stabilize Your Blood Pressure Naturally

Drop Your Blood Pressure Naturally Below 120/80 -This Simple Procedure Drops Blood Pressure for an Entire Year

 

Imagine finding a remedy for high blood pressure that requires you to do only one activity twice a year…

 

Well, we may no longer have to dream it, because researchers from Osaka University have found the way.

 

The experiment involved injecting the mice with a chemical to block the effects of a hormone (angiotensin 2) known to cause the stiffening of the arteries, which causes high blood pressure and can lead to strokes and heart attacks.

 

The chemical that blocks angiotensin 2 was delivered via injection to hypertensive rats. The effect was a relaxing of the arteries, and lowered blood pressure, but only for about 6 months before another ‘booster’ was needed.

 

BUT you can also drop your blood pressure naturally below 120/80, without vaccines or drugs, starting today by following these simple exercises…

 

Drop Your Blood Pressure Naturally Below 120/80 - Reduce Blood Pressure by 4 Points with This One Vitamin

 

We all know vitamins can help with a number of everyday processes and getting the right amount is essential for optimum health, but did you know there’s one vitamin in particular that regulates everything from your immune response to bone health?

 

But it gets even better – a new study from Brigham Women’s Hospital in Boston has also found that it can bring blood pressure down…by a whopping 4 points!

 

The study revealed that people with the worst vitamin D deficiencies are also the ones with the highest blood pressure, and doctors are researching as to whether a vitamin D supplement is enough to avoid prescription drugs as treatment.

 

Not only does vitamin D directly impact blood pressure health, it is also critical in a number of other systems.

 

Vitamin D allows blood vessels to relax, therefore it lowers blood pressure. However, if there is a deficiency in any one of the other systems, it will add to a mounting blood pressure problem.

 

Diseases like certain cancers, type 2 diabetes, arthritis, infectious diseases, and heart disease contribute to low vitamin D levels, and therefore also increase blood pressure.

 

But vitamin D alone, might not be enough to drop your blood pressure naturally below 120/80. To find out how I dropped my blood pressure below 120/80, do these simple 3 exercises to start seeing results today…

 

Drop Your Blood Pressure Naturally Below 120/80 - This Popular Blood Pressure Diet Grows Your Brain

 

The American Heart Association, British National Health Service, and many other health organizations recommend a simple, yet brilliantly effective diet for healthy hearts and arteries.

 

New research now shows that these are not the only body parts that benefit from this powerful diet – we can grow our brains in the process as well.

 

Surprisingly, it doesn’t involve cutting out cheese, oil, or other targets of bland, restrictive Western diets. A study published in Neurology states we can do this by changing our approach to food.

 

Our brains naturally shrink as we age, and this death of brain cells brings about forgetfulness, mental fog, and intellectual decline that many seniors struggle with.

 

Scottish scientists examined the eating habits of 967 volunteers at age 70, the brain scans of 562 of them at age 73, and then further brain scans performed on 401 of them at age 76.

 

They were interested in checking whether their dietary habits corresponded with their overall brain size, cortical thickness, and volume of grey matter.

 

While grey matter volume and cortical thickness declined at the same rate for all participants, overall brain size of those on a Mediterranean-style diet declined at only half the speed of the brains of those on other diets.

 

It was true across co-morbidities like high blood pressure and diabetes as well, showing previous studies might have errantly targeted high blood pressure or diabetes as a cause in acceleration of brain atrophy.

 

The scientists concluded either the totality of the Mediterranean diet is responsible for benefits of lowering blood pressure and healthier minds, or that some other specific ingredient lies behind it.

 

The Mediterranean diet consists primarily of vegetables, fruit, whole grains, legumes, fish, nuts, seeds, and olive oil. Poultry, meat, and dairy are eaten in smaller amounts.

 

Compare this with the normal diet followed in most Western countries that contains plenty of meat, dairy, processed rather than whole grains, huge quantities of processed vegetable oils, and sugar, and only small and infrequent portions of vegetables. These all lead to inflammation, which, as you know, is the root of most, if not all modern diseases and sicknesses.

 

For more ideas to drop your blood pressure naturally below 120/80, watch this video - Natural Ways to Lower Blood Pressure

 

Drop your cholesterol in 21 days to a level your doctor will be shocked at by cutting this ONE ingredient out of your diet…

 

AND to drop your blood pressure naturally below 120/80, do this simple 3-step exercise…

 

This post is from the High Blood Pressure Exercise Program. It was made by Christian Goodman Blue Heron health news that has been recognized as one of the top-quality national health information websites. 

 

This program will provide you the natural high blood pressure treatments, natural recipes to cook healthy meals and useful strategies to build a healthy diet with the aim to help you to maintain, stabilize and get your blood pressure down in minutes permanently and naturally.

 

To find out more about this program, click on Drop Your Blood Pressure Naturally Below 120/80

 

Vegetarian Bikini Competition Meal Plan – What Do Bikini Competitors Eat?

 

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

DR. HARRIET DAVIS IFBB PRO

 

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

 

You’ll also notice that there’s only a 5lb difference in Harriet’s competition and off-season weights. This consistent trait in vegan bodybuilders is a sustainable health advantage that plant-eaters have over meat-eaters in fitness arena.

 

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

 

Vegetarian bikini competition meal plan:

 

Quinoa, fruit (apples, pears, grapefruit, lemons), sweet potato, greens (kale, spinach), black beans (black bean spaghetti), mushrooms, carrots, cucumber, protein shake(s), nuts (almonds), legumes (garbanzo beans/chickpeas), and LOTS of water (1.5-2 gallons/day)!

 

Favorite food in your prep diet

 

Black Bean Spaghetti

 

Describe your diet off season

 

My off season diet is very similar to my competition prep diet but, I am more liberal with fruits, and monounsaturated fats (avocado, nuts, etc.).

 

Favorite breakfast dish?

 

Quinoa and Kale

 

Favorite post-workout meal?

 

Black Bean Spaghetti, grilled asparagus, with sautéed onions and mushrooms.

 

Supplements that you personally use?

 

Garden of Life Raw Fit protein powder; KIND Organics: Women’s multivitamin, Vitamin B12; Humapro branched-chain amino acids

 

Describe your training for a competition (favorite exercises, weekly training schedule, etc)

 

·         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)

 

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.

 

For more ideas on vegetarian bikini competition meal plan, watch this video - VEGAN BIKINI COMPETITOR DIET🏋🏻‍♀️ - 6 WEEKS OUT 1800Cals

 

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 – Vegetarian Bikini Competition Meal Plan

 

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

 

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

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

 

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

 

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

 

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

 

Q: What is Bombshell Mafia?

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

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

 

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

 

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

 

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

 

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

 

My average day consisted of:

 

·         Oats with a scoop of protein powder

·         Green veggies with tofu or black bean burger

·         Avocados

·         Pinto beans

·         Spoonfuls of peanut butter

·         2 more protein shakes

 

Q: Best advice you ever received for bodybuilding?

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

Author Bio:

 

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

 

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

 

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

 

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

 

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

 

To find out more, visit the website at V3 Bodybuilding – Nutrition for Bikini Competition

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