So you’ve signed up for your first bikini competition or you just want to look like a bikini competitor. The most important thing you will need to focus on during your training is your diet.
Exercise alone will not transform your body to its full potential, in fact most of the exercise you do during contest prep will be focused on losing fat and maintaining muscle. The diet is where the real magic happens.
Its also important to realize that every body is different and responds differently to different diets. Although there are general guidelines that work for MOST people, it is important to keep track of your progress and change things as needed. This is one of the reasons I think working with a credible coach is great. They can help tailor your diet to your body.
The first thing you should do is calculate your calorie requirements for maintenance.
You can do this using any of several formulas here is a link to a calculator to make it easy for you😉
Next, you want to calculate how many calories you will need to reduce your diet to lose the number of pounds you think you will need to lose to achieve the look you are going for. Considering that a pound of fat=3500 calories you will multiply the number of pounds you want to lose by 3500. Then, you divide it by how many days you have until your competition. This will be the number of calories you will need to subtract from your daily maintenance caloric requirements you calculated earlier. Keep in mind that this is not an exact science, changes is metabolism will change you your body loses weight. As you lose weight your metabolism will decrease. Also, it is NOT recommended to go below 1200 calories a day.
For example, let’s say my caloric requirements for maintaining my weight are 2400. If I want to lose 10 pounds by my show date in 60 days:
10 lbs x 3500 calories/lb / 60 days = 583.33 calories/day
2400 calories/day – 583.33 calories/day= 1816.66 calories/day
Once you have your calories, you need to create a menu of food that approximately matches that amount. You also need to factor in the right ratio of macronutrients: carbohydrates, proteins and fats.
The recommendations for macronutrients are as follows:
Average or low bodyfat: 1-2g fat/ kg body weight [between 0.4-1g total weight/ pounds]
High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4-1g LEAN weight/ pounds]
Low calorie dieting: You can decrease further, but you should maintain AT LEAST 0.30g/ pound.
STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
Research has shown that 2.2g-3g per KG body weight can help with muscle retention which may be good as you are dieting down for a show.
There are no specific requirements for carbs, so the rest of your calories (once you have subtracted fat and protein) can be carbohydrates.
Ok, now sorry but I have to throw some more math at you. Once you have the number of grams of fat and protein your body needs you will need to convert those into calories. You can do this by multiplying the number of grams by the number of calories per gram for each macronutrient. Carbohydrates and Proteins are 4 calories/gram; fat is 9 calories per gram. Once you have figures out how many calories you will be eating based on the protein and fat requirements, divide the remaining number of calories by 4 to find out how many grams of carbohydrates you should be eating.
Got that? Hope your head is not spinning! If that was really too much math for you here is a link to a calculator to help you out!
Now, I hope you like puzzles, because you are going to have to play around with the types and amount of food you are eating to meet your requirements. If you are off by a little that is totally ok! I like the my fitness pal app to help me keep track of what I am eating and to help plan out my meals to make sure they fit my requirements.
Now you could probably plug in junk food and reach your macro goals, but I recommend eating whole foods as much as possible. This will help with your hunger levels and also help your body get all the micronutrients (vitamins and minerals) it needs to function.
Here is a list of some foods I eat when I am competing (and usually when I am not competing) to meet my macronutrient goals.
Lean ground chicken
Lean ground turkey
Whey isolate Protein powder
In general you will want to eat about 6 meals and have a serving of protein, complex carbohydrates and healthy fats at each meal. Make sure you are paying close attention to your portion sizes. THE BEST WAY TO DO THIS IS WITH AN ELECTRONIC SCALE. They are pretty affordable and take the guess work out of measuring. Here is what a day of eating can look like for me:
Oatmeal with flax oil
Ezekiel Bread with P28 peanut butter