Failing to plan is planning to fail In this post:. Contest Prep (Cut Phase / In- Season).
Jul 30, 2014 - Deciding to enter in your first Bikini Competition can be very. Since there are little resources, I would like to create a guide to help those. Bikini Competition Workouts (12 Week Program) Page. This is the 12 week workout program that I used to get in shape for my first NPC Bikini Competition. Every workout that I did is here, as well as diet and meal prep tips. This is a healthy approach to bikini competition prep. I designed this program to keep your metabolism high, and hormone.
Weekly Plan. Week 1 recap. Free Download Links: Diets, Workouts, Templates Don’t miss out on a compilation of Contest Prep articles all in one convenient post: And – workouts, diets, supps The following information is regarding contest prep for me specifically. There are a lot of individual adjustments and plans that should happen to keep you healthy and at your best. Consulting a qualified person is strongly suggested.
This is not a substitute for an in person consultation. Please see a physician before starting any program. Note, dieting to very low body fat levels can be serious business if done incorrectly causing major stress on the bodies processes and functions. By Liquid Spectrum Cut Phase / In-Season 2015 January – May 2015 Overview So, here we go, January 4th, 2015, marking the first day of my prep.
15 weeks from the on April 18 th 2015 at the Minneapolis convention center. I was not originally going to do this contest but skip it and focus on the Mr and Mrs Natural show in May and then the NPC Minnesota State contest in June, but, what the heck. I am actually really really nervous to go about prep on my own, but, I have all the tools to move forth so let’s see what happens. At this point, while getting over my shoulder impingement and tapering off physical therapy, I have come to terms with the fact that my shoulders didn’t develop as well as my back and legs to place better in open figure next spring.
So, I have decided I am going to cross over and try out bikini as well. This means I will be entering both figure and bikini divisions at the NPC Gopher State.
The NANBF Mr. Natural Show in May will not allow this and I must choose one or the other. But, I am undecided at this point. Ideally, to do well in the figure division, I would take another year to build before stepping on stage. When working with individuals, especially cutting for a show, you have to be pretty intuitive as many factors will play into a persons life that will affect how their body responds to the diet and workout. It’s an arta subjective inner understanding.
It may not be as black and white as you’d expect. If you are going to embark on such a journey as training for competitions, be smart and stay healthy. Use this guide for tips and a better understanding of how things go in the world of bodybuilding. Each program must be very individual and this is not intended to replace an in person consultation.
Cut Phase 2015 Begins Week 1 / 15 weeks to Contest So, here I sit, planning my next 15 weeks. I have done calculations for a bikini body and a figure body as I am still deciding, and it will go something like this Current stats:. Height: 5′ 6″ tall.
Current Weight: 144 lb @ 18% (ish) body fat. Measurements:. Chest- 36″. Waist – 33.5″. Hips – 36″. Bicep – 13.5″.
Thigh – 20″.See Contest Prep Guide above to calculate a goal weight and macros. My Bikini Body: 10% Body Fat 118.08/ (1 –.10) = 131.2 pounds 13 lb loss My Figure Body: 5% Body Fat 118.08/ (1.06) = 125.6 pounds 18 lb weight loss My goal weight for the bikini division will be around 131 lb and for figure, 126 lb. This is the range I will shoot for. As I get closer, the mirror will dictate where my weight ends up, that is, when I decide which division (bikini or figure) I would like to focus on this year. Want to hit the stage a winner but can’t afford a coach? So many coach-less competitors make detrimental mistakes during their contest prep from dieting too harshly, getting too lean, not getting lean enough, not optimizing their program to retain as much muscle as possible while dieting AND.
The biggest mistake of all.not setting up a good off season. The most important part of the entire process!!!!
This Contest prep guide has all the info you need from setting up your diet to work outs and how to make adjustments. Contest prep timeline. Setting up a good off season. Diet. Tracking progress. Calorie intake calculations. Macro ratio calculations.
Setting up the meal plan. Diet guidelines. Refeed/cheat meals. Calculate a goal weight. Cutting calories.
Weight plateaus. Supplements. Workouts & cardio.
Peak week. Show Day Heather is a certified personal trainer & sports nutrition specialist, contest prep coach and gym rat. Read more about Heather, join the for support OR join the! Thanks for reading. 🙂 I keep salt in always – bulk phase or cut phase right into a show your body regulates sodium levels in a very tight range.
Bikini Comp Guide
When you restrict sodium too much hoping to “tighten” up, it can have the opposite effect and can cause water retention as I have seen this happen to fellow competitors along with their dehydrating practices. Going into a show you need to find that balance of water and carbs (keeping salt in) to fill you out and tighten up so your muscles are not flat on show day without spilling over. Paying attention to when you look best in those weeks coming into a show is important – how many days after refeed, when in the day, around your workouts etc. I use Redmonds real salt (or any sea salt) and I put about an 1/8 tsp per meal for 6 meals or about 1-1.5 tsp per day.
Bikini Comp Prep Guide
If you eat a lot of processed foods, you will want to make sure your sodium intake isn’t too high for health reasons The american heart association recommends about 2500 mg.