July 23, 2011
Bikini Competition Diet
Some females prefer to not build large amounts of lean muscle and prefer to compete in a bikini competition. Bikini competitions are judged more on body composition, balance, shape, and overall physical appearance including skin complexion, tone, poise and overall presentation. Most women can easily prepare for a bikini competition by doing basic weightlifting and cardio workouts and following a basic competition diet.
Extreme musculature or leanness is not encouraged and may disqualify the competitor from a bikini competition. This allows much more leeway in a competition diet compared to a fitness or bodybuilding competition diet.
A basic bikini competition diet would follow this meal standard:
4 oz protein
8 oz – 16oz vegetables
8 oz carbohydrates
4 oz fruit (morning meals only)
Protein foods would include: egg whites, chicken breast, lean turkey, very lean beef, water-packed tuna, low-fat fish, and non-fat dairy.
Vegetables can include any green vegetable with limited amounts of corn, carrots, cauliflower, or other non-green vegetables.
Carbohydrates include oatmeal, brown rice, or sweet potato.
Minimal amounts of non-saturated fat are included, such as natural peanut butter, olive oil, avocado and almonds.
Dairy products should not be eaten more than one serving a day, and cut completely the final week of the diet.
Below are some examples of bikini competition diets:
Meal 1: 8 oz oatmeal with 4 oz fruit, 5 egg whites with spinach or other vegetables
Meal 2: Whey protein shake
Meal 3: Chicken or fish with vegetables and sweet potatoes
Meal 4: Chicken and vegetables
Meal 5: Chicken or fish salad with vegetables
Meal 6: Cottage cheese or protein shake (only if hungry)
Meal 1: 4 egg whites, 4 oz oatmeal, 1 tablespoon peanut butter
Meal 2: 5 oz chicken, 4 oz brown rice, 4 oz vegetables
Meal 3: Half of banana, 10 almonds
Meal 4: Repeat Meal 2
Meal 5: Whey protein shake
Meal 6: Casein protein shake
Most bikini competitors choose to eat the same foods on a daily basis to keep the meal plan simple and easy to follow. You can choose to have a cheat meal once a week in the early stages of your bikini competition diet, but they are discouraged in the final 4-6 weeks before the bikini competition.
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