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.
Be sure to download Karen Sessions’s “Figure Competition Secrets” guide. It tells you everything you need to know to win your first figure competition! Lowest price online and comes with a 60 day money-back guarantee! Get Your Copy Today!