Bikini Competition: Diet and Exercise

When I first began my journey in training for a bikini competition, I was constantly reading blogs and articles to try and find the right plan for me. I compiled so much information that it became overwhelming. So, I wanted to put my research and my plan out there, to hopefully help anyone that might be going through the same journey.

This is a generalized diet and workout plan that I began with and was created with Mike from The Wellness Bucket, After a few weeks, we had to adjust my plan by adding in an extra leg day. Also, at five weeks out, my diet was adjusted along with increasing my cardio. I was not seeing the results that I wanted, so everything had to be manipulated. Each individual will need their own fitness and diet plan, but I just wanted to give you an idea of what was being done. You will see that most people who hire coaches will not post their plan – this is specific to them, as each individual is going to react differently to diet and exercise. If I was to do another show, I would probably hire a coach to see different results.

When I initially started 12 weeks out my diet looked like this:

• 2 fish pills/day, Multivitamin (2), Vitamin C pill, 2 C4 Fat Burner pills
• 4 scrambled eggs(3 egg whites, 1 egg) and oatmeal (steel cut) w/blackberries and half banana
• 1.5 cups of coffee w/creamer
• 2 protein shakes w/glutamine (reduced to one shake a couple weeks into plan)
• 4 oz. Chicken w/half sweet potato
• Water throughout day
• 1 banana w/1/2 tsp. pb
• BCAA w/workout
• 4 oz. Chicken with broccoli and 2 new potatoes

About five weeks out, I adjusted my diet plan again. Fruit, protein shakes, avocado, peanut butter, rice cakes, and mushrooms were removed and I began to alternate 2/3 starches per day.

• 3 fish pills/day, Multivitamin pack, 3 C4 Fat Burner pills
• BCAA w/workout
• 4 scrambled eggs(3 egg whites, 1 egg) and oatmeal (steel cut)
• 1 cup of coffee
• 2 oz. chicken
• 3 oz. chicken w/half sweet potato
• Water throughout day (at least a gallon)
• 2 oz. chicken
• 4 oz. white fish with broccoli

** We used Ms. Dash for seasoning, and we did not use salt from the beginning of the 12 weeks.

** The fish pills/vitamins/multivitamin pack was Vitamin Shoppe brand.

**Mustard was the only condiment used.

My workout plan was created in conjunction with Mike from The Wellness Bucket, as we were on this journey together. My initial plan is below and it lists just the muscles worked each day and not the individual exercises, as I will provide a more in detail ebook that will combine all of my posts and list a little more detail as well.

Monday – Chest/Biceps/calves

Tuesday – Back/Rear Delts/Lats

Wednesday – Shoulders/Triceps/Abs

Thursday – Quads/Gluts/Hammies

Friday – Cardio

Saturday – Plyometrics/Abs

After a few weeks in, I had to increase cardio (not listed) and we adjusted my plan to:

Monday – Chest/Biceps/abs

Tuesday – Back/Rear Delts/Lats

Wednesday – Quads/Gluts/Hammies

Thursday – Shoulders/Triceps/Abs

Friday – Cardio/abs

Saturday – Legs/Gluts/calves

All Exercises:     3 SETS of 10-12 REPS (except abs)

If you do have any questions, don’t hesitate to ask!

If you would like a free copy of the ebook when finalized, please register on the right side of this page!